This low FODMAP diet really helps me to manage my ibs. It’s an example of my food and drink intake over 3 days. Sometimes I miss out the mid-morning, afternoon and evening snacks depending on if I’m actually hungry or not. If I’m having a gym day I’ll add in some extra, eg a protein shake.
Day 1
Breakfast:
- Scrambled eggs with spinach and chives
- A slice of gluten-free toast with lactose-free butter
- Fresh strawberries (limit to about 8 berries)
- Drink: Green tea
Mid-Morning Snack:
- A small banana
- Drink: Peppermint tea (helps with digestion)
Lunch:
- Grilled chicken salad: mixed greens, cucumber, red bell pepper, and a lemon-olive oil dressing
- A side of quinoa (cooked in low FODMAP broth)
- Drink: Water with a slice of lemon
Afternoon Snack:
- Rice cakes with peanut butter (ensure no high-FODMAP ingredients like high fructose corn syrup)
- Drink: Ginger tea
Dinner:
- Baked salmon with a lemon-herb crust
- Roasted carrots and parsnips
- Steamed zucchini
- Drink: Water or a glass of lactose-free milk
Evening Snack:
- A handful of almonds (limit to 10 almonds)
- Drink: Chamomile tea
Day 2
Breakfast:
- Lactose-free yogurt with a sprinkle of chia seeds and blueberries (limit to 20 berries)
- Drink: Black coffee or herbal tea
Mid-Morning Snack:
- Orange slices (limit to 1 medium orange)
- Drink: Green tea
Lunch:
- Turkey and Swiss cheese lettuce wraps (using romaine lettuce, lactose-free Swiss cheese, and deli turkey without garlic/onion)
- A small side of gluten-free crackers
- Drink: Sparkling water
Afternoon Snack:
- Carrot sticks with a small portion of hummus (made with canned chickpeas and without garlic)
- Drink: Herbal tea, such as rooibos
Dinner:
- Grilled pork tenderloin with rosemary
- Mashed potatoes (made with lactose-free milk and a small amount of butter)
- Steamed green beans
- Drink: Water with cucumber slices
Evening Snack:
- Small bowl of pineapple (limit to 1/2 cup)
- Drink: Chamomile tea
Day 3
Breakfast:
- Oatmeal made with water or lactose-free milk, topped with sliced strawberries and a drizzle of maple syrup
- Drink: Decaf coffee or herbal tea
Mid-Morning Snack:
- Rice cakes with sliced cucumber and lactose-free cream cheese
- Drink: Peppermint tea
Lunch:
- Quinoa salad with roasted bell peppers, spinach, feta cheese (lactose-free), and a lemon vinaigrette
- Drink: Water or sparkling water
Afternoon Snack:
- A small serving of lactose-free cheese with a handful of grapes
- Drink: Green tea
Dinner:
- Grilled chicken with a side of roasted sweet potatoes
- Sautéed spinach with olive oil and a dash of salt
- Drink: Water or ginger tea
Evening Snack:
- A small serving of kiwi (limit to 1 kiwi)
- Drink: Chamomile tea
Notes:
- Ensure all portions are kept within the low FODMAP guidelines.
- Drink plenty of water throughout the day to stay hydrated.
- Avoid any foods or ingredients that are known to trigger your symptoms even if they’re considered low FODMAP.