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!

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! 

In the recipes below, products by the brand, FODY Foods are used. FODY Foods makes Low FODMAP living easier.  You can find these products at Wegmans and in their online store.

Low FODMAP Meals

1. One Pan Ranch Chicken

Chicken Ranch

Photo by Klara Knezevic

One Pan Ranch Chicken is a favorite of mine for many reasons.  Starting with 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.  I recommend it to my clients a lot and have received only positive feedback! 

2. 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

3. Stuffed Peppers

Low FODMAP Stuffed Peppers

Photo credit Kaitlin Eckstein

Stuffed peppers are another great prep-ahead meal that also freezes well.

This meal is all in one- protein, starch, and vegetable for one conveniently balanced meal.  

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.

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


My easy 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  use eggs as the protein to create a “fried” rice option when time is tight and I don’t have groceries on hand.  

Check out the recipe here

6. 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.

7. Kebabs

Photo credit Klara Knezevic

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

8. Salmon and Avocado Boats 

Salmon Avocado Lettuce Wraps

Photo by Kristin Jenkins

This is a meal that can be made in minutes. Feel free to experiment with different kinds of fish and veggies! This would be another easy meal to customize for your family. Chop up some veggies and have each family member make their own!

You can find the recipe here

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

A quick and easy crowd-pleaser.  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

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 Dana by calling 301-474-2499 or clicking here


-Blog reviewed and updated by Rebecca Bitzer MS RD LD September 1, 2021

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