Creating Your 7

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

If you have been diagnosed with irritable bowel syndrome or have uncomfortable gastrointestinal symptoms from eating certain carbohydrates, a low FODMAP diet may be right for you. It can be helpful to plan ahead and have a balanced meal plan, especially when weeks get busy, to ensure you are eating the right foods for your digestive health.

Note that the low-FODMAP diet is a therapeutic elimination diet that should be completed under the supervision of a medical professional.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

The low FODMAP diet reduces a certain class of carbohydrates, called fermentable short-chain carbohydrates, which are difficult for some people to digest and absorb. The diet temporarily restricts these carbohydrates in a staged elimination format to identify food triggers for those with irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO). For individuals with IBS or SIBO, digesting these carbohydrates may cause symptoms of gas, bloating, abdominal pain, diarrhea, or constipation.1

Removing these irritants for a short period of time may reduce inflammation and give the lining of the gut a chance to repair itself. Once your symptoms improve, you can use the reintroduction phase of the low FODMAP diet to help discern which foods your body can tolerate and you can keep in your diet and which foods you need to remove.

Different grains, legumes, fruits, vegetables, and proteins are higher or lower in FODMAPs. You may tolerate certain foods in limited amounts but are unable to comfortably consume them in larger amounts.2 Always be sure to consult with a healthcare provider to guide you through the diet and ensure you are not deficient in any nutrients.