The FODMAP diet is designed to help individuals manage digestive issues, particularly those with irritable bowel syndrome (IBS). FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—short-chain carbohydrates that can be poorly absorbed in the small intestine. Meal planning is essential for those following this diet, as it allows families to enjoy delicious meals while avoiding trigger foods. Here are three diverse examples of meal planning for FODMAP diets that can help you get started!
When planning a weeknight dinner for the family, it’s crucial to create a dish that everyone will enjoy while adhering to FODMAP guidelines. This example focuses on a delicious grilled chicken salad that is both nutritious and satisfying.
In this example, we’ll prepare a Grilled Chicken Salad with a homemade vinaigrette. The use case is for a busy weeknight where you want to provide a wholesome meal without spending hours in the kitchen.
Start by marinating chicken breasts in olive oil, lemon juice, salt, and pepper. Grill them for about 6-7 minutes per side until cooked through. While the chicken is grilling, prepare your salad base with mixed greens, diced cucumbers, and cherry tomatoes. Once the chicken is rested and sliced, place it atop the salad. For the vinaigrette, mix olive oil, white wine vinegar, Dijon mustard, and a pinch of salt.
Serve the salad with the vinaigrette drizzled on top. This meal is not only FODMAP-friendly but also quick to prepare, making it perfect for the whole family.
Notes/Variations: You can substitute chicken with firm tofu for a vegetarian option. Always ensure that the tofu is plain and free from added ingredients that may contain high FODMAPs.
Lunch can often be a challenge when following the FODMAP diet, especially for those who are busy or on the go. This example highlights a simple and portable lunch option that is easy to prepare in advance.
Let’s create a Low FODMAP Quinoa Salad. This salad is a great use case for meal prepping on Sundays for the week ahead. Start by cooking a cup of quinoa according to the package instructions. Once cooled, mix the quinoa with diced bell peppers, shredded carrots, and chopped parsley. For protein, add canned chickpeas (make sure they are rinsed thoroughly to reduce FODMAP content).
For the dressing, whisk together olive oil, lemon juice, salt, and pepper. Combine the salad with the dressing and store it in airtight containers for the week. This salad stays fresh in the fridge and can easily be taken to work or school.
Notes/Variations: You can add grilled chicken or shrimp for additional protein, or swap chickpeas for chopped cucumbers for a different texture while keeping it low FODMAP.
Starting the day on the right foot is essential, and breakfast can be both nutritious and FODMAP-friendly. This example focuses on a delightful breakfast option that the whole family will love.
For this breakfast, we’ll prepare Overnight Oats with FODMAP-friendly toppings. The context here is for those who prefer a quick and easy breakfast that requires minimal morning effort. In a mason jar, combine rolled oats with almond milk, chia seeds, and a dash of maple syrup. Allow the mixture to sit overnight in the fridge. In the morning, top your oats with sliced strawberries and a sprinkle of sunflower seeds for crunch.
This breakfast is not only filling but also customizable. Each family member can add their favorite low FODMAP toppings, making it a fun and interactive breakfast choice.
Notes/Variations: Feel free to switch strawberries for blueberries or kiwi, which are also low FODMAP fruits. For a nut-free version, use coconut yogurt instead of almond milk.