What are Low FODMAP Meals?

If you have been diagnosed with Irritable Bowel Syndrome or are suffering from the symptoms of gas, pain, bloating and diarrhea it may have been recommended that you try the Low FODMAP Diet.  This can be a daunting topic to dive into by yourself, so we wanted to give you 10 low FODMAP meals to start with!

What is the low FODMAP diet? Start here: The Low FODMAP Diet Plan with a Registered Dietitian

Making quick meals for you and your family can be challenging on its own, along with the restrictions of this diet it can be even harder.  See below for 10 low FODMAP meals that are quick, easy, and good for you too! 

Low FODMAP Meals

1. One Pan Ranch Chicken

Chicken Ranch

Photo by Klara Knezevic

One Pan Ranch Chicken is a favorite of mine! Starting with the fact that it is a one-pan meal, which makes shopping, prep, and clean up all super easy.  Everything goes on the same pan, goes into the oven, and is done at the same time!

I also love anything ranch inspired so that also attracts me to this meal. Since Hidden Valley Ranch seasoning is not low FODMAP, I make my own! The seasoning is easy to make at home with ingredients likely on hand. I recommend it to my clients a lot and have received only positive feedback! 

2. Pesto Pasta

In my opinion, pasta is one of the easiest meals to make in bulk at the beginning of the week or fresh at night for a larger family. I love the Barilla gluten free pasta!

Pesto pasta is great for the summer. Plus, all you need is a food processor or blender to make the sauce. I like to add carrots for some color.

3. Rainbow Mason Jar Salad

Low FODMAP Friendly Dinners

Photo credit Kaitlin Eckstein


Mason Jar salads are great for prepping ahead.  You can make them a few at a time and do all of your chopping at one time leaving your only job during the week to grab and go.  Low FODMAP living can be low in fiber but this salad really packs a punch of fiber.

Check out the recipe here

4. Tacos

Photo credit Kaitlin Eckstein

I don’t think it is possible for me to write a blog post without mentioning tacos. Here is my low FODMAP version.

I absolutely love a taco bar- great for the family while also accommodating the low FODMAP diet for you. Use any ground protein you prefer! 

Check out the recipe here

Swaps for Low FODMAP Meals

For this meal, make a regular taco bar but with these low FODMAP swaps:

  • Corn tortillas
  • Ground chicken, turkey, pork, beef, lentils
  • Fody Foods taco seasoning or create your own garlic/onion free mix

5. Stir Fry Low FODMAP Meal

Low FODMAP Friendly Dinners

Photo credit Klara Knezevic


Stir fry is a must for any busy night even if you only have 10 minutes to put together dinner.  I always have the frozen vegetables in the freezer and Uncle Ben’s 90 Second Rice.  

I throw in eggs at the last minute for a “fried” rice option when time is tight and I don’t have groceries on hand.  

Sesame oil and green onions would elevate the flavors!

Check out the recipe here

6. Low FODMAP Chicken Noodle Soup

Adapt your favorite chicken noodle soup recipe to be low FODMAP with the use of the Fody Foods soup base starter! Mix 1-2 tbsp with water to take the place of your broth.

A few more substitutions with the noodles and you will have yourself a filling meal that serves many!

7. Low FODMAP Pad Thai


gluten free stir fry

Photo by Kaitlin Eckstein

This meal is so simple yet so full of flavor.  A great back up meal when you don’t feel like cooking, especially when it is cold outside!

Find the recipe here.

8. Kebabs

Photo credit Klara Knezevic

Summer and autumn calls for kebabs! There are many ways to make kebabs by switching up the protein and veggies from time to time. Get creative and maybe add some pineapple on your shrimp skewers! 

Fody foods has a great teriyaki marinade that works for kebabs.

9.  Roasted Shrimp and Vegetable Salad

shrimp and vegetable

Photo by Kaitlin Eckstein

A roasted veggie salad is a quick go-to for me, adding in a protein and FODMAP-friendly starch on the side balances out the meal.

Check out this recipe here

10. English Muffin Pizza

Low FODMAP Friendly Dinners

Photo credit Klara Knezevic

Who said you can’t have pizza on the low FODMAP diet? Be sure to use gluten-free English muffins and FODY Foods Marinara Sauce to make sure your meal is completely low FODMAP.

Check out the recipe here

11. Low FODMAP Bacon Cheeseburgers

The name above says it all. No recipe needed! Use an egg to bind the meat, salt, pepper, and that’s all she wrote.

My ideal low FODMAP burger would be Udi’s gluten free bun, beefsteak tomato slice, crispy bacon, cheddar cheese, lettuce, and mustard. All of which are low FODMAP.

Tip: if using standard ketchup, keep it to less than a tablespoon unless using Fody ketchup.

12. Low FODMAP Kale Salad

kale salad meal with tahini dressing

One of the food groups that you can freely choose from are lettuces! That is good new for the salad lovers.

Knowing what store-bought salad dressings to use can be confusing and difficult to find, so I suggest making your own which is easy! Keep it basic with garlic infused olive oil, red wine or apple cider vinegar, dijon mustard, salt/pepper, and Italian herbs. Another option is a creamy tahini dressing

13. Low FODMAP Chili

Just because we can’t use the typical 2-3 cans of beans in chili doesn’t mean there isn’t a suitable alternative! This recipe uses sweet potato to bulk it up and lentils for a punch of fiber.

The broth should be made from the Fody Foods chicken soup base. You can toss the ingredients into the slow cooker if you aren’t in a rush.

14. Low FODMAP Chicken Lettuce Wraps

low fodmap dinners

I sure do crave the famous lettuce wraps from PF Chang’s so I decided to come up with a low FODMAP rendition. There is no perfect replacement for hoisin sauce, but luckily oyster and soy sauce can make up for that!

Wrap it in a low FODMAP tortilla if the lettuce wrap is not your style!

As you can see, dinners don’t need to be boring when doing the low FODMAP diet! Each time you cook, it becomes easier to change your favorite recipes to gut friendly ones.

We have more low FODMAP meals!

Looking for low FODMAP lunch ideas?

  • Here are some recipes and inspiration!

Looking for low FODMAP breakfast ideas?

  • Here are some delicious recipes for you to try.


Are you in need of meal ideas for the low FODMAP diet? Do you wonder if the low FODMAP diet is right for you? Make an appointment with an RD by calling 301-474-2499 or clicking here


-Blog updated by Kathleen Tabb MS, RD, LD, CLT 

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As a certified LEAP therapist, Dietitian Kathleen can help you solve your digestive difficulties with cutting edge research and state of the art protocols. Co-author of Cooking with Food Sensitivities Survival Guide.