Adopting a meal plan rich in low FODMAP foods can be a smart strategy to alleviate the symptoms of irritable bowel syndrome (IBS) from the comfort of your home. Every year, millions in the United States cope with IBS, a condition marked by recurring constipation, diarrhea, abdominal pain, and bloating. Although there isn’t a cure yet, managing your diet—especially by reducing specific carbohydrates through a low FODMAP diet—can help keep symptoms under control.

In this guide, we explore what FODMAPs are and provide ideas on creating a low FODMAP meal plan, including flexible suggestions for breakfast, lunch, dinner, snacks, and even dining out.

How to Create Your Low FODMAP Meal Plan

Before you jump in, it’s important to understand what FODMAPs are. The term “FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of sugars that our digestive systems struggle to break down. When these sugars reach the gut, they ferment and trigger gas, pain, and discomfort. A low FODMAP diet focuses on limiting these problematic sugars while favoring foods that are less likely to cause digestive distress.

High FODMAP foods tend to contain a significant amount of these indigestible sugars. When planning a low FODMAP diet, consider reducing or avoiding ingredients that are known culprits.

Common High FODMAP Foods

• Fruits: apples, blueberries, cherries, grapes, peaches, pears, raspberries, and watermelons
• Vegetables: asparagus, broccoli, cabbage, cauliflower, garlic, mushrooms, and onions
• Legumes: beans, black-eyed peas, chickpeas, lentils, red kidney beans, and soybeans
• Grains: wheat-based bread, cereals, crackers, pasta, tortillas, barley, and rye
• Dairy: most yogurts, soft cheeses, sour cream, ice cream, and whey-containing products
• Sweeteners and Beverages: certain artificial and natural sweeteners, fruit juices, kombucha, and some plant milks

Common Low FODMAP Options

• Proteins: meat, fish, and other protein sources that do not include high FODMAP additives
• Dairy Alternatives: eggs, lactose-free dairy, hard cheeses, and aged cheeses
• Nuts & Seeds: select varieties like pine nuts, macadamia nuts, and peanuts
• Fruits: cantaloupe, grapefruit, honeydew, kiwi, citrus fruits, and strawberries
• Vegetables: bell peppers, bok choy, carrots, celery, cucumbers, green beans, kale, lettuce, parsnips, potatoes, spinach, squash, sweet potatoes, tomatoes, yams, and zucchini
• Grains: corn, oats, quinoa, and rice
• Others: healthy fats, oils, herbs, spices, maple syrup, and stevia

With a clear idea of what to include and what to avoid, creating a meal plan becomes more manageable. Start by checking your pantry and favorite recipe sources, compile a shopping list based on low FODMAP ingredients, and then prepare your meals ahead of time.

Recipe Ideas for Low FODMAP Meal Planning

Whether you’re planning for breakfast, lunch, dinner, or snacks, there are plenty of tasty ways to stick to a low FODMAP meal plan.

Breakfast Ideas

Transform your morning ritual with simple tweaks:

• Pancakes or waffles made with oat flour, lactose-free milk, and a drizzle of maple syrup
• An egg white omelet packed with spinach, bell peppers, and cheddar cheese
• Scrambled eggs folded with aged soft cheese, paired with potatoes and a side of bacon
• Lactose-free or oat milk yogurt topped with fresh fruits and a serving of homemade granola

Lunch and Dinner Inspirations

Mix and match proteins, vegetables, and grains to create balanced meals:

• Lettuce wraps filled with ground beef, carrots, and zucchini, accompanied by a side of white rice
• A hearty salad combining kale and spinach with baked salmon, roasted veggies, and a homemade dressing
• Carnitas tacos served on corn tortillas with fresh lettuce, tomatoes, cheese, and a plant-based sour cream
• Chicken quesadillas prepared with gluten-free wraps, garnished with a zesty homemade salsa
• Grilled chicken alongside creamy mashed sweet potatoes and roasted summer squash
• A quinoa bowl featuring marinated firm tofu with sautéed bok choy, carrots, and zucchini

Snacks and Desserts

There’s no need to miss out on your favorite treats:

• A small bowl of cottage cheese mixed with fruit
• Sourdough toast spread with peanut butter
• Slices of deli meat paired with cheese and gluten-free crackers
• Homemade muffins enriched with fruits and nuts
• Flourless or oat flour cookies, cakes, or bars for a sweet finish
• Creamy coconut milk ice cream or a refreshing fruit sorbet bar

Sticking to Your Low FODMAP Diet When Dining Out

Eating out can be a challenge since many restaurant offerings lean towards high FODMAP ingredients. However, you can still find safe choices by checking menus before you go and asking questions once you arrive. Inform your server about your dietary restrictions—this might even lead to modifications like acquiring dressings on the side or swapping ingredients to better suit your needs.

Consider choosing establishments that specialize in gluten- and dairy-free options or have allergen-friendly menus to make your dining experience both enjoyable and safe.

Final Thoughts

FODMAPs can be found in many different food groups in varying amounts. Crafting a low FODMAP meal plan means centering your daily menu around foods that are gentle on your digestive system while steering clear of those that trigger unwanted symptoms. If you’re exploring the low FODMAP diet to manage IBS, it’s wise to consult with a healthcare professional, such as a doctor, gastroenterologist, or registered dietitian, to tailor an approach that works best for you.