In short: Low FODMAP meals are meals with low-FODMAP ingredients, meaning they are low in the fermentable carbohydrates that trigger symptoms in people with irritable bowel syndrome (IBS). It is also a clinical approach that is carried out in stages and with the support of a nutritionist. That is why, at Eat Fit, the Low FODMAP range comes ready to eat and arrives at your home in 24 hours.
For those living with digestive problems, finding convenient low FODMAP meals can be a real relief. In fact, the low FODMAP diet is now one of the most studied approaches for irritable bowel syndrome. However, there is a lot of confusion surrounding it: what it is, who it is for, and how to do it correctly. That is why, in this guide, we explain the essentials clearly—and, above all, with the most important caveat: you should follow the low FODMAP diet under professional guidance, never on your own.
What is the low FODMAP diet?
First of all, the low FODMAP diet is a dietary approach that temporarily reduces FODMAPs—that is, a group of short-chain carbohydrates that the intestine absorbs poorly and that ferment, causing gas, bloating, and discomfort. In fact, this approach originated at Monash University in Australia and is now an international reference for managing IBS symptoms.
In addition, it is important to clarify one point: it is not an elimination diet forever. On the contrary, it is a substitution diet, in which you replace high-FODMAP foods with low-FODMAP alternatives. In other words, the ultimate goal is for you to eat as varied a diet as possible, restricting only what actually makes you feel unwell.
Who is the low FODMAP diet for?
First of all, the low FODMAP diet is mainly intended for those who have been diagnosed with irritable bowel syndrome and whose symptoms are sensitive to these carbohydrates. In fact, IBS affects about 1 in 7 people. However, not everyone with IBS improves with this approach: therefore, some cases do not respond and require other strategies.
Thus, this is not a diet to try out of curiosity or to generally “eat healthier.” Therefore, before starting it, you should have a diagnosis and, ideally, the support of a nutritionist trained in the field. This way, you avoid unnecessary restrictions and ensure that your diet remains balanced.
The three phases of the low FODMAP diet
Next, it is important to understand that the diet follows three well-defined phases, and none of them are done blindly. Therefore, a professional usually guides you through each one.
Restriction. First, you reduce high-FODMAP foods for 2 to 6 weeks, or long enough to see if your symptoms improve.
Reintroduction. Then, you reintroduce foods methodically, one group at a time, to discover which ones are your triggers and in what quantities.
Personalization. Finally, you maintain a diet that is as unrestricted as possible, avoiding only what actually triggers symptoms.
In other words, the restriction phase is temporary, not permanent. In fact, prolonging it unnecessarily can even be counterproductive, because it limits the variety of your diet.
What changes on the plate?
In practice, the diet works through simple substitutions. The following table shows some classic examples. However, please note: the complete lists should come from the official Monash app or your nutritionist, as there is a lot of outdated information out there.
| Instead of (high FODMAP) | Choose (low FODMAP) |
|---|---|
| Onion and garlic | Chives or the green part of leeks |
| Apple | Orange |
| Wheat bread | Slow-fermented spelt bread |
Eat Fit Low FODMAP Meals
Now, following a low FODMAP diet takes work: it requires reading labels, checking ingredients, and cooking almost everything from scratch. That is exactly where Eat Fit’s Low FODMAP range helps. In fact, it is part of a wider range of healthy meals developed by nutritionist Ana Bravo and cooked without high-FODMAP ingredients. Thus, we take the hassle out of cooking, so you can follow the plan with your professional without spending hours preparing meals.
However, it is important to be clear: these meals are practical support for those who are already following the diet, not a substitute for clinical guidance. Therefore, your nutritionist remains the person who defines and adjusts the plan.
How you receive your meals at home
Regarding delivery, we deliver within 24 business hours throughout mainland Portugal. In addition, the meals travel frozen in an insulated box that keeps everything at the right temperature during transit. Then, you store them in the freezer and heat them in the microwave when needed. Finally, for all the details, see the guide on 24-hour delivery in mainland Portugal.
Frequently Asked Questions
What is the low FODMAP diet?
Who is the low FODMAP diet recommended for?
Is the low FODMAP diet forever?
Can I start the low FODMAP diet on my own?
Do Eat Fit Low FODMAP meals come frozen?
Do Low FODMAP meals replace the guidance of a nutritionist?
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Written by the Eat Fit team. Reviewed by nutritionist Ana Bravo.
This article is for informational purposes and does not replace medical or nutritional advice. The low FODMAP diet requires the guidance of a healthcare professional from the start. If you have persistent digestive symptoms, consult your doctor.
