If you’re someone who struggles with digestive discomfort like bloating, gas, and abdominal pain, then you’ve probably heard of the low FODMAP diet. Developed to help those with irritable bowel syndrome (IBS) and other digestive issues, a low FODMAP diet reduces certain types of carbohydrates that are poorly absorbed by the gut. Following a low FODMAP meal plan can help ease symptoms and improve overall digestive health. Here, we’ve put together a 2-week low FODMAP meal plan full of nutritious and delicious ideas to help you get started.
What Is the Low FODMAP Diet?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are types of carbohydrates found in various foods that can cause digestive discomfort for some people. A low FODMAP diet involves avoiding or limiting foods high in FODMAPs to alleviate symptoms like bloating, gas, and abdominal pain.
Week 1 Low FODMAP Meal Plan
Day 1
- Breakfast: Low FODMAP smoothie with spinach, banana (unripe), lactose-free yogurt, and almond milk.
- Lunch: Grilled chicken salad with mixed greens, cucumber, bell peppers, and lemon vinaigrette.
- Dinner: Baked salmon with steamed green beans and quinoa.
- Snack: Sliced carrots with a small serving of lactose-free cheese.
Day 2
- Breakfast: Overnight oats made with gluten-free oats, almond milk, and blueberries.
- Lunch: Quinoa and roasted vegetable bowl (carrots, bell peppers, zucchini) with olive oil and herbs.
- Dinner: Stir-fried shrimp with bok choy, red bell peppers, and jasmine rice.
- Snack: Rice cakes with peanut butter.
Day 3
- Breakfast: Scrambled eggs with spinach and lactose-free cheddar cheese on gluten-free toast.
- Lunch: Turkey and lettuce wraps with cucumber slices and a drizzle of mayonnaise.
- Dinner: Lemon herb chicken breast with roasted carrots and mashed potatoes.
- Snack: Kiwi fruit.
Day 4
- Breakfast: Lactose-free Greek yogurt with strawberries and a drizzle of maple syrup.
- Lunch: Low FODMAP vegetable soup (carrots, zucchini, and green beans) with a gluten-free roll.
- Dinner: Pan-seared tofu with sautéed bok choy and jasmine rice.
- Snack: Banana chips (unripe banana).
Day 5
- Breakfast: Smoothie bowl with unripe banana, lactose-free yogurt, chia seeds, and blueberries.
- Lunch: Grilled salmon salad with mixed greens, cucumber, and a lemon-olive oil dressing.
- Dinner: Baked cod with roasted potatoes and sautéed spinach.
- Snack: Lactose-free cheese and gluten-free crackers.
Day 6
- Breakfast: Gluten-free pancakes topped with strawberries and a drizzle of maple syrup.
- Lunch: Quinoa salad with cucumber, bell peppers, and a light vinaigrette.
- Dinner: Ground turkey stir-fry with carrots, zucchini, and jasmine rice.
- Snack: Orange slices.
Day 7
- Breakfast: Low FODMAP smoothie with unripe banana, spinach, lactose-free milk, and protein powder.
- Lunch: Lettuce wraps with grilled chicken, bell peppers, and a light dressing.
- Dinner: Herb-roasted chicken with mashed potatoes and sautéed green beans.
- Snack: Almonds (small handful).
Week 2 Low FODMAP Meal Plan
Day 8
- Breakfast: Scrambled eggs with tomatoes and gluten-free toast.
- Lunch: Spinach and strawberry salad with lactose-free feta cheese and balsamic vinaigrette.
- Dinner: Baked tilapia with roasted carrots and quinoa.
- Snack: Kiwi fruit.
Day 9
- Breakfast: Overnight oats with gluten-free oats, almond milk, chia seeds, and blueberries.
- Lunch: Grilled chicken and cucumber salad with olive oil and lemon juice dressing.
- Dinner: Stir-fried tofu with bok choy, bell peppers, and jasmine rice.
- Snack: Rice cakes with lactose-free cheese.
Day 10
- Breakfast: Smoothie with spinach, unripe banana, lactose-free yogurt, and almond milk.
- Lunch: Turkey and lettuce wraps with cucumber and bell pepper slices.
- Dinner: Lemon herb salmon with roasted sweet potatoes and steamed green beans.
- Snack: Orange slices.
Day 11
- Breakfast: Gluten-free toast with peanut butter and sliced strawberries.
- Lunch: Low FODMAP vegetable soup with a gluten-free roll.
- Dinner: Grilled shrimp skewers with bell peppers, zucchini, and jasmine rice.
- Snack: Almonds (small handful).
Day 12
- Breakfast: Lactose-free Greek yogurt with blueberries and chia seeds.
- Lunch: Grilled chicken quinoa bowl with carrots, cucumber, and bell peppers.
- Dinner: Pan-seared cod with sautéed spinach and mashed potatoes.
- Snack: Banana chips (unripe banana).
Day 13
- Breakfast: Smoothie bowl with unripe banana, lactose-free yogurt, chia seeds, and strawberries.
- Lunch: Grilled turkey and spinach salad with olive oil and lemon juice dressing.
- Dinner: Herb-roasted chicken with roasted carrots and quinoa.
- Snack: Rice cakes with peanut butter.
Day 14
- Breakfast: Gluten-free pancakes topped with blueberries and a drizzle of maple syrup.
- Lunch: Low FODMAP veggie wrap with lettuce, cucumber, and roasted bell peppers.
- Dinner: Baked tofu with roasted sweet potatoes and steamed green beans.
- Snack: Kiwi fruit.
Tips for Success on a Low FODMAP Diet
- Plan Your Meals Ahead: Planning your meals can help you avoid high FODMAP foods and ensure you have low FODMAP options available.
- Stay Hydrated: Drinking plenty of water helps your digestive system function properly and can ease bloating and constipation.
- Listen to Your Body: The goal of the low FODMAP diet is to identify which foods trigger your symptoms. Keep a food diary to track what you eat and how you feel.
- Work with a Dietitian: A registered dietitian can help you customize the low FODMAP diet to meet your individual needs and ensure you’re getting all the nutrients you need.
Final Thoughts
The low FODMAP diet can be an effective way to manage digestive symptoms like bloating, gas, and abdominal discomfort for those with IBS or similar issues. This 2-week meal plan provides a variety of delicious and nutritious meals that are easy to prepare and follow. Remember that the low FODMAP diet is a temporary approach to help identify trigger foods, and working with a healthcare professional can help you personalize your plan for optimal results.
