Low FODMAP meal plan

Updated on Aug 8, 2025

Find digestive relief with our Low FODMAP meal plan. Carefully crafted to minimize fermentable carbs, this plan can help manage symptoms of IBS and improve your digestive comfort.

Meal plan grocery list

Fresh grocery

Carrots

Zucchini

Eggplant

Spinach

Lettuce

Cucumber

Red bell peppers

Potatoes

Tomatoes

Green beans

Strawberries

Blueberries

Oranges

Kiwi

Bananas

Ginger

Herbs

Dry goods

Oats

Rice

Quinoa

Dairy & eggs

Lactose-free milk

Lactose-free yogurt

Hard cheeses

Eggs

Meats

Chicken breast

Plant based

Firm tofu

Peanut butter

Fish & seafood

Canned tuna

Salmon

Spices & sauces

Olive oil

Lemon juice

Meal plan overview

Ease digestive discomfort with the Low FODMAP meal plan. This plan limits fermentable carbs that can trigger IBS symptoms and bloating.

Designed for sensitive stomachs, it provides well-balanced meals that are gentle yet satisfying—without sacrificing nutrition.

Foods to eat

Safe vegetables: Eat carrots, zucchini, spinach, and green beans to avoid triggers.
Fruits: Choose strawberries, blueberries, oranges, and firm bananas.
Proteins: Include eggs, chicken, tofu, and canned tuna.
Dairy alternatives: Use lactose-free milk and yogurt for comfort.
Whole grains: Choose oats, rice, and quinoa for tolerated carbs.
Healthy extras: Use olive oil, peanut butter, and lemon juice sparingly.

✅Tip

Stick to low-FODMAP vegetables such as carrots, zucchini, and spinach to ease IBS symptoms and support digestive comfort.

Foods not to eat

High-FODMAP vegetables: Avoid onions, garlic, cauliflower, and asparagus.
Legumes: Skip lentils, beans, and chickpeas unless canned and rinsed.
Dairy: Avoid regular milk, cream, and soft cheeses.
Sweeteners: Eliminate sorbitol, mannitol, and other sugar alcohols.
Wheat and rye: Cut back on breads and cereals made from these grains.
Certain fruits: Avoid apples, pears, mangoes, and watermelon.

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Main benefits

The low FODMAP meal plan is crafted to reduce symptoms of IBS and digestive discomfort. It limits fermentable carbs that can cause bloating, gas, and pain. By focusing on well-tolerated foods, the plan helps restore digestive balance. It’s ideal for sensitive stomachs.

How to budget on this meal plan

Buy tolerated foods like carrots, zucchini, and rice in bulk. Choose shelf-stable basics like canned tuna, oats, and lactose-free products when on sale. Prep meals at home to avoid costly specialty items. Freeze leftovers to build a budget-friendly rotation.

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Packed with vitamins, minerals, and antioxidants:

beans

oranges

cucumber

Extra tips

Safe, low-FODMAP snacks for sensitive digestion:

Lactose-free yogurt with strawberries
Boiled eggs
Carrot sticks and peanut butter
Firm banana slices
Rice cakes with hard cheese
Cucumber slices and herbs
Small serving of grapes

Stick with water and low-FODMAP herbal teas like peppermint or ginger. Avoid fruit juices and carbonated drinks that may trigger bloating. Infuse water with citrus or cucumber for variety. Coconut water in small amounts can be soothing. Carry a bottle to stay consistently hydrated throughout the day.

Include low-FODMAP vegetables like zucchini, carrots, and spinach for vitamins and fiber. Choose proteins like eggs, chicken, and firm tofu to build balanced meals. Use lactose-free dairy for calcium and gut comfort. Add grains like rice and quinoa for sustained energy. Stay hydrated to aid digestion and regularity.

Meal plan suggestion

Day 1

Breakfast:Oats with lactose-free milk, strawberries, and kiwi
Lunch:Grilled chicken breast with quinoa, carrots, and spinach
Dinner:Baked salmon with zucchini and roasted potatoes
Snack:Lactose-free yogurt with blueberries and a drizzle of lemon juice
Calories🔥: 1850
Fat💧: 65g
Carbs🌾: 180g
Protein🥩: 110g

Day 2

Breakfast:Banana slices over oats with lactose-free milk and peanut butter
Lunch:Grilled tofu salad with lettuce, cucumbers, and red bell peppers
Dinner:Canned tuna stir-fry with eggplant, zucchini, and rice
Snack:Hard cheese cubes with orange wedges
Calories🔥: 1800
Fat💧: 68g
Carbs🌾: 175g
Protein🥩: 105g

Day 3

Breakfast:Scrambled eggs with spinach and red bell peppers
Lunch:Grilled salmon with quinoa, carrots, and zucchini
Dinner:Baked chicken breast with potatoes and green beans
Snack:Lactose-free yogurt with strawberries and lemon juice
Calories🔥: 1850
Fat💧: 70g
Carbs🌾: 170g
Protein🥩: 115g

Day 4

Breakfast:Oats with blueberries, kiwi, and peanut butter
Lunch:Tofu bowl with quinoa, spinach, and tomatoes
Dinner:Grilled chicken breast with zucchini, eggplant, and rice
Snack:Hard cheeses with cucumber slices and herbs
Calories🔥: 1800
Fat💧: 66g
Carbs🌾: 175g
Protein🥩: 110g

Day 5

Breakfast:Lactose-free yogurt with oats, bananas, and lemon juice
Lunch:Salmon salad with lettuce, red bell peppers, and carrots
Dinner:Stir-fried tofu with zucchini, green beans, and quinoa
Snack:Peanut butter on cucumber slices with orange segments
Calories🔥: 1850
Fat💧: 68g
Carbs🌾: 180g
Protein🥩: 105g

Day 6

Breakfast:Oats with strawberries, peanut butter, and lactose-free milk
Lunch:Grilled chicken breast with rice, carrots, and spinach
Dinner:Canned tuna with green beans and roasted potatoes
Snack:Hard cheeses with kiwi and herbs
Calories🔥: 1850
Fat💧: 67g
Carbs🌾: 180g
Protein🥩: 108g

Day 7

Breakfast:Banana and kiwi slices over oats with lactose-free milk
Lunch:Tofu salad with lettuce, cucumbers, and red bell peppers
Dinner:Baked salmon with eggplant, carrots, and quinoa
Snack:Blueberries and oranges with a few slices of hard cheese
Calories🔥: 1850
Fat💧: 69g
Carbs🌾: 178g
Protein🥩: 110g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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