Gluten-Free Menu Plan Jan. 12 — meals with Low FODMAPs

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DietFodmapsThis month at the Gluten-Free Menu Swap, we’re exploring specific gluten-free diets. Last week we shared ideas for a Paleo Diet. This week, I’m trying the FODMAPs diet. 

The FODMAPs diet has been reported to help reduce symptoms of IBS, or irritable bowel syndrome, and other gastrointestinal problems. So, if  you are on a gluten-free diet, but still experience frequent problems with bloating, constipation, cramping, diarrhea, etc., you may want to consider looking at the FODMAPs diet. FODMAPs is an acronym for Fermentable Oligo- Di- Monosaccharides And Polyols. The diet focuses on eating a diet LOW in those types of foods. It avoids carbohydrates high in fructose, lactose, fructans, galactans, and polyols.

The goal of the FODMAPs diet is to keep your intake of FODMAPs low, but you do not have to eliminate them completely. It is similar to the Paleo diet because it avoids wheat and gluten, legumes, and sweeteners. Unlike the Paleo diet, the FODMAPs diet allows grains like rice and corn, and dairy foods that are low in lactose.

I was surprised that the FODMAPs diet also restricts onion and garlic. I love onion and garlic! But, maybe I’ve been loving it too much. 🙂 You’ll find a good list of foods to eat, and those to avoid on this diet at the Stanford Health Care and at the IBS Group websites. I also like this post of the 8 Signs of FODMAP Intolerance.

For breakfast this week, I’ll be eating oatmeal, eggs, and Chocolate Chip Banana Muffins. For lunches, I’ll be eating chicken rice soup, baked potatoes, and chicken lettuce wraps.

Don’t forget to check below our menu for more gluten-free menus, meals, and ideas for low FODMAPs meals.

Celiac Family’s Menu This Week:

Baked Chicken Nuggets

Baked Chicken Nuggets

Flank Steak

Flank Steak

Red Potato & Green Bean Salad

Red Potato/Green Bean Salad

Monday –  Baked Chicken, Roasted Spaghetti Squash with Broccoli

Tuesday – Spaghetti and Meatballs, tossed green salad

Wednesday – Chicken Nuggets, Potato Chips, Carrots

Thursday – Flank Steak, sautéed spinach, Red Potato and Green Bean Salad

Friday – GF Waffles with a Tropical Fruit Salad (no mango, no dressing)

Saturday – leftovers

Sunday – GF Pizza, Spinach Salad

Gluten Free Menu Swap Roundup

Gluten Free Always Blog: Gluten-Free
Melissa has some great meals planned for the week. She starts with Spaghetti, Pot Roast, and Caribbean Roast Chicken. Beefy Noodles, Coconut Curry Chicken, Beefy Short Ribs, and Chicken Pot Pie finish out the meals for the week.

Mom’s Plans: Gluten-Free, Dairy-Free
Melissa has a couple meals this week that would work on a low FODMAPs diet: Zucchini Pasta (also Paleo) and Beef Stew (but leave out the peas). She has some other yummy meals that could work for the FODMAPs diet if you left out the onion and garlic (ugh!): Sausage, Kale, and Spaghetti Squash BoatsSlow-Cooker Turkey Vegetable Soup, and Weight Watchers 0-Point Vegetable Soup. For more gluten-free meal ideas, check out her full menu this week.

Check back later to see who else may be sharing their gluten-free menus, recipe links, and ideas for Low FODMAPs meals.

Want to join Gluten-Free Menu Swap?

  • For this week’s roundup, email your menu link to celiacfamily[AT]gmail[DOT]com. Or, simply put your menu link in the comments below.
  • Join us next week for sharing gluten-free menus and gluten-free foods that work for a Specific Carbohydrate Diet (SCD).
  • The Gluten-Free Menu Swap Page has the current schedule of themes and hosts. If you’d like to host a future week, please send me an email (celiacfamily[AT]gmail[DOT]com) with your preferred date and theme.

Need more menu ideas?

  • smallbuttonLaura at OrgJunkie.com hosts Menu Plan Monday every week. You’ll find links to hundreds of meal plans (not necessarily gluten-free) there.
  • Or, check out some of my past menu plans.
Categories : Menu Plan



Hi Heather!

Thanks for the great article – love seeing more info on FODMAPs! This diet helped my wife tremendously. She is a dietitian who has had IBS for 20 years, and FODMAPs is the diet that finally got it under control for her.

We’ve actually started a company making the country’s first low FODMAP protein bar – nearly all the other bars on the market contain wheat, dairy, honey, agave, inulin, or some other FODMAP. Those interested can check it out at https://nicerfoods.com!



Thanks for your menu planning and especially the gluten and dairy free links, it’s one area where I fall short and need to do better with in 2015!


Jesse – Thanks for your comments. I’ll have to check out the protein bar!


Sheena – Thanks for stopping by CeliacFamily.com. Glad you found the menu plan helpful.


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