One-Week Low FODMAP Diet Plan | 1000 KCal Meal Plan for IBS and Dysbiosis

The Low FODMAP diet is a carefully restrictive diet in which certain foods are temporarily removed from your daily diet.

This diet is mainly used to control symptoms of irritable bowel syndrome (IBS) or Small intestine bacterial overgrowth (SIBO).

FODMAPs means foods high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.

These FODMAPS are poorly absorbed in the small intestine and that is why they lead to symptoms like bloating, gas, and abdominal pain along with diarrhea or constipation.

Although multiple foods can cause these symptoms, triggering foods can differ from person to person.

The Low FODMAP approach is a temporary strategy to eliminate triggers and then reintroduce the foods gradually over time.

In the introductory phase, you can easily identify foods that still trigger your symptoms. In this way, you can restrict some foods while enjoying all others.

Low Fodmap Diet Foods:

Grains: Rice, corn, oats, amaranth, quinoa, sorghum

Dairy: Lactose-free milk and milk products

Fruits: Berries, bananas, grapes, cantaloups, kiwi, oranges.

Vegetables: Carrot, cucumber. Spinach. Lettuce, zucchini. Bell peppers, potato, spinach, tomato, turnips, celery, artichoke, alfalfa, ginger, sweet potato, pumpkin, olives, mushrooms, Gluten-free cereal products, Rice or corn pasta  

High Fodmap Diet Foods: Avoid if you have IBS!

Grains: Wheat and wheat products like pasta, crackers, etc., rye, Barley, triticale

Dairy: Milk, yogurt, and cheeseLegumes and Beans

Fruits: Apples, Peaches, Pear, Plum, Mango, melon, Apricot, avocado, prunes, watermelon, all canned fruits

Vegetables: Garlic, onion, asparagus, leek, cruciferous vegetables, (cauliflower, cabbage, broccoli), and eggplant.

Sweeteners: High fructose corn syrup, sorbitol, mannitol, xylitol, fructose, honeyMisc: Sweet corn, lactose-containing ice creams, custard, and bakery products.

1000 kcal Low FODMAP Diet Plan for IBS and Dysbiosis:

To help treat your IBS, dysbiosis, bacterial overgrowth, and abdominal bloating (excessive abdominal gases), our nutritionist has formulated this 7-day meal plan for you:

1020 KCal Low FODMAP Diet Plan for Monday:

Breakfast (220 Kcal):

• Rice porridge with almond milk

Snack (100 Kcal):

• Roasted carrot sticks

Lunch (350 Kcal):

• Corn tortilla wrap with chicken, carrots, lettuce, tomatoes, and hard cheese

Snack (120 Kcal):

• Peanut butter cookie (small)

Dinner (240 Kcal):

• Grilled salmon with sweet potato wedges

1040 KCal Low FODMAP Diet Plan for Tuesday:

Breakfast (150 Kcal):

• Cornflakes with almond milk and frozen berries

Snack (180 Kcal):

• Bananas (2 medium)

Lunch (310 Kcal):

• Quinoa bowl with grilled tofu and vegetables

Snack (120 Kcal):

• Orange Juice carrot sticks

Dinner (280 Kcal):

• Boiled rice with potato stir-fry

1050 KCal Low FODMAP Diet Plan for Wednesday:

Breakfast (250 Kcal):

• Gluten-free bread with vegetable omelet + banana (1 small)

Snack (110 Kcal):

• Boiled corn with sprinkled lime and pepper

Lunch (290 Kcal):

• Grilled chicken salad with mixed greens

Snack (150 Kcal):

• Homemade popcorn

Dinner (250 Kcal):

• 1 cup Quinoa and turkey salad

1040 KCal Low FODMAP Diet Plan for Thursday:

Breakfast (210 Kcal):

• Blueberry + banana smoothie with soy milk

Snack (150 Kcal):

• Kiwi and cucumber smoothie

Lunch (270 Kcal):

• Fried rice with chicken

Snack (120 Kcal):

• Cherries and blueberries (1 cup)

Dinner (290 Kcal):

• Baked chicken wings with tomato sauce (3-4)

1030 KCal Low FODMAP Diet Plan for Friday:

Breakfast (220 Kcal):

• Rice cereal (1 cup) + 1 banana

Snack (190 Kcal):

• Potato wedges with seasoning

Lunch (290 Kcal):

• Turkey tortilla wrap (made with corn tortilla)

Snack (80 Kcal):

• Boiled egg

Dinner (250 Kcal):

• Zucchini noodles

1020 KCal Low FODMAP Diet Plan for Saturday:

Breakfast (150 Kcal):

• Gluten-free blueberry pancake with maple syrup

Snack (120 Kcal):

• Greek yogurt (lactose-free)

Lunch (310 Kcal):

• Grilled lamb chops with vegetable

Snack (150 Kcal):

• Rice crackers

Dinner (290 Kcal):

• Grilled turkey with creamy sauce

1020 KCal Low FODMAP Diet Plan for Sunday:

Breakfast (200 Kcal):

• Lactose-free yogurt topped with nuts and raisins

Snack (140 Kcal):

• Sweet and sour grapes bowl

Lunch (290 kcal):

• Ground chicken stuffed mushrooms

Snack (120 Kcal):

• Sliced banana with peanut butter (1/2)

Dinner (270 Kcal):

• Chicken and rice pilaf