Fodmap Diet Plan For Ibs


Fodmap diet plan for ibs is an elimination diet used to identify foods that cause abdominal symptoms. By eliminating trigger foods and eating a diet rich in alternative low Fodmap foods it is possible to control the symptoms of Irritable Bowel Syndrome-IBS.

low FODMAP spinach omelette

FODMAP Diet: What You Need to Know

You may have heard of the FODMAP diet from a friend or on the internet. When people say “FODMAP diet,” they usually mean a diet low in FODMAP — certain sugars that may cause intestinal distress. This diet is designed to help people with irritable bowel syndrome (IBS) and/or small intestinal bacterial overgrowth (SIBO) figure out which foods are problematic and which foods reduce symptoms.

“The low FODMAP diet is a temporary eating plan that’s very restrictive,” says Johns Hopkins gastroenterologist Hazel Galon Veloso, M.D. “It’s always good to talk to your doctor before starting a new diet, but especially with the low FODMAP diet since it eliminates so many foods — it’s not a diet anyone should follow for long. It’s a short discovery process to determine what foods are troublesome for you.”

What is FODMAP?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them. Symptoms include:

  • Cramping
  • Diarrhea
  • Constipation
  • Stomach bloating
  • Gas and flatulence

How does the low FODMAP diet work?

Low FODMAP is a three-step elimination diet:

  1. First, you stop eating certain foods (high FODMAP foods).
  2. Next, you slowly reintroduce them to see which ones are troublesome.
  3. Once you identify the foods that cause symptoms, you can avoid or limit them while enjoying everything else worry-free.

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria. Then every three days, you can add a high FODMAP food back into your diet, one at a time, to see if it causes any symptoms. If a particular high FODMAP food causes symptoms, then avoid this long term.”

What can I eat on the FODMAP diet?

Foods that trigger symptoms vary from person to person.

To ease IBS and SIBO symptoms, it’s essential to avoid high FODMAP foods that aggravate the gut, including:

  • Dairy-based milk, yogurt and ice cream
  • Wheat-based products such as cereal, bread and crackers
  • Beans and lentils
  • Some vegetables, such as artichokes, asparagus, onions and garlic
  • Some fruits, such as apples, cherries, pears and peaches

Instead, base your meals around low FODMAP foods such as:

  • Eggs and meat
  • Certain cheeses such as brie, Camembert, cheddar and feta
  • Almond milk
  • Grains like rice, quinoa and oats
  • Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini
  • Fruits such as grapes, oranges, strawberries, blueberries and pineapple

Get a full list of FODMAP food from your doctor or nutritionist.

Who should try it?

The low FODMAP diet is part of the therapy for those with IBS and SIBO. Research has found that it reduces symptoms in up to 86% of people.

Because the diet can be challenging during the first, most restrictive phase, it’s important to work with a doctor or dietitian, who can ensure you’re following the diet correctly — which is crucial to success — and maintaining proper nutrition.

“Anyone who is underweight shouldn’t try this on their own,” says Veloso. “The low FODMAP diet isn’t meant for weight loss, but you can lose weight on it because it eliminates so many foods. For someone at an already too low weight, losing more can be dangerous.”

How a Doctor Can Help

Dietary changes can have a big impact on IBS and SIBO symptoms, but doctors often use other therapies as well. Antibiotics can quickly reduce small intestinal bacterial overgrowth, while laxatives and low-dose antidepressants can relieve symptoms of irritable bowel syndrome.

A combination of dietary changes, medications and stress management techniques is often the best approach. Learn how you can work with a doctor to find the SIBO and IBS treatments that work well for you.

The 7-Day Low FODMAP Diet Plan For IBS

Absolutely Must-Read Notes Before You Start:

  1. Ask your personal doctor or dietitian first: While I am a qualified Dietitian, I’m not familiar with your personal medical history, your current medications or additional factors that need to be considered when altering your diet or fitness regime.
  2. This meal plan is high restrictive and temporary: A low FODMAP diet is highly restrictive and not for those without a medical reason. It’s also a temporary eating pattern that is split into the Elimination Phase (1st) and the Reintroduction Phase (2nd). This plan focuses on the Elimination Phase.
  3. Not appropriate for certain medical conditions: That includes people with diet-related medical conditions (eg. type 1 or type 2 diabetes using medication) and those at risk of eating disorders or emotionally fragile. Also it goes without saying that this is not for children- any elimination diet for a child must be under direct supervision of a dietitian.
  4. Download this low FODMAP food list: Portion size is fundamental as most low FODMAP foods still contain small amounts. For example, a serving of pineapple is low FODMAP, but if you eat half a pineapple in one go then your FODMAP intake will be high.
  5. Choose water as your drink: The meal plan does not include drinks, but keep a bottle of water with you at all times and drink up. Black coffee, black tea, peppermint tea, and green tea are very low FODMAP and okay to have (no milk).
  6. Prepare all foods yourself at home where possible:  To avoid accidentally consuming high FODMAP foods usually means planning meals ahead of time, which is why I recommend you grab the shopping list for each week’s recipes at the bottom of this post.
  7. Keep a food diary: Record each meal you had and if you experienced any undesirable symptoms after each meal or later that day. This is known as a food diary and is crucial for helping you recognise triggers and later on for the reintroduction phase. Here is a simple example from Healthy Food Guide NZ that you could mimic, or just write yours on some paper at home.
  8. The recipes sourced often make 2-4 servings: Consider this when writing your shopping list. You will have leftovers. Feed the family or save the leftovers to have in place of a meal on another day.
  9. I also strongly recommend you invest $11 to purchase the Monash University FODMAPs app, available on iPhone and Android devices. They have a huge bank of foods that have been tested for their FODMAP levels, as well as almost 100 original recipe ideas. Small price to pay for a lifetime of change.

Please email me if you have any other questions – hello AT (had to write it like that to avoid Spam-bots).

Day #1 Monday


Breakfast: Low FODMAP Blueberry Smoothie. Make a big batch so it’s ready to go from the fridge each morning.

Lunch: Fresh Spring (Rice-Paper) Rolls. Select a maximum of 3 veggies  and add a protein if you like. Leave out avocado and scallions.

Dinner: Maple Garlic Glazed Salmon + low FODMAP veggies (see the link just above) + 1 cup cooked brown rice (for the fiber).

Snack 1:  A big handful of macadamias, Brazil nuts or walnuts (40g maximum). Important for fiber and nutrients.

Snack 2: Certified low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bar.

Day #2 Tuesday

Low FODMAP Diet Plan For IBS. Day #2. Click through to see more

Breakfast: 1/2 cup rolled oats + water or lactose-free milk, topped with ½ banana. More than 1/2 cup is high FODMAP (oligosaccharides).

Lunch: Pumpkin & Carrot Risotto. This is best prepared ahead of time in batches.

Dinner: Brown Rice Noodle & Veggie Stir Fry with Shrimp

Snack: 1 cup total of carrot and cucumber sticks + 3-4 tbsp cottage cheese. Keep these in the fridge as a snack or bring them to work.

Day #3 Wednesday

Low FODMAP Diet Plan For IBS. Day #3. Click through to see more

Breakfast: Overnight Banana Chocolate Oats

Lunch: Easy One-Pan Ratatouille

Dinner: Quinoa Crusted Chicken Parmesan + 1 cup cooked brown rice (for fiber) and low FODMAP veggies . Swap marinara sauce for plain tinned tomatoes.

Snack 1:  200g (7oz) Lactose-free yoghurt

Snack 2: Certified Low FODMAP Almond Coconut Snack Bar.

Day #4 Thursday


Breakfast: Sourdough toast (white wheat or 100% spelt) + peanut butter (2 pieces).

Lunch: Quinoa Salad with Nuts. This recipe has many alternatives depending on what vegetables and nuts you have leftover. Leave out the fruit, corn/peas, asparagus and cauliflower that is suggested in the recipe.

Dinner: Low FODMAP Spaghetti Bolognese. You can also use certified low FODMAP bolognese sauce.

Snack: 1 cup of carrot and cucumber sticks + 3-4 tbsp cottage cheese

Day #5 Friday


Breakfast: Choose your favourite.

Lunch: Low-FODMAP Tomato and Leek Frittata

Dinner: Sesame Tofu with Broccoli and Walnuts + brown rice (for extra fiber). Brown rice provides extra fibre (you will need it), but limit broccoli to 2/3 cup per serve.

Snack 1: A big handful of macadamias, Brazil nuts or walnuts (40g maximum)

Snack 2: 1 small packet (50 grams) corn chips + certified low FODMAP salsa.

Day #6 Saturday


Breakfast: Low FODMAP Blueberry Pancakes.

Lunch: Choose your favourite or leftovers.

Dinner: Choose your favourite / leftovers / eating out

Snack: 200g (7oz) Lactose-free yoghurt

Day #7 Sunday


Breakfast: Sunday Breakfast: Poached Eggs on Toast. Use sourdough toast (white wheat or 100% spelt).

Lunch: Choose your favourite / leftovers / eating out

Dinner: Korean Bibimbap Nourishing Bowl

Snack: Banana Nut Quinoa Muffins. One muffin, too many and it becomes high FODMAP.

Bonus Snack Ideas

Additional healthy treats and snack ideas… because life happens:


  • Rice crackers + small serve brie/Camembert/goat’s cheese/feta
  • Banana slices (half banana) + spoonful of peanut butter
  • Hard-boiled egg

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