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.
- 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.
- 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
- 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.
- 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.
- 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.
- 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
- 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
Gluten-Free Meal Plans
I appreciate the information and grocery list. This was very helpful.
I’m happy to hear this, Judy! We will have a new meal plan and grocery list published in January, so I hope you’ll check it out!
Hello,
I am so grateful to your site chock full of critical info and ideas.I have celiac and am now starting the low fodmap elimination period. because i’ve had unexplained nausea in the ams and bad stomach cramps (which I never had before). for 3 days. I made your banana bread. I chose to use 2/3 applesauce and 1/3 sunbutter plus ghee as a substitute for all the butter because i believe my stomach has trouble with greasy foods. As is often the case, it was more like pudding in the middle than a baked good. .Maybe i had too much banana too. Would these things effect the baking? I’m not a good baker. The taste is wonderfull! Thanks so much
Hi Linda! So sorry to hear about your health. Hopefully we can make you feel better. As far as the banana bread goes, which one did you make, the quinoa banana bread? I don’t have any with butter.
I have allergies. What can you substitute for cinnamon in recipes?
Substitution for citrus?
Everything looks good. Ready to give it a try.
My 19yr old daughter has recently been to a gastroenterologist which they are trying to rule out certain things so they’ve put her on a low fodmap and gluten free diet. Thank you for your menu ideas l. This is definitely a new world for all of us even though she’s away in college the family is here to support her 110%.
Am blessed to find your website online that has actually changed my life. You showed me how to make recipes that are health friendly as well as tasty. Following you since last one and a half year and have learned a lot about gluten free recipes.
Request, my last trip was to india, there i tried a bread that those people regularly eat in their lunch. I would like to get an idea from you about an indian bread (roti) that i can make at home but in low carb.
Seems challenging but as am currently on a low carb diet, it seems really tough for me to be in the diet while enjoying my roti too.
Hope you would answer. Thanks.
Have you tried using cassava flour? It’s not low carb but it is grain free! I use it for naan bread.
Thank you so much for sharing! I’ve been having so many issues and someone mentioned low FODMAP and I stumbled upon your post. So helpful and insightful. Quick question where do avocados and Ezekiel bread fall?
Glad I can help Erin! AS far as avocado/ezekial bread goes, I would try to limit them. Monashfodmap has a great article about this. https://www.monashfodmap.com/blog/10-foods-you-didnt-know-you-could-eat/
OMgosh…finally some foods that actually look like I might enjoy and also seem easy enough to make. My stomach is a hot mess. I just want ONE day where it doesn’t feel like my ribs have a bowling ball under them after a meal.
I’m so glad we can be of use Marion! Let me know how you feel with these recipes.
Very helpful. I cannot eat gluten, sugar and am on a low fodmap diet. It is hard. Some things like potatoes cause me trouble. I will always be on this diet because i took meds for acid reflux and it ruined my colon lining and it will not be able to be repaired. It took 4 colonoscopies and 3 different doctors to find out. Thank you.
So sorry to hear about your health Linda. But glad you are feeling better with new diet!
Thank you for the recipes, I am gluten intolerant and have ibs so really struggling with my diet can you help me please.
Let me know how else we can help Karen!
could you please point me in the direction of how to do this type of meal plan, ( gluten; soy; sugar; lactose; and sulphate free; low fodmap) and count calories as well? Physio has said 2000 cals./day. feeling very lost. can you help with your recipies as far as calorie counting goes.
This Low FODMAP friendly gluten free meal plan will be very useful to help resolve digestive issues for anyone on the low fodmap diet like me. Great and informative too!
May I also suggest some more low fodmap breakfast recipes? Feel free to check out this list I compiled https://casadesante.com/blogs/low-fodmap-life/easy-low-fodmap-breakfast-ideas
Thanks for sharing!
Finally, an answer to resolve my digestive issues. This Low FODMAP friendly gluten free meal plan is just what I needed!
I’ve just started on the low FODMAP diet and it had really been a challenge finding fodmap food list items worth checking. Thanks for sharing this!
This is a great website! I had never heard of this diet until yesterday and right away found your website, which is so easy to read and informative. My daughter was diagnosed with Celiac disease about 9 years ago, lymphocytic colitis about 5 years ago, and continues to have digestive issues. The doctor has just ruled out a host of other things and suggested that she may want to try this diet to see if she notices a sensitivity to any of the ares addressed by the FODMAP diet.
Oh i totally understand! Happy to help. Also I would check out Kate Scarlata! She is amazing FODMAP dietitian. http://www.katescarlata.com/
Hi,
I had and still have flare ups due to food intolerances and SIBO, before all this new research came about. I had to bare bones it big time. I have bad motility and bad constipation. I had to basically find out which foods I could eat that were okay that digested in the upper tract. No dairy and sugars at all! Simple foods like cold cooked shrimp, simply cooked chicken, and fish. Tuna w/o mayo, organic Bone broth , gluten free bread, eggs, leafy greens, citrus, cucumber, celery, papaya, Gee, and a little almond milk. I cooked with water also. Rice, oils, green beans, corn, carrots, bulk fiber, bananas, beans, peas, broccoli, corn, etc, and any grain is a no go. Dare I ever drink or smoke! Basically everything was affecting me. But that is me. I think everyone differs, like you said. I’m going to try the maple syrup though! I forgot about that! What’s great is peppermint and ginger tea, (no sweetener) . Food enzyme tablets, oxidized magnesium capsules, enteric coated peppermint and oregano, high Allacin garlic tablets, and 12 strain 20 billion or more probiotics from the refrigerated section of the health food store worked better than all the antibiotics I used. And I used a lot because I made my GI doctor give them to me. I would take as much herbal supplements as I could stand and until symptoms improved. Rx Meds I took were: Erythromycin, Doxycycline, Neomycin, and Rifaxin. I had the luxury to look at the bottles and had access to more research because I work in Pharmacy. For me Rifaxin worked best. I had a endoscopy but they found nothing even though I knew something was utterly wrong! But here I am again with symptoms. Because like you said, we are human! So I guess it’s off to the store again. I’ve been dealing with this issue for 11 years now and have come to accept it. But I get so depressed when this happens so I don’t go out much. I have cases of non stop flatulence, constipation, and distention from time to time. I’m very hard on myself when I mess up and if I’m not paying attention, I go back to square one really fast. So thank you for saying we are only human and thanks for your recipes. Gives me more ideas to work from! I’m just glad I’m not alone so I’m not embarrassed as much. But it’s still hard to be in public lol. I hope my story helps someone! (Sorry for any grammatical errors).
Oh I am so sorry to hear your frustrations. I totally understand. We are all here to help and support each other. <3
Have just been diagnosed with lactose intolerant is fodmap diet suitable for me plus gut is not good.
There are many lactose free equivalents in large supermarkets but watch out for whey powder which is used a a thickener/filler/bulker, it is easy to muss. If desperate, lacatse can be bought from your pharmacy and use structily according to instructions. Lactose free or lactase added products are about 99% lactose free. To replace 100% lactose coconut or soy (not strictly foodmap, but some people can manage a small amount,) might work. March 2018.
Thanks for your tips Marley! Truly appreciate it!
I use almond milk and coconut yogurt to replace those dairy products. I also use non-dairy cheese products by daiya foods, which are also gluten free. And yes, you can get lactase supplements at most drugstores, department stores and wholesale clubs.
You will want to find the most lactose you can digest, called the lactose threshold, during reintroduction. This is the amount you will stay under most of the time. If you choose to consume more than this amount, you will need to use lactase tablets to make up what your body cannot produce.
I’ve checked a couple recipes so far and they call for coconut flour which is high fodmap. I’m not sure much research went into this article but advising them with misinformation isn’t very helpful
Hi Justin. Thanks for your feedback. I actually worked with a low fodmap dietitian l on this post. I know not everything is low fodmap approved, but there are a lot of substitutions which is why made it low fodmap friendly versus strictly low fodmap. I apologize for the confusion.
Coconut flour was on the fence for low fodmap. It depended on the person. I’ll go ahead and update some of the recipes with alternative flours. Thanks for your insight.
It’s great because of the knowledge you share with us, I will always follow your blog and will share your blog with my friends
Hi and thank you for all the great meal plans. I have been suffering from constipation for about 9 years. I too went to Africa in 2003 and had a terrible parasite that took 6 months to get rid of… I’d still go back though! I do not think my gut has ever been the same since. I am in Nurse Practitioner School and learned about IBS from infection and I think this fits the bill for me. I am finally at a junction that I feel I am so uncomfortable that it is affecting my daily life. I eat healthy, have never had to diet, but am finding myself feeling that some of the foods I eat, even though they are ok for most, might be causing my constipation. I am thinking that this meal plan might be the beginning to my stomach feeling better. Enough about me… Do you have other suggestions for reading, did you see a medical professional about your problem.. I will take any info and advice you have. Thanks for putting it out there for us all to read. Great work…
I can definitely relate! And I caught my parasite in Africa too. Feel free to email me. I’m happy to share more info. Might take me a few days to respond but I will.
I still liked this article, Good content, and unique design.Thank you for sharing the article. Keep me posted! And yes I actually created this after talking to you!
great post
I stopped going through them after the few first I looked at contained items that are not part of a low FODMAP diet. Garlic and garlic salt are not low FODMAP. Maple Syrup should also not be used on low FODMAP. People who are extremely ill like me coming to sites like this from google searches only to find recipes that are unhelpful and not accurate. Please look into low FODMAP more and put warnings on there for the ingredients that are not low FODMAP. People following these that are on low FODMAP could get extremely ill from following some of these recipes which I’m sure if the opposite of why you have this section of your site.
No need to publish this comment, just wanted to make sure you knew. I appreciate you trying and bringing attention to this diet though.
hi kristen! thanks for your feedback. I understand your concern. I had two other nutritionist and low fodmap dietitians look over this and help me give alternative suggestions. So while this is not 100% low fodmap, i try to give insite on low fodmap foods and substitutions for high fodmap in certain recipes, such as garlic. I truly appreciate your honesty though and I will be sure to update my wording.
Hi there, I get an error page on the meal plan link, is there a place where I can find it. LOVE your recipes, thank you!!
D x
My mom is gonna love it
Check your email! An email requesting confirmation has been sent to
I love that more people are starting to recognize, acknowledge, and discuss the low FODMAP diet! I’m currently in the elimination phase of the diet after being diagnosed with SIBO after a miserable 7 year struggle with digestive issues. I’m always on the lookout for new FODMAP-friendly recipes to keep things fresh and exciting.. pinning this for future meals!
Totally! I think we need to be more informed about FODMAPS! So many people can be affected, I was one of them.
This just shows that even with food restrictions, you don’t have to miss out on delicious food! Yum!
So true friend!
YOU GOT ME WITH THE EGG PORN!
Haha for you! Always! Mwah
Hi Lindsay,
I have been following a mostly low fodmap diet for awhile, at the suggestion of my health care providers. It has been wonderful. I love all your recipes and I am posting this post in my Facebook Low Fodmap group.
I have found I can make a garlic infused oil to replace garlic in some dishes. Great post!
Hi Christine! Thanks so much for the comment and the share! Would love your garlic infused oil recipe. Great idea!!
My mom is gonna love it!!!
Great post Lindsay and thank you SO much for the shoutout! I work with a lot of IBS clients, and the Low FODMAP diet has helped many of them. I’m so glad you mention that it’s not a “forever” meal pan, and that foods should be tested and reintroduced to individual tolerances. As we learn more and more about gut health, it’s important to include both pre-and probiotic foods in the diet without exacerbating IBS symptoms, as many high FODMAP foods, are also good for cultivating a healthy microbiome. As always, your recipes look AMAZING!!
Yes yes! could not agree more! It’s so individualized. And it’ takes a little work, but knowing is half the battle. Then you can work on rebuilding that gut flora. Or just balancing it out. Thanks for all your insight and help EA!
Some High Fodmap foods do irritate my digestive system, but some don’t…. I’m definitely contemplating and praying about doing one just to see if it might help heal my gut…
Let me know if you try it Emily!
I am starting the FODMAP diet this week. I am not a fan of dieting but when you have no choice because your gut is a mess, you will try ANYTHING. Thank you for posting this blog. I look forward to trying the recipes you shared. 🙂
I can totally relate. Keep me posted Laura and let me know if you have any questions!
totally passing this onto my friend who is dealing with a lot of digestive issues. She’s been trying to figure out what might be causing this, but this would be a good plan to strip and start fresh to see what the culprit is!
sorry to hear about your friend! Let me know if she tries this or needs help!
I love your honesty – even when it includes bacteria talk in a meal plan! 🙂 Thanks for sharing more about FODMAPs, Lindsey! Happy Monday my friend!
Thanks friend! Happy Monday to you as well!
I didn’t realize a parasite kicked it off for you. That’s a long time to be dealing with this. Glad you’re on the path to healing and helping others!
thank you friend. Ya, that parasite kicked off everything. It was bad!