If the idea of even thinking about planning a week of low FODMAP & gluten free meals is daunting to you, you’re in the right place! We’ve taken the initial stress and overwhelm that can sometimes come with starting a low FODMAP diet by formulating a seven-day meal plan targeted to those with coeliac disease and/or IBS.
Do I need to eat strictly gluten free if I’m following a low FODMAP diet?
In general, eating low FODMAP does not mean you must eat strictly gluten free, as gluten is typically fine to have in the low FODMAP diet – it is the fructans in wheat that we avoid. For further information on the difference between eating low FODMAP & gluten free, click here. However, this plan is also directed to those with coeliac disease or non-coeliac gluten sensitivity (which should be diagnosed by a medical practitioner) to suit their need to consume a gluten free diet, so all recipes are both gluten free and low FODMAP.
Remember that this is a meal plan, not a meal prescription. You are encouraged to use this plan as a springboard for ideas, make changes or substitutions where you see fit and deviate from the plan to incorporate your other low FODMAP food preferences.
How we created this meal plan
To build this meal plan, we’ve used the FODMAP Friendly recipe section of the website. This is a great source of inspiration for you as it includes an extensive list of breakfast, lunch and dinner ideas. We’ve also utilised a range of our certified products. You can find a full list of certified products on our website
When planning low FODMAP meals, the FODMAP Friendly app is your friend. The app has a list of a range of foods that have been laboratory tested for their FODMAP content. This is a great resource to accompany you when grocery shopping and will help you to find low FODMAP alternatives for ingredients so you can modify your own recipes to make them suitable for the low FODMAP diet.
Your low FODMAP & gluten free seven-day meal plan
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Rebecca Ponsford (Dietitian)
