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The plan removes key FODMAP categories and provides a 7-day menu with meal and snack options plus daily nutrition targets.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/vegan-ibs-and-pcos-friendly-meal-plan-7-days-low-fodmap/400963/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/vegan-ibs-and-pcos-friendly-meal-plan-7-days-low-fodmap/400963.png","ImageObject",300,407,{"name":42,"@type":43},"Patrick","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",12,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What diet approach does the meal plan use for IBS?","Question",{"text":63,"@type":64},"The plan uses a Low FODMAP elimination diet intended to be followed for 2–6 weeks, then higher FODMAP foods are reintroduced gradually to find personal triggers.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"Which FODMAP categories does the plan eliminate?",{"text":68,"@type":64},"It eliminates fructose, lactose, fructans, galactans, and polyols, covering common sources like fruits/honey/dairy/wheat/garlic/onion/legumes and certain sweeteners or stone fruits.",{"name":70,"@type":61,"acceptedAnswer":71},"Is this meal plan meant for long-term use?",{"text":72,"@type":64},"No. The document states it is restrictive and should not be followed longer than 6 weeks; the next step is reintroducing foods one at a time in small amounts.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},400963,1790810264,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,127],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":124,"doc_module":4,"doc_module_name":25,"category_name":125,"show_sort_weight":124,"slug":126},10,"Lifestyle","lifestyle",{"id":128,"doc_module":4,"doc_module_name":25,"category_name":129,"show_sort_weight":97,"slug":130},19,"General","general",{"code":4,"msg":82,"data":132},{"doc_id":79,"user_id":133,"nickname":42,"user_avatar":134,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":140,"language":141,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":12,"update_tm":145,"read_time":146,"preview_page_count":4},549758146520,"https://ap-avatar.wpscdn.com/avatar/80002397d8c0411e94?_k=1775819394049821470","VEGAN IBS AND PCOS-FRIENDLY MEAL PLAN  \nCreated by GINSEN-LONDON  \nVEGAN IBS AND PCOS-FRIENDLY MEAL PLAN  \nGINSEN-LONDON  \nHello ladies ,  \nWelcome and thank you for trusting us with your journey.  \nIn this meal plan we combine food to improve IBS symptoms as well as food to help you on your fertility journey especially to manage PCOS.  \nPolycystic ovary syndrome (PCOS) is a common issue faced by many women face. It is mainly common in women of childbearing age and affects the way their ovaries work. PCOS is caused by an imbalance in the reproductive hormones.  \nThis meal plan is also a Low FODMAP meal plan for the treatment of IBS. Irritable bowel syndrome (IBS) is a common condition of the large intestines (colon) and causes cramping , abdominal pain , bloating , gas , diarrhea and constipation.  \nBecause it's not clear what causes irritable bowel syndrome , treatment focuses on the relief of symptoms so that you can live as normally as possible.  \nThe Low FODMAP diet is a well-known elimination diet that should be followed for 2-6 weeks. Thereafter foods should be introduced back into the diet one at a time to identify culprits.  \nThe FODMAPs in the diet are:  \n1. Fructose (fruits, honey, high fructose corn syrup (HFCS), etc)  \n2. Lactose (dairy)  \n3. Fructans (wheat, garlic, onion, inulin etc)  \n4. Galactans (legumes such as beans, lentils, soybeans, etc)  \n5. Polyols (sweeteners containing isomalt, mannitol, sorbitol, xylitol, stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc)  \nIn this meal plan we eliminate all these FODMAPS.  \nPlease note this is not a long-term plan as it is very restrictive and should not be followed for longer than 6 weeks.  \nAfter the trial is over, add high FODMAP foods one at a time back in the diet in small amounts to identify foods that could be\"triggers\" to your symptoms. Limit those foods.  \nWe are here with you on the journey and can’t wait to get your feedback  \nThe GinSen London team  \nGINSEN-LONDON  \n[https://www.ginsen-london.com/](https://www.ginsen-london.com/)  \nVEGAN IBS AND PCOS-FRIENDLY MEAL PLAN  \n7 days  \n\n|  | Mon | Tue | Wed | Thu | Fri | Sat | Sun |\n| --- | --- | --- | --- | --- | --- | --- | --- |\n| Breakfast | Chocolate Strawberry Overnight Oats | 2 Sourdough Bread | Chocolate Strawberry Overnight Oats | Orange Turmeric Overnight Oats | 2 Sourdough Bread | Orange Turmeric Overnight Oats | 2 Sourdough Bread |\n|  | Pea protein | Mushroom & Tofu Scramble | Pea protein | Pea protein | Mushroom & Tofu Scramble | Pea protein | Mushroom & Tofu Scramble |\n| Snack 1 | Zesty Lemon Chia Pudding | Chocolate Layered Chia Pudding | Zesty Lemon Chia Pudding | Chocolate Layered Chia Pudding | Zesty Lemon Chia Pudding | Chocolate Layered Chia Pudding | Pineapple with Cinnamon |\n|  |  |  |  |  |  |  | Macadamia Nuts & Walnuts |\n| Lunch | Roasted Tomato & Basil on Toast | Strawberry Quinoa Arugula Salad | Roasted Tomato & Basil on Toast | Strawberry Quinoa Arugula Salad | Strawberry Quinoa Arugula Salad | Roasted Tomato & Basil on Toast | Mediterranean Fettuccine with Kale |\n|  |  | Flax Wraps |  | Flax Wraps | Flax Wraps |  |  |\n| Snack 2 | No Bake Chocolate Cookies | Pineapple with Cinnamon | Coconut Yogurt with Strawberries | Pineapple with Cinnamon | No Bake Chocolate Cookies | Coconut Yogurt with Strawberries | No Bake Chocolate Cookies |\n|  | Brazil Nuts | Macadamia Nuts & Walnuts | Peanut Butter Granola | Macadamia Nuts & Walnuts | Brazil Nuts | Peanut Butter Granola | Brazil Nuts |\n| D inner | Spinach Potato Patties | Tomato & Basil Balsamic Quinoa | Spinach Potato Patties | Tomato & Basil Balsamic Quinoa | Mediterranean Fettuccine with Kale | Spinach Potato Patties | Tomato & Basil Balsamic Quinoa |\n|  | Turmeric Baked Potatoes | Crispy Baked Tofu | Turmeric Baked Potatoes | Crispy Baked Tofu |  | Turmeric Baked Potatoes | Crispy Baked Tofu |\n| Snack 3 | Coconut Yogurt with Strawberries | 2 Hazelnut Cocoa Bites | Flaxseed Pudding | 2 Hazelnut Cocoa Bite","cbCaite88MSfbivN","https://ap.wps.com/l/cbCaite88MSfbivN","pdf",6275919,28,"English","# Overview\n## Low FODMAP approach\n## FODMAPs eliminated\n# 7-day meal plan\n## Breakfast and snacks\n## Lunch and dinner\n# Nutrition targets","[{\"question\":\"What diet approach does the meal plan use for IBS?\",\"answer\":\"The plan uses a Low FODMAP elimination diet intended to be followed for 2–6 weeks, then higher FODMAP foods are reintroduced gradually to find personal triggers.\"},{\"question\":\"Which FODMAP categories does the plan eliminate?\",\"answer\":\"It eliminates fructose, lactose, fructans, galactans, and polyols, covering common sources like fruits/honey/dairy/wheat/garlic/onion/legumes and certain sweeteners or stone fruits.\"},{\"question\":\"Is this meal plan meant for long-term use?\",\"answer\":\"No. The document states it is restrictive and should not be followed longer than 6 weeks; the next step is reintroducing foods one at a time in small amounts.\"}]","VEGAN IBS AND PCOS-FRIENDLY MEAL PLAN - 7 days - low FODMAP | PDF",1790515664,71]