Low FODMAP Diet (Plant-Based)

This Low FODMAP Diet (Plant-Based) is a specialized nutritional therapy designed to alleviate the symptoms of Irritable Bowel Syndrome (IBS), a condition affecting 10-15% of the population. By eliminating specific fermentable carbohydrates that cause gas and bloating, this plan has been shown to significantly improve comfort in approximately 75% of cases. The protocol is strictly lowfodmap to minimize intestinal fermentation, while also being dairyfree, eggfree, and glutenfree to remove other common immune and digestive triggers. As a fully vegan and plant-based plan, it excludes all animal products, making it inherently suitable for pescatarian or vegetarian needs as well. Your PlexusDx report offers personalized context for this approach: genes like SI (Sucrase-Isomaltase) and FUT2 help explain your unique capacity for carbohydrate digestion and your gut microbiome's natural environment. Furthermore, because this restrictive phase can impact nutrient intake, we look at genes such as CASR, TMPRSS6, and SLC23A2 to tailor your needs for calcium, iron, and antioxidant support, ensuring you maintain balance while identifying your specific food triggers.

This program is built on evidence-backed nutrition science to ensure that restricting FODMAPs does not lead to nutritional gaps. While a standard low-FODMAP diet can sometimes be low in fiber and micronutrients, this meal plan strategically includes up to 35 grams of daily fiber from tolerable sources like sweet potatoes and kiwis to support glycemic control and cholesterol levels. To counter the potential lack of antioxidants, it incorporates Vitamin E from nuts and polyphenols from dark chocolate. It also addresses common plant-based deficiencies by prioritizing fortified foods and specific produce to meet calcium, iron, and zinc requirements—minerals essential for immune health, energy, and bone density.

Maintain Fiber Intake: Consume low-FODMAP sources of fiber such as sweet potatoes, carrots, kiwis, oranges, and specific nuts and seeds to reach 35g daily and support digestive health.
Boost Antioxidants: Incorporate Vitamin A and E from oils and nuts, polyphenols from dark chocolate and tempeh, and Vitamin C from kale and citrus to replace those lost from high-FODMAP fruits.
Prioritize Calcium: Since the plan is dairy-free, actively choose calcium-fortified plant milks, yogurts, and soy products to support bone health and meet daily requirements.
Focus on Iron & Zinc: Prevent common mineral deficiencies by consuming fortified grains, leafy greens, and soy products, which provide essential iron and zinc for immune function and energy.

Ready to customize your week? Click the button below to open your PlexusDx meal planning tool. If you need to replace a dish to better fit your taste or schedule, follow these simple steps:

Locate the meal you want to change on your calendar.
Click the three dots in the corner of the meal card.
Select "Swap recipe" from the menu.
Choose "Swap" to change just that meal, or "Swap all" to replace it for the whole week.
Keep clicking "Swap" to browse alternatives that automatically match your plan's rules (like Gluten-Free, Vegan, and Low FODMAP).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.

Meal Planning Tool ➜

Diets & Meal Plans