If you’re navigating the low FODMAP diet for IBS, SIBO, or chronic bloating, structure is everything. This scientifically designed low FODMAP diet menu plan helps you eat safely and nutritiously during the elimination phase, while keeping meals enjoyable and easy to prepare.
Each day includes four meals: breakfast, lunch, snack, and dinner, with safe FODMAP limits (grams) included for any ingredient that could become problematic in larger portions. Protein sources rotate across the week — poultry, fish, eggs, tofu, and legumes — following evidence-based frequency recommendations for optimal gut and metabolic health.
All recipes are designed to be simple, quick, and kind on your gut.
This structure blends perfectly with the low FODMAP elimination phase. By keeping each plate balanced, you reduce FODMAP load naturally while supporting overall health; energy balance, hormone function, and nutrient adequacy.
For those with IBS or SIBO, this plan helps stabilise digestion, minimise bloating, and maintain dietary variety during a restrictive period. Every ingredient is evidence-checked against Monash University’s 2025 FODMAP data.
Creatine and this diet is basically a legal cheat code. Great stuff.
Do you track your fiber intake? I find that’s the missing link for many.
I’ve been using a similar macro split and the energy levels are insane.
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