Free starter kit
Free 7-day low-FODMAP starter kit
A practical starter kit for IBS-sensitive meal planning: grocery staples, seven simple day patterns, trigger swaps, and links back to the lookup tool.
1. Safe shopping baseEggs, chicken, rice, oats, potatoes, lactose-free milk, firm bananas, blueberries, carrots, cucumber, and garlic-infused oil.
2. Seven day patternRepeat simple breakfast, lunch, dinner, and snack templates before adding variety.
3. Trigger swap sheetGarlic to infused oil, onion to chives, wheat pasta to rice/corn pasta, honey to maple syrup.
4. Plate tracker habitUse Today's Plate before dinner so calories and FODMAP risk are visible together.
Seven simple day patterns
Day 1Oats + firm banana. Rice bowl with chicken and cucumber. Potato, eggs, carrots.
Day 2Lactose-free yogurt if tolerated. Quinoa bowl. Fish, rice, zucchini.
Day 3Eggs and toast if label-safe. Chicken salad. Rice pasta with garlic-infused oil.
Day 4Oats and blueberries. Potato bowl. Beef, rice, lettuce, tomato if tolerated.
Day 5Firm banana snack. Tuna or chicken rice cakes. Eggs, potato, green beans.
Day 6Quinoa breakfast bowl. Lactose-free milk smoothie. Fish and rice.
Day 7Repeat the best day. Do not add new variables until the pattern is readable.
Use the live tool with this kit.
Search each food, add it to Today's Plate, and save the foods that work for your own pattern.
Open the calorie counter Open grocery list