We talk about short-chain carbohydrates and related alcohols 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 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 the 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, 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:
- 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 it on the go.
- 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.
- Tomato and leek omelet
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.
Delight in this Tomato Leek Frittata, and who knows, you might not miss out on the onions anymore.
- Keto smoothie
Try this keto shake when you’re struggling to get healthy fats in your diet. 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.
- 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.
- Zucchini and feta cheese omelette
Wondering what a zucchini is? It’s zucchini! You don’t need fancy veggies to make this Zucchini Feta Omelette. This recipe uses inexpensive ingredients, is quick and easy to prepare, and reheats well.
- 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 curb that craving on nights when you want a creamy, filling meal.
- 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 the oven or cooking over the stove; no heat is needed here.
- Chicken and rice soup with turmeric
Low FODMAP soup recipes can be challenging because most of the vegetables, chicken, and meat that form the basis of soup recipes contain onion and 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.
- Thai meatballs (paleo)
These Thai (paleo) meatballs will become a staple of your low-FODMAP eating plan. They are Paleo, gluten-free, nut-free, and dairy-free, perfect for your IBS diet.
Plus, this dish only takes 30 minutes from start to finish so that you can enjoy your busiest work night.
- 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 softer, healthier FODMAP option.
- Orange roast chicken and pumpkin spaghetti
While this may seem like a spicy dish, ancho chili powder is relatively mild. Instead, the flavor is sweet and smoky, which the orange zest in this rotisserie chicken recipe helps accentuate.
If you’re not a fan of spaghetti squash, this chicken goes well with other traditional chicken dishes.
- 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 works for tender meat. Whether it’s cold outside or not, you’re sure to enjoy this one.
- 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.
- 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.
- 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.
- Roasted Eggplant Dip
This garlic-free dish contains eggplant as the main ingredient. The vegetable is rich in manganese, vitamin K, thiamine, and other vital nutrients.
- 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.
- 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.
This quinoa recipe checks all the boxes with flaked almonds, feta cheese, and various spices. You’ll have a bit of a crunch, a bit of a salty flavor, and enough.
When you need a low FODMAP appetizer, this hummus is an easy and tasty option that all your friends will enjoy.
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:
- Rice cakes with dark chocolate, seeds, and nuts
These rice cakes dipped in dark chocolate, seeds, and nuts will fill you with healthy fats and antioxidants for dessert or a sweet mid-day snack. Opt for brown rice cakes and a minimum of 70 percent dark chocolate for maximum nutrition.
- Cookie dough
Cookie dough may not seem suitable for a healthy diet, but this snack dough is egg-free and low-FODMAP, so you don’t have to worry about eating this dough raw.
It is made with zero flour, chickpeas, peanut butter, maple syrup, and other healthy, vegan ingredients.
- 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 and maple syrup instead of honey to avoid high fructose levels.
- 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 is required. This recipe is low-FODMAP, dairy-free, vegan, and gluten-free, using just coconut milk, pineapple, and maple syrup as ingredients.
- 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.
- Chocolate Chia Seed Pudding
Chia seeds have become one of the most popular superfoods, and for a good reason. These little seeds are packed with fiber, manganese, and other beneficial nutrients that provide powerful health benefits.