- Home
- Meal plans
- Low-FODMAP
A low-FODMAP meal plan the whole family can eat
Seven dinners for the elimination phase of a low-FODMAP diet. Garlic-infused oil, chives and the green tops of spring onions stand in for garlic and onion, and foods like avocado stay within their portion limits.
Free on iPhone, Android and the web.
A week of low-FODMAP dinners
MondayGluten-Free Spaghetti Carbonara
Crisp pancetta and a silky egg-and-cheese sauce cling to gluten-free spaghetti for a quick, classic Italian supper.
TuesdayThai Shrimp Pad Thai with Rice Noodles
A quick skillet take on pad thai, with springy rice noodles, tender shrimp, crisp-tender vegetables and bright lime.
WednesdayChinese Egg Drop Soup with Bok Choy
Silky egg ribbons, tender bok choy and sweet grated carrot make a light, gingery bowl with fresh chives.
ThursdayMild Cod Fish Tacos with Soft Cabbage
Tender, gently poached cod tucks into warm corn tortillas with soft cabbage and fresh herbs. These mild tacos are simple to build and easy to enjoy.
Kids’ plate: Cod fish tacos
FridayTurkey Meatballs with Zucchini Noodles
Tender parsley turkey meatballs nestle among quick-tossed zucchini noodles with fresh basil and chives. A familiar Italian-style skillet dinner, bright and simple without tomato sauce.
Kids’ plate: Turkey Meatballs and Zucchini Noodles
SaturdayGinger Cabbage and Carrot Rice Noodles
Soft rice noodles mingle with tender cabbage and sweet carrot, lifted by fresh ginger, garlic-infused olive oil and chives. It’s a simple, savoury bowl with plenty of bright, fresh flavour.
Kids’ plate: Ginger Noodle Nests
SundayMexican Fish Tacos with Cabbage-Carrot Slaw
Flaky cod and crunchy cabbage-carrot slaw tuck into warm corn tortillas with a bright cilantro-ginger dressing.
Kids’ plate: Fish Taco Boats
What Gluten watches for: garlic, onion, wheat, honey, apples, beans, and portion sizes of moderate-FODMAP foods like avocado.
How it works
Add your family
Everyone’s allergies, diets, health conditions and ages. You only do this once.
Get a week of dinners
Gluten plans seven dinners and checks every ingredient against everyone you added.
A small change for one person
You’re low-FODMAP for IBS and your partner loves garlic. Dinner is made with garlic-infused oil, and they stir crushed garlic into their own plate.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks every recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
Plan your dinnersLow-FODMAP meal plan questions
How long should I follow a low-FODMAP meal plan?
The elimination phase usually lasts 2 to 6 weeks. Then you bring foods back one group at a time to learn your triggers. A dietitian trained in FODMAPs can guide you.
Is low-FODMAP gluten-free?
Not quite. It cuts wheat, barley and rye for their fructans, so small amounts are fine for FODMAPs. If someone has celiac, add celiac too and Gluten keeps every trace out.
How much does Gluten cost?
Nothing. Gluten is free for the whole family, on iPhone, Android and the web.
More plans and recipes
Low-FODMAPRecipesIBSRecipes
CeliacRecipesGluten-free, dairy-freeMeal plan
AIPMeal planLow-histamineMeal planCeliacMeal plan
Allergy-friendlyMeal planAlpha-galMeal plan
DiabeticMeal plan
Heart-healthyMeal plan
Gestational diabetesMeal planLow-sodiumMeal planAnti-inflammatoryMeal plan
PaleoMeal planPregnancyMeal planPCOSMeal planGluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.