Low FODMAP Recipes: Delicious and Digestive-Friendly Options for a Happy Gut

Imagine this: you’re one of the millions of people worldwide who are living with irritable bowel syndrome (IBS). You know the drill – bloating, cramps, and bathroom trips that can derail your day. It’s like climbing a mountain to get through the morning. But here’s the good news: the low FODMAP diet has been a game-changer for up to 76% of people with IBS [1]. So, what’s the deal with FODMAPs and how can you make the switch?

What are FODMAPs?

FODMAPs stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. They are poorly absorbed carbohydrates within the small intestine. Instead of being absorbed, they’re fermented by gut bacteria, which leads to gas production. This can cause a range of uncomfortable symptoms in people with IBS[2].

How Does the FODMAP Diet Work?

The FODMAP diet has three steps: elimination, reintroduction, and maintenance.

1. Elimination: Avoid all high-FODMAP foods for 2-6 weeks. This allows your gut to heal and feel better.
2. Reintroduction: Slowly add back one type of FODMAP at a time. See how your body reacts.
3. Maintenance: Only limit or avoid the FODMAP types that cause you problems.

What Are the Best Foods to Eat on a Low-FODMAP diet?

The good news is that plenty of delicious and nutritious foods are naturally low in FODMAPs. Here are some good picks:

• Proteins: Most meats, poultry, fish, and eggs have no FODMAPs. Choose unprocessed ones.
• Vegetables: Almonds, bell peppers, cucumbers, potatoes, and tomatoes have few FODMAPs. Greens such as kale and spinach are also great.
• Fruits: Bananas, berries, oranges, grapes, and melons have few FODMAPs.
• Grains: Bread without gluten, quinoa, rice, and corn are good.
• Dairy: Milk with no lactose, almond milk, and hard cheeses such as Cheddar and feta have few FODMAPs.

Unlike many diets, the low-FODMAP diet isn’t about deprivation. There are plenty of foods you can enjoy in unlimited amounts. 

High-FODMAP Foods to Avoid

FODMAPs are carbohydrates that can be difficult for some people to digest. If you have trouble with FODMAPs, reducing or avoiding these foods may help with symptoms such as bloating, abdominal pain, and changes in bowel habits. Here are some common high-FODMAP foods to be aware of:

Fructose:

• Apples
• Pears
• Watermelon
• Cherries
• Avocados
• Onions
• Garlic
• Beans
• Cabbage
• Asparagus
• Artichokes
• Wheat

Lactose:

• Milk
• Ice cream
• Soft cheeses
• Yogurt

Fructans:

• Wheat
• Rye
• Barley
• Garlic
• Beets
• Fennel
• Chicory
• Artichokes

Galactooligosaccharides (GOS):

• Beans
• Lentils
• Soybeans
• Cabbage
• Onions
• Wheat

Polyols:

• Avocados
• Cherries
• Nectarines
• Apricots
• Plums
• Prunes
• Mushrooms
• Artificial sweeteners

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Is Coffee Low in FODMAP?

Good news for coffee lovers – coffee is naturally low in FODMAPs! You can enjoy it black or with a splash of lactose-free milk. However, it’s important to be mindful of flavored creamers that contain high-FODMAP ingredients such as high fructose corn syrup and lactose.

Tasty Low-FODMAP Recipes

• Breakfast: lactose-free yogurt with banana and almonds, gluten-free toast with scrambled eggs and spinach
• Lunch: grilled chicken breast with roasted bell peppers and quinoa, lactose-free milk smoothie with banana, berries, and almonds
• Dinner: grilled salmon with zucchini noodles and cherry tomatoes, beef stir-fry with gluten-free soy sauce, green beans, and rice
• Snacks: rice cakes with almond butter and banana slices, popcorn made with lactose-free milk

Easy Low-FODMAP Dinner Recipes

Grilled Chicken and Vegetables

• 4 boneless, skinless chicken breasts
• 1 red bell pepper, seeded and sliced
• 1 yellow bell pepper, seeded and sliced
• 1 small zucchini, sliced
• 1 small cucumber, sliced
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh parsley or basil leaves for garnish (optional)

Preheat the grill. Mix the olive oil, salt, and pepper and brush on the chicken and vegetables. Grill the chicken for 5-7 minutes per side until done. Grill the vegetables for 3-5 minutes per side until tender. Serve the chicken with the vegetables. Add herbs if you wish.

Baked Cod with Green Beans and Potatoes

• 4 cod filets (6 ounces each)
• 1 pound fresh green beans, trimmed
• 2 large potatoes, peeled and cubed
• 2 tablespoons olive oil
• Salt and pepper to taste

Preheat the oven to 400°F (200°C). Put the cod on one half of a baking sheet. Drizzle with olive oil and add salt and pepper. Put the green beans and potatoes on the other half. Drizzle with olive oil and add salt and pepper. Bake for 12-15 minutes until the cod cooks and the green beans and potatoes are tender.

Lamb Koftas with Roasted Carrots and Parsnips

• 1 pound ground lamb
• 1/4 cup chopped fresh parsley
• 2 cloves garlic-infused oil
• Salt and pepper to taste
• 4 large carrots, peeled and chopped
• 2 large parsnips, peeled and chopped

Heat the oven to 425°F (220°C). Mix the lamb, parsley, garlic-infused oil, salt, and pepper in a large bowl. Use your hands or a spoon to mix until it just comes together, but don’t mix too much. Split the mix into 4 parts and shape each into a kofta. Place the koftas on a baking sheet with parchment paper. Cook in the oven for 15-20 minutes or until done. Mix the carrots and parsnips with olive oil, salt, and pepper on another baking sheet. Spread them out flat. Cook in the oven for 20-25 minutes until soft and lightly browned. Serve the lamb koftas with roasted carrots and parsnips.

Read more: 3 Healthy Curry Recipes To Turn To When You Need Comfort Food

Low-FODMAP Family Meal Recipes

Here are some delicious and easy-to-make low-carb, low-FODMAP recipes that are perfect for families:

Low-FODMAP Chicken Fajitas

• 1 lb boneless, skinless chicken breasts cut into strips
• 1/2 cup lime juice
• 1/4 cup olive oil
• 2 cloves garlic-infused oil
• 1 tsp dried oregano
• 1/2 tsp ground cumin
• 1/4 tsp cayenne pepper (optional)
• 2 large bell peppers (any color), sliced
• 1 large onion, sliced (use the green part only for low-FODMAP)
• 8-10 corn tortillas
• Salt and pepper, to taste
• Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro

Marinade:

• Lime juice
• Olive oil
• Garlic-infused oil
• Oregano
• Cumin
• Cayenne pepper (optional)

Steps:

1. Mix the marinade ingredients in a big plastic bag.
2. Add the chicken, coat with the marinade, and seal the bag.
3. Refrigerate for 2 hours or overnight.
4. Preheat the grill to medium-high.
5. Grill the chicken for 5-7 minutes per side until done.
6. Let the chicken rest, then slice into thin strips.
7. Grill the peppers and onions until tender.
8. Warm the tortillas with a damp paper towel in the microwave.
9. Assemble the fajitas with chicken, peppers, and onions.
10. Add your favorite toppings and serve.

Low-FODMAP Baked Chicken Nuggets and Sweet Potato Fries

• 1 lb boneless, skinless chicken breasts cut into nugget-sized pieces
• 1 cup gluten-free panko breadcrumbs
• 1/4 cup grated parmesan cheese
• 1 egg
• 1 tsp salt
• 1/4 tsp black pepper
• 1/4 tsp paprika
• 2 large sweet potatoes
• 1/2 cup olive oil

Preheat the oven to 400°F (200°C). Prepare a baking sheet with parchment paper. Mix the panko breadcrumbs and parmesan cheese in a dish. Beat an egg in another dish. Season the chicken with salt, pepper, and paprika. Dip each chicken piece in the egg, then coat it with the breadcrumb mixture. Put the chicken on the baking sheet. Drizzle with olive oil. Bake for 20-25 minutes or until cooked.

At the same time, slice the sweet potatoes into fry shapes. Put the fries on another parchment-lined baking sheet. Drizzle with olive oil and coat evenly. Bake for 20-25 minutes or until tender and lightly browned. Serve the chicken with the sweet potato fries.

Low-FODMAP Spaghetti with Meat Sauce

• 1 lb ground beef
• 1 onion, diced (use the green part only for low-FODMAP)
• 2 cloves garlic-infused oil
• 2 cups marinara sauce (make sure it’s low in FODMAPs)
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper, to taste
• 1 lb gluten-free spaghetti
• Grated parmesan cheese for serving (optional)

Cook the gluten-free spaghetti according to the package instructions until it’s al dente. Save 1 cup of the pasta water before you drain it. Cook the ground beef on medium-high heat in a big skillet. Break it up with a spoon until it’s browned, approximately 5-7 minutes. Get rid of the extra fat. Add the diced onion to the skillet and cook until it’s see-through. Add the garlic-infused oil, marinara sauce, basil, oregano, salt, and pepper to the skillet. Mix it all up. Turn the heat down to low and allow the sauce to simmer for 10-15 minutes. Stir occasionally. Add some of the pasta water you saved if the sauce becomes too thick. Pour the meat sauce over the spaghetti. Add parmesan cheese on top if you wish.

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High-Protein, Low-FODMAP Recipes

Here are some high-protein, low-FODMAP recipes:

Baked Salmon with Quinoa and Green Beans

• 6 oz salmon filet
• 1/2 cup quinoa
• 2 cups water
• 1 cup green beans
• 1 tsp olive oil
• Salt and pepper to taste

Preheat the oven to 400°F (200°C). Put the salmon on a baking sheet and bake for 12-15 minutes. Boil the quinoa in water, then reduce heat and cover until the water is gone (approximately 15-20 minutes). Steam the green beans until they’re not hard. Put the salmon, quinoa, and green beans on a plate and serve.

Protein content: 40 grams

Turkey and Cucumber Wrap

• 2 oz sliced turkey breast
• 1 low-FODMAP tortilla
• 1/2 cup sliced cucumber
• 1/4 cup sliced red bell pepper
• 1 tsp olive oil

Place the sliced turkey, cucumber, and red bell pepper in the center of the tortilla. Drizzle with olive oil and fold the bottom edge up over the filling. Fold in the sides and roll up the wrap.

Protein content: 25 grams

Greek Yogurt with Berries and Nuts

• 6 oz Greek yogurt
• 1/2 cup mixed berries (such as strawberries, blueberries, raspberries)
• 1 oz chopped almonds

Combine the Greek yogurt, mixed berries, and chopped almonds in a bowl.

Protein content: 15 grams

Chicken and Vegetable Stir Fry

• 3 oz boneless, skinless chicken breast
• 1 cup mixed vegetables (such as broccoli, carrots, green beans)
• 1 tsp olive oil
• 1 tsp soy sauce (make sure it is low-FODMAP)

Cut the chicken into small pieces and season with salt and pepper. Heat the olive oil in a large skillet or wok over medium-high heat. Add the chicken until browned and cooked, approximately 5-7 minutes. Add the mixed vegetables and soy sauce to the skillet. Cook until the vegetables are tender-crisp.

Protein content: 25 grams

Smoothie Bowl

• 1 scoop whey protein powder
• 6 oz almond milk
• 1/2 cup frozen berries
• 1/2 banana
• 1 tsp almond butter
• 1/4 cup sliced almonds
• 1/4 cup shredded coconut

Combine the whey protein powder, almond milk, frozen berries, and banana in a blender. Blend until smooth. Top with the almond butter, sliced almonds, and shredded coconut.

Protein content: 20 grams

Low-FODMAP Snacks for a Happy Gut

Snacking is essential for keeping your energy levels stable throughout the day. Here are some delicious and easy low-carb, low-FODMAP snack ideas:

• Fresh Fruit: Bananas, berries, and citrus fruits are all low in FODMAPs and make great snacks.
• Veggie Sticks: Dip cucumbers, carrots, and bell peppers in a lactose-free ranch for a tasty and filling snack.
• Protein-Rich Snacks: Hard cheeses, almonds, and lactose-free yogurt are high in protein and low in FODMAPs.
• Homemade Trail Mix: For a healthy and satisfying snack, mix almonds, pumpkin seeds, and a few pieces of dark chocolate.

Read more: 6 Keto Sushi Recipes to Eat on a Low-Carb Diet

Low-FODMAP Snacks for a Healthy Gut

While store-bought snacks can be convenient, making your own low-carb, low-FODMAP recipes ensures you know exactly what’s going on. 

Low-FODMAP Snacks to Make

There are many low-FODMAP snacks you can make. For a tasty and filling snack, try spreading lactose-free cream cheese on cucumber slices and topping with smoked salmon.

Almond butter on a banana slice or mixing lactose-free yogurt and berries are also great options. These snacks are easy to make and packed with nutrients.

Low-FODMAP Snack Recipes

Sometimes you want a snack that’s a little more exciting than fresh fruit or nuts. Here are some easy and delicious low-FODMAP snack recipes:

• Low-FODMAP Energy Balls: Mix rolled oats, almond butter, and honey. Roll into balls and refrigerate until firm.
• Cucumber and Feta Roll-Ups: Spread lactose-free cream cheese on a cucumber slice, then top with a sprinkle of feta and a few fresh mint leaves. Roll up and slice in half.
• Fresh fruit and vegetable sticks with lactose-free dip: Protein-rich options such as hard cheese and almonds are excellent low-FODMAP snacks.
• Protein-Packed Smoothie: Blend lactose-free milk, frozen berries, and a scoop of protein powder. Top with sliced almonds and a sprinkle of chia seeds.
• Low-FODMAP Snacks for Women: As a woman, it’s vital to fuel your body with nutrient-dense low-FODMAP snacks. Try reaching for fresh berries, carrot sticks with hummus, or a handful of almonds. These snacks are low in FODMAPs and rich in vitamins and minerals.
• Overnight Oats: Making high-protein, low-FODMAP snacks is easier than you think. Try blending lactose-free milk with protein powder and freezing in ice cube trays for a quick and easy snack. You can also roll slices of turkey or chicken around cucumber and avocado for a protein-packed roll-up.

High-Protein, Low-FODMAP Snacks

Keeping your protein intake high is essential for maintaining energy levels. Luckily, there are plenty of high-protein, low-FODMAP snacks to choose from. Try lactose-free yogurt, hard cheese, or a handful of almonds.

Making your high-protein, low-FODMAP snacks is easier than you think. For a quick and easy snack, try blending lactose-free milk with protein powder and freezing in ice cube trays. You can also roll slices of turkey or chicken around cucumber and avocado for a protein-packed roll-up.

The 3-Day Cleanse Diet and Low FODMAPs

The 3-Day cleanse diet is a popular detox diet that involves eating only fruits, vegetables, and lean proteins for three days. While it may seem like a good idea for IBS sufferers, it’s important to note that some of the recommended foods are high in FODMAPs. For example, apples, pears, and onions are all high in FODMAPs and could trigger symptoms.

Keto Pescatarian and Low FODMAPs

The keto pescatarian diet combines the high-fat, low-carb principles of the ketogenic diet with the seafood-rich protein sources of the pescatarian diet. While it can be a healthy choice for some, IBS sufferers should note that some keto staples such as avocado and full-fat coconut milk are high in FODMAPs.​

Tips for Implementing the FODMAP Diet

• Seek Professional Guidance: Work with a healthcare provider or registered dietitian to ensure you get adequate nutrition during the elimination phase.
• Keep a Food and Symptom Diary: Tracking what you eat and when symptoms occur can help identify trigger foods during reintroduction.
• Don’t Over-restrict: The goal is not to follow the diet strictly forever, but to identify your specific triggers and develop a personalized eating plan.
• Be Patient: It can take time to see symptom improvement, and the reintroduction phase requires patience and careful observation.

FAQs

• What are good snacks for IBS?

Good snacks for IBS include fresh fruit, vegetable sticks with lactose-free dip, and protein-rich options such as hard cheese and almonds.

• What can you eat unlimited on a low-FODMAP diet?

You can eat unlimited proteins, dark leafy greens, cucumbers, bell peppers, tomatoes, gluten-free grains, and lactose-free dairy.

• Is coffee low in FODMAPs?

Yes, black coffee is naturally low in FODMAPs. However, you should be mindful of flavored creamers and sweeteners.

• Is chocolate low in FODMAPs?

Dark chocolate with at least 70% cocoa is low in FODMAPs. However, milk chocolate and white chocolate are high in FODMAPs due to their lactose content.

The Bottom Line

While the low-FODMAP diet can be a game-changer for IBS sufferers, it can be a little overwhelming at first. You can enjoy delicious and nutritious meals and snacks by focusing on whole, unprocessed foods and limiting high-FODMAP ingredients. Remember, everyone’s tolerance is different, so it’s all about finding what works best for you. Happy cooking!