Low FODMAP meals and meal plan ideas

By GroceryWise · Published

These low FODMAP meal ideas are built from supermarket staples you can buy at Coles and Woolworths this week: breakfast, lunch and dinner, and a simple five-day meal plan. They are ideas, not recipes, and each one names the products to look for. Each product's page has this week's price at each supermarket.

Every product below was in Coles' FODMAP Friendly aisle, which GroceryWise lists as Low FODMAP Food, or is from the Fodmapped For You range, when we checked in October 2026. We haven't tested any product, so check each pack for a certification logo and its serve size. Our low FODMAP shopping guide explains both logos. Names, links and stockists come from this week's prices.

The fresh food comes from Monash University's low FODMAP shopping list, which lists plain meat, chicken, fish, eggs and firm tofu as staples, and lists vegetables such as carrot, green beans, broccoli head and green capsicum as low at one standard serve of 75g. Where a meal adds a vegetable, it is one such serve. The strawberry serve is from Monash's 2021 retest, covered in our article are grapes low FODMAP?. The Monash FODMAP app holds Monash's current serves, so check the app before relying on a number here.

Low FODMAP breakfast: porridge or cereal

Rolled oats or a cereal from the list below, with one of the almond or soy milks below or lactose-free yoghurt. Check the serve on each pack. For fruit, Monash's retest puts a low FODMAP serve of strawberries at 5 medium (65g).

Low FODMAP lunch ideas: soup

A Fodmapped For You soup, or its chicken bone broth as a base. Last night's leftovers work too.

Low FODMAP dinner: curry

A Fodmapped For You simmer sauce with plain chicken and konjac rice, plus one 75g serve of green beans or carrot.

Low FODMAP dinner: stir-fry

Fodmapped For You's teriyaki stir-fry sauce with firm tofu or plain beef and konjac noodles, plus one 75g serve of broccoli head or green capsicum.

Low FODMAP dinner: pasta

Gluten-free penne, gnocchi or konjac spaghetti with a Fodmapped For You pasta sauce and plain beef mince, plus one 75g serve of carrot or green capsicum.

A simple low FODMAP meal plan

Five days built from the meals above, using leftovers so nothing goes to waste. Swap meals around to suit you.

  • Monday: porridge or cereal, a Fodmapped For You soup, a simmer-sauce curry.
  • Tuesday: porridge or cereal, a Fodmapped For You soup, a teriyaki stir-fry.
  • Wednesday: porridge or cereal, a teriyaki stir-fry, pasta with a Fodmapped For You sauce.
  • Thursday: porridge or cereal, a Fodmapped For You soup, a simmer-sauce curry.
  • Friday: porridge or cereal, pasta with a Fodmapped For You sauce, a teriyaki stir-fry.

Monash's guide to low FODMAP meal planning notes that the strict stage of the diet is only meant to last 2 to 6 weeks, before foods are reintroduced. It lists soy milk made from soy protein among the staples, so check which a soy milk is made from.

Before you buy

  • Look for a Monash University or FODMAP Friendly logo on the pack.
  • Check the serve size printed with the logo: a larger serve may not be low FODMAP.
  • Read the ingredient list for garlic, onion, inulin, honey and polyol sweeteners (420, 421, 953, 965, 967).
  • Choose meat, chicken and fish that is plain, not marinated or crumbed.

The ingredients to watch come from Monash University's guide to reading labels. Each product here was chosen from Coles' FODMAP Friendly aisle or the Fodmapped For You range. The aisle and brand names are not a certification, and we haven't tested any of them.

For bars and corn chips between meals, see our low FODMAP snacks, and for a full list by aisle, our low FODMAP Woolworths and Coles shopping list.

This page is general information, not medical or dietary advice. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which meals suit you; Dietitians Australia has a directory to find one.

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