This Low FODMAP Meal Plan is a great tool for resolving digestive issues and finding joy in food again. Learn how to implement a Low FODMAP diet, what exactly FODMAPs are, how they can improve your health, a complete meal plan with easy Low FODMAP recipes, and a complete grocery list to make your week easy!
What are FODMAPs?
FODMAP is an acronym (abbreviation) referring to Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. To understand FODMAPs deeper, let’s break down what each of those words means specifically.
- Fermentable – Any substance that can undergo fermentation which is the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms, typically involving effervescence and the giving off of heat.
- Oligosaccharides – Also known as fructans, these are sugars in carbs including fruit and vegetables that can cause digestive disruption.
- Disaccharides – These are types of sugars that are made of two monosaccharide molecules like table sugar or sugar found in milk or other lactose products.
- Monosaccharides – These are simple sugar molecules found in items like fresh fruit, fruit juices, jellies, and honey.
- Polyols – These are sugar alcohols such as mannitol, isomalt, maltitol, sorbitol, and even xylitol. They can be found in specific fruits and vegetables as well as sugar alternatives like sugar-free sweeteners.
This is especially true if your gut is inflamed or if you have an imbalance of good and bad bacteria.
Who Should Try Low FODMAP Recipes and Why
Note: Keep reading for a more complete list of Low FODMAP foods.
High and Low FODMAP Foods
Now that we’ve broken down what exactly FODMAP means, let’s go over specific foods that are considered to be High FODMAP so you know what to look for and avoid when making a Low FODMAP meal plan or recipes (source).
Examples of High FODMAP Foods
- Fructose: High fructose corn syrup, honey, and agave nectar
- Oligosaccharides and Polyols: Certain fruits, such as stone fruit (apples, cherries, pears, peaches, pears, plums) as well as watermelon,
- Wheat and Vegetables: artichokes, peas, asparagus, cauliflower, mushrooms, garlic, leeks/onions. Barley, Rye, and Wheat of course.
- High Lactose Foods: Especially milk with sugar. (ex: skim milk, evaporated milk, condensed milk. Soft cheese, fat-free/sugar yogurts, ice cream, etc.)
- GOS (Galacto-Oligosaccharides) Foods: Certain beans and legumes (baked beans, kidney beans, bortolotti beans). Chickpeas and lentils may be tolerated down the road, but not at first.
- Others to Consider: Cashews, soy milk, and even honey. Also sugar alcohols (sorbitol, etc.)
Examples of Low FODMAP Foods
- Fruit: grapes, bananas, citrus fruit like oranges and lemons, and berries including raspberries, strawberries, and blueberries
- Grains and Starch: Whole-grain gluten-free bread that’s low in sugar, teff, quinoa, rice, and gluten-free oats.
- Vegetables: Bell peppers, carrots, cucumber, leafy greens, sprouts, green beans, tomato, zucchini, herbs, and potatoes
- Dairy Products: Aged cheese or hard cheese (ex: Brie, Cheddar cheese, Parmesan cheese), rice milk (almond or coconut milk in smaller amounts), or organic lactose-free milk yogurt (in moderation)
- Other (in small quantities): Maple syrup, coconut/palm sugar, chia seed, pumpkin seeds, nuts (except cashews), peanut butter, popcorn, oatmeal
- Herbs and Certain Spices: Such as chili, fenugreek, ginger, lemongrass, mustard seeds, pepper, turmeric, chives (green top only), and saffron. Here’s an extensive Low FODMAP flavor list if you need it!
Note on Foods to Consider: In general, meat, eggs, olive oil, poultry, ghee, and seafood are all pretty safe! However, small amounts of items like almond flour, coconut flour, chickpeas, and coconut cream are still being tested. As always, consult your doctor with any and all questions or concerns. Here’s a great resource for understanding the reintroduction phase and how to navigate FODMAPS as you progress with your Low FODMAP meal plan and recipes.
Is This Low FODMAP Meal Plan Right For You?
The Low FODMAP recipes in this meal are best for anyone who is:
- Struggling with digestive issues for an unknown reason, despite a healthy diet.
- Trying to restore gut lining and/or manage its current health.
If something feels “off,” it could be you’re just not digesting FODMAPS well. It typically takes 4-6 weeks after the elimination phase for the gut to heal. After that, you can start to introduce the foods back into your diet.
If you are new to this type of eating, this Beginners’ Guide is a helpful resource. I also recommend checking out this FODMAP food database/app. It’s constantly being updated with new research.
Low FODMAP Meal Plan + Grocery List
The following Low FODMAP recipes may need adjustment according to your dietary needs and per your doctor’s recommendations.
INGREDIENT SWAP SUGGESTIONS:
- If something calls for garlic/onion, just eliminate it from the recipe or use garlic and/or onion infused oil.
- Instead of honey, use maple syrup.
- If something calls for coconut or almond flour be mindful, and use it sparingly. Or, substitute it with potato starch, tapioca starch, plantain flour, or teff flour.
These are suggestions recommended to me by other professionals and dietitians. PLEASE feel free to ask questions in the comments below. We will do our best to point you in the right direction and/or to the right qualified person.
REMEMBER: This way of eating is not forever, just to “test” and reintroduce foods that cause discomfort. Please consult a doctor before making any changes to your diet.
That said, let’s get into the recipes!
Breakfast and Snack Ideas
- Sheet Pan Chocolate Protein Pancakes – Customize these pancakes with all your favorite fillings, and bake them in the oven for a quick breakfast that can double as a satisfying dinner.
Note: Be sure to check the ingredient list to ensure your protein powder is low FODMAP-friendly! Collagen, bone broth protein, Egg white protein, rice protein, and whey isolate are all great options.
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Grape Smoothie – Sweet, refreshing, and ready in minutes, this simple smoothie always hits the spot and can easily be boosted with extra nutrition with add-ins like gluten-free oats, protein powder, or chia seeds. Tip- Be sure to use maple syrup and not honey!
- Gluten-Free Blueberry Muffins – A family favorite, these muffins are easy to make, soft, fluffy, and loaded with antioxidant-rich blueberries for the perfect way to start your day.
Pro-Tip: Make sure your 1:1 gluten-free flour does not contain chickpea flour.
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Egg Wraps – Made with just 2 ingredients, these wraps are simple to whip up and can be filled with all your favorite toppings for a quick, high-protein breakfast that will leave you feeling full. Low FODMAP-friendly fillings we love include green bell peppers (not yellow or red), hard Cheddar, and tomato. Limit avocado, and avoid salsa with garlic or onion. For an extra kick of spice try adding a splash of Tabasco sauce!
- Cinnamon Breakfast Bites – Prepare a big batch of these sweet no-bake protein bites with simple whole food ingredients you can feel good about. Tip – Be sure to double-check the ingredients in your protein, and use maple syrup instead of honey.
Low FODMAP Lunch and Dinner Options
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Kale Salad – Made with seasonal produce, this salad is full of tastes and textures guaranteed to delight your taste buds. Enjoy it on its own, or add your favorite protein for a nutritious, filling salad you’ll love.
- Strawberry Spinach Salad with Low FODMAP Vinaigrette – Vibrant and refreshing, this easy salad is packed full of fresh produce for bold flavors and satisfying textures that fill you up and leave you feeling great. Tip- Be sure to omit the onion or drizzle with onion-infused oil.
Note: Feta in small doses is suitable for the low FODMAP diet.
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Gluten-Free Rolls with Shredded Chicken – Make a batch of our fluffy gluten-free rolls (using our homemade gluten free flour in recipe notes) and stuff them with juicy shredded chicken for a restaurant-worthy sandwich you’ll look forward to eating. Tip- Omit the herbs and spices from the chicken, and use your favorite low FODMAP-friendly seasonings instead.
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Gluten-Free Baked Gnocchi (Using Garlic Infused Oil) – The ultimate easy comfort food recipe, this recipe is a complete meal that bakes in just 15 minutes. Swap out the olive oil for garlic-infused oil and omit the garlic cloves. Give it all a toss, pop it in the oven, and it’s ready to go! Tip– Be sure to use Uncured (minimally processed) bacon or turkey bacon.
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Air Fryer Salmon – Skip the honey mustard sauce and use your favorite Low FODMAP sauce instead. Or, air fry your salmon with salt and pepper and top it off with our sweet and spicy salsa for a protein-rich dinner full of healthy fats.
- Coconut Milk Chicken – Leave off the chutney, and you’ll have a Low FODMAP recipe that’s sweet, savory, and perfect for meal prep.
Desserts
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Gluten Free Lemon Pudding Cake – Made with 6 real food ingredients, this cake has a rich, custardy center and bright lemon flavor for a mouthwatering treat that’s healthier than your standard pudding cake recipe.
- Chocolate Vegan Cupcakes – Made with gluten-free 1:1 flour, cocoa powder, pumpkin purée, and just a touch of real sugar, these cupcakes are rich, fluffy, and moist. Top them with a homemade dark chocolate icing for a sweet treat no one can resist.
Low FODMAP-Friendly Meal Plan Grocery List
Mix and match the recipes above to create your perfect Low FODMAP meal plan, and stock up on the ingredients below to make sure you have everything you need!
More of Our Favorite
