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

    30-Day Low FODMAP Meal Plan for Beginners | If you’re looking for a simple guide to help you get started – and stay motivated – with the Low FODMAP diet, we’ve curated 30 days of breakfast, lunch, dinner, snack, and dessert recipes. With 120 easy Low FODMAP recipes to choose from, there are ideas to suit every palette and dietary need, including gluten free, vegetarian, and vegan recipes. We’ve even thrown in some crockpot & instant pot ideas for added convenience! #lowfodmap #lowfodmaprecipes

    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:

    • Less gas
    • Less bloating
    • Less diarrhea
    • Less constipation
    • Less stomach pain

    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!