Low FODMAP Sample Meals

Overwhelmed by the restriction of the diet? I’ve been there. I searched everywhere for examples of meals that I could eat on the low FODMAP diet. Even simple meals, like a salad were scary due to the limitations of store-bought salad dressings.

There’s really a variety of meals you can have with the diet… even pizza! Of course most of your meals will require a little extra prep and you can probably hide the take-out menus for now. I actually made this list for myself and hung it on the refrigerator to see what all my option were for each meal. It’s a good confidence booster to see what you can eat rather than what you can’t.

Low FODMAP Sample Meals

Low FODMAP Breakfast Suggestions:

Low FODMAP Lunch Suggestions:

Low FODMAP Dinner Suggestions:

Low FODMAP Snack Suggestions:

Personally, I eat a lot of salads, which allows me to tailor it to what I want that day. I also tend to snack a lot, which is why it was essential for me to know my go-to packaged foods when in a bind. I also tend to stick to smaller meals, since it’s not only what you eat, but how much. You can also get some insight to what my shopping list looks like with my favorite low FODMAP items.

Overwhelmed? You’re not alone. Here are some tips on getting started with the low FODMAP diet.

Do you have a meal or snack that you love? Let me know and I will add it to the list!

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69 thoughts on “Low FODMAP Sample Meals

  1. This is such a helpful page, thanks for sharing all this! Your guide to packaged goods is really good too. I’m like you, I love to cook but sometimes you just don’t have the time (or energy I have ME / CFS) so I fall back on packaged stuff sometimes too. Don’t suppose you’ve come across a similar list to yours but for the UK have you? I’m in the UK!

    • Thank you for the compliments! I have not come across a list for the UK yet, but I think it would be a great addition to this post. I will be on the lookout and hopefully have some updates soon.

  2. Hi Heather, I love your blog. I’ve been on a low FODMAP diet for about a year now. I remember being SO overwhelmed in the beginning (I ate baked potatoes and carrot for a week) but now I feel like I’ve found my groove and have way more awareness about my limits and wiggle room. I remember telling my fiance about 4 months ago when I was really trying to manage my resentment about not being able to eat some of my favorite foods. I said I’m lucky enough to live in a country and time when/where sooooo many different foods are available to me and I feel bad that I can’t eat all of them (poor me). Maybe I could just think of it like I live on an island where only certain foods are available and I have to figure out how to use them in the yummiest way possible. Like many people have lived without wheat or mango or (I cry a little at the thought) hummus, and been fine. (Obviously it’s more complicated then that because these foods are everywhere, but this was about reframing the situation to help me cope). The thing is, just like people of varying nationalities have their cuisine based on what is available in their part of the world, reading your blog, I feel like we’re from the same island and share a common food culture. It’s a really good feeling to find your peeps. So thank you. (Sorry I’m kind of longwinded)

    • What a great analogy! I do feel like I am living on an island at times and it’s comforting to know that I’m not alone. When I see foods that I know will make me feel ill, I picture my feelings after I eat it, and it usually helps any craving that I have. Stay strong and feel free to reach out at any time!

  3. I wanted to share my breakfast recipe. I realized one of the foods I’m missing most is my Spinach Feta wrap from Starbucks. This is not quite copycat recipe that hits all the right marks for me.

    1/2 serving cream of rice (I’m allergic to corn but if I weren’t I’d make polenta instead)
    1 medium Tomato
    1 Tbl sundried tomato
    a bit of olive oil (I use a Miso)
    1 handful spinach, chopped
    2 Tbl feta
    1/4 tsp pepper
    1 egg

    I make a big batch of cream of rice on Sunday and eat from it all week. I add about 1/2 cup to a bowl and reheat in the microwave.

    On the stovetop cook tomato and sundried tomato in bit of olive oil until it is soft. Add spinach and cook until wilted. Add feta and mix until it is melted. Season with pepper. Add the vegetable mix to the rice bowl. Top with egg (I add a raw egg, cover the bowl with a silicone lid, and microwave for 1:30 but you add a fried or scrambled egg.

    Thank you so much for this site. I have known for a long time that I needed to address my digestive issues but it was so overwhelming that I’d just give up before I began. Your site makes me feel like I’m not alone and makes this lifestyle seem much more doable.

  4. I make my own fried rice using brown rice, egg, chicken and some FODMAP friendly vegetables! Mix it all together with some Gluten Free Oyster Sauce and it’s a winner!

  5. I was wondering about potato muffins? I miss mushrooms and broccoli and cauliflower and I’m wondering about Almonds. Any info would be appreciated. THANK YOU so much for all the information and sharing. Margie

    • I am unfamiliar with potato muffins, so it would really depend on the ingredients. Almonds are fine in low quantities (1 serving of less). Anything higher may cause issues, so it’s smart to avoid almond milk and almond flour. Good luck!

      • So ironic this was asked about almonds. I was at my GI on Monday and mentioned having issues with almond milk some days. He of course said its probably not the issue but I’m pretty sure it is an issue! I love your blog so far!

  6. Hello i was wondering i have IBS and can’t eat dairy. What suggestions do you have for salad dressing, I was told i can’t have anything balsamic or vinegar. Please help i love my salads. Thank you.

    • Without vinegar or dairy, this one is tough. I would maybe opt for a homemade, low FODMAP mustard/oil dressing. I don’t have any recipes on hand for vinegar/dairy free, but I will keep my eyes out. Good luck!

    • What about replacing lemon juice for the vinegar? You can try: 2 T fresh lemon juice, 1/2 t dijon mustard, 4 T olive oil, plus salt and pepper. You can add herbs to that too.

  7. I’m very happy to have found your blog, after years of my Doctor telling me I “only” have IBS (while I was wishing he was the one who was “only” suffering from IBS)!
    On the lists, I’m not seeing any oils listed, but you refer to olive oil and garlic olive oil, which I too buy at TJ’s. What about peanut oil?
    Also what about corn meal? My stone ground corn meal has no flour or any additives.
    Thanks so much for all your lists. They are printed and on my fridge now!

    • All oils should be safe since FODMAPs are water-soluble, and not oil-soluble. I love TJ’s garlic olive oil! It’s a great way to get the taste of garlic without the fructans. As for corn meal, you should be OK, however, I have never tried it so I have no experience there.

  8. Thanks for the useful ideas! I would just like to point out that people who do not have Coeliac disease do not need to avoid gluten/cross-contamination as such, only grains that contain FODMAPs, so it is unecessary to buy uncontaminated oats because regular oats are low FODMAPs.
    Incidentally, does anyone have feedback on eating spelt instead of wheat? As for butter, as you all know, FODMAPs are water soluble, not fat soluble, so no need to buy lactose-free butter. (This info is from Monash website. )

  9. Im a little confused because I understood from the Monash University website that although on the FODMAP diet I should be using lactose free milk, I can use ’normal’ butter and cheese? I also thought that it was wheat that was to be avoided rather than gluten? Although gluten free packaged foods are a good way to ensure wheat free. I’m new to this so just reading EVERYTHING I can find 🙂

  10. Thank you so much for creating this blog and sharing your story, recipes, and the food lists. I am also suffering from IBS for many years now and find it really hard to maintain it. This is why I started cooking and getting into clean eating as want to find a way to live with this. I read about FODMAP but never tried doing it. I printed both lists now and will try it to see how it works for me.
    Hope I see some progress in the months to come. Wish me luck!:)

  11. Has anyone tried using Acidophilus? My doc said I had gluten intolerance, but I think it’s a little different than that. 2 days of acidophilus, and my stomach is flat. I am continuing for one month to re-set my gut. Also a little confused. The FODMAP says I can have sugar of many types, but I think overgrowth of yeast due to too much sugar in my diet , may have been part of my problem. Finding foods that are safe has become very hard. I am eating to live now, rather that living to eat. Also, 2nd ? I notice that a lot of my friends have been super successful on Whole30. Anyone else have comments? Thanks

  12. I’m also wondering about almond milk, I’ve noticed some sites list it as ok and others have rice milk instead. Is almond milk safe?

    • As far as almonds go, they are safe only in small amounts (1/2 serving or approximately 10 almonds). When you increase the amount, they become high in fructans. Because of this, I stay away from almond products, such as almond milk and almond flour, because you never know the amount of almonds included. Rice milk is a much safer bet.

  13. Hi Heather: The last Monash app update says ripe bananas are ok!
    Great website and thanks for the wonderful, easy to make, recipies

  14. today is my first day recognizing that I can’t just wing it anymore and get nowhere. I went on line last night at 4:00ish am, because I couldn’t sleep, due to worrying about looking 5 months pregnant and realizing its physically impossible for a 70 year old. What I found was astounding. It not only gave me peace of mind, but led me to this site. I am overwhelmed at tackling this solution for new
    way of eating, foods, and grocery lists, with varied stores to get items mentioned in the blogs. I wish all of you continued success and time to share it for us newbies. thanks, Marcy from Naples,Fl.

  15. Thank you so much for the info. And recipes on your blog. Just left the doctors today and he it me on this low -fod map diet and I was so upset and said omg what am I gonna eat! So I found your blog and printed the whole thing out to get me started. Thank you again it will be my life line 😀

  16. Hi, i have been recently suffering from stomach issues and the doctor prescribed the Low Fodmap diet. It is overwhelming and i really do not know where to start. Your page is so helpful and full of ideas and suggestions. I don’t cook much but i find myself having a hard time every time i go out or at friends’ houses. Do you buy these brands in stores or online?
    Thank you for your time.

  17. So Glad I came across this blog, feeling overwhelmed on where to begin. Thanks for all the information, I also need to lose at least 50 lbs and trying to figure out the best way to incorporate all this information with a healthy low fodmap diet, Thanks for posting all this information, I feel now that I am not alone.
    Tammy from Michigan

  18. How about mayonnaise, mustard, and pickles? Good or bad? Can’t wait to start feeling better again. Sorry to see my beloved apples and watermelon on my ‘don’t eat’ list. But eating them was giving me horrible digestive problems. Is tonic water okay? Can’t handle club soda.

    • Check the labels on your condiments, many times they include HFCS or “spices.” But all natural mayo, mustard and pickles should be OK. Tonic water should be fine.

  19. Thank you for the wonderful info. 4 years of such discomfort, SIBO, antibiotics and tests….at least 25 possibly more! It was suggested at my last visit with the specialist that I try the low fodmap diet “strictly” for 6 weeks to see if it helps. My sister actually found your site and for that I am thankful. It is great! and so very helpful!

  20. I see where you have recommended UDI’s gluten free bread products. My question is how do you determine that the UDI’s products do not contain any high FODMAP ingredients? The ingredient lists for their products are very large and there are several items listed that I am not familiar with.

    • I recommended Udi’s White Sandwich Bread, which doesn’t contain any high FODMAP ingredients. Some of their other bread products contain molasses and other high FODMAP ingredients.

  21. Gosh I’m overwhelmed by all,this info no Dnt have a clue where to start as I am deeply stressed and anxious at the present time due to personal reasons .. I have suffered from being a young girl with digestion problems and have jst undergone tummy surgery to correct my abdominal muscles thinking this would rectify me looking 6 month pregnant constantly .. Yes it helped but due to my persisting bloating I still gat a large tummy yet I am small framed and Weigh only 8 stone ,,, the fodmap was suggested to me 2 years ago but I jst can’t seen to get started and get my head around what I shud n shdnr eat as I was told you got to work out wether you need low . Medium or high fibre in your diet .. I get confused with soluble and insoluble fibres and also the lactose n fructose and sucerose sugars my head is batted please please advise some help on how to get stared in a simple way meals wise thank you

    • Hi I can recommend the Low FODMAP Navigator by Martin Storr MD – it’s a handy little booklet with an alphabetical list of food with high or low FODMAP indicated. It also lists foods in groups etc. I am in UK but ordered it from Amazon. I still struggle to stick to diet sometimes as it is frustrating to be restricted and ‘fussy’ in eyes of people without digestive issues but it has lots of benefits so I try to stick with it. I also believe that periods of stress can cause IBS flare up for me whatever I eat! Sue K 😀

  22. I am new to this my doctor requested I start this diet yesterday. I am beyond overwhelmed at the conflicting info on what can and cannot be eaten…

  23. Pat in Vicksburg, Ms. I was just told to go on the Low Fodmap diet for 6 wks I was lost, I was loosing weight but didn’t, know why. It will take me a long while to get this thing straighten out. I can use all the help l can get. Thanks to all.

  24. Love your blog and I have been on Fodmap for a few months now. I also love Trader Joes and try to go there at least once a month. One of my favorites are their Gluten Free Pancakes and Waffles. I usually eat one of them every morning with TJ’S Maple Syrup.
    Your tips are excellent. Please keep up the good work,

  25. Hello, Thank you for posting such amazing information.
    The only thing i confuse its what is better cannot tomato or or fresh tomato ??

  26. I see in your recipes you recommend Muir Glen Organic Tomato Puree yet I’ve read to find tomato sauce but to make sure it does not contain tomato puree. I have found so many conflicting ideas with this diet. Any thoughts?

    • Hi i”m Vanda
      I’ve just found this site and just had little read, my daughter Jenna has had years of bad belly, toilet problems, bloating and sickness. After i lost 2 and 1/2 stone i then put my daughter on a healthy eating program that i had followed and she gained weight i knew this was not right. After speaking to a doctor at the hospital i was told lots of times i was to try harder. I knew it wasn’t normal as from the age she could eat she loved fruit and veg there was actually nothing she did not like. A doctor told me to read about the fodmop diet and i went to see a dietitian. After a few talks and visits i was told yes she should be able to tolerate lactose but we now realize she cant. I was also told she could tolerate gluten it would more than likely be wheat, but again we have since realized that she cant. She is also on a low fructose diet and struggling a little, we have only been following gluten free for a few months but the gluten is still creeping in.
      just wondering if anyone has got any other ideas of what can be done.

      Thanks

      • Hi. I am lactose intolerant and I found a pill over the counter that I have been taking for a couple of years called DIGESTIVE ADVANTAGE LACTOSE DEFENSE FORMULA. Now I can eat ice cream,milk, etc and not have any problems. I take it before breakfast and you’re good to go all day. and also there is lactaid free milk and butter and other stuff now. And also the low fobmap has really helped me. I have been on it for 1 1/2 weeks and my energy level has increased and haven’t had an episode. Thank you.

  27. Thankyou so very much. The starters list is something my big-ego never wanted to admit that it needed, but after struggling for many months now I’ve pushed the ego aside! Thanks again!

  28. Thank you so much! I really appreciate your efforts & inputs. I have further restrictions due to allergies Pork & Gluten, no Nightshades – Tomatoes, Potatoes, Eggplant, Onion, Garlic, etc., and must maintain very low fat due to cranky pancreas, no caffeine, and no alcohol. I’ve vacillated between FODMAP and other food plans such as modified Paelo, etc. Dairy also cause me a lot of discomfort, so I haven’t tried low lactose.

    What I noticed the most is that majority of the items on your list actually don’t hurt me such as a small amount of feta or brie occasionally. I’ve been considering trying GF oats in small quantity again. People often forget that vegetables have protein… not just eggs or meats.

    Having been on a feeding tube a year ago, even a reduced amount of foods is a blessing! Your advice is spot on. If you know something doesn’t work, then don’t eat it!

    Thank you again!

  29. I’m new to this FODMAP thing and this blogging thing (sorry if this questions is in the wrong string of previous questions) I have broken down crying 4 times in the past few days. I’m so confused and overwhelmed. I just need to know if I can eat specific items and I might not be so stressed at finding things to eat. I tested positive for Bacterial Overgrowth and an antibiotic didn’t work, so doc put me on this diet. I’m having trouble figuring out what to drink. Can I have orange juice? Snapple Ice Tea with lemon?? Coffee Creamer? Coffee for that matter. Some list say yes, some say no. I think that is some of my confusion, is what ‘sugar’ is ok. The ingredients in my tea are “Filtered water, sugar, citric acid, tea, natural flavors”. Can I drink that? Total sugars are 36g/16oz, but does that not matter because it’s ‘sugar’ not another kind of sugar?? Also, bread? Does bread have to be gluten free, dairy free and sugar free to be ok on FODMAP??? Sorry if this is confusing, I’m crying writing this and hungry!!

    • I have a lot of restrictions based on my health issues, so my food list is even shorter than most.

      I drink mostly water room temperature or warm. I’ve found citric acid in any form causes me distress. I can’t say I drink anything for pleasure but to stay hydrated. I can drink some herbal teas. I can have lemon or ginger water. Fruit slices in water do not work for me but do for others.

      It’ll be ok through trial and error you’ll find what works best for you. 🤗

  30. My favourite go-to is mashed potato with whatever other vegetables I have. Yesterday was sweet potatoes (here in NZ they are called kumara) with silverbeet and broccoli. Including the stalks. I added a little parmesan for flavour.

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