A Day on a Plate: Low FODMAP eating.

Written By Claudia Coombes

Low Fodmap meal ideas

One of the most common things I hear from my patients when discussing the low FODMAP diet is their overwhelm about food choices and what they are going to eat! Some people worry they will be stuck with boring and plain food…..But that’s simply not true.

With the right guidance, a low FODMAP diet can be as delicious and well-balanced as any other eating plan. In this blog, I’ll share with you a sample day on a plate that shows how simple and tasty a low FODMAP diet can be. (I’ve even included the most important meal of the day – a little sweet treat after dinner!)

Breakfast: Poached eggs on toast with spinach

  •   2 slices of low FODMAP bread (gluten-free or sourdough)

  • 2 poached eggs

  • ½ cup of sauteed spinach

  • 1 cup blueberries

Mid-morning Snack:

  • ½ cup rockmelon

  • Handful of almonds/walnuts

Lunch: Grilled chicken salad with quinoa

  • Grilled chicken breast

  • 1 cup cooked quinoa

  • 1 cup mixed greens

  • 2 cups veggies – cucumber, tomato, capsicum ½ cup, carrot

  • ¼ cup feta cheese

  • Olive oil and lemon juice dressing

Afternoon Snack:

  • 4x rice cakes, peanut butter + 5 strawberries sliced

Dinner: Salmon Poke Bowl.

  • Salmon fillet pan/air fried with teriyaki sauce

  • 1 cup rice (white or brown)

  • Finely chopped carrot, cucumber, ¼ cup pickled red cabbage, ¼ cup edamame

  • 3 slices avocado

  • Sprinkle of sesame seeds

  • Squirt of Japanese mayo.

Sweet Treat:

1 row of milk or dark chocolate + tea.

Don’t let misconceptions about the low FODMAP diet hold you back! As a dietitian long specialising in IBS, Claudia can help you create meals that are nutritious, flavourful, and fit in with your lifestyle, so you can simply focus on enjoying your food and feeling great!

Click here to enquire about an appointment with Claudia!

Claudia Coombes
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Is it Wheat or Gluten or Fructan? There’s a difference!