27 Low FODMAP Recipes for Digestive Discomfort Relief

July 11, 2018

The long list of foods to avoid on a low FODMAP diet can seem overwhelming, leaving people wondering what is safe to eat. Don’t fret. With these 27 low FODMAP recipes, you can put together a healthy, fool-proof low FODMAP diet plan to start you on your journey to freedom from digestive discomfort.

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. If this all sounds like gibberish to you, simply put: these are short chain carbohydrates and sugar alcohols that are poorly absorbed by the human body.

Malabsorption of these sugars and carbohydrates has been linked to uncomfortable abdominal pain and bloating. This connection between FODMAPs and digestive distress has led sufferers of IBS, SIBO and other digestive disorders to adopt a low FODMAP diet to help alleviate symptoms. (1)

27 Low FODMAP Recipes

Note: I recommend using natural sweeteners like raw honey, real maple syrup or organic coconut sugar to get the most nutrients out of these recipes. Also eliminate conventional cow’s milk and use coconut milk, almond milk or organic grass-fed 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 a high temperature.

Low FODMAP Breakfast Recipes

1. Low FODMAP Pumpkin Pie Oatmeal

This fall-inspired oatmeal recipe gives typical oats a unique pumpkin twist. It’s a great breakfast option to prep at the beginning of the week and reheat on busy days. You can also scoop it into a jar and enjoy on the go.

2. Quinoa Porridge

Quinoa is a nutrient-rich and high-protein food that replaces oats in this porridge recipe. One of my favorite things about this easy breakfast recipe is you probably already have all of 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 Frittata

It can be easy to miss the flavor onion gives your dishes while following low FODMAP diet recipes. Leeks, which have a mild onion-like flavor can help curb this craving just a little. Indulge in this tomato and leek frittata, and who know, you just may not miss onions anymore.

4. Keto Smoothie

When you’re struggling to get healthy fats in your diet, try this keto smoothie. Now, only one-eighth an avocado is allowed, so be sure to reduce the quantity by half. Don’t worry, though, this smoothie will still be deliciously creamy.

5. Gluten-Free Zucchini Banana Bread Muffins

You won’t find these muffins at your average bake sale. Filled with zucchini and banana, you’ll get a dose of vegetables and fruit in a single muffin.

6. Courgette & Feta Frittata

Wondering what a courgette is? It’s zucchini! No, you don’t need any fancy vegetables to make this courgette and feta frittata. This recipe uses accessible, inexpensive ingredients, is quick and easy to make and reheats well.

Dinner/Lunch

7. Low-FODMAP Turkey (or Chicken) Tetrazzini

While low FODMAP chicken casserole recipes aren’t easy to come by, this one fits the bill. While chicken tetrazzini may not come to mind first when thinking about comfort foods, this cheesy dish can definitely curb that craving on nights you want a creamy, hearty meal.

Photo: Fun Without Fodmaps

8. Low FODMAP Rainbow Wraps

These colorful and bright rainbow wraps offer a light and refreshing lunch option; They’re perfect for warm summer days when you don’t feel like warming the oven or cooking over the stove — no heat required here.

9. Low FODMAP Chicken and Rice Soup with Turmeric

Low FODMAP soup recipes can be hard to come by because most vegetable, chicken and beef stocks that create the base of soup recipes contain onion and/or garlic, which are both not allowed on the low FODMAP diet. This belly-friendly recipe uses water instead of stock to eliminate the onion and garlic, but don’t worry … The soup is still flavorful without it.

10. Paleo Thai Meatballs

These Paleo Thai meatballs are about to become a staple on your low FODMAP meal plan. They’re Paleo, gluten-free, nut-free and dairy-free, making them perfect for your IBS diet. Plus, this dish only requires 30 minutes from start to finish, so you’ll be able to enjoy on your busiest work night.

Photo: Karlijn’s Kitchen

11. Chicken Tikka Masala

Low FODMAP doesn’t have to mean low flavor. This chicken tikka masala recipe explodes with the classic tastes of this Indian cuisine. While white rice is low FODMAP, I recommend swapping it out for brown rice for a healthier low FODMAP option.

12. Ancho-Orange Roast Chicken and Spaghetti Squash

While this may sound like a spicy dish, ancho chile powder is actually quite mild. Instead, the flavor is sweet and smoky — which the orange zest in this roast chicken recipe really helps accentuate. If you’re not very fond of spaghetti squash, this chicken goes well with other traditional chicken side dishes.

Photo: Lauren Renlund

13. French Oven Beef Stew

There’s a lot to love about stew. You get a variety of vegetables in one warm and comforting bowl. The long bake time creates an easy hands-free dinner option and also makes for tender beef. Whether it’s chilly outside or not, you’re sure to enjoy this one.

14. Hearty Asian-Inspired Soup

Add protein to this Asian-inspired soup to make it a complete meal, or leave out a protein to enjoy as an appetizer or side. Either way, you’ll enjoy the taste of green beans, bok choy and turnips.

15. Poached Salmon with Yogurt Dill Sauce

It’s hard to imagine ever getting bored of salmon, but if you’re looking for something a little different than the average baked or grilled salmon recipe, it’s time to check out this poached salmon with yogurt dill sauce.

Snack/Side Dish

16. Fried Plantains Recipe

Taking a bite into these crispy fried plantains will feel like an indulgent snack, but plantains are loaded with vitamin A, C, B6 and potassium for a nutrient-dense snack that will help keep you nourished between meals.

17. Roasted Eggplant Dip

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

Photo: Feed Me Phoebe

18. Roasted Carrot-Jalapeño Salsa with Pepitas

Have you ever thought of making a roasted carrot dip? Probably not … but after you make this recipe, you’re going to be wondering why not.

19. Spiced Quinoa with Almonds and Feta

Quinoa serves as a great side dish to almost any main, whether it’s chicken, turkey, beef, lamb or a vegetarian meal, you can spice quinoa just right to accompany your main dish. With flaked almonds, feta cheese and an assortment of spices, this quinoa recipe checks off all of the boxes. You’ll get a little bit of crunch, a little bit of savory and just enough flavor.

Photo: FODMAP Everyday

20. Low FODMAP Hummus

When you need a low FODMAP appetizer, this hummus is an easy, tasty choice all of your friends will enjoy … even your friends not watching out for hard-to-digest foods.

21. Low FODMAP Salsa

Set this salsa next to the low FODMAP hummus at your next gathering for a variety of snack options. This salsa is just like traditional salsa. The biggest difference: this recipe eliminates the unwanted fructans in onions by using green onions — the green part only.

Dessert

22. Dark Chocolate, Seed and Nut Dipped Rice Cakes

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

23. Low FODMAP Snackin’ Dough

Cookie dough may not seem like it would fit into a healthy, gut-friendly diet, but this snackin’ dough is egg-free and low FODMAP, so you don’t have to worry about eating this raw dough. In fact, it’s made with zero flours … just chickpeas, peanut butter, maple syrup and other healthy, vegan ingredients.

24. Paleo Zucchini Brownies with Dark Chocolate Chips

Sneak more vegetables into your diet with these Paleo zucchini brownies. You must choose an unripe banana instead of a ripe one as well as maple syrup in place of honey to avoid high levels of fructose.

25. Healthy Pineapple Ice Cream

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

Photo: A Little Bit Yummy

26. Dark Chocolate Truffle Balls

These dark chocolate truffle balls are an easy, customizable recipe. While the directions call for coconut, gluten-free biscuits, sunflower seeds, pumpkin seeds and cocoa powder for rolling, you could opt for cacao nibs, 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 full of fiber, manganese and other beneficial nutrients that provide powerful health benefits. Enjoy the benefits of chia seeds in this chocolate chia seed pudding.