Low FODMAP meal plan – 7 day menu

Original price was: £19.00.Current price is: £10.00.

Could your ticket to reducing IBS symptoms start with a low FODMAP meal plan?

If you haven’t yet heard of the low FODMAP diet, it’s a tried and tested intervention to reduce fermentable carbohydrates in your diet, for a short period of time, to reduce digestive symptoms like bloating, gas, diarrhoea or pain. (You can read more about the low FODMAP diet in my Beginners guide to the low FODMAP diet.)

The main thing I’ve learnt from years of working with people who have IBS, is that it’s very confusing to start the low FODMAP diet! It’s not at all intuitive. But, did you know it can help around 75% of people with IBS?

It could be worth a try for you to see if it helps to reduce foods that commonly cause bloating, fermentation and other digestive symptoms.

I’ve put together some easy recipes low FODMAP recipes that will help you ease your IBS flare up by removing fermentable carbohydrates from your diet.

In this download you will get:

  • Seven day menu – a low FODMAP meal plan including recipes and clear instructions for cooking
  • Shopping list (itemised and sectioned by supermarket area)
  • Information about the low FODMAP diet including who should follow it, how long, and how to do it healthily

You can be confident these low FODMAP meals are healthy, and provide you with a range of essential nutrients.

The low FODMAP meal plan is not meant to be followed long term, but could help you in the short term to reduce IBS symptoms.


Example meals include:

  • Peanut butter cup overnight oats
  • Mediterranean Fettuccine with kale
  • Cajun Chicken, Sweet Potatoes & Kale
  • Crispy Pork with Rocket & Cucumber

This meal plan is not available to buy if you’re in the United States or Canada.

Low FODMAP meal plan for IBS flare up

If you experience unpredictable gut symptoms then during a flare up you could try following a low FODMAP meal plan for a while. There are two ways to use this meal plan:

  1. FODMAP diet intervention - The proper way to use the meal plan is for a targeted intervention of 2-6 weeks, before carefully bringing back in each FODMAP group one by one. In this way you can check if certain types of carbohydrate are your triggers.
  2. As relief for IBS flare ups - For some people reverting to a low FODMAP diet for a few days may be helpful to ease your bloating, pains or bowel sensitivity. You might just want to use this diet as a remedy for an IBS attack, because eating lower fermentable foods can give your digestion a break for a few days.

Now, if you've followed me for a while you'll know I don't recommend following a low FODMAP meal plan long term. This is because the low FODMAP diet removes fermentable carbs, which starves out your beneficial gut microbes.

Reducing your good gut bacteria is not good longer term, we need a good diversity in dietary fibre each day.

The low FODMAP diet is a targeted dietary intervention for IBS, and should be followed under the support of a qualified nutrition professional. The risk of eating off of a low FODMAP meal plan could be nutrient deficiencies, limited fibre intake, or disrupting your relationship with food.

I can help you follow the diet properly, as part of my Gut Reset programme. In my 1:1 nutrition consultations.

If you're looking for a diet that can help to ease IBS flares in the short term a low FODMAP meal plan could be worth a try.