Skip to Content

Low FODMAP Diet Plan | Easy, NOT Boring, FODMAP-Friendly Recipes!

Do you need a meal plan with low fodmap recipes? Here’s a free low fodmap diet plan for one whole week! I’ve recently read a lot about the low fodmap diet and what great benefits it has for people who suffer from digestive illnesses, such as IBS, so I decided to create a low fodmap meal plan for people with these specific dietary needs.

In case you are not familiar with what a FODMAP diet really is, check out the brief description below.

What are FODMAPs?

FODMAP is an acronym and comes from:

F = Fermentable = This refers to fermentable carbohydrates that are fermented in the gut instead of broken down by digestive enzymes. These may cause bloating and poor digestion.

O = Oligosaccharides = These are short-chain carbohydrates. They include fructans and galactans.

D = Disaccharides = These are a pair of sugar molecules. The milk sugar lactose causes the most problems.

M = Monosaccharides = This is a single sugar molecule. Free fructose is problematic.

A = and

P = Polyols = These include alcohols (xylitol, sorbitol, maltitol)

Leaving the science talk aside, you can check out this list with low fodmap foods, just so you can get an idea.

A few facts about the low fodmap diet

  • The low fodmap diet plan is recommended as a treatment for IBS, although it is not limited to it.
  • The low fodmap diet stimulates the growth of beneficial bacteria in the gut.
  • The low fodmap diet is not a lifetime diet and professional guidance is recommended.

You’ll see that this low fodmap diet is very restrictive. There are so many good fruits and veggies that have to be omitted. That is why this diet is only recommended to people who suffer from IBS or other intestinal disorders, and to whom their doctor recommended this diet.

This low FODMAP diet plan was created using the Gourmandelle Custom Meal Planner. If you need more meal planning ideas for the entire month or for another type of diet (vegan, low FODMAP, macrobiotic etc.), plus grocery lists and nutritional info, then feel free to give it a try!

What are the best features of this free low fodmap diet plan?

  1. All these low fodmap recipes are super-easy to make and gluten-free too!
  2. Breakfast takes less than 10 minutes to make.
  3. Lunches are made of quick low fodmap recipes. You can make the lunch ahead. Also, you can put the salads in small jars or plastic casseroles.
  4. Dinners take less than half an hour to prepare.
  5. Full meals! Not just ingredients.
  6. You get 7 breakfast, 7 lunch, and 7 dinner meal ideas, which equals 21 recipes!
  7. Each low fodmap recipe serves 1 person.

Do you need a personalized low FODMAP meal plan?

Check out the personalized meal & workout plans I’ve created! More details about the custom meal plans – here.

Dave Foreman

Saturday 19th of October 2019

I have a thyroid condition and want to lose weight. Is this diet safe?


Friday 3rd of April 2020

Hi, Dave. You should consult with your physician about this.


Wednesday 19th of October 2016

I have to eat fodmap, as well as no grains or soy,lactose or dairy. As you can imagine this is tough to get my macros in my meals! I have kind of figured it out but it is getting extremely boring. Any tips?


Saturday 22nd of October 2016

Hi, Erin! Yes, a low fodmap can be very restrictive, but there are options! I'm sure you can find some recipes suitable for your needs in this free meal plan. Also, if you want a custom meal plan, check out this: I noticed that many people need a low fodmap diet, so even though I don't currently have that many low fodmap recipes on the blog, I will focus more on them in the future.


Thursday 29th of September 2016

hi Ruxandra, how are you ? hpoe you fine Thank you for recipes but i need your help cause i have 3 large fibroids and my doctor says i have todo hysterectomy. Also i have psoriasis since i was 7 years old and i really dont know how to get rid of these diseases without any operation or a chemical thing drugs Please help me to find a good plan to have a batter live without pain.

Best Regards


Monday 17th of October 2016

Hi, Maye! This low fodmap meal plan maybe what you need. Give it a try! Alternatively, check out my custom meal planning service here: Hope this helps!


Saturday 2nd of January 2016

Interested in whole food , veg , and low fodmap eating, thanks for sharing


Monday 28th of December 2015

Can't wait to try this out