30-Day Low FODMAP Diet Plan For IBS

What is a Low FODMAP Diet?

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A Low FODMAP diet is a dietary approach designed to reduce symptoms of irritable bowel syndrome (IBS) and other digestive disorders.

The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are found in a variety of foods such as wheat, onions, garlic, dairy products, certain fruits, and sweeteners.

FODMAPs are specific types of carbohydrates that are poorly absorbed in the small intestine, leading to bloating, gas, stomach pain, and other digestive discomforts in some individuals.

These compounds can be poorly absorbed in the small intestine and can cause digestive symptoms such as bloating, gas, abdominal pain, and diarrhea in individuals with sensitive guts.

A low FODMAP diet has gained popularity in recent years for its ability to improve gut health and alleviate symptoms of digestive disorders.

By following a low FODMAP meal plan, you can reduce the intake of these troublesome compounds and provide relief for your digestive system.

30-Day Low FODMAP Meal Plan (Low FODMAP Diet Menu)

Now that we have a better understanding of the benefits of a low FODMAP diet, let’s dive into creating a 30-day low FODMAP meal plan that is both delicious and gut-friendly.

These low FODMAP meals include a variety of balanced low FODMAP breakfast, lunch, and dinner recipes ensuring a healthy and varied diet while managing IBS symptoms.

Day 1

• Breakfast: Gluten-free white toast + peanut butter (2 pieces)
• Lunch: Fresh Spring (Rice-Paper) Rolls with a maximum of 3 veggies, and optional protein (Omit avocado and scallions)
• Dinner: 4 ounces grilled salmon, 1 cup quinoa, cooked, ½ cup roasted broccoli with 1 tablespoon olive oil

Day 2

• Breakfast: Scrambled eggs with spinach and tomatoes (limit to ½ cup) cooked in olive oil, served with a side of strawberries (limit to 10 berries)
• Lunch: Grilled chicken breast salad with mixed greens, cucumber slices (limit to 10 slices), and a low FODMAP dressing
• Dinner: Baked salmon fillet seasoned with herbs, served with quinoa (limit to ½ cup cooked) and steamed carrots (limit to ½ cup)

Day 3

• Breakfast: 1 cup lactose-free yogurt, ¼ cup gluten-free granola, ½ cup blueberries
• Lunch: 3 ounces tuna mixed with ¼ avocado on two slices gluten-free bread and slice of tomato

1. High-FODMAP Fruits:

• Apples
• Pears
• Watermelon
• Mango
• Cherries
• Apricots

2. High-FODMAP Vegetables:

• Garlic
• Onions
• Cauliflower
• Mushrooms
• Sugar snap peas
• Asparagus

3. High-FODMAP Legumes:

• Chickpeas
• Lentils
• Kidney beans
• Baked beans
• Black beans
• Split peas

4. High-FODMAP Dairy Products:

• Milk
• Soft cheese
• Yogurt
• Ice cream
• Custard
• Buttermilk

5. High-FODMAP Grains:

• Wheat-based products
• Rye
• Barley
• Some types of bread and pasta

6. High-FODMAP Sweeteners:

• High fructose corn syrup
• Honey
• Agave nectar
• Xylitol
• Sorbitol
• Mannitol

Low FODMAP Recipes (Breakfast, Lunch, and Dinner)

Here are some low FODMAP recipes for breakfast, lunch, and dinner that can get you kickstarted on planning your low FODMAP meal plan.

Low FODMAP Breakfast Recipes



1. Low-FODMAP Blueberry Banana Smoothie Bowl

Ingredients:

• ½ cup lactose-free yogurt
• ½ banana (ripe, but not overripe)
• ½ cup blueberries
• 1 tablespoon chia seeds
• 1 tablespoon shredded coconut
• 1 tablespoon sliced almonds

Instructions:

1. In a blender, combine the lactose-free yogurt, banana, and blueberries. Blend until smooth.
2. Pour the smoothie into a bowl.
3. Top with chia seeds, shredded coconut, sliced almonds, and additional blueberries if desired.
4. Enjoy immediately with a spoon.



2. Low-FODMAP Veggie Omelette

Ingredients:

• 2 eggs
• ¼ cup diced bell peppers
• ¼ cup diced zucchini
• ¼ cup diced spinach
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

1. In a bowl, whisk the eggs and season with salt and pepper.
2. Heat olive oil in a non-stick pan over medium heat.
3. Add diced bell peppers, zucchini, and spinach to the pan and sauté until softened.
4. Pour the whisked eggs over the sautéed veggies, tilting the pan to spread evenly.
5. Cook until the edges start to set, then gently fold the omelette in half.
6. Cook for another minute until the eggs are fully cooked.
7. Slide the omelet onto a plate and serve hot.



3. Low-FODMAP Banana Almond Butter Toast

Ingredients:

• 2 slices of gluten-free bread
• 2 tablespoons almond butter
• ½ banana, sliced
• Cinnamon (optional)

Instructions:

1. Toast the gluten-free bread slices until golden brown.
2. Spread almond butter evenly on each slice.
3. Arrange sliced bananas on top of the almond butter.
4. Sprinkle with a dash of cinnamon if desired.
5. Serve immediately for a delicious and satisfying breakfast.



4. Low-FODMAP Greek Yogurt Parfait

Ingredients:

• 1 cup lactose-free Greek yogurt
• ¼ cup low FODMAP granola
• ¼ cup mixed berries (e.g., strawberries, blueberries, raspberries)
• 1 tablespoon maple syrup (optional)

Instructions:

1. In a glass or bowl, layer lactose-free Greek yogurt, low-FODMAP granola, and mixed berries.
2. Repeat the layers until all ingredients are used, ending with a sprinkle of granola and berries on top.
3. Drizzle with maple syrup if desired for added sweetness.
4. Enjoy this nutritious and filling parfait for breakfast or as a snack.

Low FODMAP Lunch Recipes



1. Low-FODMAP Quinoa Salad with Grilled Chicken

Ingredients:

• 1 cup cooked quinoa (cooled)
• 4 ounces grilled chicken breast, sliced
• ½ cup cherry tomatoes, halved
• ¼ cup sliced cucumber
• ¼ cup crumbled feta cheese (optional)
• 2 tablespoons chopped fresh parsley
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked quinoa, grilled chicken breast, cherry tomatoes, sliced cucumber, crumbled feta cheese (if using), and chopped parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the quinoa salad and toss to combine.
4. Serve immediately or refrigerate until ready to eat.



2. Low-FODMAP Turkey and Cranberry Salad Wrap

Ingredients:

• 4 ounces sliced cooked turkey
• ¼ cup shredded carrots
• ¼ cup chopped cucumber
• 2 tablespoons dried cranberries
• 1 tablespoon mayonnaise (check for low FODMAP ingredients)
• 2 large lettuce leaves
• 1 gluten-free wrap

Instructions:

1. In a bowl, mix together sliced cooked turkey, shredded carrots, chopped cucumber, dried cranberries, and mayonnaise.
2. Lay out the lettuce leaves on a gluten-free wrap.
3. Spoon the turkey salad mixture onto the lettuce leaves.
4. Roll up the wrap tightly and slice in half.
5. Serve immediately or pack for a delicious and portable lunch.



3. Low-FODMAP Caprese Salad

Ingredients:

• 1 cup cherry tomatoes, halved
• ½ cup fresh mozzarella cheese, cubed
• Fresh basil leaves
• 1 tablespoon extra virgin olive oil
• 1 tablespoon balsamic vinegar (optional)
• Salt and pepper to taste

Instructions:

1. In a bowl, combine cherry tomatoes and fresh mozzarella cheese.
2. Tear fresh basil leaves and add them to the bowl.
3. Drizzle extra virgin olive oil over the salad and toss gently to coat.
4. Add balsamic vinegar if desired for extra flavor.
5. Season with salt and pepper to taste.
6. Serve this refreshing Caprese salad as a light and flavorful lunch option.



4. Low-FODMAP Chicken and Vegetable Stir-Fry

Ingredients:

• 8 ounces boneless, skinless chicken breast, sliced
• 1 cup mixed bell peppers, sliced
• 1 cup zucchini, sliced
• ½ cup carrots, julienned
• 2 tablespoons gluten-free soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon chopped green onions (green parts only)
• Cooked rice or quinoa for serving

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add sliced chicken breast to the skillet and stir-fry until cooked through.
3. Add mixed bell peppers, zucchini, and carrots to the skillet and continue to stir-fry until vegetables are tender-crisp.
4. Pour gluten-free soy sauce over the chicken and vegetables, and toss to coat evenly.
5. Stir in chopped green onions (green parts only) for added flavor.
6. Serve the chicken and vegetable stir-fry over cooked rice or quinoa for a satisfying and nutritious lunch.

Low FODMAP Dinner Recipes



1. Low-FODMAP Grilled Salmon with Lemon-Dill Sauce

Ingredients:

• 4 salmon fillets (4-6 ounces each)
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard (check for low-FODMAP ingredients)
• ¼ cup lactose-free sour cream
• Lemon wedges for garnish

Instructions:

1. Preheat the grill to medium-high heat.
2. Season the salmon fillets with salt, pepper, and olive oil.
3. In a small bowl, mix together the chopped dill, lemon juice, Dijon mustard, and lactose-free sour cream to make the sauce.
4. Grill the salmon fillets for about 4-5 minutes per side, or until cooked through and flaky.
5. Serve the grilled salmon with the lemon-dill sauce drizzled on top and garnish with lemon wedges.



2. Low-FODMAP Grilled Lemon Herb Chicken

Ingredients:

• 4 boneless, skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon chopped fresh herbs (such as thyme, rosemary, or parsley)
• Salt and pepper to taste

Instructions:

1. In a bowl, mix together olive oil, fresh lemon juice, chopped herbs, salt, and pepper.
2. Place chicken breasts in a resealable plastic bag and pour the marinade over them.
3. Seal the bag and refrigerate for at least 30 minutes to marinate.
4. Preheat the grill to medium-high heat.
5. Grill the marinated chicken breasts for about 6-7 minutes per side, or until cooked through and juices run clear.
6. Serve the grilled lemon herb chicken hot with your choice of low FODMAP sides, such as roasted potatoes and steamed green beans.



3. Low FODMAP Shrimp and Vegetable Stir-Fry

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 2 cups mixed bell peppers, sliced
• 1 cup broccoli florets
• ½ cup sliced carrots
• 2 tablespoons gluten-free soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon minced ginger
• Cooked rice or quinoa for serving

Instructions:

1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add minced ginger to the skillet and sauté until fragrant.
3. Add shrimp to the skillet and stir-fry until pink and cooked through. Remove shrimp from the skillet and set aside.
4. Add sliced bell peppers, broccoli florets, and sliced carrots to the skillet and stir-fry until vegetables are tender-crisp.
5. Return cooked shrimp to the skillet and pour gluten-free soy sauce over the shrimp and vegetables. Toss to coat evenly.
6. Serve the shrimp and vegetable stir-fry over cooked rice or quinoa for a flavorful and satisfying dinner.



4. Low FODMAP Zucchini Noodles with Pesto

Ingredients:

• 2 medium zucchinis, spiralized into noodles
• ½ cup low-FODMAP pesto sauce (check for garlic and onion content)
• ¼ cup cherry tomatoes, halved
• ¼ cup pine nuts, toasted
• Fresh basil leaves for garnish
• Grated Parmesan cheese (optional)

Instructions:

1. Spiralize zucchinis into noodles using a spiralizer.
2. Heat a large skillet over medium heat and add zucchini noodles.
3. Cook the zucchini noodles for 3-4 minutes until just tender, stirring occasionally.
4. Add low FODMAP pesto sauce to the skillet and toss to coat the zucchini noodles evenly.
5. Remove the skillet from heat and add halved cherry tomatoes and toasted pine nuts.
6. Garnish with fresh basil leaves and grated Parmesan cheese if desired.
7. Serve the zucchini noodles with pesto as a light and flavorful low FODMAP dinner option.

Resources

1. Monash University FODMAP Diet App

• This app provides a comprehensive database of low FODMAP meals and can help us make informed choices while grocery shopping or dining out.

2. The FODMAP Friendly Kitchen Cookbook

• This cookbook offers a wide range of delicious low FODMAP recipes to inspire our meal planning.

3. International Foundation for Gastrointestinal Disorders

• This website provides valuable information and resources on various digestive disorders, including the low FODMAP meal plan.

Conclusion

Following a 30-day low FODMAP meal plan can be a delicious and effective solution for improving your gut health.

By understanding FODMAPs, creating a well-balanced low FODMAP meal plan, and incorporating flavorful low FODMAP recipes and low FODMAP foods, you can alleviate symptoms of digestive disorders and promote overall well-being.

If you’re ready to improve your gut health and embark on a 30-day low FODMAP diet, start by shopping low FODMAP foods and creating a low FODMAP meal plan that suits your preferences and dietary needs.

Don’t forget to track your progress and consult with a registered dietitian for personalized guidance along the way.

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