Home Health & Wellness What Do You Need to Know About the Low FODMAP Diet and SIBO?

What Do You Need to Know About the Low FODMAP Diet and SIBO?

Reading Time: 4 minutes

Bellyaches are no fun. They’re even worse when you have SIBO or irritable bowel syndrome. Some foods can make your tummy hurt, and you might feel lost.

Imagine having a cheat sheet. It tells you what foods are safe to eat. No more guessing. No more belly aches.

That cheat sheet is called the low FODMAP diet. Today, we’ll learn about it and also create a meal plan for you. It’s like a magic key for your tummy troubles. 

What is a Low FODMAP Diet?

Do you know what FODMAP means? It’s a long word! FODMAP stands for a group of short-chain carbohydrates and sugar alcohols called Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. That’s a mouthful, right?

Let’s break it down. FODMAPs are tiny bits found in food. They are a type of carbohydrate. Some people find them hard to digest, and they can make your tummy hurt. Some symptoms include:

  • Diarrhoea
  • Constipation
  • Cramping
  • Gas and flatulence
  • Stomach bloating

Understanding SIBO

SIBO is short for small intestinal bacterial overgrowth. In your gut, you have lots of tiny helpers. They are called bacteria, and some of them live in your small intestine. These bacteria are usually good to help you digest food.

Sometimes, you can have more of them. That’s what we call SIBO. It’s like a party in your small intestine. But this party can make your tummy hurt and make you feel bloated, too.

The best part is that a low FODMAP diet can help you. It can calm the party down. It can make your tummy feel better, and it’s like a friendly bouncer for your belly party.

And if you don’t have time to prepare the right food for yourself, here’s some good news. You can select a plan through a low FODMAP meal delivery service specialising in FODMAP meal plans. They bring you ready-to-eat meals right to your door.

Low FODMAP meal prep can also be a lifesaver. Spend a few hours each week preparing meals ahead of time. That way, you’ll always have a meal ready when hunger strikes.

What can I eat on the FODMAP diet?

Different people have different reactions to foods. To ease IBS and SIBO symptoms, it’s critical to avoid high FODMAP foods that upset the gut, including:

  • Lentils and beans
  • Some fruits, such as cherries, apples, peaches, and pears
  • Wheat-based products such as bread, cereal, and crackers
  • Some vegetables, such as asparagus, artichokes, garlic, and onion
  • Dairy-based yoghurt, milk, and ice cream

Instead, build your meals around foods that are low in FODMAPs, like:

  • Almond milk
  • Eggs and meat
  • Grains like rice, oats, and quinoa
  • Certain cheeses, such as brie, cheddar, camembert, and feta
  • Fruits such as oranges, grapes, blueberries, strawberries, and pineapple
  • Vegetables like tomatoes, eggplant, potatoes, zucchini, and cucumbers

IBS meal plan

Let’s talk about an IBS meal plan. IBS stands for Irritable Bowel Syndrome. That’s when your belly gets upset a lot, and an IBS meal plan can help.

Think of it like a game plan. It tells you what to eat, and it helps keep your belly happy.

This meal plan includes low-FODMAP foods. But it also includes other foods and encourages you to eat a healthy, well-balanced meal.

Fibre is super important in an IBS meal plan. Why? Because fiber works like a broom. It sweeps through your belly. It helps clean things out. There are two types of fibre: 

  • Soluble fiber is like a sponge. It soaks up water. It turns into a gel in your belly. This type of fiber can help slow things down. It can make your poop soft and easy to pass.
  • Insoluble fiber is different. It doesn’t soak up water. It stays rough. It helps keep things moving in your belly. This type of fiber can help if you’re constipated.

But remember, not all fiber is the same. Some fiber is high in FODMAPs. This type of fiber can make your belly hurt. But don’t worry. Your IBS meal plan will help you pick the right fiber.

So, an IBS meal plan is like a guidebook. It helps you know what to eat. It’s a big step towards a happy belly!

Creating a low FODMAP meal plan

Putting together a low FODMAP meal plan might seem a bit tricky at first, but with some guidance, it’ll become a breeze. Here’s a simple three-day meal plan:

Day 1

  • FODMAP breakfast. A smoothie made with spinach, bananas, and a scoop of protein powder
  • Low FODMAP dinner. Grilled chicken breast with a side of mashed sweet potatoes
  • FODMAP desserts. A handful of strawberries with a piece of dark chocolate

Day 2

  • FODMAP breakfast. Gluten-free toast topped with peanut butter and sliced bananas
  • Low FODMAP dinner. Pan-seared salmon with a side of quinoa and steamed green beans
  • FODMAP desserts. A small bowl of blueberries and lactose-free yoghurt

Day 3

  • FODMAP breakfast. A bowl of oats topped with a sprinkle of cinnamon and a spoonful of maple syrup
  • Low FODMAP dinner. Grilled tofu with a side of brown rice and stir-fried bell peppers
  • FODMAP desserts. A couple of squares of dark chocolate and a handful of walnuts

Summing up

In conclusion, a low FODMAP diet is a beneficial approach for managing digestive discomfort, especially for those with conditions like IBS and SIBO. It involves swapping out high-FODMAP foods with those from a low-FODMAP food list, making it easier to create appetising low-FODMAP meals.

From FODMAP breakfasts to FODMAP desserts, there’s a wealth of delicious options available. Plus, with the convenience of diet meal delivery services, sticking to your low FODMAP meal plan is more manageable than ever.

Remember, it’s essential to consult with a healthcare professional before starting a new diet. Each of us is unique, so what works for one person might not work for another. So, here’s to finding the right balance and enjoying food without worrying.

Your low FODMAP meal prep journey awaits. Happy eating!


  • How long does it take a low-FODMAP diet to work for SIBO? Most people who follow the Low FODMAP diet see results in two to six weeks, but it varies from person to person.
  • What are the disadvantages of low-FODMAP? Low-FODMAP diets also have problems. You can’t eat ready-made or processed foods without detailed ingredient lists. These foods might have FODMAPs, but not enough to matter to your health.
  • Does low-FODMAP starve bacteria? SIBO symptoms are kept under control by a diet low in FODMAPs. This starves the bacteria in your small intestines. When they don’t have food, they can’t ferment the food and won’t produce unwanted gas.

Ellen Diamond, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.

© Copyright 2014–2034 Psychreg Ltd