How It Works, Benefits, Foods, and More

It can be tough to get started with a low-FODMAP diet, but here are ideas for the meals, snacks, and desserts you’ll eat. The amount of food matters, so consult the Monash app on the correct serving size that keeps each food low FODMAP.

Day 1

Breakfast Oatmeal with blueberries and walnuts

Lunch Salad with grilled chicken, strawberries, and feta

Snack Small smoothie made with almond milk and blueberries

Dinner Homemade pork fried rice

Dessert Lactose-free frozen yogurt

Day 2

Breakfast Omelet with spinach and feta

Lunch Gluten-free margherita pizza

Snack Crunchy chickpeas (¼ cup)

Dinner Salmon-avocado sushi

Dessert 1 ounce of dark chocolate

Day 3

Breakfast Rice cake with peanut butter and a kiwi

Lunch Carrot ginger soup with gluten-free crackers

Snack Walnuts

Dinner Fish tacos on corn tortillas

Dessert Sliced pineapple

Day 4

Breakfast Overnight oats with unripe bananas and macadamia nuts

Lunch Beef vegetable soup

Snack Carrot sticks and peanut butter

Dinner Gluten-free spaghetti Bolognese

Dessert Gluten-free blueberry crumble bar

Day 5

Breakfast Scrambled eggs with cheddar cheese and spinach

Lunch Chili (made with canned lentils instead of beans)

Snack Orange and sunflower seeds

Dinner Beef stew

Dessert A square of 80 percent cacao dark chocolate

Day 6

Breakfast Shakshuka (poached eggs in a tomato sauce)

Lunch Tuna salad over greens

Snack Gluten-free crackers and cheddar cheese

Dinner Pork tenderloin with zucchini

Dessert Sliced cantaloupe

Day 7

Breakfast Two hard-boiled eggs with cantaloupe

Lunch Quinoa salad with chicken, zucchini, and radishes

Snack Popcorn

Dinner Eggplant Parmesan made with gluten-free breading

Dessert Chocolate sorbet