Physician-Designed · Evidence-Based
An IBS Meal Plan That Won’t Set You Off
IBS nutrition is a minefield of hidden triggers — onion and garlic are in everything. Your plan applies low-FODMAP principles automatically: trigger foods are engineered out, flavor is engineered back in (garlic-infused oil is FODMAP-free), and fiber is added gently, soluble-first.
How your weekly plan adapts
- Onion and garlic out in all forms — garlic-infused olive oil and green-onion tops carry the flavor
- High-FODMAP fruits (apples, pears, watermelon, stone fruit) swapped for berries, citrus, kiwi, grapes
- Lactose-free dairy and hard aged cheeses instead of milk and soft cheese
- Soluble fiber first (oats, psyllium), increased gradually — never a sudden fiber bomb
- Polyol sweeteners (sorbitol, xylitol) and excess carbonation excluded
- Smaller, more frequent meals to keep gut load steady
What a day can look like
Illustrative examples — your actual plan is built from your full profile (conditions, medications, allergies, budget, and cuisine preferences).
- Breakfast: Oatmeal with blueberries and lactose-free yogurt
- Lunch: Grilled chicken, rice, carrots, and cucumber with garlic-infused oil
- Dinner: Baked salmon, roasted potatoes, sautéed spinach
Your first plan takes about 2 minutes
Build your profile once — conditions, medications, allergies, budget — and get a personalized weekly plan with a grocery list you can send to Instacart or Kroger.
Create your planBasic $9.99/mo · Pro $24.99/mo · cancel anytime
Common questions
Is this a full elimination low-FODMAP diet?
It applies low-FODMAP principles to everyday eating. A formal elimination-and-reintroduction protocol is best done with your clinician or dietitian; this plan makes the maintenance phase livable.
How do you make food taste good without onion and garlic?
FODMAPs aren’t oil-soluble — garlic-infused olive oil delivers the flavor without the trigger, plus green-onion tops, herbs, ginger, and citrus.
Won’t more fiber make me worse?
Added too fast, yes. The plan favors soluble fiber and ramps gradually — the approach shown to help IBS rather than aggravate it.
Related condition plans
MyNutriCart provides nutrition education and meal planning, not medical care. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician about your condition, medications, and before changing your diet. Some conditions and medications require direct physician supervision and are not eligible for automated plans.