Low FODMAP Choices to Calm Your Gut

Day 1

• Breakfast: Oats with almond milk, blueberries, and chia seeds (low FODMAP fruits and fiber to support digestion).

• Snack: A handful of pumpkin seeds (magnesium and fiber to support gut health).

• Lunch: Grilled chicken with zucchini, spinach, and quinoa (protein, fiber, and easily digestible vegetables).

• Snack: A small portion of lactose-free yogurt (probiotics for gut health).

• Dinner: Grilled salmon with steamed broccoli and roasted sweet potatoes (low FODMAP, anti-inflammatory foods for gut comfort).

Day 2

• Breakfast: Scrambled eggs with spinach and tomatoes (low FODMAP vegetables and protein).

• Snack: A small handful of almonds (healthy fats and fiber for gut support).

• Lunch: Turkey lettuce wraps with cucumber, carrots, and a side of quinoa (low FODMAP veggies and lean protein).

• Snack: Rice cakes with peanut butter (fiber and healthy fats to support digestion).

• Dinner: Grilled chicken with roasted Brussels sprouts and quinoa (protein and fiber for gut health).

Day 3

• Breakfast: Chia seed pudding with coconut milk and strawberries (low FODMAP fruits and probiotics for digestion).

• Snack: Carrot sticks with hummus (low FODMAP vegetables and fiber for gut support).

• Lunch: Tofu stir-fry with bok choy, carrots, and bell peppers (low FODMAP vegetables and plant-based protein).

• Snack: A small portion of lactose-free yogurt (probiotics to support gut health).

• Dinner: Grilled shrimp with steamed spinach and roasted potatoes (low FODMAP, easily digestible proteins and fiber).

Day 4

• Breakfast: Smoothie with spinach, blueberries, chia seeds, and almond milk (low FODMAP fruits and fiber to support digestion).

• Snack: A handful of walnuts (omega-3s and fiber for gut support).

• Lunch: Grilled chicken with a salad of lettuce, tomatoes, cucumber, and olive oil (low FODMAP vegetables for gut comfort).

• Snack: A small portion of kefir (probiotics to improve gut function).

• Dinner: Grilled turkey with roasted zucchini and quinoa (protein, fiber, and low FODMAP vegetables for digestive ease).

Day 5

• Breakfast: Oats with almond milk, ground flaxseeds, and raspberries (fiber-rich, low FODMAP fruits for gut health).

• Snack: Celery sticks with almond butter (fiber and healthy fats to promote gut health).

• Lunch: Grilled chicken with steamed asparagus and quinoa (protein and low FODMAP vegetables for gut comfort).

• Snack: A handful of mixed nuts (fiber and healthy fats for gut health).

• Dinner: Grilled salmon with roasted carrots and quinoa (protein and fiber to reduce inflammation and support digestion).

Day 6

• Breakfast: Scrambled eggs with sautéed spinach and zucchini (protein and low FODMAP vegetables to support digestion).

• Snack: A small handful of pumpkin seeds (magnesium and fiber for gut health).

• Lunch: Roasted chicken with a salad of mixed greens, cucumber, and olive oil dressing (low FODMAP and anti-inflammatory vegetables).

• Snack: Lactose-free yogurt with a drizzle of honey (probiotics to aid digestion).

• Dinner: Grilled shrimp with roasted cauliflower and quinoa (low FODMAP vegetables and easily digestible protein for gut health).

Day 7

• Breakfast: Smoothie with kale, chia seeds, almond milk, and strawberries (low FODMAP fruits and fiber to support gut health).

• Snack: A handful of almonds (fiber and healthy fats to support digestion).

• Lunch: Grilled turkey with roasted carrots, zucchini, and quinoa (protein and low FODMAP veggies for digestion).

• Snack: Rice cakes with almond butter (fiber and healthy fats to support gut health).

• Dinner: Grilled chicken with steamed spinach and roasted sweet potatoes (low FODMAP foods for digestion and gut comfort).