Diet

A Low FODMAP Meal Plan That Doesn't Taste Like a Restriction

If you're managing IBS or digestive sensitivity, you already know the frustration of not knowing what's safe to eat. FODMAPs — fermentable carbohydrates found in everyday foods like garlic, onions, and wheat — can wreak havoc on a sensitive gut. Our low FODMAP meal plans eliminate common triggers while keeping meals flavorful, satisfying, and nutritionally complete.

如何使用

1

设置偏好

告诉我们您的饮食习惯、家庭人数、预算和过敏情况。

2

获取计划

获取包含食谱和购物清单的个性化膳食计划。

3

烹饪享用

按照简单食谱操作。无压力，无浪费。

为什么选择此计划

Elimination phase made easy

The hardest part of low FODMAP is the initial elimination phase. Our plans handle the research and ingredient checking so you can focus on feeling better, not decoding food labels.

Flavor without the triggers

No garlic or onion doesn't mean no flavor. We use garlic-infused oil, chives, ginger, lemongrass, and other low FODMAP aromatics to keep meals delicious.

Dietitian-informed portions

FODMAP is about thresholds, not just ingredients. We keep serving sizes within Monash University guidelines so even moderate-FODMAP foods stay in the safe zone.

示例餐点

breakfast5 min + overnight

Overnight Oats with Maple, Walnuts & Strawberries

Rolled oats soaked in lactose-free milk with pure maple syrup, chopped walnuts, and sliced strawberries. Creamy, sweet, and gentle on the gut.

low-fodmapmeal-prepno-cook
lunch25 min

Chicken & Rice Paper Rolls with Peanut Dipping Sauce

Fresh rice paper rolls filled with poached chicken, carrots, cucumber, and mint. Served with a low FODMAP peanut sauce using garlic-infused oil.

low-fodmapgluten-freelight
dinner20 min

Pan-Seared Cod with Lemon Butter & Sauteed Bok Choy

Flaky cod fillets in a lemon-butter sauce with tender baby bok choy sauteed in garlic-infused olive oil. Simple, elegant, and stomach-friendly.

low-fodmapomega-3quick
snack5 min

Rice Cakes with Cheddar & Cucumber

Plain rice cakes topped with aged cheddar (naturally low lactose) and thinly sliced cucumber with a crack of black pepper.

low-fodmapno-cookportable
dinner25 min

Ginger-Soy Glazed Salmon with Jasmine Rice & Green Beans

Salmon fillet glazed with fresh ginger, tamari, and a touch of brown sugar, served over jasmine rice with steamed green beans.

low-fodmapgluten-freehigh-protein

常见问题

Is this meal plan suitable for the FODMAP elimination phase?
Yes. Our low FODMAP plans are designed for the elimination phase, avoiding high FODMAP ingredients entirely. For the reintroduction and personalization phases, we recommend working with a registered dietitian.
Can I follow low FODMAP long-term?
The elimination phase is meant to be temporary (2-6 weeks). Long-term restriction can reduce gut bacteria diversity. Our plans are ideal for the initial phase, and we encourage reintroduction with professional guidance afterward.
Do you follow Monash University FODMAP guidelines?
Our recipes are informed by Monash University's FODMAP research, including serving size thresholds. However, individual tolerances vary, so we always recommend keeping a food diary and consulting a FODMAP-trained dietitian.
Should I see a doctor before starting a low FODMAP diet?
Yes — it's important to rule out other conditions like celiac disease or inflammatory bowel disease before starting an elimination diet. A gastroenterologist or registered dietitian can help determine if low FODMAP is right for you.

相关膳食计划

A Low FODMAP Meal Plan That Takes the Guesswork Out of IBS

A Gut Health Meal Plan That Actually Feeds Your Microbiome

Diet

告别困惑的无麸质膳食计划

Diet

不会让你觉得少了什么的无乳制品膳食计划

实用指南

Blog

AI Meal Planner: How It Works and Why It's Better

Blog

How to Plan Your Entire Week in 10 Minutes

Blog

10 Best Meal Planning Apps in 2026

第一周免费

获取包含食谱和购物清单的个性化3天膳食计划。无需信用卡。

开始免费计划