Welcome to the Once a Month Meals Low FODMAP Meal Plan
Our Low FODMAP meal plans are designed to provide healthy, satisfying recipes that are compliant with a Low FODMAP Diet. Meal plans include a wide variety of recipes that reduce or eliminate the fermentable sugars found in many types of fruits, vegetables, grains, and dairy products. The goal of these plans is to alleviate the challenge of meal planning while following a Low FODMAP diet.
Once a Month Meals’ Low FODMAP meal plans are curated by our Registered Dietitian and follow the most up to date recommendations laid out by the Monash University FODMAP Diet and other evidence-based resources.
What is the Low FODMAP Diet?
FODMAPS are fermentable sugars that are not absorbed properly in the digestive tract and can trigger symptoms in people with IBS (Irritable Bowel Syndrome). A low-FODMAP diet reduces and/or eliminates foods containing these sugars in order to manage IBS symptoms.
The diet typically begins with a several week elimination phase, followed by a gradual reintroduction phase to determine which FODMAPS can be tolerated. The ultimate goal is to for IBS-sufferers to consume the most liberal diet possible while still maintaining symptom relief. This diet should be followed under the supervision of an experienced dietitian or another healthcare provider.
You can find more evidence-based information about the Low FODMAP diet here.
Types of Food Not Included:
- Foods high in lactose (dairy products such as milk, yogurt, and certain cheeses)
- Foods high in fructose (certain fruits, honey, high fructose corn syrup, etc.)
- Foods containing sorbitol or mannitol (certain fruits and vegetables, certain artificial sweeteners)
- Foods high in fructans or GOS (wheat, rye, garlic, onions, and most legumes)
More detailed information on high and low FODMAP foods can be found on the Monash University website.
Ingredients to Note:
It is imperative to read ingredient labels while following a Low FODMAP diet.
Recipes found on Once A Month Meals’ Low FODMAP meal plans do not include any high FODMAP ingredients; however, please be aware that ingredients in packaged food items can vary from brand to brand, so you will want to make sure that you are purchasing low FODMAP versions of all ingredients. In particular, garlic and onion are commonly found in certain brands of foods like broths and stocks, so be sure to read labels and purchase versions that do not contain garlic or onion.
Here is a list of ingredients commonly found in our recipes that you will want to be sure do not contain garlic, onion, or other high FODMAP foods when you purchase your ingredients:
- Broths and stocks (chicken, beef, etc.)
- Pasta/marinara sauces
- Barbecue sauce
- Sun-dried tomatoes
- Sausage (beef, chicken, turkey, etc.)
- Other low FODMAP sauces and dressings
Low FODMAP Recipes and Meal Plans:
Want to Try a Free Low FODMAP Meal Plan?
Sign up to receive a Free Low FODMAP Freezer Meal Plan and it will be sent straight to your inbox!
You’ll receive a freezer cooking Low FODMAP meal plan complete with 3 recipes doubled to make 6 meals for the freezer! But don’t worry! We’ve done all the adding, combining, and more with our step-by-step instructions!
Your Meal Plan Comes with:
- A Grocery Shopping List organized by category for faster and easier shopping.
- Prep Instructions to help you prepare all your ingredients ahead of time.
- Step by Step Cooking Day Instructions for fast and efficient freezer cooking.
- Individual Recipe Cards with detailed cooking and freezing instructions.
- Printable Labels for your freezer bags with thawing and reheating instructions.
- A Thaw Sheet for a full list of your menu’s defrosting or reheating instructions.
Tips and Resources for our Low FODMAP Meal Plan:
- Looking for low FODMAP versions of common ingredients? Try these brands: FODY Foods, FODMAPPED, Casa de Sante, Prego Sensitive Recipe, Whole Foods 365 Brand, Applegate Farms, and gluten-free brands like Glutino and Schar.
- For a complete resource on high and low FODMAP foods, check out our favorite resource, the Monash University Food Guide app.
- Following a specialized diet can be challenging! Check out these tips for freezer cooking for your unique dietary needs.
- When preparing your plan, be sure to print out your labels (found within your Menu Resources) so that you have quick and easy access to the nutrition facts on serving day.
*Disclaimer for our Low FODMAP Meal Plan*
Once A Month Meals’ Low FODMAP meal plans and recipes are not meant to be a substitute for individualized nutrition counseling or medical advice. Always consult with your doctor before making changes to your diet.
Additionally, while recipes found on Once A Month Meals’ Low FODMAP meal plans do not intentionally include any high FODMAP ingredients, please be aware that specific ingredients found in packaged food items can vary greatly from brand to brand; it is ultimately the responsibility of the consumer to read all ingredient labels to ensure that they are purchasing low FODMAP versions of ingredients.