Low FODMAP Diet Menu & Nutrition

Sample Menu

Here’s a sample daily menu, provided by FODMAP expert Kate Scarlata:


High-Fiber Breakfast Porridge

1/9 cup old-fashioned oatmeal

4 teaspoons red quinoa

4 teaspoons oat bran

½ cup lactose-free milk

½ cup water

1/3 tablespoon chia seeds

1/3 tablespoon chopped walnuts

Dash of cinnamon

Dash of maple syrup

1/6 cup chopped strawberries


Bibb Lettuce, Feta and Pecans with Dijon Dressing

¼ head Bibb lettuce

1/8 cup Feta cheese, crumbled

¼ tablespoon red wine vinegar

¼ teaspoons Dijon mustard

¼ chopped tomato

¾ tablespoon olive oil

Dash of sea salt

Dash of pepper

½ teaspoon fresh chives, chopped

1/8 cup pecans, toasted 

Blueberry Kiwifruit Smoothie

¼ cup frozen blueberries

1 small kiwifruit, peeled

1/3 cup lactose-free vanilla yogurt

Ice as desired


Maple Dijon Pork and Pineapple Kabobs

3 teaspoons maple syrup

3 teaspoons Dijon mustard

1/4 pound pork tenderloin

1/2 red pepper

1/8 fresh pineapple

1/4 zucchini 

Baby Kale Salad with Simple Mustardy Dressing Dash sea salt

½ tablespoon red wine vinegar

1 teaspoon fresh chives, chopped

1 teaspoon Dijon mustard - best quality like Maille

1 ½ tablespoons olive oil           

1 medium-size potato 


Frozen Banana Pop

1 peeled banana

1/8 cup nonfat vanilla Greek yogurt

1/8 cup finely chopped unsalted peanuts

1/2 tablespoon mini semi-sweet chocolate chips


Here’s a breakdown of the nutritional content of a typical day on a low FODMAP diet, alongside recommendations from the government’s 2010 Dietary Guidelines for Americans. Diet figures were calculated by U.S. News using ESHA Food Processor software.

Low FODMAP Diet Recommended
Calories 1,417 Women Men
21-25: 2,000
26-50: 1,800
51+: 1,600
21-40: 2,400
41-60: 2,200
61+: 2,000
Total Fat 44% 20%-35%
Saturated 8% Less than 10%
Trans 0% N/A
Total Carbohydrates 46% 45%-65%
(total except as noted)
18% N/A
Fiber 24 g. Women Men
19-30: 28 g.
31-50: 25 g.
51+: 22 g.
19-30: 34 g.
31-50: 31 g.
51+: 28 g.
Protein 15% 10%-35%
Sodium 1,693 mg. Under 2,300 mg., under 1,500 mg. for 51+
Potassium 3,456 mg. At least 4,700 mg.
Calcium 607.5 mg. 19-50: 1,000 mg.
51+: 1,200 mg.
Vitamin B-12 1.5 mcg. 2.4 mcg.
Vitamin D 1.5 mcg. 15 mcg.

Recommendations apply to adults 19 and older except as noted. Recommended calories assume a sedentary lifestyle. g.: grams. mg.: milligrams. mcg.: micrograms. Because of rounding, protein, fat and carbohydrate content may not add up to 100 percent.

Last updated by Rachel Pomerance Berl | January 03, 2014

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