Sample Menu Plan for Low FODMAP Diet

Breakfast

• Fructose free Breakfast Crunch (see recipe post) or a wheat free fruit free cereal from the health food section in your local supermarket
• Porridge with chopped banana (add rice malt syrup for something sweet instead of honey)
• Fresh Spelt or Gluten Free toast with cheese (cottage cheese is great), peanut butter (natural) or avocado (no more than 1/4 at a time with avocado due to sorbitol content)
• Eggs - boiled eggs are great as they are easy to eat without needing toast
• Banana Chia Smoothie (see recipe post)
• Rice porridge with banana
• Buckwheat pancakes with rice malt syrup and banana
• Omlette with spinach, goats cheese and ham

Snacks

• Rice cake topped with goats cheese, avocado & sea salt
• Natural yoghurt (no added sweeteners) with chopped banana or blueberries (approx 8 is tolerable for most people)
• Choc Banana muffins (see recipe post)
• Orange Almond Balls (see recipe post)
• Dry roasted almonds
• Banana (one per sitting)
• Carrot/Celery sticks
• 1 serve of 'safe' fruit. It is not necessary to avoid fruit altogether when you have fructose malabsorption, when a fruit is balanced with fructose and glucose, moderate amounts can be absorbed without symptoms. Fructose is generally only a problem when the fruit contains more fructose than glucose (i.e mango, apple, pear, watermelon, cherries) or too much fructose is eaten at once (for example 2-3 pieces of any fruit in one sitting). Some safe fruits include 1 medium banana or orange or a small slice of melon or pineapple. A small handful of grapes or berries (fit inside palm of your hand) are generally ok for most.

Lunch

• Baked potato with cheese, sour cream, chopped capsicum & corn (very small amount of corn only)
• Fresh Spelt or Gluten Free bread with tuna or chicken, lettuce, cucumber, carrot, alfalfa, spinach, tomato (small amounts) boiled egg, cheese, cold roast meats or peanut butter (natural)
• Roast Pumpkin Brown Rice Salad (see recipe post)
• Sushi or Sashimi
• Rice paper rolls with safe ingredients
• Frittata - include ingredients such as zucchini, spinach, chicken, goats cheese, olives
• Thai Chicken Burger (see recipe post)
• Quiche with gluten free pastry and safe veges/chicken
• Brown rice with Tuna and Yoghurt (This is a great very simple lunch for when you don't have much time - use the sun rice brown rice cups that heat in the microwave, mix through a can of tuna and a couple of spoonfuls of plain greek yoghurt and some lemon or lime juice to taste. Yum!)

Dinner

• Meat, fish, eggs or tofu 
• With rice, gluten free pasta, rice noodles, potato or polenta
• Mixed veges - most veges are safe in moderate portions but steer clear of mushrooms & cauliflower (high levels of mannitol), asparagus, artichokes & sugar snap peas (excess fructose) and garlic, onion, legumes/lentils, leek, shallots, chicory and spring onion (fructans) as they may cause symptoms

This list has been put together from a sample menu plan from Sue Shepherd @ Shepherd Works and some suggestions from us on what we eat. Please remember everyone is different, and what is tolerable for one person with fructose intolerance is not for another.