IBS Relief: 30-Day Low FODMAP Meal Plan for Beginners (2024)

If you haven’t heard of the Low FODMAP diet, you’re not alone. The Low FODMAP diet is less a “trendy” weightless diet, and more a specific eating plan for people who experience IBS (irritable bowel syndrome). It’s no fun when your world revolves around your bowels and whether you can’t, or really need to get to the bathroom. The Low FODMAP diet cuts out foods that lead to digestive symptoms so you can live your life without worrying about how your stomach will react. We’ve put together a 30 day low FODMAP meal plan so you can get started on the right foot!

What is a Low FODMAP Diet?

The Low FODMAP diet was created for people who experience IBS. FODMAP stands for Fermentable Oligo-, Dis-, Monosaccharides, and Polyols, which are carbs that are known to be poorly absorbed by the body and cause digestive issues. Eating a high FODMAP diet can lead to abdominal pain, bloating and other digestive symptoms. On the flip side, reducing certain foods from your diet can help digestive issues and lead to a healthier, happier stomach, which is where the Low FODMAP diet comes in.

What are the Benefits of a Low FODMAP Diet?

The main benefits of a Low FODMAP diet are that it reduces digestive symptoms and helps you have an increased quality of life. If you typically experience IBS, then you’ll likely notice benefits such as:

12 Foods to Eat on the Low FODMAP Diet

1. Meats
2. Fish
3. Eggs
4. Most herbs and spices
5. Nuts and seeds (not pistachios)
6. Fruits such as bananas, blueberries, cantaloupe, grapefruits, grapes, kiwis, lemons, limes, oranges, raspberries, strawberries, melons (not watermelon)
7. Sweeteners like maple syrup and stevia
8. Lactose-free dairy products
9. Hard cheeses and aged softer cheeses like brie and camembert
10. Vegetables including bell peppers, bok choy, carrots, celery, cucumbers, eggplant, ginger, green beans, kale, lettuce, parsnips, potatoes, radishes, spinach, spring onion (only green), squash, sweet potatoes, tomatoes, turnips, yams, water chestnuts, zucchini
11. Grains including oats, corn, rice and quinoa
12. Water, coffee, tea

9 Foods to Avoid on the Low FODMAP Diet

1. Fruits like apples, watermelon, apricots, blackberries, cherries, dates, figs, pears, peaches
2. Sweeteners including honey, fructose, high fructose corn syrup
3. Dairy products such as milk, ice cream, yogurt, sour cream
4. Soft and fresh cheeses like ricotta and cottage cheese
5. Vegetables like artichokes, asparagus, broccoli, beetroot, Brussels sprouts, cabbage, cauliflower, garlic, fennel, leeks, mushrooms, okra, onions, peas, shallots
6. Legumes including beans, chickpeas, lentils, red kidney beans, baked beans, soy beans
7. Wheat such as bread, pasta, tortillas, waffles, pancakes, crackers
8. Grains like barley and rye
9. Beer, fortified wines, soft drinks, fruit juices, milk, soy milk

30 Low FODMAP Diet Breakfasts

1. Pumpkin Pie Oatmeal | Fun without Fodmaps
2. Overnight Oats with Berries | Fody Foods
3. Pumpkin Cranberry Oat Breakfast Cookies | Fodmap Everyday
4. Low FODMAP Muesli | A Little Bit Yummy
5. Scrambled Egg with Roasted Potatoes, Leafy Greens and Turkey Sausage | Fun without Fodmaps
6. “Baked Beans” on Toast with Egg and Rocket | A Less Irritable Life
7. Quinoa Berry Breakfast Bake | Lauren Renlund
8. Caramelised Banana with Low FODMAP Porridge | A Little Bit Yummy
9. Ginger Pineapple Kale Smoothie | Spicy RD Nutrition
10. Strawberry Smoothie | A Little Bit Yummy
11. Low FODMAP Breakfast Wrap | A Less Irritable Life
12. Blueberry Lime Coconut Smoothie | For a Digestive Peace of Mind
13. Coconut Oat Granola | She Can’t Eat What?
14. Chocolate Chip Scones | Calm Belly Kitchen
15. Banana Pancakes | Strands of My Life
16. Banana Oatcakes | Friendly Little Kitchen
17. Poached Eggs on Yogurt | Fructopia
18. Raspberry Lemon Scones | Spicy RD Nutrition
19. Citrus Granola | My Gut Feeling
20. Buckwheat Crepes and Berry Bruschetta | For a Digestive Peace of Mind
21. Salmon and Spinach Omelette with Cherry Tomatoes | A Little Bit Yummy
22. Breakfast Quinoa | Food without Fodmops
23. Cherry Rose Smoothie | She Can’t Eat What?
24. Peanut Butter Granola | For a Digestive Peace of Mind
25. Banana Bread French Toast | A Saucy Kitchen
26. Millet Porridge with Turmeric and Almond Milk | Fructopia
27. Matcha Mini Crepes | My Gut Feeling
28. Tomato and Leek Frittata | Bon Calme
29. Egg Shakshuka | A Little Bit Yummy
30. Spinach and Feta Frittata | Polvere di Vaniglia

30 Low FODMAP Diet Lunches

1. Spiced Quinoa with Almonds and Feta | BBC Good Food
2. Orange Miso Roast Veggie and Lentil Salad | A Little Bit Yummy
3. Kale Sausage Soup | Fodmap and Adapt
4. Dijon Baked Chicken Fingers | Feed Me Phoebe
5. Sweet and Sour Chicken | A Saucy Kitchen
6. Mozzarella Chicken | IBS Sano
7. Egg and New Potato Salad | BBC Good Food
8. Pad Thai | For a Digestive Peace of Mind
9. Sweet Potato and Lamb Fritters | A Little Bit Yummy
10. Spicy Potato Pie | The Low Diet Fodmap
11. Carrot and Fennel Soup | A Little Bit Yummy
12. Vegan Nourishing Bowl | A Little Bit Yummy
13. Prawn and Pesto Spaghetti | Fodmap and Adapt
14. Jalapeno Mac and Cheese | Feed Me Phoebe
15. Vietnamese Rice Noodle Bowl | Clean Food Dirty City
16. Roasted Eggplant and Zucchini Salad | Kale and Caramel
17. Fresh Topped Pizza | BBC Good Food
18. Thai Pumpkin Noodle Soup | A Little Bit Yummy
19. Greek Rice Casserole | Calm Belly Kitchen
20. Curried Kale Salad | Fed and Fit
21. Veggie Packed Soup | Eat Healthy Eat Happy
22. Meatballs with Basil and Parmesan | Feast in Thyme
23. Bibimbap Nourishing Bowl | My Gut Feeling
24. Shrimp and Corn Chowder | Fodmap Everyday
25. Mexican Quinoa Salad | Karlijn’s Kitchen
26. Chicken Pad Thai | Monash Fodmap
27. Asian Salad | Karlijn’s Kitchen
28. Chicken Pesto Pizza | A Saucy Kitchen
29. Curry Quinoa Fritters | A Little Bit Yummy
30. Chicken Star Noodle Soup | My Gut Feeling

30 Low FODMAP Diet Dinners

1. Baked Sea Bass with Lemon Caper Dressing | BBC Good Food
2. Beef Burgers with BBQ Sauce | A Little Bit Yummy
3. Chicken and Rice Casserole | Feed Me Phoebe
4. Caramelized Pork Tacos with Pineapple Salsa | Pinch of Yum
5. Peanut Butter Coconut Chicken | My Gut Feeling
6. Maple Mustard Chicken | A Saucy Kitchen
7. Chicken and Lentils | Fodmap Everyday
8. Low FODMAP Chili | Rachel Paul’s Food
9. One Pan Chicken Cacciatore | Feed Me Phoebe
10. Pumpkin and Carrot Risotto | A Little Bit Yummy
11. Salmon with Salsa Verde | BBC Good Food
12. Instant Pot Butter Chicken | Dessert for Two
13. Low FODMAP Orange Chicken | Rachel Paul’s Food
14. Blackened Salmon Tacos | Feed Me Phoebe
15. Asian Zoodle Salad | Fun without Fodmaps
16. Salmon and Swiss Chard Loaded Potatoes | My Gut Feeling
17. Chicken Nachos | The Pioneer Woman
18. Lasagna Bolognese | Karlijn’s Kitchen
19. Maple Garlic Glazed Salmon | For a Digestive Peace of Mind
20. Chicken Alfredo Pasta Bake | A Little Bit Yummy
21. Low FODMAP Chicken Tenders | Fun Without Fodmaps
22. Thai Green Chicken Curry | Monash Modmap
23. Vegetable Soup with Meatballs | Karlijn’s Kitchen
24. Chilli Coconut Crusted Fish | A Little Bit Yummy
25. Pad Thai | Karlijn’s Kitchen
26. One Pan Ratatouille | Calm Belly Kitchen
27. Grilled Chicken Salad | Karlijn’s Kitchen
28. Sheet Pan Shrimp Puttanesca | Feed Me Phoebe
29. Minty Noodle Salad with Lamb Chops | A Little But Yummy
30. Korean Tacos | Fun Without Fodmaps

30 Low FODMAP Diet Snacks and Desserts

1. Gluten Free Carrot Cake | BBC Good Food
2. Bacon Wrapped Chicken | Fun Without Fodmaps
3. Banana Nut Quinoa Muffins | Fannetastic Food
4. Blueberry Crumble Slice | A Little Bit Yummy
5. Fudgy One Bowl Brownies | Calm Belly Kitchen
6. Kettle Popcorn | Rachel Paul’s Food
7. Low FODMAP Trail Cookies | Fun Without Fodmaps
8. Cookie Dough Snack Bites | Tara Rochford Nutrition
9.Peanut Butter Oatmeal Chocolate Chip Cookies | My Gluten Free Kitchen
10. Peanut Butter Brownie Bites | Fun Without Fodmaps
11. Chia Pudding | Hey Nutrition Lady
12. Low FODMAP Banana Bread | A Little Bit Yummy
13. Devilled Eggs | Drive Me Hungry
14. Roasted Chickpeas | For a Digestive Peace of Mind
15. Louise Cake | A Little But Yummy
16. Crispy Potato Wedges | Hey Nutrition Lady
17. Decorated Sugar Cookies | Fodmap Everyday
18. Shortbread Cookies with Dark Chocolate | My Gut Feeling
19. Cocoa Lemon Energy Bites | Spicy RD Nutrition
20. Ferrero Rocher | She Can’t Eat What
21. Low FODMAP Falafel | A Little Bit Yummy
22. Blueberry Pie | Fodmap Everyday
23. Key Lime Cheesecake | She Can’t Eat What?
24. Blueberry Buckwheat Cake | Fructopia
25. Banana Coconut Ice Cream | The Low Fodmap Diet
26. Lemon Coconut Cupcakes | A Little Bit Yummy
27. Carrot Cake | Friendly Little Kitchen
28. Coconut and Lemon Cookies | My Gut Feeling
29. Chocolate Chunk Cookies | Fodmap Everyday
30. Coconut Macaroons | A Little Bit Yummy

If you have IBS, these Low FODMAP recipes are sure to help you feel better and live a life that’s not dictated by your digestive system!

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IBS Relief: 30-Day Low FODMAP Meal Plan for Beginners (2024)

FAQs

How do I eat enough on a low FODMAP diet? ›

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.

View Details ›

How long does it take for Fodmap diet to work for IBS? ›

However, it is important to note that the low FODMAP diet is not a long-term dietary solution for most people. Mostly, it is two to six weeks to start seeing a difference in your symptoms. If you do not see an improvement during that time, it is important to work with a dietitian to figure out why.

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What is the first step of the Fodmap diet? ›

Step 1. FODMAP Elimination (Usually 2-6 weeks) OBJECTIVE: Identify the high FODMAP foods from your current diet that are aggravating IBS symptoms. Check out the high FODMAP food list for foods that are high FODMAP and swap them out for low FODMAP alternatives.

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Where do I start with IBS diet? ›

"The first thing to try is a low-FODMAP diet," says Rezaie. It's an elimination diet during which you cut out certain carbohydrates—FODMAP is an acronym for fermentable oligo-, di- and monosaccharides and polyols. These foods are resistant to digestion and feed your gut bacteria.

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Why am I gaining weight on a low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

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Can I eat as much low FODMAP food as I want? ›

Often a food will have low FODMAP, moderate FODMAP and high FODMAP serving sizes. That means even if a food is listed as low FODMAP, that doesn't always mean you can eat unlimited quantities without triggering symptoms.

What happens if you stay on the low FODMAP diet too long? ›

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Keep Reading ›

What are the negatives of the fodmap diet? ›

Risk of the low-FODMAP diet

For starters, this diet is highly restrictive. While the initial restrictive phase is only temporary, nutritional deficiencies—especially inadequate fiber intake—can occur and may worsen GI symptoms.

How to tell if a low FODMAP diet is working? ›

Working out if the Low FODMAP Diet is Working

Once you have been on the diet for at least 2 weeks (and been monitoring intake and/or symptoms) compare them to your baseline to get a feel how much you have improved, and where you have improved and what issues remain.

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Is peanut butter low in FODMAP? ›

Is peanut butter low FODMAP? Peanuts are low in FODMAPs, and natural peanut butter is also. Some peanut butter brands add sweeteners with FODMAPs, but typically add small amounts that most people tolerate.

Is coffee low in FODMAP? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

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What are the highest FODMAP foods? ›

Beans and Legumes

Some of the highest FODMAP beans and legumes include baked beans, black-eyed peas, broad beans, butter beans, chickpeas, kidney beans, lentils, soybeans, and split peas.

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What is the number one trigger for IBS? ›

Anything high in fat content like fatty meats, cold cuts, fried foods or foods cooked heavily in oil. Dairy, especially cheese can cause trouble for many people with IBS. Beverages in general pose a problem due to carbonation, sugar content or caffeine. Alcohol is also a common trigger and should be avoided or limited.

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What is the best breakfast for IBS sufferers? ›

You can not beat oats as a breakfast option when you have IBS - low FODMAP, high fibre and so versatile. You can add any type of milk and you can add a protein powder to increase the protein content.” Add to basket.

Learn More Now ›

What food calms an IBS flare-up? ›

Foods to include during an IBS-D flare

Lean protein. Include lean meats, eggs, and fish to ensure adequate protein intake during an IBS flare. ...
Fruits. Berries and other fruits with seeds are harder to digest. ...
Vegetables. Fresh vegetables are a mainstay in a balanced diet. ...
Grains. ...
Dairy.

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How do I get enough fiber on a low FODMAP diet? ›

High Fibre, Low FODMAP Foods:

Kiwifruit.
Flaxseeds / Flaxmeal.
Oatmeal / Oatbran.
Gluten free seed/grain bread.
Brazil/Walnuts.
Brown rice.
Quinoa.
Chia seeds.

More items...

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Why is the low FODMAP diet not working? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

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