Tag Archives: low fodmap

IBS / Low Fodmap, Dairy Free AND Vegetarian, Complete Daily Menu for 1 Week

9 Apr

I’ve tried to use the most restrictive fodmap lists possible so as not to exclude anybody. Apart from the eggs, this diet should include pretty much ANYBODY!

Breakfast Options

1. Banana, home made maple oat granola and soya yoghurt

2. Spelt toast with olive tapenade, or dairy free spread and a smear of jam or syrup

3. Melon and grape salad with soya yoghurt

4. Gluten free crackers spread with yeast spread and topped with slices of tomato or lettuce

5. Oatmeal made with almond, rice or soy milk and flavoured with cinnamon and golden syrup or maple syrup

6. Gluten free pancakes with blueberries and maple syrup

7. Rice cakes with almond butter, a little syrup and bananas

8. Boiled egg with spelt toast

Lunch Options

1. Egg / cucumber sushi served with miso soup

2. Polenta (made up with almond milk) with low fodmap pesto, roasted peppers, tomatoes and basil

3. Greek salad with lettuce, raw courgette,olives, tomatoes and pumpkin seeds (+ non dairy cheese or bacon if possible)

4.Spelt bread with olive spread, grilled zucchini and omelette

5. Baked sweet potato with dairy free spread, lettuce and French beans

Dinner Options

1. Thai vegetable curry with bamboo shoots, carrots, green beans, ginger, lemongrass

2. Stuffed red peppers with wild rice and pine nuts

3. African style pumpkin seed and sweet potato stew

4. Gluten free pasta with oil, vegan pesto and fresh tomatoes

5. Gluten free lasagne/ pasta bake, with layers of: roasted tomatoes, spinach, white sauce (made up with gluten free flour, and acceptable milk substitute eg lactose-free or soya milk) – top with beaten egg and a sprinkling of sunflower seeds

6. Mixed nutburgers (chopped nuts, gluten free breadcrumbs, herbs, egg) with mashed potato and carrots

7. Carrot, celery and coriander soup served with spelt bread

5 day low fodmap menu

17 Mar

Menu plan:

1. Potato and bacon (and a chunk or two of Brie) hash, with a side of spinach

2. Quinoa salad with lemon, mint, coriander, olives, red peppers, carrots, celery and squares of Cheddar

3. No-lentil kedgeree

4. 100% mince burger with mashed potato and green beans

5. Pomelo (grapefruit) and prawn salad

Shopping list:


  • Potatoes
  • Bacon
  • Brie
  • Spinach


  • Quinoa
  • Lemon
  • Mint
  • Coriander
  • Olives
  • Red peppers
  • Celery
  • Cheddar


  • 50g butter
  • 1 medium onion , finely chopped
  • 3 cardamom pods, split open
  • ¼ tsp turmeric
  • 1 small cinnamon stick
  • 2 fresh bay leaves or 1 dried
  • 450g basmati rice
  • 1 litre/1¾ pints chicken stock or fish stock, ideally fresh
  • 750g un-dyed smoked haddockfillet
  • eggs
  • 3 tbsp chopped fresh parsley
  • lemon , cut into wedges, to garnish


  • Mince
  • Potato
  • Green beans


  • 12-16 medium cooked shrimp (prawns)
  • 1 -2 pink grapefruits or half a pomelo
  • Half a courgette
  • 1 red pepper, thinly sliced
  • 1/4 cup fresh mint
  • Green parts of spring onion
  • 1 endive
  • lime juice
  • Soy sauce
  • 1 tbsp brown sugar
  • Rice and/or rice crackers

Low Fodmap Diet Plan

11 Mar
  1. stir fry with udon, alfalfa, bamboo shoots, bok choi and red pepper with tofu
  2. braised endives and potatoes baked a la dauphinoise
  3. butternut squash risotto
  4. herbed lamb or halloumi cutlets with green beans, mash and gravy
  5. gluten free/ regular pasta with fried celery, red pepper and minced beef bolognese sauce



  • Udon
  • Beansprouts
  • Bamboo shoots
  • Bok Choi
  • Red pepper
  • Tofu
  • Green part of spring onion
  • ginger


  • Endives
  • Potatoes
  • Cream
  • Butter
  • Parmesan


  • Butternut squash
  • Risotto rice
  • Wine
  • Sage
  • Celery


  • Lamb cutlets
  • Halloumi burger slices
  • French beans
  • Potatoes


  • Gluten free pasta
  • Celery
  • Red pepper
  • Minced beef
  • Tinned tomatoes