Prepare These 27 Low FODMAP Recipes To Relieve Digestive Upset

We are talking about short chain carbohydrates and related alcohols, which are poorly absorbed in the small intestine.

The long list of foods to avoid on a low-FODMAP diet can seem overwhelming, leaving people wondering what is safe to eat.

Do not worry; With these 27 low-FODMAP recipes, you can put together a healthy, low-FODMAP diet plan to begin your journey to freedom from digestive discomfort .

The term FODMAP means: fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

If all of this sounds confusing to you, they are simply short-chain carbohydrates and sugar alcohols that the human body does not absorb well.

Malabsorption of these sugars and carbohydrates has been linked to uncomfortable abdominal pain and bloating .

This connection between FODMAPs and digestive distress has led patients with IBS, SIBO, and other digestive disorders to adopt a low-FODMAP diet to help relieve symptoms.

These are the 27 low-FODMAP recipes recommended for relief of digestive discomfort

Note: We recommend using natural sweeteners like raw honey, real maple syrup, or organic coconut sugar to get the most nutrients out of these recipes.

Also ditch conventional cow’s milk and use organic coconut milk, almond milk, or goat milk or cheese, replace table salt with sea salt, and replace canola and vegetable oil with coconut oil, olive oil, or ghee. .

Replace olive oil with avocado oil when cooking at high heat.

Low FODMAP Meal Recipes:

1. Pumpkin Oatmeal Pie

This fall-inspired oatmeal recipe gives typical oatmeal a unique pumpkin twist. It’s a great breakfast option to make early in the week and reheat on busy days. You can also collect it in a jar and enjoy on the go.

2. Quinoa Porridge

Quinoa is a nutrient-dense, protein-rich food that replaces oatmeal in this porridge recipe. One of my favorite things about this easy breakfast recipe is that you probably already have all the ingredients in your pantry.

All you need to whip this meal together is quinoa, cinnamon, almond milk, maple syrup, vanilla extract, and a pinch of sea salt if desired.

3. Tomato and leek omelette

It can be easy to overlook the flavor that onion brings to your dishes while following low-FODMAP diet recipes. Leeks, which have a mild onion flavor, can help curb this craving just a little.

Delight in this Tomato Leek Frittata, and who knows, you might not miss out on the onions anymore.

4. Keto smoothie

When you’re struggling to get healthy fats in your diet, try this keto shake. Now only an eighth of avocado is allowed, so be sure to cut the amount in half. Don’t worry though, this shake will still be deliciously creamy.

5. Gluten-Free Zucchini Banana Bread Muffins

You won’t find these cupcakes at your average bake sale. Packed with zucchini and banana, you’ll get a dose of veggies and fruits in one muffin.

6. Zucchini and feta cheese omelette

Wondering what a zucchini is? It’s zucchini! No, you don’t need fancy veggies to make this Zucchini Feta Omelette. This recipe uses affordable and inexpensive ingredients, is quick and easy to prepare, and reheats well.

7. Chicken tetrazzini

While low-FODMAP chicken casserole recipes aren’t easy to come by, this is the best option.

While chicken tetrazzini may not come to mind first when you think of comfort foods, this cheesy dish can definitely curb that craving on nights when you want a creamy, filling meal.

8. Rainbow Veggie Rolls

These bright and colorful rainbow wraps offer a light and refreshing lunch option; They are perfect for those warm summer days when you don’t feel like heating up the oven or cooking over the stove, no heat is needed here.

9. Chicken and rice soup with turmeric

Low FODMAP soup recipes can be difficult to come by because most of the vegetables, chicken, and meat that form the basis of soup recipes contain onion and / or garlic, which are not allowed on the low-FODMAP diet.

This belly-friendly recipe uses water instead of broth to remove the onion and garlic, but don’t worry. The soup is still tasty without it.

10. Thai meatballs (paleo)

These Thai (paleo) meatballs are about to become a staple of your low-FODMAP eating plan. They are Paleo, gluten-free, nut-free, and dairy-free, making them perfect for your IBS diet.

Plus, this dish only takes 30 minutes from start to finish, so you can enjoy your busiest work night.

11. Pollo tikka masala

Low FODMAP doesn’t have to mean low in flavor. This chicken tikka masala recipe explodes with the classic flavors of this Indian cuisine.

While white rice is low in FODMAP, we recommend swapping it out for brown rice for a lower, healthier FODMAP option.

12. Orange roast chicken and pumpkin spaghetti

While this may seem like a spicy dish, ancho chili powder is quite mild. Instead, the flavor is sweet and smoky, which the orange zest in this rotisserie chicken recipe really helps accentuate.

If you’re not a fan of spaghetti squash, this chicken goes well with other traditional chicken dishes.

13. French oven beef stew

There is a lot to love about stew. You get a variety of veggies in a warm, comforting container. The long bake time creates a hands-free dining option and also works for tender meat. Whether it’s cold outside or not, you’re sure to enjoy this one.

14. Asian Inspired Soup

Add protein to this Asian-inspired soup for a complete meal, or leave out a protein to enjoy as a snack or side. Either way, you will enjoy the taste of green beans, bok choy, and turnips.

15. Poached salmon with dill sauce and yogurt

It’s hard to imagine ever getting bored with salmon, but if you’re looking for something a little different than your average grilled or broiled salmon recipe, it’s time to check out this Poached Salmon with Dill Yogurt Sauce.

16. Fried plantains recipe

Snacking on these crispy fried plantains will feel like an indulgent snack, but the bananas are loaded with vitamin A, C, B6, and potassium for a nutritious snack that will keep you nourished between meals.

17. Roasted Eggplant Dip

This garlic-free dish contains eggplant as the main ingredient. The vegetable is rich in manganese, vitamin K, and thiamine, as well as other vital nutrients.

18. Roasted carrot and jalapeño sauce with pepitas

Have you ever thought about making a roasted carrot sauce? Probably not, but after making this recipe, you’ll wonder why not.

19. Spiced quinoa with almonds and feta cheese

Quinoa makes a great side to almost any main dish, be it chicken, turkey, beef, lamb or a vegetarian meal, you can season the quinoa to your liking to accompany your main dish.

With flaked almonds, feta cheese, and a variety of spices, this quinoa recipe checks all the boxes. You’ll have a bit of a crunch, a bit of a salty flavor, and enough.

20. Hummus

When you need a low FODMAP appetizer, this hummus is an easy and tasty option that all your friends will enjoy.

21. Salsa

Set this sauce next to the hummus. This sauce is like the traditional sauce. The Biggest Difference: This recipe removes the unwanted fructans in onions by using green onions, just the green part.

Low FODMAP Dessert Recipes:

22. Rice cakes with dark chocolate, seeds and nuts

For dessert or a sweet mid-day snack, these rice cakes dipped in dark chocolate, seeds, and nuts will fill you up with healthy fats and antioxidants. Opt for brown rice cakes and a minimum of 70 percent dark chocolate for maximum nutrition.

23. Cookie dough

Cookie dough may not seem like suitable for a healthy and healthy diet, but this snack dough is egg-free and low-FODMAP, so you don’t have to worry about eating this dough raw.

In fact, it is made with zero flour; just chickpeas, peanut butter, maple syrup, and other healthy, vegan ingredients.

24. Banana Brownies with Dark Chocolate Chips (Paleo)

Cook more veggies into your diet with these Paleo Zucchini Brownies. You should choose a green banana instead of a ripe one, as well as maple syrup instead of honey to avoid high fructose levels.

25. Healthy pineapple ice cream

Did you know that you can make healthy vegan ice cream with just three simple ingredients and a blender? That’s right, no refrigerator required. Using just coconut milk, pineapple, and maple syrup as ingredients, this recipe is low-FODMAP, dairy-free, vegan, and gluten-free.

26. Dark chocolate truffle balls

These Dark Chocolate Truffle Balls are an easy and customizable recipe.

While the directions call for coconut, gluten-free cookies, sunflower seeds, pumpkin seeds, and cocoa powder to roll, you can opt for cocoa beans, hemp seeds, or other low-FODMAP toppings of your liking.

27. Chocolate Chia Seed Pudding

Chia seeds have become one of the most popular superfoods, and for good reason. These little seeds are packed with fiber, manganese, and other beneficial nutrients that provide powerful health benefits.

Enjoy the benefits of chia seeds in this Chocolate Chia Seed Pudding.