Sample Low FODMAP meal ideas

Sample Low FODMAP meal ideas

Breakfast
  • Gluten-free or spelt toast with vegemite, strawberry jam (sweetened with sucrose)
  • Cereal (oats, porridge, cornflakes*, rice bubbles*)
  • Tea or coffee (lactose-free milk if you have lactose malabsorption)
  • Serve of suitable  low FODMAP fruit
    * add oat or rice bran for extra dietary fibre
Lunch
  • Gluten-free or spelt sandwich with fillings (ham/salad, tuna/ salad, cheese/salad, egg/ lettuce)
  • Soup homemade with low FODMAP vegetables
  • Fresh salads with dressing (olive oil, lemon juice) and plain meat
  • Gluten-free pizza with low FODMAP vegetable toppings
Dinner
  • Meat/fish/tofu plus low FODMAP vegetables/ salad plus potato/rice/gluten-free pasta/rice noodles
Snacks
  • One serve of suitable fruit (cantaloupe, banana, grapes, strawberries, orange)
  • Yoghurt (lactose-free if you have lactose malabsorption)
  • Gluten-free biscuits and cakes