7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (2025)

[Last Updated 7th of March, 2023]

Do you experience digestive stress almost every single day?

Does it make youfeel not only physically tired, but emotionally exhausted too?

If you know or suspect a chronic food intolerance could be causing you to feel this way – and are determined to discover exactly what those problem foods are – this sample mealplan is for you.

The 7-Day Low FODMAP DietPlan For IBS is a Dietitian-made plan that helps you temporarily eliminate FODMAPs from your diet, which are a proven trigger of Irritable Bowel Syndrome (IBS).

It’s designed to give you some ideas and take the stress and guesswork out of your meal-planning.

Remember that a low FODMAP diet should be strictly followed for at least 28 days (4 weeks) in order to be effective.To learn why, please read this first.

After that period it may be time to progress to the reintroduction or rechallenge phase. And remember there are strategies other than a low FODMAP diet to help with your digestive issues.

Many recipes in this plan are from FODMAPbloggers and dietitians that I strongly encourage you to follow!

Want to save all the recipes and ingredients for this meal plan?

Contents

The 7-Day Low FODMAP DietPlan ForIBS

Absolutely Must-Read Notes Before You Start:

  1. Askyour 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) – read more about it here. 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) andthose at risk of eating disorders or emotionally fragile.Also it goes without saying that this is not for children- any elimination diet for a childmust be under direct supervision of a dietitian.
  4. Download this low FODMAP food list: Portion size isfundamental as most low FODMAP foods still contain small amounts. For example, aserving of pineapple is low FODMAP, but if you eat half a pineapple in one go then your FODMAP intake will be high. Downloadthis list as a low FODMAP food guide.
  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 fromHealthy 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 dietvsdisease.org (had to write it like that to avoid Spam-bots).

Day #1 Monday

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (1)

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 (from this list)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 #2Tuesday

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (2)

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 carrotand cucumber sticks + 3-4tbsp cottage cheese.Keep these in the fridge as a snack or bring them to work.

Want to save all the recipes and ingredients for this meal plan?

Day #3Wednesday

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (3)

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 (from this list).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

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (4)

Breakfast:Sourdough toast (white wheat or 100% spelt) + peanut butter (2 pieces). Learn more aboutbreads are okayhere.

Lunch: Quinoa Salad with Nuts. This recipe hasmany 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 carrotand cucumber sticks + 3-4tbsp cottage cheese

Day #5 Friday

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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 limitbroccoli 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

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (6)

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

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (7)

Breakfast: Sunday Breakfast: Poached Eggs on Toast. Usesourdough 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:

Snacks

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

Desserts and Treats

Want all the recipes and shopping list to print?

To make it easy for you, I’ve compiled all the recipes and ingredients for this meal planinto a document . You can then save it to your phone or print it out:

7-Day Low FODMAP Diet Plan For IBS (+Printable PDF) (2025)

FAQs

What bread is best for low FODMAP? ›

The traditional sourdough bread making process is long (i.e. 24-72 hours!). This slow fermentation process allows the yeast and lactic acid in the sourdough starter time to break down fructans. White wheat, whole wheat and spelt sourdough are all considered Low FODMAP.

What should I eat to lose weight with IBS? ›

Limit Junk Food and Fast Food

All of this can contribute to both weight gain and IBS symptoms. Instead, eat whole (unprocessed) foods whenever possible. They include things like vegetables, fruits, nuts, seeds, and animal products.

What food should be included in a low FODMAP diet for IBS? ›

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.

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

If you suffer from IBS, IBD, SIBO, or Crohn's, then we highly suggest you try a Low FODMAP diet. As we mentioned earlier, people who follow the Low FODMAP diet typically see results within 2-6 weeks, but it honestly can vary from person to person.

What pasta is low FODMAP? ›

Gluten-free pasta made from rice, corn, quinoa, or chickpeas is generally low-FODMAP in moderate servings.

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.

What is the biggest trigger for IBS? ›

Trigger #1: Eating the wrong foods
  • Sugary foods: dried fruit, apples, mangoes, watermelon and high-fructose corn syrup.
  • Foods with polyols: apples, apricots, avocados, cherries, nectarines, peaches and cauliflower.
  • Foods with lactose: milk, cheese, ice cream and yogurts.
Jan 21, 2022

What should I eat everyday with IBS? ›

Summary. You can ease your IBS symptoms by eating a balanced diet that is low in FODMAPs and saturated fat. These include lean meats, eggs, fatty fish, leafy greens, nuts, seeds, and fruits that are lower in sugar. Fermented foods may also be good for the gut flora in you have IBS.

What are the worst FODMAP foods? ›

High FODMAP Foods to Avoid and Low FODMAP Alternatives
  • Wheat. ...
  • Onions and Garlic. ...
  • Some Fruits. ...
  • Certain Vegetables. ...
  • Beans and Legumes. ...
  • Sweeteners. ...
  • Refined Grains. ...
  • Dairy Products.

What foods are surprisingly low in FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

What are the most common FODMAP triggers? ›

The most common FODMPs to trigger symptoms were fructans (56%) and mannitol (54%), followed by GOS, lactose, fructose, sorbitol, and glucose (respectively 35%, 28%, 27%, 23%, and 26%).

How do you detox your diet with IBS? ›

Reduce your processed food intake, cut down on alcohol, caffeine & free sugar or fatty foods. Focus instead on including foods in a natural state. Eat lots of vegetables, whole grains, fruits and proteins from either beans / pulses, or fish and meats.

What is the phase 1 of the Fodmap diet? ›

1. Low FODMAP Phase or Elimination Phase: The goal is to reduce the number of high FODMAP foods you eat and focus on eating low FODMAP foods so you can see if high FODMAPs are triggering your gut symptoms. This phase only lasts for 2 to 6 weeks.

What bread is best for IBS sufferers? ›

Sourdough bread, gluten-free bread, and white bread are some examples of low FODMAP bread options. Sourdough bread is often recommended for those with IBS since its long fermentation process breaks down gluten and FODMAPs, both of which are known to irritate the digestive tract.

What bread doesn't bloat you? ›

However, most health experts agree that sourdough is likely to be the bread option that's easiest for most people to digest. So the next time you're craving a sandwich and don't want to run the risk of a bloated stomach, pick up a loaf of sourdough.

Is Dave's Killer white bread low in FODMAP? ›

This product has 3 ingredients that are high FODMAP and 4 ingredients that may be high FODMAP.

Is white or brown bread low FODMAP? ›

Standard white bread (made of wheat) has been tested by Monash and is low in FODMAPs for one slice (24g). Even though it contains wheat, it has been processed and does not contain enough fructans to cause symptoms for most people with IBS.

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