New to The Low FODMAP Diet? Your Guide to a Low FODMAP & Gluten Free 7 Day Meal Plan

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

	Breakfast	Morning Tea	Lunch	Afternoon Tea	Dinner
Mon	Helga’s gluten free mixed grain bread with two eggs & avocado	1 Orange + a handful low FODMAP nuts (macadamias, walnuts, Brazil nuts)	Low FODMAP quick noodle & vegetable stir fry	Baked zucchini fries	Low FODMAP Creamy Pasta
Tues	Low FODMAP gut primer calming smoothie	Low FODMAP savoury pumpkin muffin	Low FODMAP lemon & herb chicken drumsticks	1 packet of plain salted popcorn	Low FODMAP Sweet Chilli prawn stir fry
Wed	Eggs Florentine	Low FODMAP pumpkin spice latté	Low FODMAP Korean Seafood Pancake	2 Rice cakes with peanut butter and 1 sliced firm banana	Low FODMAP gluten, lactose free lasagne
Thu	Porridge made with Quinoa Flakes & Liddell’s Lactose Free Low Fat Milk, topped with frozen raspberries	Peanut butter bliss balls	Low FODMAP prawn rice paper roll	Low FODMAP blissful chocolate protein brownie	Low FODMAP sweet & sour pork
Fri	Low FODMAP zucchini & ricotta fritters *Use a low FODMAP Gluten Free Flour	Epicured mocha espresso energy bite	Garlic cheese toastie	Low FODMAP shortbread	Low FODMAP teriyaki sushi bowls
Sat	Food For Health Fruit Free Clusters with lactose-free yoghurt and sliced kiwifruit	Kez’s Free & Naked Orange Bar	Stuffed red peppers	Homemade smoothie with Lidells lactose-free milk, low FODMAP fruit (strawberries, firm banana) and 1 tbsp peanut butter	Low FODMAP baked yoghurt & herb salmon with fennel & lemon
Sun	Low FODMAP protein pancakes *Use a low FODMAP gluten free flour	Golden Day’ original Sesame Snaps	Roast vegetables with low FODMAP drizzle sauce	Fodbods Lemon & Coconut Protein Bar	Low FODMAP Bolognese

 

Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Rebecca Ponsford (Dietitian)