Structured dietary approaches designed for different phases of your FODMAP journey, crafted with Indonesian flavors and ingredients for cultural authenticity.
7-Day Elimination Phase
Complete low FODMAP protocol with detailed daily menus
£49
Complete 7-day meal plan with breakfast, lunch, and dinner
Indonesian-inspired recipes using low FODMAP ingredients
Preparation and cooking instructions
Nutritional breakdown and portion guidance
Reintroduction Phase
Systematic food reintroduction with structured testing protocol
£69
3-week systematic reintroduction schedule
Individual FODMAP group testing protocols
Symptom tracking sheets and guidelines
Personalized trigger food identification
Long-term diet planning recommendations
Vegetarian & Vegan Plans
Plant-based low FODMAP meal plans with Indonesian influences
£59
Vegan adaptation with complete protein sources
Plant-based Indonesian tofu and tempeh recipes
Nutritional supplementation guidance
Plant-based pantry organization tips
Sample Daily Menu Structure
Breakfast
Low FODMAP oatmeal with banana and cinnamon
Lunch
Indonesian-style grilled chicken salad with cucumber
Dinner
Low FODMAP curry with coconut rice and vegetables
Indonesian Low FODMAP Recipe Collection
Authentic Indonesian dishes reimagined with low FODMAP ingredients, preserving traditional flavors while ensuring digestive comfort.
Main DishTraditional
Low FODMAP Rendang
Classic Indonesian beef rendang with coconut milk, reimagined with low FODMAP spices and ingredients. Rich, aromatic, and perfectly tender.
Prep: 20 min | Cook: 3 hrsServes: 6
Moderate
4.8/5
SaladHealthy
Low FODMAP Gado-Gado
Traditional Indonesian salad with low FODMAP vegetables, tempeh, and peanut-free dressing. Fresh, colorful, and bursting with flavor.
Prep: 25 min | Cook: 15 minServes: 4
Easy
4.9/5
SoupComfort
Low FODMAP Soto Ayam
Comforting Indonesian chicken soup with turmeric and low FODMAP aromatics. Perfect for rainy days or when you need warming nutrition.
Prep: 15 min | Cook: 1.5 hrsServes: 6
Moderate
4.7/5
Rice DishPopular
Low FODMAP Nasi Goreng
Indonesia's beloved fried rice, reimagined with low FODMAP ingredients while maintaining the signature sweet and savory flavor profile.
Prep: 10 min | Cook: 15 minServes: 4
Easy
4.6/5
DessertRefreshing
Low FODMAP Es Cendol
Traditional Indonesian dessert with coconut milk, palm sugar syrup, and low FODMAP fruits. Cool, refreshing, and naturally sweet.
Prep: 30 min | Chill: 2 hrsServes: 4
Easy
4.9/5
BaseEssential
Low FODMAP Bumbu Base
Essential Indonesian spice paste using low FODMAP aromatics. The foundation for countless low FODMAP Indonesian dishes.
Essential guides to help you navigate low FODMAP shopping, meal preparation, and dining out with confidence.
Low FODMAP Shopping Lists
Comprehensive shopping lists organized by food categories, with Indonesian ingredient alternatives and supermarket brand recommendations.
Proteins and seafood guide
Dairy and alternatives
Grains and starches
Fruits and vegetables
Pantry Essentials Guide
Must-have ingredients for Indonesian low FODMAP cooking, including brand substitutions and storage tips for optimal freshness.
Spice rack essentials
Coconut milk alternatives
Stock and broth options
Sweetening alternatives
Meal Prep Techniques
Efficient meal preparation strategies for busy schedules, including batch cooking and ingredient preparation for Indonesian cuisine.
Batch cooking methods
Storage and reheating tips
Freezer-friendly recipes
Food safety guidelines
Restaurant Navigation
Strategies for dining out safely, including Indonesian restaurant guides, communication cards, and ingredient modifications.
Indonesian restaurant guide
Questions to ask servers
Ingredient substitution requests
Emergency restaurant cards
Kitchen Organization
Optimize your kitchen for low FODMAP cooking with strategic storage solutions, labeling systems, and Indonesian ingredient management.
FODMAP labeling system
Spice organization tips
Cross-contamination prevention
Freshness tracking methods
Ingredient Substitution Guide
Smart alternatives for high FODMAP ingredients, with focus on Indonesian ingredients and culturally appropriate substitutions.
Onion and garlic alternatives
Dairy replacements
Sweetener alternatives
Thickening agents
Quick Reference Checklist
Safe to Include
Lactose-free dairy products
Rice, quinoa, and corn products
Specific fruits: bananas, grapes, oranges
To Avoid Initially
Wheat, rye, barley products
Regular dairy with lactose
High FODMAP fruits: apples, pears, watermelon
Downloadable Resources
Comprehensive, mobile-friendly resources designed for offline use and daily tracking throughout your FODMAP journey.
Essential FODMAP Resources
Download our comprehensive collection of printable and mobile-optimized resources to support your low FODMAP journey. All resources are designed for easy printing, offline access, and convenient mobile use.
Comprehensive Food Lists
Detailed printable lists of FODMAP-safe and unsafe foods, organized by categories with portion guidelines.
Symptom Tracking Journals
Daily symptom tracking sheets with portion monitoring and trigger identification tools.
Meal Planning Templates
Weekly and monthly meal planning sheets with shopping list generators and prep scheduling.
Complete Resource Package
Everything you need for successful low FODMAP management, including Indonesian ingredient guides and cultural adaptations.
FODMAP Food Lists
Comprehensive printable guides with safe portion sizes, Indonesian ingredient alternatives, and brand-specific recommendations for easy grocery shopping.
Printable PDF format
Mobile-optimized version
Regular updates included
Symptom Tracking Journals
Detailed daily and weekly tracking sheets to monitor symptoms, foods consumed, and identify patterns throughout your FODMAP journey.
Daily symptom logs
Weekly progress charts
Pattern identification tools
Emergency Restaurant Cards
Printable cards in Indonesian and English to help you communicate dietary restrictions clearly when dining out at Indonesian restaurants.
Bilingual communication cards
Portable credit card size
Weather-resistant material
Need Personalized Support?
Our registered dietitians specialize in FODMAP protocols and can provide one-on-one guidance tailored to your specific needs and dietary preferences.
