Low FODMAP recipes can be hard to come by, that’s why we have rounded up 50 recipes for you to experiment with!
This post is organised into;
- Low FODMAP breakfast recipes
- Low FODMAP lunch recipes
- Low FODMAP side recipes
- Low FODMAP evening meals
- Low FODMAP desserts
We hope that you enjoy this post and it helps your confidence to grow whilst on the diet
Table of Contents
Low FODMAP breakfast recipes:
Eating regulary is important for IBS and so skipping breakfast is not an option. Sadly, most go-to breakfasts such as cereals and toast contain FODMAPs.
Yes you can opt for a safe bowl of rice krispies but your gut will not thank you for the lack of fibre. Then you have plain oatmeal which is just boring.
Below we have a mix of sweet and savoury options depending on the day and what works for you. You will spot some ‘classic’ breakfasts, along with options to give a try.
- Low FODMAP Mini Banana Pancakes
- Low FODMAP Banana Oat Cookies
- Low FODMAP Ham & Cheese Scones – Recipes
- Low FODMAP Breakfast Smoothie
- Caramelised Banana with Low FODMAP Porridge
- Low FODMAP Green Smoothie
- Low FODMAP Overnight Oats & Chia – Recipes
- Crispy Baked Low FODMAP Hash Browns
- Low FODMAP High Protein Peanut Butter Muffins
- Shakshuka for one (low FODMAP, gluten-free and lactose-free)
Low FODMAP lunch recipes
Lunch may pose another threat to your low FODMAP journey as you quickly realise that most work canteen options are off the menu.
Your typical sandwich is a no go and most salads are laced with garlic. So the best option is to get organised and make your lunch the night before.
Below, we have listed a whole range of low FODMAP recipes for your lunch. Some recipes that even the whole family can enjoy.
- Easy-to-Make Ham & Cheese Low FODMAP Quiche
- Low FODMAP Carrot and Coriander Soup
- Low FODMAP Thai Salmon Fishcakes
- Low FODMAP Italian Sub
- Low FODMAP Miso Soup
- Low FODMAP Chicken, Cheese & Broccoli Twice-Baked Stuffed Potatoes
- Low FODMAP Avocado Toast
- Low FODMAP Forbidden Rice Salad with Sesame & Kale
- Low FODMAP Mushroom Omelette
- Grilled cheese sandwich on sourdough bread Low FODMAP
Low FODMAP Recipes for the evening
Evening meals can be tricky to navigate on the low FODMAP diet.
You may be cooking for more than one and don’t really want to cook multiple dinners or provide a meal which tastes of nothing.
Or perhaps you are cooking for yourself and really don’t have the energy to cook elaborately after a long day of work.
Do not worry! We have an entire list of suitable, low FODMAP recipes for evening meals.
No evening meal needs to lack taste, comfort and creativity. See below for your go-to home cooking dishes, vegetarian and alternative cuisines to try.
- Low FODMAP Chicken Alfredo Pasta Bake
- Low FODMAP Shepherd’s Pie
- Low FODMAP Teriyaki Salmon Bowl
- Low FODMAP Spaghetti Bolognese
- Low FODMAP Moroccan Lamb Shanks with Pomegranate & Mint
- Low FODMAP Sticky Pork Ribs
- Low FODMAP Mediterranean Tuna Salad with Chickpeas
- Low FODMAP Aubergine Curry
- Oven-baked egg & chips recipe (Low FODMAP)
- Low FODMAP Vegan Shepherd’s Pie
Low FODMAP recipes for side dishes:
So you have the main event sorted for your meal and are pretty confident it is low FODMAP. BUT what about a side to go with it?
Have you ever considered the FODMAP content of sauces before? Usually these contain both onion and garlic.
Rather than suffering through dry or tasteless food, we have you covered!
On the low FODMAP diet, side dishes can still be full of taste and flavour to compliment any main meal. Amaze your guests and family with these side dishes, the FODMAP way.
- Low FODMAP Gorgeous Roast Vegetables
- Low FODMAP Flatbreads
- Low FODMAP roasted pumpkin
- Low FODMAP Crispy Polenta Bites
- Low FODMAP Honey Roasted Chili Lime Chicken Wings
- Low FODMAP Yoghurt and Cucumber dip
- Low FODMAP Party Dips
- Loaded Low FODMAP Kale Chips – Recipes
- Low FODMAP Barbecued Aubergine Slices
- Low FODMAP Scampi
Low FODMAP desserts
Do you have a sweet tooth?
Many common desserts like ice-cream and cake are high FODMAPs.
Whilst you may think that you can do 4 weeks without a sugary treat, it isn’t realistic. This sort of mindset can cause you to veer off the diet and undo all the good work you have managed.
Instead we recommend trying some of the below low FODMAP recipes which will allow you to enjoy a dessert without symptoms.
- Low FODMAP lemon myrtle sorbet recipe | Monash FODMAP
- Low FODMAP pumpkin pie (gluten-free)
- Low FODMAP Decadent Chocolate Brownies
- Low FODMAP Red Velvet Cake with Cooked Vanilla Icing
- Low FODMAP Strawberry Cheesecake 🍓
- Knafeh – Simply FODMAP
- Low FODMAP Carrot Cake
- Strawberry & Chia Pudding Low FODMAP
- Lemon Tart in a Gluten-Free Shortbread Crust Low FODMAP
- Low FODMAP Salted Caramel Apple Pecan Pie
How to convert recipes to be low FODMAP recipes
Sometimes the low FODMAP diet can seem overwhelming. You may feel that you need to go in search of lots of new recipes.
This is not the case. Instead, you can make small ingredient swaps to make your favourite dishes into low FODMAP recipes.
Here are our top tips;
- Pasta -> low FODMAP gluten free pasta (rice or corn flour)
- Wheat noodles -> rice or soba noodles
- Wheat tortillas -> corn tortillas
- Bread -> sourdough spelt bread or gluten free low FODMAP bread
- Cheese -> most cheeses are low FODMAP, serving sizes are recommended. Check the Monash low FODMAP app!
- Honey -> swap to maple syrup, rice syrup or table sugar.
- Fish and meat -> Already low FODMAP, be sure to check these are free from rubs, batter and sauces.
There are a huge range of low FODMAP recipes available now to allow anyone on this diet to enjoy tasty food.
All we would suggest is that you take time to plan the diet and your meals into your routine before you start.
Article written by Camilla Donaldson BSc Hons Nutrition reviewed by Kirsten Jackson
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.