Low FODMAP 1800-Calorie, 1-Day Menu Plan

It’s hard to keep track of all the new diets circulating the web today. While many are unrealistic fads, some of them are based on science and are worth investigating. Consider the FODMAP diet, which purports to help relieve stomach discomfort. This diet can help you identify trigger foods for irritable bowel syndrome (IBS). You might be asking yourself, “What does ‘FODMAP’ even mean?” Well, “FODMAP” is an acronym for “Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols.” These kinds of carbohydrates, or sugars, are molecules in foods that may cause gastrointestinal upset for some individuals, especially those with IBS.

If you are someone who suffers from symptoms of diarrhea, constipation, gas, cramping, and/or bloating, then trying a low FODMAP diet might be worth your time and your health. Try out the diet for a week or two to see if your symptoms subside. This type of elimination diet may take some getting used to, but with practice and perseverance, following a low FODMAP diet will become second nature. Keep in mind that a low FODMAP diet isn’t necessarily meant to be followed for life, but being strict at the beginning is crucial to see the best results.

One day low FODMAP menu plan example

To help you get started, here is a one-day, 1800-calorie, FODMAP-friendly menu plan that will keep blood sugar levels consistent and energy levels high while improving your digestive health.


  • Egg scramble (2 eggs with 1 cup spinach, 1/2 cup bell peppers & 1 tbsp. of feta cheese, cooked in 1 tsp. olive oil)
  • Wrap egg scramble in 2 corn tortillas

Nutrition: 21g protein, 32g cholesterol, 22g fat


  • 1/2 cup raspberries
  • Lactose-free plain yogurt (try Organic Green Valley)

Nutrition: 8g protein, 15g cholesterol, 2.5g fat


High-protein quinoa salad:

  • 3 oz. baked chicken breast, skinless, boneless
  • 1/2 cup quinoa, cooked
  • 1 tbsp. pine nuts
  • 1 cup spinach, chopped
  • 1/2 cup cucumber
  • 1/4 cup tomatoes, chopped
  • 1/4 cup carrots, chopped
  • Toss with 1 tbsp. olive oil and juice from 1 lemon

Experiment with fresh herbs and spices to add fun flavor boost!

Nutrition: 33g protein, 35g cholesterol, 19g fat


  • 1 brown rice cake topped with 1 tbsp. almond butter & a sprinkle of cinnamon

Nutrition: 4g protein, 11g cholesterol, 9g fat


  • 3 oz. baked fish (tilapia or salmon are tasty choices!)
  • 1/3 cup brown rice, cooked
  • 1 cup roasted bok choy (roasted in 1 tbsp. olive oil)
  • 5 oz. of red wine*

Nutrition: 29g protein, 41g cholesterol, 17g fat (*calculation includes 5 oz. red wine)


Coconut Chia Seed Pudding:

  • 1/3 cup light coconut milk
  • 2 tbsp. chia seeds
  • Dash of ground cinnamon
  • Sweeten with stevia or 1/2 tbsp. 100% pure maple syrup* (no added high fructose corn syrup)

Nutrition: 4.7g protein, 28g cholesterol, 18g fat (*calculated using maple syrup)

Reintroducing foods

Remember, because the FODMAP diet is a little too restrictive for most people to follow for the long term, you will eventually re-introduce them one at a time to see how you respond to them. Many people find that they can start incorporating higher FODMAP foods back into the diet one at a time and monitor their reaction to them, which helps identify which foods in particular cause them symptoms.

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