25 Low-FODMAP Recipes (2024)

The world is going ga-ga over gut health these days — and for good reason. With Crohn’s disease, irritable bowel syndrome (aka IBS), and even plain old stress-related digestive distress becoming more prevalent these days,Yulan Ye, et al. (2015). The epidemiology and risk factors of inflammatory bowel disease. https://pubmed.ncbi.nlm.nih.gov/26885239/ it’s no wonder people are so eager for ways to tame their triggered GI tracts.

While the jury’s still out on what exactly causes the pain, bloating, and gassiness that accompany these gastrointestinal disorders, one thing that’s been shown to help manage the symptoms is making some dietary tweaks — specifically, avoiding fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

Kind of a mouthful, huh? More commonly known as FODMAPs, they’re short-chain carbohydrates (aka sugars and fibers) found in some dairy, fruits, veggies, and wheat that those of us with digestive ailments can’t quite stomach — literally.

25 Low-FODMAP Recipes (1)Share on Pinterest

It’s always best to consult your GI doctor before starting any elimination diets to treat gut health. But if you’re experiencing symptoms and get the go-ahead from the doc, you may want to give the low-FODMAP life a whirl.

The diet is said to be restrictive — and we won’t sugarcoat it, it can be — but with these breakfast-to-dessert recipes up your sleeve, you won’t feel like you’re missing out too much.

1. Low FODMAP breakfast stuffed potatoes

25 Low-FODMAP Recipes (2)Share on Pinterest

Breathe a sigh of relief and do a happy dance: Bacon is a low-FODMAP food!

Still, rather than gorge on it for breakfast, opt for the moderation route and pair just a few strips of it with kale as the stuffing for these healthier “loaded” potatoes.

2. Low-FODMAP banana nut pancakes

25 Low-FODMAP Recipes (3)Share on Pinterest

With a few simple tweaks, you can still enjoy classic banana pancakes on a low-FODMAP diet. Make sure your fruit is on the unripe side and that you’re using gluten-free oats.

3. Berry banana oat breakfast parfait

25 Low-FODMAP Recipes (4)Share on Pinterest

No more choosing between a smoothie or overnight oats for breakfast.

This recipe not only gives you both (adorably served in a jar, no less), but makes sure to use lower FODMAP berries and plant milk to make the meal as easy as possible to keep your gut happy.

To keep this truly low-FODMAP, we recommend splitting this recipe into two smaller servings; 1/2 cup of this recipe would be considered closer to moderate or high-FODMAP, according the Monash app.

4. Low-FODMAP frittata

25 Low-FODMAP Recipes (5)Share on Pinterest

With just four low-FODMAP ingredients, this might be the most fuss-free frittata ever.

The prosciutto makes it just rich enough, but if you absolutely cannot fathom a frittata without cheese (and can tolerate the dairy), opt for a lower-lactose kind, like feta or cheddar.

5. Peanut butter banana granola

25 Low-FODMAP Recipes (6)Share on Pinterest

A modest number of almonds and a higher ratio of pumpkin and sunflower seeds keeps this granola safely in low-FODMAP territory.

While there are only two tablespoons of added sweetener in the entire batch, go for the brown sugar instead of the honey option.

6. Low-FODMAP quinoa berry breakfast bake

As delicious as oatmeal is, we could all use a break sometimes. Replace it with fiber-rich quinoa in this fruity but hearty breakfast bake.

You could dig into a generous serving of this and still stay within the low-FODMAP boundaries. Plus, you’ll have plenty left over for breakfast throughout the week.

7. Roasted carrot soup

Share on Pinterest

Roasting your carrots before pureeing them gives the final result a delicious, caramelized sweetness without a hint of added sugar.

Balance it out with earthy herbs, warm cinnamon, and a kick from the ginger, and you’ve got yourself a pretty standout soup. It certainly feels like fall, but it’s great all year round.

To keep this low-FODMAP, you can skip the celery (considered a high-FODMAP if there are two stalks). You can also split this into four servings, instead of two, to bring this down to medium-FODMAP territory with the celery.

8. No-mayo potato salad with herbed bacon and eggs

Share on Pinterest

Traditional potato salad usually contains both garlic and onions, both high-FODMAP foods you’ll want to avoid.

This version is careful to use only the top portions of green onions to get the same flavor without the unwanted side effects. It also opts for a lighter olive oil dressing instead of mayo.

9. BLT and avocado quinoa salad with maple vinaigrette

Share on Pinterest

A lot of the low-FODMAP diet is about being mindful of portion sizes for things that might aggravate your GI tract. Take this salad, for instance:

Sure, it contains avocado and cherry tomatoes, which are high-FODMAP foods, but the blogger gives tips on how to decreases the amount of each. That way, your taste buds can enjoy them and your body can tolerate them.

10. Veggie packed low-FODMAP soup

Share on Pinterest

Just because certain fruits, veggies, and whole grains are off-limits, that’s no reason for fiber intake to get compromised on a low-FOMAP diet.

There are plenty of ways you can still get that roughage in, and this soup is a fantastic example. With collard greens, carrots, and quinoa, it offers plenty of fiber without upsetting your stomach.

11. Curried kale salad

Share on Pinterest

Since garlic- and onion-filled bottled dressings aren’t an option for low-FODMAP eaters, it’s a chance to get creative with homemade alternatives,

This one, with tahini, coconut aminos, and curry powder is both rich and robust. It holds up well to the hearty de-stemmed kale leaves, which you can massage with the dressing before serving.

Pro tip: Golden berries, also called mulberries, are included as a garnish in this recipe, however, there’s some debate in the low-FODMAP community about whether or not these are a good idea. If you’re on the fence, trade them from blueberries or strawberries instead.

12. Mixed salad with turmeric vinaigrette

Share on Pinterest

Turmeric and apple cider vinegar are known to help gut health, which is often part of what a low-FODMAP diet tries to address. Both foods are used in the dressing here, so while this salad may look simple, it boasts some pretty powerful benefits.

13. Low-FODMAP maple mustard chicken

Share on Pinterest

With the addition of a quick sweet-and-spicy glaze, you can turn plain old chicken and potatoes into a dinner you can proudly entertain with, whether you’re feeding low-FODMAP guests or not.

Just check the label on your mustard to make sure it’s free of garlic; plenty of varieties should still make the cut.

14. Acorn squash stuffed with herb quinoa

Share on Pinterest

If it’s true that we eat with our eyes first, then these squash boats are the perfect way to stir up an appetite.

They’re colorful, beautifully presented, and fragrant from the roasted veggies and lemony quinoa — you know they’re delicious even before you dig in. All kinds of Instaworthy.

Please note that acorn squash can be a trigger for some people, and it’s not yet listed in the Monash app. As an alternative, you can stuff the filling into red peppers instead.

15. Meatballs with fresh basil and Parmesan

Share on Pinterest

Garlic is a high-FODMAP food, but if you can’t imagine meatballs without it, this recipe has your answer: garlic-infused oil.

Simply cook some cloves in olive oil, then remove them so all you have left is super fragrant cooking fat. Sauté your meatballs in it and you’ll enjoy authentic flavor while staying symptom-free.

16. Low-FODMAP Thai pra ram tofu

Share on Pinterest

The low-FODMAP diet has a confusing love/hate thing going on with soy, so as far as tofu goes, stick to the firm and extra firm varieties.

Here, the plant based protein is smothered in a peanut butter and coconut milk sauce, dispelling all notions that tofu is tasteless.

17. Bibimbap nourishing bowl

Share on Pinterest

This Korea-inspired macro bowl fires on all nutritional cylinders while keeping the FODMAPS to a minimum.

With wheat-free brown rice, extra-firm tofu, stem-free greens, and a sunny-side-up egg to top it off, it’s proof that even with food sensitivities, eating well is totally possible.

18. Turkey meatloaf

Share on Pinterest

Omitting the garlic, swapping the onion for dried chives, and nixing the bread crumbs all make this meatloaf lower in FODMAPs than the traditional loaf.

Go a step further with freshly pureed tomato instead of ketchup for a lower-sugar glaze. You’ll have plenty of leftovers to enjoy this meal again during the week, and it’ll taste anything but dry tomorrow.

19. Farfalle with roasted red peppers and parsley

Share on Pinterest

Gluten-free pastas and garlic-infused oils are kitchen staples for many low-FODMAPers. Both ingredients come together in this easy recipe, which can be whipped up in 15 minutes thanks to jarred peppers and capers.

Pro tip: Can’t do pasta without cheese? We get it. Throw in a compliant variety like feta or Parmesan.

20. Healthy almond chocolate layer bars

Share on Pinterest

From the oaty crumb topping to the silky chocolate in the middle, these taste every bit as decadent as your regular layer bars.

However, these come with carefully chosen ingredients to keep them a bit healthier, and a bit kinder, to your gut. If low-FODMAP life comes with dessert like this, things just got a bit easier.

It’s important to note that the Monash app says that 2 tablespoons of almond butter per serving is a bit too much to truly call this a low-FODMAP recipe, so reduce it down to 1 tablespoon instead.

21. Key lime raw cheesecake

Share on Pinterest

The lactose in dairy can be hard on the gut, so go vegan with your cheesecake to keep it low in FODMAPS, with a base of heart-healthy nuts instead.

Pro tip: Don’t forget to soak the nuts before you use them; the extra step is crucial for making them more easily digestible.

22. Strawberry chia rhubarb crisp

Share on Pinterest

Rhubarb may not be an ingredient you cook with often, but if you’re trying the low-FODMAP thing, you’ll make friends with it fast.

The low-sugar fruit’s tartness is a perfect contrast with the sweeter strawberries in this wholesome crisp, which can easily be made vegan if you wish.

23. Healthier vegan chocolate mousse

Share on Pinterest

Finding a good-quality dark chocolate for this mousse is key for two reasons: First, it’ll make it taste extra good (duh), and second, it’ll keep the coconut milk based dessert free of dairy. No added sugar in here, either!

24. Low-FODMAP sugar cookies

Share on Pinterest

We know what you’re thinking: Sugar cookies on a diet that frowns upon sugar?! Hey, they’re possible when you’re using FODMAP-approved maple syrup instead of the refined white stuff.

Oh, and making the batter with gluten-free flour. Still, these aren’t totally free of potentially triggering ingredients, so stick to one cookie at a time and see how it goes with your gut.

In order to stay in low-FODMAP territory, limit your serving size to 1 to 2 cookies. We know it’s hard because they’re so good, but your gut will thank you later.

25. Bounty bites

Share on Pinterest

This homemade take on Bounty bars leaves behind all the glucose syrup and sugar of the original and simply uses coconut and chocolate chips instead. Even better, these freeze super well, helping you stick to moderate portions.

Digestive distress sucks: the anxiety that comes from never knowing when it’s going to strike, the pesky, painful symptoms themselves, and feeling like you can’t even eat your favorite foods like everyone else.

While the low-FODMAP diet can be challenging to stick to, we hope this roundup takes some of the pressure off. That way, you can enjoy a close-enough version of the foods you love and keep your gut happy at the same time — and maybe even have a little fun cooking in the process.

25 Low-FODMAP Recipes (2024)


How do I eat enough on a low FODMAP diet? ›

Instead, base your meals around low FODMAP foods such as:
  1. Eggs and meat.
  2. Certain cheeses such as brie, Camembert, cheddar and feta.
  3. Almond milk.
  4. Grains like rice, quinoa and oats.
  5. Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
  6. Fruits such as grapes, oranges, strawberries, blueberries and pineapple.

How do you eat low FODMAP on a budget? ›

Some budget low Fodmap foods you can consider looking out for include:
  1. Potatoes.
  2. Carrots (fresh or frozen)
  3. Broccoli (fresh or frozen)
  4. Green beans (fresh or frozen)
  5. Cabbage.
  6. Cucumber.
  7. Lettuce.
  8. Tomatoes (fresh or canned but check there are no added garlic or onions in canned)

Can I eat as much low FODMAP food as I want? ›

If you want to eat more than the recommended serving size for a low-FODMAP food then you need to check the additional information provided with each food listing. Some low-FODMAP foods will become high FODMAP at larger serving sizes, while others will remain safe to eat in bigger serves.

Is it OK to cheat on a low FODMAP diet? ›

Keep in mind that it is better to move through the low FODMAP phase quickly and to test and reintroduce each of the FODMAP groups as soon as possible to help maintain good gut health. This means you should avoid cheating with high FODMAP foods and delaying this process if possible.

Why am I gaining weight on low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

What diet is closest to low FODMAP? ›

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

What are the disadvantages of the low FODMAP diet? ›

5 Risks of the FODMAP Elimination Diet
  • Sticking with the Low FODMAP Diet for Too Long. One mistake I see quite often is following the FODMAP elimination diet for an extended period of time. ...
  • Dysbiosis. ...
  • Nutritional Inadequacies or Deficiencies. ...
  • Food Stress or Anxiety. ...
  • Not Uncovering the Root Causes of Your Digestive Issues.
Oct 18, 2021

What are the cons of low FODMAP? ›

The Cons of Following a Low FODMAP Diet

The Low FODMAP Diet eliminates many common foods, such as dairy, wheat, and certain fruits and vegetables. This can make it difficult to get all of the necessary nutrients from food.

What happens if you stay on the low FODMAP diet too long? ›

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Is peanut butter high in FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Is popcorn OK on Fodmap diet? ›

Popcorn is naturally low in FODMAPs, which makes it a suitable food for people on a low-FODMAP diet to manage symptoms caused by IBS. One serving of low FODMAP popcorn can be up to 7 cups (56 grams) of popcorn. It is usually 4-5 cups more than the standard size.

Does FODMAP reset your gut? ›

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

How long does it take to see results from a low FODMAP diet? ›

Many, but not all people will experience an improvement in their IBS symptoms during the first 2-6 weeks on a low FODMAP diet. While a poor response to the diet can be disheartening, there are a number of very good reasons to explain this.

How long should you stay on Fodmap diet? ›

The truth is the low FODMAP diet is designed to be followed strictly for an initial 2-6 weeks until symptoms resolve. At that stage, gentle reintroductions are encouraged by your dietitian to learn your level of tolerance.

How do I not get hungry on a low FODMAP diet? ›

Monash recommends spacing your meals and snacks at least 3-4 hours apart. If you find that you are hungry within this 3-4 hour window, try snacking on foods that are FODMAP free or have a very large safe serving size. These can be eaten freely and according to your appetite.

Why is the low FODMAP diet not working? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

How long does it take to adjust to low FODMAP diet? ›

The truth is, numerous factors come into play, but we will get into that in this article. The good news is that most people start to feel better within two weeks of starting the elimination phase of their diet. However, it can take up to six weeks for the full effect to be felt due to the distinct phases of the diet.

Top Articles
Latest Posts
Article information

Author: Gov. Deandrea McKenzie

Last Updated:

Views: 6433

Rating: 4.6 / 5 (66 voted)

Reviews: 89% of readers found this page helpful

Author information

Name: Gov. Deandrea McKenzie

Birthday: 2001-01-17

Address: Suite 769 2454 Marsha Coves, Debbieton, MS 95002

Phone: +813077629322

Job: Real-Estate Executive

Hobby: Archery, Metal detecting, Kitesurfing, Genealogy, Kitesurfing, Calligraphy, Roller skating

Introduction: My name is Gov. Deandrea McKenzie, I am a spotless, clean, glamorous, sparkling, adventurous, nice, brainy person who loves writing and wants to share my knowledge and understanding with you.