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Low-FODMAP Diet Plan for IBS

The low-FODMAP diet eases bloating, pain and gut symptoms for many people with IBS. Get a week of low-FODMAP meals for the first step, with swaps that keep desi food tasty without onion and garlic. Free, no sign-up, and it runs in your browser: your health details are never sent anywhere.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

1. Choose a condition

2. About you

Your plan

IBS (low-FODMAP)

The low-FODMAP diet (Monash University) eases IBS symptoms for many people. It has three steps: replace high-FODMAP foods for 2–6 weeks, reintroduce them one group at a time, then keep only the restrictions you need. It's not meant to be followed strictly for life.

  • The low-FODMAP diet is a short-term test, ideally guided by a dietitian.

Daily targets

Calories

1,880 kcal

Maintenance ≈ 1,884

Carbohydrate

235 g

50% of calories

Protein

94 g

20% of calories

Fat

63 g

30% of calories

Fibre

≥ 24 g

Sodium

≤ 2,300 mg

≈ 5.9 g salt in total

Saturated fat

≤ 21 g

Added sugar

≤ 47 g

≈ 12 tsp

  • Step 1 (2–6 weeks): swap high-FODMAP foods for low-FODMAP ones
  • Step 2: reintroduce one FODMAP group at a time to find your triggers
  • Step 3: eat as varied a diet as your symptoms allow
  • Regular meals, limited caffeine, alcohol and fizzy drinks (NICE)

What to eat

Eat more

  • Rice, oats, quinoa, millet, potatoes, sourdough spelt bread, gluten-free bread
  • Carrots, courgette (tori), cucumber, spinach, tomato, peppers, aubergine, green beans
  • Firm banana, oranges, kiwi, strawberries, blueberries, grapes, papaya, pineapple
  • Eggs, chicken, fish, meat, firm tofu, tempeh
  • Lactose-free milk and dahi, hard cheese, almond milk
  • Garlic-infused oil, the green part of spring onions, ginger, cumin, gluten-free hing

Limit

  • Canned lentils and chickpeas (rinsed) in small portions, e.g. ¼ cup
  • Wheat roti and bread: 1 roti or 1 slice at a time
  • Coffee, strong tea, fizzy drinks

Avoid

  • Onion and garlic (the biggest triggers), including in sauces and stock
  • Large portions of beans, rajma, chana and daal
  • Apples, pears, mango, watermelon, dried fruit, honey
  • Regular milk, soft cheese, ice cream
  • Cauliflower, mushrooms, sugar-free sweets with sorbitol or xylitol

7-day meal plan

Monday · about 1,830 kcal, 232 g carbs, 80 g protein, 25 g fibre, 1,260 mg sodium

Breakfast

≈ 420 kcal

Lactose-free yogurt with strawberries and pumpkin seeds

  • • 1½ cup lactose-free plain yogurt
  • • ¾ cup strawberries
  • • 1½ tbsp pumpkin seeds

39 g carbs · 21 g protein · 18 g fat · 5 g fibre

Mid-morning snack

≈ 180 kcal

4 plain salted crackers with a glass of water

  • • 6 plain crackers

30 g carbs · 3 g protein · 5 g fat · 2 g fibre

Lunch

≈ 540 kcal

Baked potato with steamed carrots and courgette and a little olive oil

  • • 1½ large potatoes
  • • 2¼ cup carrots and courgette
  • • 1½ tsp olive oil

93 g carbs · 12 g protein · 14 g fat · 11 g fibre

Afternoon snack

≈ 190 kcal

2 rice cakes with peanut butter

  • • 2 rice cakes
  • • 1 tbsp peanut butter

18 g carbs · 6 g protein · 10 g fat · 2 g fibre

Dinner

≈ 500 kcal

Chicken and vegetable stir-fry with ½ cup rice and low-salt tamari

  • • 120 g chicken breast
  • • 1½ cup stir-fry vegetables
  • • ½ cup cooked rice
  • • 1 tbsp low-salt tamari

52 g carbs · 38 g protein · 14 g fat · 5 g fibre

Shopping list for the week

Vegetables & fruit

Grains & bread

Pulses & legumes

Dairy & eggs

Meat & fish

Nuts & seeds

Oils, herbs & spices

Other

Tips

  • Use the Monash University FODMAP app to check portions.
  • Ask your doctor to test for coeliac disease before cutting out wheat.
  • A FODMAP-trained dietitian makes the reintroduction step much easier.

Easy swaps

  • Onion-garlic tadkaswap forGarlic-infused oil, cumin and gluten-free hing
  • Regular milk in chaiswap forLactose-free or almond milk
  • Rajma chawalswap forRice with chicken or tofu and low-FODMAP vegetables

When to see a doctor

  • Blood in stool, weight loss, anaemia, symptoms that wake you at night, or new symptoms after 50: see a doctor; these aren't typical of IBS.

Does what you ate fit this plan?

Type or say a meal and each food is checked against the plan.

In English, Urdu or Hindi, e.g. “I had two roti with daal and a cup of chai”. Turned into text on this device; the recording isn't kept or sent.

General guidance based on public guidelines, not a personal prescription. Check with your doctor or a registered dietitian, especially if you take medicines or have more than one condition.

Read the full guide: Low-FODMAP Diet for IBS: A Beginner's Guide

How to do the low-FODMAP diet

Quick answer: To do the low-FODMAP diet, step 1: swap high-FODMAP foods for 2–6 weeks, step 2: reintroduce one group at a time, step 3: personalise and cook with flavour.

  1. Step 1: swap high-FODMAP foods for 2–6 weeks. Avoid onion, garlic, large servings of wheat and beans, regular milk, apples, pears, mango and honey; use the low-FODMAP options in the plan.
  2. Step 2: reintroduce one group at a time. Test lactose, fructans (wheat, onion, garlic), GOS (pulses), fructose and polyols over a few days each to find your triggers.
  3. Step 3: personalise. Bring back everything that doesn't trigger you, so your diet stays varied and good for your gut bacteria.
  4. Cook with flavour. Garlic-infused oil, the green tops of spring onions, ginger, cumin and gluten-free hing replace onion and garlic.

Why not stay low-FODMAP forever?

FODMAPs feed healthy gut bacteria. Long-term strict restriction isn't needed and can be harder on gut health, which is why the reintroduction step matters.

Check for coeliac disease first

Ask your doctor to test for coeliac disease before cutting out wheat; the test only works while you're still eating gluten.

Frequently asked questions

Can I eat daal on a low-FODMAP diet?

Small portions of canned, rinsed lentils or chickpeas (about ¼ cup) are low-FODMAP. Large portions of daal, rajma and chana are high.

Is rice low-FODMAP?

Yes. Rice, oats, quinoa, millet and potatoes are all low-FODMAP.

Should I do this with a dietitian?

Ideally yes. A FODMAP-trained dietitian makes the reintroduction step faster and keeps your diet balanced.

Discussion

No questions here yet. Stuck on something, or found a trick worth sharing?