What I Eat In a Day: Low FODMAP & IBS Friendly

Hello my dear readers! I want to begin this post by saying THANK YOU for all of your responses to my most recent post on It's Mich about my journey with IBS. Talking about anything gastrointestinal related can be uncomfortable. It tends to be taboo and open discussion is generally discouraged. That is exactly why it is so important to create spaces for people to have conversations about IBS, Crohn's, UC, etc! I appreciate everyone who reached out and hope more of you feel comfortable doing so in the future.


After mentioning the Low FODMAP Diet, I received questions about meals that fit within the restrictions of eating foods with low FODMAP profiles. I documented a day of eating an IBS friendly and low FODMAP diet and wanted to share this with all of you!


I also want to preface this post with a quick word about diet...

My Personal Philosophy on Eating:

  1. I do not count calories. I do not count macronutrients (carbohydrates, proteins, fats). I have tried these methods before and they only drive me crazy!
  2. I eat to fuel my body. If I am hungry, I eat. If I am not hungry, I do not eat (unless there is ice cream involved...).
  3. I do not restrict my eating. Again, I have done it before. It is not sustainable. Anything in moderation can fit into a healthy lifestyle! I focus on whole foods that do not trigger my IBS for most of my diet. But hey, sometimes pizza, ice cream, and cookies is good for the soul. That is okay!!


This day of eating was documented on a Monday after a long Sunday of eating a lot of food. I wasn't as hungry as I generally would be on any given day so my meals appear much smaller than what I eat on other days. Each day is different depending on my hunger and activity levels, but I hope this post can provide some helpful ideas for foods and meals that minimize bloating and discomfort! Eating a low FODMAP and IBS friendly diet is all about finding what works for your body and what foods you enjoy eating. Talk to your physician or dietitian for meal plans that are well suited to your individual needs.


Breakfast Omelette

  • 2 eggs
  • Salt and Pepper
  • Feta
  • Spinach
  • Tomatoes (diced)
  • Louisiana's Pure Crystal Hot Sauce


Louisiana's Pure Crystal Hot Sauce! My absolute go to for spice. It is so difficult to find sauces that do not contain garlic or onion (most common IBS triggering ingredients due to high FODMAP content). This hot sauce is IBS friendly with low FODMAP ingredients, aka this stuff rocks.


mixed nuts


Mixed Nuts (small quantities for low FODMAP) w/ Cinnamon sprinkled on top.



Not pictured:


  • Gluten Free Corn Tortilla Chips
  • Mini Reeses Peanut Butter Cups (100% not low FODMAP, but also 100% delicious. Click here for a website that names top recommendations for low FODMAP Halloween candy)



Dark Chocolate. Essential for someone who craves sweets as often as myself. These ingredients are not completely low FODMAP, but they are fairly clean and do not personally trigger my IBS.


lunch tuna salad toast
  • Tuna Salad
    • Canned tuna in water (drained)
    • Olive Oil
    • Salt
    • Pepper
    • Red Pepper Flakes
    • Celery (diced)
  • Ezekial Toast (not gluten free, might not be tolerable for some people. Made of ancient grains that are less processed than most breads. Option to substitute gluten free toast or rice crackers)
  • Carrots
  • Celery (if tolerable, small amounts are still considered low FODMAP. Option to substitute cucumbers or radishes)
  • PB2 (powdered peanut butter mixed with water)


  • Oven Cooked Vegetables roasted at 400 °F w/ olive oil, salt, and pepper
    • Asparagus (not low FODMAP)
    • Brussel Sprout Shavings (low FODMAP in small quantities)
    • Carrots
    • Tomatoes
  • Shrimp sautéed in a pan with small amount of butter (option for olive oil instead) w/ salt and pepper
  • Option to add steamed rice to make this meal more calorically dense

Thank you for reading, I hope this post gave some helpful options for IBS friendly meals. Food allergies and sensitivities do not need to equate to bland, unenjoyable meals. I encourage all of you to explore different recipes with whole foods that satisfy your nutritional needs. As always, I would love to hear from you with any thoughts or questions. Feel free to comment down below or contact me here.


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xx Mich

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