7-Day Low FODMAP Meal Plan for Bloating Relief

Last updated on January 7, 2026

Do you ever feel like your stomach is a balloon ready to pop after a "healthy" meal? You're not alone. Chronic bloating is one of the most frustrating digestive symptoms, often leaving you feeling uncomfortable in your own skin, struggling to zip up your favorite jeans, and utterly confused about what you can actually eat.

Ironically, many foods we consider healthy—like apples, beans, and cauliflower—are often the biggest culprits. This is because they are high in FODMAPs, a group of fermentable carbohydrates that can wreak havoc on sensitive guts.

The good news? The Low FODMAP Diet has a 50-80% success rate in significantly reducing bloating and abdominal pain for those with Irritable Bowel Syndrome (IBS) and other functional gut disorders.

By the end of this article, you'll have a complete 7-day meal plan to start feeling like yourself again.

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Understanding FODMAPs

Before diving into your meal plan, it helps to understand why certain foods cause bloating in the first place.

FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine, leading to water retention and gas production from bacterial fermentation. ^{1 2}

For a complete breakdown of the science and studies behind this, read our deep-dive: What is the Low FODMAP Diet for Bloating? Understanding the Basics.

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How the Low FODMAP Diet Works

The Low FODMAP diet isn't meant to be forever—it's a strategic 3-phase process to find YOUR specific triggers.

The diet consists of an Elimination Phase (2-6 weeks), a Reintroduction Phase (testing triggers), and a Personalization Phase (long-term plan).

Learn exactly how to navigate each phase successfully: The 3 Phases of the Low FODMAP Diet.

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Foods to Eat vs. Foods to Avoid

Knowing what to put on your plate—and what to leave behind—is half the battle.

• Avoid: Onions, garlic, apples, wheat, beans, honey, and most dairy.
• Enjoy: Berries, rice, eggs, fish, lactose-free dairy, and potatoes.

For a complete list of foods to stock up on, see: Low FODMAP Foods to Eat for Bloating Relief.

And for a detailed guide on what to eliminate, check out: High FODMAP Foods to Avoid for Bloating.

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Your 7-Day Low FODMAP Meal Plan for Bloating

All portions should be adjusted to individual needs. Use garlic-infused oil (strained) for flavor without the FODMAPs. When in doubt, check portion sizes using the Monash FODMAP app. ³

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Day 1: The Reset

Theme: Starting fresh with simple, soothing meals.

Meal	Recipe
Breakfast	Oatmeal Powerhouse – ½ cup rolled oats cooked in lactose-free milk, topped with a handful of blueberries, 1 tbsp chopped walnuts, and a drizzle of maple syrup.
Lunch	Grilled Chicken Spinach Salad – 150g grilled chicken breast over a bed of baby spinach, sliced cucumber, 5 cherry tomatoes, shredded carrot, and a simple lemon-olive oil dressing.
Dinner	Baked Salmon & Roasted Veggies – Salmon fillet (skin-on) baked with lemon and dill, served with roasted carrots and steamed baby potatoes.
Snack	Rice cakes (2) with 1 tbsp natural peanut butter.

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Day 2: Light & Fresh

Theme: Bright flavors without the bloat.

Meal	Recipe
Breakfast	Savory Egg Toast – 2 scrambled eggs with a handful of sautéed spinach, served on 1 slice of gluten-free or low-FODMAP sourdough toast.
Lunch	Tuna Lettuce Wraps – Canned tuna mixed with mayo (no onion/garlic), a squeeze of lemon, and cracked pepper. Wrap in large butter lettuce leaves with sliced cucumber.
Dinner	Ginger Beef Stir-Fry – Sliced beef stir-fried with bell peppers, bok choy, and fresh ginger in a splash of tamari (gluten-free soy sauce), served over steamed white rice.
Snack	1 firm banana (less ripe = lower FODMAP) or a small handful (30g) of macadamia nuts.

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Day 3: Comfort Without the Bloat

Theme: Satisfying comfort food, gut-friendly style.

Meal	Recipe
Breakfast	Berry Chia Smoothie – Blend ½ cup lactose-free yogurt, ½ cup strawberries, 1 tbsp chia seeds, and a splash of almond milk until smooth.
Lunch	Quinoa Buddha Bowl – Cooked quinoa, roasted zucchini slices, cubed firm tofu (pan-fried with garlic-infused oil), pumpkin seeds, and a tahini drizzle.
Dinner	Crispy Chicken Thighs with Polenta – Oven-roasted chicken thighs (skin-on for crispiness) with creamy polenta and a side of steamed green beans (limit to ¾ cup).
Snack	Small pot of lactose-free yogurt or a slice of aged cheddar cheese.

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Day 4: Plant-Forward Power

Theme: Leaning into low-FODMAP vegetables.

Meal	Recipe
Breakfast	Protein-Packed Start – 2 hard-boiled eggs with a side of ¾ cup cantaloupe or honeydew melon cubes.
Lunch	"Clean Out the Fridge" Soup – A simple soup made with low-FODMAP vegetable broth, diced carrots, potato, kale (limit to 1 cup), and shredded leftover chicken or turkey. Season with salt, pepper, and fresh thyme.
Dinner	Simple Bolognese – Gluten-free pasta with a homemade tomato-based meat sauce (use garlic-infused oil instead of garlic, skip onions, use canned crushed tomatoes).
Snack	Carrot sticks with 2 tbsp tahini or a small handful of pumpkin seeds.

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Day 5: Weekend Prep

Theme: Easy meals with leftovers in mind.

Meal	Recipe
Breakfast	Fluffy GF Pancakes – Pancakes made with a gluten-free flour blend, topped with pure maple syrup and ¼ cup fresh raspberries.
Lunch	Leftover Bolognese from Day 4 – reheat and enjoy!
Dinner	Classic Steak Night – Grilled steak (your preferred cut), creamy mashed potatoes (made with butter and lactose-free milk), and a simple green salad with olive oil dressing.
Snack	Air-popped popcorn (plain or lightly salted, about 2 cups).

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Day 6: Simple & Savory

Theme: Quick, no-fuss meals.

Meal	Recipe
Breakfast	Cheesy Herb Omelet – 2-egg omelet with shredded cheddar cheese and fresh chives (the green tops of green onions are low FODMAP!).
Lunch	Turkey Club Sandwich – Sliced turkey, lettuce, tomato, and mustard on gluten-free bread. Serve with a side of plain potato chips (check ingredients).
Dinner	Lemon-Herb Baked Fish – White fish fillet (cod, tilapia, or sole) baked with lemon slices, olive oil, and fresh herbs. Serve with rice pilaf (ensure broth is onion/garlic-free) and steamed zucchini.
Snack	1 kiwi fruit.

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Day 7: Celebration Meal

Theme: Ending the week with flavorful, satisfying dishes.

Meal	Recipe
Breakfast	Tropical Cottage Cheese Bowl – ½ cup lactose-free cottage cheese topped with ½ cup fresh pineapple chunks and a sprinkle of unsweetened shredded coconut.
Lunch	Vietnamese-Inspired Noodle Soup – Rice noodles in a clear, low-FODMAP chicken broth with sliced chicken, bean sprouts, fresh cilantro, and a squeeze of lime. (Avoid pre-made broths with onion/garlic.)
Dinner	Low FODMAP Taco Night! – Corn tortillas filled with seasoned ground beef (cumin, paprika, oregano, salt – no taco seasoning packets with onion/garlic powder), shredded lettuce, diced tomato, shredded cheddar, and a dollop of lactose-free sour cream.
Snack	2-3 squares of dark chocolate (70% cocoa or higher).

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Tips for Maximizing Bloating Relief

6.1. Beware of FODMAP Stacking

Even "safe" foods can cause issues if you eat too much of multiple foods containing the same FODMAP type in one meal. For example, combining oats (fructans), a large portion of almonds (oligosaccharides), and wheat-based bread in a single sitting could push you over the threshold. Space out your low-FODMAP servings. ⁴

6.2. Stay Hydrated (But Skip the Fizz)

Drinking enough water (aim for 6-8 glasses daily) supports healthy digestion and helps move things along. However, carbonated beverages introduce extra gas into your digestive system—exactly what you're trying to avoid. Stick to still water, herbal teas (peppermint is excellent for digestion), or infused water with cucumber and citrus. ^{5 6}

6.3. Chew Slowly and Mindfully

Digestion begins in your mouth. Chewing thoroughly breaks down food and signals your stomach to prepare digestive enzymes. Eating too fast often leads to swallowing air, which contributes directly to bloating. Try putting your fork down between bites.

6.4. Cooked Over Raw

While raw vegetables are nutritious, large raw salads can be harder to digest for sensitive stomachs. During the elimination phase, consider lightly steaming, roasting, or sautéing your vegetables to make them gentler on your gut.

6.5. Become a Label Detective

FODMAP traps hide in unexpected places. Watch out for ingredients like:

• Inulin or chicory root fiber (added to "fiber-enriched" products)
• Onion or garlic powder (in spice blends, soups, sauces)
• High fructose corn syrup (in sauces, dressings, packaged snacks)
• "Natural flavors" (can sometimes contain FODMAP ingredients)

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Conclusion

You now have a complete 7-day low FODMAP meal plan designed specifically to help reduce bloating and bring back your comfort. Remember, the first few days might feel like an adjustment—you're essentially resetting your gut—but most people start noticing a difference within the first week.

Key Takeaways:

• Focus on whole, unprocessed foods during the elimination phase.
• Pay attention to portion sizes—they matter with FODMAPs.
• Don't forget to hydrate, chew slowly, and give your gut time to heal.

This meal plan is your Phase 1. Once you feel relief, the next step is the Reintroduction Phase, where you'll systematically test foods to discover your personal triggers. Working with a registered dietitian specializing in gut health can make this process smoother and more personalized.

Your Next Step: Bookmark this page, share it with a friend who needs it, or download our [printable shopping list] (if applicable) to make grocery shopping a breeze.

You've got this.

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