How to Fit Low FODMAP Foods into Your Meal Plan

Once you figure out what you can or can’t eat while on a Low FODMAP diet, the hard 
part is figuring out what meals you can eat. It is very important that you not just pick and 
choose any foods and eat them randomly, but make sure you are eating enough and 
have well-balanced meals with the available foods in the diet. This often requires meal 
planning. Here are some tips for working on a meal plan while on the low FODMAP diet.

Keep a List of the Low FODMAP Foods Handy

You should always have your list of approved low FODMAP foods whenever you are 
meal planning, or if you run out of time and need to just head to the grocery store. This 
diet isn’t like others where it is easy to guess what might or might not be allowed. Have 
multiple copies of the low FODMAP list so that you can plan meals and snacks 
wherever you are.

Start with Low FODMAP Foods You Already Enjoy

To start with your meal planning, don’t try to go crazy and try all foods you haven’t eaten 
before or force yourself to eat what you don’t like. The low FODMAP foods list is very 
extensive, including fruits, vegetables, nuts, seeds, fats, and lots more foods. You 
should be able to find ones you already eat in your daily life. Highlight the foods on the 
list that you enjoy consuming now and fit into some of your favorite meals. This is a 
great place to start.

Find Alternatives for High FODMAP Foods in Your Meals

Once you have chosen your favorite low FODMAP foods, it is time to put some meals 
together. You will notice many of the ingredients you typically use are not allowed, so 
you just need to get a little creative. Start finding approved alternatives from the low list. 
For example, use fresh herbs instead of garlic, or if you need a healthy fat in your salad 
aside from avocado, add some of the approved nuts and seeds. Since many fruits aren’t 
allowed, increase your veggies instead.

Having a meal plan will help you stick to the diet, and not end up being malnutritioned. It 
is extremely important that you have 3 well-balanced meals a day, and also plan for 
approved low FODMAP diet snacks as needed for when you are hungry or can’t get 
home to prepare a meal.


