IBS

IBS Meal Plan: A 7-Day Low-FODMAP Plan for Sensitive Stomachs

June 26, 2026·14 min read

How This 7-Day Plan Works

This meal plan is built around low-FODMAP principles but is not a strict elimination protocol—it is a practical starting framework. The goal is to minimize the most common fermentation triggers (fructans, GOS, excess fructose, lactose, polyols) while keeping meals satisfying and varied. Every meal uses portion sizes that stay within low-FODMAP thresholds. After completing the week, use Sensio to identify any foods that still caused symptoms—individual tolerance varies even within the low-FODMAP category.

7-Day Low-FODMAP Meal Plan

Day 1

Breakfast: Oats (½ cup dry) with blueberries and a drizzle of maple syrup, lactose-free milk
Lunch: Rice with grilled chicken, cucumber, carrots, and a rice wine vinegar dressing
Dinner: Baked salmon with roasted zucchini, potatoes, and olive oil
Snack: Banana (unripe) and peanut butter (2 tbsp)

Day 2

Breakfast: Scrambled eggs with spinach (1 cup) and gluten-free toast
Lunch: Rice noodle salad with shrimp, bell pepper, and sesame-ginger dressing (no garlic/onion)
Dinner: Beef stir-fry with bok choy, carrots, tamari sauce, and white rice
Snack: Lactose-free yogurt with strawberries

Day 3

Breakfast: Smoothie with lactose-free milk, banana, spinach, and peanut butter
Lunch: Lettuce wraps with canned tuna, mayo, tomato, and cucumber
Dinner: Chicken thighs roasted with rosemary, served with mashed potato (butter, no cream or garlic)
Snack: Rice cakes with cheddar cheese (hard cheese is low-lactose)

Day 4

Breakfast: Gluten-free granola (check label for high-FODMAP sweeteners) with lactose-free milk
Lunch: Soup made with chicken broth (onion-free), carrots, potato, and rice
Dinner: Pork tenderloin with roasted sweet potato and green beans
Snack: Walnuts (10 halves) and a small orange

Day 5

Breakfast: Two eggs any style with gluten-free toast and sliced tomato
Lunch: Brown rice bowl with tofu (firm, drained), edamame (½ cup), cucumber, and tamari
Dinner: Grilled white fish with quinoa and steamed broccoli (keep portion to ¾ cup)
Snack: Lactose-free cottage cheese with canned pineapple (2 slices)

Day 6

Breakfast: Overnight oats (½ cup) with chia seeds, maple syrup, and raspberries
Lunch: Gluten-free pasta with olive oil, parmesan, cherry tomatoes, and fresh basil
Dinner: Lamb chops with roasted zucchini, eggplant, and olive oil (moderate portions)
Snack: Popcorn (plain or lightly salted) and a handful of macadamia nuts

Day 7

Breakfast: Buckwheat pancakes (made with lactose-free milk) with maple syrup and blueberries
Lunch: Sushi rolls (salmon or tuna, no onion in the filling) with edamame and miso soup
Dinner: Chicken soup with low-FODMAP vegetables (carrot, potato, zucchini, bok choy) and rice noodles
Snack: Strawberries with lactose-free cream or coconut cream

Key Rules for This Plan

Avoid onion and garlic in all forms (use garlic-infused oil for flavour instead—FODMAPs do not transfer to oil)
Stick to serving sizes—many foods are low-FODMAP at small portions but high-FODMAP at larger ones
Drink water consistently throughout the day; avoid carbonated drinks and fruit juice
Eat at consistent times to help regulate your gastrocolic reflex

How to Track and Personalize

Even a carefully constructed low-FODMAP plan can contain individual triggers. Sensio lets you photograph or log each meal and rate your symptoms 1–2 days later. After completing this week, you will have a baseline log to identify which meals produced the best and worst gut days—giving you a personalized data set to refine from.

FAQ

How long should I follow a low-FODMAP diet?

The standard protocol is 2–6 weeks of strict restriction followed by a structured reintroduction phase. Long-term strict restriction is not recommended and can reduce microbiome diversity.

Can I eat out on this plan?

Yes, with care. Sushi, simple grilled proteins with plain rice or potato, and certain Asian cuisines (Vietnamese pho without onion garnish, for example) travel well. Avoid cream sauces, garlic bread, and anything marinated in onion.