When it comes to managing digestive issues, diet plays a crucial role. For individuals with irritable bowel syndrome (IBS) or other gut-related conditions, certain types of food can exacerbate symptoms and cause discomfort. The low FODMAP diet is a popular approach that involves reducing or eliminating foods high in fermentable oligo-, di-, and mono-saccharides, and polyols. By doing so, individuals can reduce their risk of experiencing digestive issues such as bloating, abdominal pain, and changes in bowel movements.
In this article, we’ll explore 18 delicious low FODMAP recipes that cater to a variety of tastes and dietary needs. From comforting soups and stews to flavorful stir-fries and baked goods, these recipes are designed to provide relief from digestive discomfort while still satisfying your cravings.
Low FODMAP Chicken and Rice Soup
This comforting and flavorful soup is a great option for those following a low FODMAP diet, made with chicken, rice, and simple spices. This recipe serves 4-6 people.
Ingredients:
– 1 pound boneless, skinless chicken breast or thighs
– 2 cups cooked white rice (make sure it’s low in FODMAPs)
– 2 tablespoons olive oil
– 1 small onion, diced (use a 1/4 cup serving size)
– 2 cloves garlic, minced (use a 1/8 teaspoon serving size)
– 4 cups chicken broth
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium-high heat.
2. Add the diced onion and cook until translucent, about 3-4 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the chicken, cooked rice, chicken broth, thyme, salt, and pepper to the pot.
5. Bring the mixture to a boil, then reduce heat to low and simmer for 20-25 minutes or until the chicken is cooked through.
Cooking Time: 25-30 minutes
Low FODMAP Turkey Meatballs with Zucchini Noodles
This recipe is a delicious and healthy twist on traditional meatballs, using turkey instead of beef or pork to reduce the risk of IBS symptoms. The zucchini noodles add a refreshing and low-FODMAP alternative to traditional pasta.
Ingredients:
– 1 pound ground turkey
– 1/2 cup rolled oats
– 1 egg
– 1/4 cup grated Parmesan cheese (make sure it’s lactose-free)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 medium zucchinis
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine turkey, oats, egg, Parmesan cheese, olive oil, onion, and garlic. Mix well with your hands until just combined.
3. Form into meatballs, about 1 1/2 inches in diameter. Place on a baking sheet lined with parchment paper.
4. Bake for 15-20 minutes or until cooked through.
5. While the meatballs are cooking, spiralize the zucchinis into noodles.
6. Serve the meatballs on top of the zucchini noodles and enjoy!
Cooking Time: 20 minutes
Low FODMAP Quinoa Salad with Spinach and Carrots
This recipe is a nutritious and flavorful side dish that’s perfect for anyone following a low FODMAP diet. With the nutty flavor of quinoa, the freshness of spinach, and the crunch of carrots, this salad is a great way to add some excitement to your meals.
Ingredients:
– 1 cup cooked quinoa (make sure it’s FODMAP-friendly)
– 2 cups fresh spinach leaves
– 1 large carrot, peeled and grated
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, spinach leaves, and grated carrots.
2. Drizzle the olive oil and lemon juice over the top of the salad.
3. Season with salt and pepper to taste.
4. Toss gently to combine.
Cooking Time: 5 minutes (prep time only)
Low FODMAP Grilled Salmon with Lemon and Dill
This refreshing recipe combines the omega-3 rich salmon with zesty lemon and fragrant dill, perfect for a low FODMAP meal. The citrus and herbs complement each other beautifully, creating a flavorful dish that’s easy to make.
Ingredients:
• 4 salmon fillets (6 oz each)
• 2 lemons, juiced
• 1/4 cup chopped fresh dill
• 2 tbsp olive oil
• Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, mix together lemon juice and chopped dill.
3. Brush both sides of the salmon fillets with olive oil and season with salt and pepper.
4. Place the salmon on the grill and cook for 4-5 minutes per side, or until cooked through.
5. During the last minute of cooking, brush the salmon with the lemon-dill mixture.
6. Remove from heat and let rest for a few minutes before serving.
Cooking Time: 10-12 minutes
Low FODMAP Banana Oat Pancakes
Start your day with a delicious and gentle-on-the-stomach breakfast option, perfect for those following a Low FODMAP diet. These banana oat pancakes are free from common trigger foods like onions, garlic, and dairy products.
Ingredients:
– 2 ripe bananas
– 1/2 cup rolled oats
– 1/4 cup almond flour
– 1/4 teaspoon salt
– 1 tablespoon honey or maple syrup (ensure it’s FODMAP-friendly)
– 1 large egg
– 1/4 teaspoon baking powder
Instructions:
1. In a bowl, mash the bananas with a fork until smooth.
2. Add the oats, almond flour, salt, and honey/maple syrup to the bowl. Mix well.
3. Crack in the egg and mix until a batter forms.
4. Heat a non-stick pan or griddle over medium heat. Drop the batter by 1/4 cupfuls onto the pan.
5. Cook for 2-3 minutes, until bubbles appear on the surface and the edges start to dry. Flip and cook for another minute.
6. Serve warm with your favorite toppings, such as fresh fruit or a drizzle of honey.
Cooking Time: 10-12 minutes per batch
Low FODMAP Stir-Fried Tofu with Bok Choy
This recipe is a flavorful and nutritious low FODMAP option, perfect for a weeknight dinner. This stir-fry dish combines the tenderness of tofu with the crunchy sweetness of bok choy.
Ingredients:
– 1/2 cup firm tofu, drained and cut into small cubes
– 2 cups bok choy, chopped (white and green parts)
– 2 tablespoons vegetable oil
– 1 clove garlic, minced (Note: Garlic is a low FODMAP ingredient in limited quantities. Use only 1 clove to stay within the daily limit.)
– 1 tablespoon soy sauce (make sure it’s gluten-free and sugar-free)
– Salt and pepper to taste
Instructions:
1. Heat oil in a wok or large skillet over medium-high heat.
2. Add tofu and cook until golden brown, about 3-4 minutes. Remove from the pan and set aside.
3. Add minced garlic and stir-fry for 30 seconds, until fragrant.
4. Add chopped bok choy to the pan and stir-fry until it’s tender-crisp, about 2-3 minutes.
5. Return tofu to the pan and stir in soy sauce.
6. Season with salt and pepper to taste.
7. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Low FODMAP Beef and Potato Stew
This hearty stew is a perfect solution for a cozy night in. Made with tender beef, potatoes, and aromatic spices, it’s a FODMAP-friendly twist on a classic dish.
Ingredients:
– 1 pound beef chuck or brisket, cut into 2-inch pieces
– 2 large potatoes, peeled and cubed
– 1 onion, diced (use only the white and light green parts)
– 2 cloves garlic-infused oil (or 1/4 teaspoon garlic powder)
– 1 cup beef broth
– 1 tablespoon tomato paste
– 1 teaspoon dried thyme
– Salt and pepper to taste
Instructions:
1. In a large pot or Dutch oven, brown the beef in 2 tablespoons of oil over medium-high heat.
2. Add the diced onion and cook until softened.
3. Add the potatoes, garlic-infused oil (or powder), beef broth, tomato paste, thyme, salt, and pepper. Stir well.
4. Bring to a boil, then reduce heat to low and simmer for 1 1/2 hours or until the beef is tender.
5. Serve hot, garnished with fresh parsley if desired.
Cooking Time: 1 hour 30 minutes
Low FODMAP Scrambled Eggs with Chives
A simple and flavorful breakfast option that’s gentle on the digestive system. This recipe is perfect for those following a low FODMAP diet or looking for a delicious and easy-to-make breakfast.
Ingredients:
– 2 large eggs
– 1 tablespoon unsalted butter, melted
– 1 teaspoon chopped chives
– Salt to taste
Instructions:
1. Crack the eggs into a bowl and whisk together with a fork until well-beaten.
2. Add the melted butter, chopped chives, and salt to the eggs. Whisk until combined.
3. Heat a non-stick skillet or omelette pan over medium heat.
4. Pour in the egg mixture and cook for 2-3 minutes, stirring occasionally, until the eggs start to set.
5. Continue cooking and stirring for an additional 1-2 minutes, until the eggs are fully cooked and fluffy.
6. Serve hot and enjoy!
Cooking Time: 5-7 minutes
Low FODMAP Roasted Chicken with Herbs
A flavorful and aromatic roasted chicken dish that’s perfect for a weeknight dinner, made with simple ingredients and minimal prep time.
Ingredients:
– 1 whole chicken (3-4 lbs)
– 2 tbsp olive oil
– 1 tsp dried thyme
– 1 tsp dried rosemary
– 1 tsp garlic powder (limit to 1/4 tsp for low FODMAP)
– Salt and pepper, to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Rinse the chicken and pat dry with paper towels.
3. In a small bowl, mix together olive oil, thyme, rosemary, garlic powder, salt, and pepper.
4. Rub the mixture all over the chicken, making sure to get some under the skin as well.
5. Place the chicken in a roasting pan and put it in the oven.
6. Roast for 45-50 minutes, or until the internal temperature reaches 165°F (74°C).
7. Let the chicken rest for 10-15 minutes before carving and serving.
Cooking Time: 45-50 minutes
Low FODMAP Gluten-Free Pasta with Olive Oil and Parmesan
A simple and flavorful pasta dish that’s perfect for a quick weeknight dinner or a special occasion. This recipe is specifically designed to be low in FODMAPs, making it suitable for those who need to follow a FODMAP-friendly diet.
Ingredients:
– 8 oz gluten-free pasta (made from rice, quinoa, or corn)
– 1/4 cup olive oil
– 2 tablespoons grated Parmesan cheese
– Salt and pepper to taste
Instructions:
1. Bring a large pot of salted water to a boil. Cook the gluten-free pasta according to package instructions until al dente.
2. Reserve 1 cup of pasta cooking liquid before draining the pasta.
3. In a large skillet, heat the olive oil over medium heat. Add the reserved pasta cooking liquid and stir to combine.
4. Add the cooked pasta to the skillet and toss with the olive oil mixture until well coated.
5. Sprinkle Parmesan cheese over the pasta and season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Low FODMAP Carrot and Ginger Soup
This comforting soup is a delicious and easy-to-make option for those following a low FODMAP diet. The combination of sweet carrots, spicy ginger, and savory chicken broth creates a flavorful and satisfying meal.
Ingredients:
– 2 large carrots, peeled and chopped
– 1-inch piece of fresh ginger, peeled and grated
– 4 cups chicken broth (make sure it’s low in FODMAPs)
– 1/4 cup water
– Salt and pepper to taste
– Fresh parsley or cilantro for garnish (optional)
Instructions:
1. In a large pot, sauté the chopped carrots and grated ginger in a little bit of oil until they’re tender.
2. Add the chicken broth, water, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until the carrots are very soft.
3. Use an immersion blender to puree the soup until smooth. Alternatively, you can transfer it to a blender and blend in batches, then return it to the pot.
4. Taste and adjust seasoning as needed.
5. Serve hot, garnished with fresh herbs if desired.
Cooking Time: 25-30 minutes
Low FODMAP Baked Cod with Tomatoes and Olives
This flavorful and easy-to-make recipe is perfect for a quick weeknight dinner. Fresh tomatoes, olives, and herbs add plenty of flavor without triggering FODMAP-related digestive issues.
Ingredients:
– 4 cod fillets (6 oz each)
– 2 large ripe tomatoes, diced
– 1/4 cup pitted green olives, sliced
– 2 tbsp olive oil
– 2 tbsp chopped fresh parsley
– Salt and pepper to taste
– 1 tsp garlic powder (FODMAP-friendly)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place cod fillets on the prepared baking sheet.
4. Drizzle olive oil over the fish, then sprinkle with parsley, salt, pepper, and garlic powder.
5. Top each cod piece with diced tomatoes and sliced olives.
6. Bake for 12-15 minutes or until cod is cooked through and flakes easily.
Cooking Time: 12-15 minutes
Low FODMAP Peanut Butter and Oat Smoothie
This creamy smoothie is a perfect treat for those following a Low FODMAP diet. Made with peanut butter, oats, and banana, it’s a delicious way to get your daily dose of protein and fiber.
Ingredients:
– 2 tablespoons natural peanut butter (make sure it’s free from added sugars)
– 1/4 cup rolled oats
– 1 ripe banana
– 1/2 cup almond milk or other Low FODMAP milk alternative
– Ice cubes (as needed)
Instructions:
1. In a blender, combine peanut butter, oats, and banana.
2. Blend until smooth and creamy.
3. Add almond milk and blend until well combined.
4. Taste and adjust sweetness or thickness as needed.
5. Add ice cubes if you want a thicker consistency.
Cooking Time: None! This is a no-cook recipe.
Tips:
– Make sure to use a Low FODMAP peanut butter that doesn’t contain high FODMAP ingredients like honey or added sugars.
– You can also add other Low FODMAP fruits like berries or mango to the smoothie if you prefer.
Low FODMAP Grilled Shrimp Skewers with Bell Peppers
A flavorful and colorful twist on traditional skewers, these Low FODMAP grilled shrimp skewers are perfect for a quick and easy dinner or lunch. With minimal ingredients and no high-FODMAP vegetables, this recipe is a great option for those following a Low FODMAP diet.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 bell peppers (any color), sliced into 1-inch pieces
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– 1 clove garlic, minced (note: use only 1 clove to keep FODMAP content low)
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Thread shrimp and bell pepper pieces onto skewers.
3. In a small bowl, whisk together olive oil, lemon juice, and garlic.
4. Brush the mixture evenly over the shrimp and bell peppers.
5. Season with salt and pepper to taste.
6. Grill for 8-10 minutes, turning occasionally, or until shrimp are pink and cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 8-10 minutes
Low FODMAP Mashed Potatoes with Lactose-Free Butter
Low FODMAP Mashed Potatoes with Lactose-Free Butter Recipe
Summary:
These creamy mashed potatoes are a delicious and low FODMAP side dish, perfect for those with dietary restrictions. With the use of lactose-free butter, this recipe is also suitable for those who are lactose intolerant.
Ingredients:
– 3-4 medium-sized potatoes, peeled and chopped into large chunks
– 1/4 cup lactose-free butter, softened
– 1/2 cup low-fat milk or lactose-free milk alternative (such as almond milk)
– Salt to taste
Instructions:
1. Place the chopped potatoes in a large pot and add enough cold water to cover them. Bring to a boil over high heat, then reduce the heat to medium-low and simmer for 15-20 minutes, or until the potatoes are tender when pierced with a fork.
2. Drain the potatoes and return them to the pot. Add the softened lactose-free butter, low-fat milk or lactose-free milk alternative, and salt. Mash the potatoes with a potato masher or a fork until they’re smooth and creamy.
Cooking Time:
15-20 minutes
Low FODMAP Spinach and Feta Omelette
A delicious and straightforward breakfast option that’s also low in fermentable oligo-, di-, and mono-saccharides, and polyols (FODMAPs), making it suitable for those with dietary restrictions.
Ingredients:
– 2 large eggs
– 1/4 cup fresh spinach leaves, chopped
– 1 tablespoon olive oil
– 1/4 cup crumbled feta cheese (make sure it’s low-lactose or lactose-free)
– Salt and pepper to taste
Instructions:
1. In a small bowl, whisk together eggs and a pinch of salt.
2. Heat the olive oil in a non-stick skillet over medium heat.
3. Pour in the egg mixture and cook until the edges start to set (about 30 seconds).
4. Add the chopped spinach and stir gently to distribute evenly.
5. Sprinkle feta cheese on half of the omelette.
6. Use a spatula to fold the other half over the filling.
7. Cook for an additional 30-45 seconds, until the cheese is melted and the eggs are cooked through.
Cooking Time: 2-3 minutes
Low FODMAP Chocolate Chip Cookies with Almond Flour
These chewy cookies are a delicious treat that just happen to be low in fermentable oligo-, di-, and mono-saccharides, and polyols (FODMAPs), making them suitable for those with IBS or other digestive issues. By using almond flour instead of traditional wheat flour, these cookies are also gluten-free.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup coconut sugar
– 1/4 cup unsalted butter, softened
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon salt
– 1 cup semi-sweet chocolate chips (make sure to choose a low-FODMAP brand)
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine almond flour, coconut sugar, and salt.
3. Add softened butter, eggs, and vanilla extract. Mix until well combined.
4. Stir in chocolate chips.
5. Drop tablespoon-sized balls of dough onto prepared baking sheet, leaving 2 inches between each cookie.
6. Bake for 10-12 minutes or until lightly golden.
7. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack to cool completely.
Cooking Time: 10-12 minutes
Low FODMAP Ratatouille with Eggplant and Zucchini
Savor the flavors of France with this low FODMAP twist on the classic ratatouille. This vegetable-packed recipe is a perfect accompaniment to your favorite protein or as a side dish.
Ingredients:
– 1 medium eggplant, diced
– 2 medium zucchinis, diced
– 2 cloves garlic, minced (use 1/4 teaspoon per serving)
– 1 can (14.5 oz) diced tomatoes, low FODMAP brand
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine eggplant, zucchinis, and garlic.
3. Drizzle with olive oil and season with salt and pepper.
4. Spread the vegetable mixture on a baking sheet lined with parchment paper.
5. Roast for 30-40 minutes or until tender and lightly caramelized.
6. In a large skillet, combine roasted vegetables and diced tomatoes. Simmer over low heat for 10-15 minutes, stirring occasionally.
7. Taste and adjust seasoning as needed.
8. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 45-55 minutes
Summary
Looking for delicious recipes that are also gentle on your digestive system? Look no further! This article features 18 mouth-watering low FODMAP recipes, each carefully crafted to minimize Fermentable Oligo-, Di-, Mono-saccharides, and Polyols (FODMAPs) that can cause digestive discomfort. From comforting soups like Low FODMAP Chicken and Rice Soup to sweet treats like Low FODMAP Banana Oat Pancakes, these recipes offer a range of options for anyone looking to manage their dietary needs while still enjoying a variety of flavors.