Low-FODMAP meal plan: foods, swaps and a full day
Updated September 2026
Generated by Mealyno from published formulas. Not reviewed by a doctor or dietitian. Details
This page is for people who follow the low-FODMAP diet, most often because a clinician suggested it for irritable bowel syndrome. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols: a group of short-chain carbohydrates that some people digest poorly. The diet was developed and is researched by Monash University in Australia, which also runs a food-testing program and an app.
The diet is usually described in three stages: a short elimination period, a step-by-step reintroduction of each group, and then a personal long-term pattern that keeps only the triggers that matter for you. It is not meant to be a permanent list of banned foods, and it works best with a dietitian who can guide the reintroduction. This page covers the everyday side: what to cook and what to check.
High-FODMAP foods to limit
The groups below are the ones most people meet first. Portion size matters for many foods, so a food that is fine in a small amount may not be in a large one:
- Onion, garlic, shallot and leek bulbs, the most common triggers and in an enormous number of recipes
- Wheat and rye in large servings, for example bread, pasta and couscous
- Apples, pears, mango, watermelon, stone fruit such as peaches and plums, and cherries
- Honey, agave and high-fructose corn syrup
- Cauliflower, mushrooms, asparagus and artichoke
- Regular milk, soft cheese and yogurt, which contain lactose
- Sugar-free sweets and gum containing sorbitol, mannitol or xylitol
Where onion, garlic and other FODMAPs hide
The hardest part of this diet is that the main triggers are flavouring ingredients. They sit in products that look harmless:
| Where it hides | Why it matters |
|---|---|
| Stock cubes, bouillon and gravy | Onion and garlic powder are near-universal. |
| Sauces, ketchup, dressings and marinades | Onion, garlic and honey are common, and "spices" on a label can include them. |
| Ready meals, soups and sausages | Seasoning mixes usually contain onion and garlic. |
| High-fibre bars and some yogurts | Inulin and chicory root are added as fibre and are high in fructans. |
| Sugar-free products | Polyols such as sorbitol, mannitol and xylitol are poorly absorbed. |
| Fruit juice and dried fruit | They concentrate fructose and other sugars into a small serving. |
| Plant drinks and some tofu | Soy milk made from whole soybeans and silken tofu are higher than firm tofu and soy drinks made from soy protein. |
Swaps that keep the flavour
| Instead of | Try |
|---|---|
| Garlic | Garlic-infused oil, because FODMAPs do not dissolve into the oil |
| Onion | The green tops of spring onions and chives |
| Regular milk or yogurt | Lactose-free milk and yogurt, or a plain plant drink you have checked |
| Wheat bread | Sourdough made with spelt, or gluten-free bread without inulin |
| Apple or pear | Strawberries, blueberries, oranges or kiwi in normal servings |
| Honey | Maple syrup in small amounts |
| Cauliflower or mushrooms | Carrots, courgette (about 65 g), spinach, green beans in a small serving, or potatoes |
Staples to build meals around
| Group | Safe staples |
|---|---|
| Protein | Plain meat, poultry, fish, eggs, firm tofu and tempeh |
| Grains and starches | Rice, oats (about 50 g), potatoes, quinoa, polenta, rice or corn gluten-free pasta |
| Vegetables | Carrots, spinach, lettuce, cucumber, tomato, bell pepper; courgette and aubergine in small servings |
| Fruit | Strawberries, blueberries, oranges, kiwi, grapes, unripe bananas |
| Dairy | Lactose-free milk and yogurt, hard cheese such as cheddar and parmesan |
| Flavour | Chives, parsley, basil, ginger, garlic-infused oil, olive oil, lemon |
A low-FODMAP sample day
Low-FODMAP status depends on ingredients and portion size, which a dish name cannot show. So this day is written by hand, from dishes found in the Mealyno corpus, with every ingredient listed, and the list is what the diet checker reads.
| A sample day | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| BreakfastOatmeal with Lactose-Free Milk, Strawberries and Pumpkin Seeds380grolled oats 50 g, lactose-free milk 250 ml, strawberries 65 g, pumpkin seeds 15 g | 434 | 19 g | 58 g | 14 g |
| LunchGrilled Chicken with Rice, Carrots and Spinach525gchicken breast 150 g, cooked white rice 200 g, carrot 100 g, spinach 60 g, garlic-infused oil 15 ml | 610 | 42 g | 70 g | 18 g |
| SnackLactose-Free Greek-Style Yogurt with Blueberries and Pumpkin Seeds230glactose-free Greek-style yogurt 180 g, blueberries 40 g, pumpkin seeds 10 g | 216 | 14 g | 22 g | 8 g |
| DinnerBaked Salmon with Potatoes and Zucchini480gsalmon fillet 150 g, boiled potatoes 250 g, zucchini 65 g, olive oil 10 ml, lemon wedge, chives | 582 | 40 g | 47 g | 26 g |
| Day total | 1,842 | 115 g | 197 g | 66 g |
Written by hand from dishes in the Mealyno plan corpus, with the ingredients listed so the checker can read them.
Keep portions close to these, since quantity changes FODMAP load. The Monash app is the reference for exact serving sizes, and a dietitian can adapt the day to the stage you are in.
Reading labels
Look for onion, garlic, inulin, chicory root, honey, fructose, sorbitol, mannitol, xylitol and milk powder in the ingredients. In the EU the allergen rules highlight milk and gluten cereals, but onion, garlic and polyols are not regulated allergens, so they appear in plain type, and the phrase natural flavourings can hide them.
A product labelled low-FODMAP by a certification program has been tested, and that is easier than reading every label yourself. When a recipe has three or four packaged ingredients, the simplest route is to cook from scratch with garlic oil and herbs.
Plans to adapt
There is no separate low-FODMAP grid of plans. The gluten-free plans avoid wheat, which is a good starting point before you swap out the remaining triggers:
Checking products in the store
When you scan a barcode, Mealyno reads the ingredient list and flags high-FODMAP items such as onion, garlic, inulin and polyols against the diet profile you saved. It works on ingredient names, not on serving sizes, so it is a first filter and the Monash app or your dietitian answers the portion question.
Important note
This page is general information, not medical advice and not a treatment. Digestive symptoms have many causes, and some need a medical assessment, so see a doctor before you start a restrictive diet. Follow the guidance of your gastroenterologist or dietitian, and do not stay in the elimination stage longer than they recommend. If coeliac disease has not been ruled out, get tested before you cut out wheat, because cutting it first can affect the test result.
Frequently asked questions
What does FODMAP stand for?
Fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are short-chain carbohydrates that are poorly absorbed by some people.
Is low-FODMAP a permanent diet?
It is normally described as a temporary elimination followed by reintroduction, so you end up with a personalised, less restrictive pattern. A dietitian can guide the process.
Can I eat garlic and onion?
Not in the elimination stage. Garlic-infused oil and the green parts of spring onions and chives give the flavour without the fructans.
Is gluten-free the same as low-FODMAP?
No. Wheat is limited on the low-FODMAP diet because of fructans, not gluten, and many gluten-free products contain other high-FODMAP ingredients such as inulin or honey.
Are oats allowed?
Oats are commonly eaten in modest portions on the diet. Check serving sizes in the Monash app.
Is lactose-free dairy suitable?
Yes, lactose is one of the FODMAPs, so lactose-free milk and yogurt are common swaps. Watch for added inulin.
Does Mealyno build low-FODMAP plans?
You can pick low-FODMAP in your diet profile. Generated meals are screened for high-FODMAP ingredients, but portion sizes are outside what a name-based check can see.
Related guides
Read the full disclaimer
Every number on this page (calorie targets, macro splits and any suggested meal plan) is produced by formulas (Mifflin-St Jeor for basal metabolic rate, standard activity multipliers) or, for AI-generated meal plans, by a language model applying those same formulas. On meal-plan pages the carbohydrate figure for each meal is calculated by difference: total calories minus protein and fat calories, divided by 4. It is not measured or estimated on its own, so read it as an arithmetic balance and not as an independent nutritional analysis of the dish. None of it is individualized medical or nutritional advice, and none of it has been reviewed by a registered dietitian, physician or other licensed healthcare professional.
Ask your doctor or a registered dietitian what is right for you before starting a new diet, especially if you are pregnant or breastfeeding, have a diagnosed medical condition, take prescription medication, or have a history of disordered eating. If you have kidney disease or another medical condition, ask your clinician before raising protein.
Mealyno never recommends a calorie target below your calculated Basal Metabolic Rate (BMR), the minimum energy your body needs at complete rest. Even the most aggressive weight-loss setting is clamped at that floor.
Calorie and BMR estimates use the Mifflin-St Jeor equation (Mifflin MD, St Jeor ST, et al. Am J Clin Nutr. 1990).