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
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
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
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
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
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
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
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
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
Kathleen Tabb is a registered dietitian based in Maryland. She specializes in digestive conditions such as irritable bowel syndrome (IBS) and has extensive training through her master’s degree in integrative and functional nutrition. She is passionate about looking at her clients holistically to illuminate the root cause of their concerns in order to improve health and quality of life
Great ideas!
I need to do this FODMAP diet per my GI specialist, but I also can not have any gluten, almonds or almond meal Plus I have to limit salt intake to 1000mg daily due to having Meniere’s disease. So absolutely can not use a FODY product they are LOADED with salt. As well as other canned veggies, sauces ect. So I am essentially limited to fresh produce and lean meats. I am finding this very overwhelming. Any suggestions?
The low FODMAP diet is not a gluten free diet, but very close to it! It encourages gluten free grain consumption so you should be able to choose from many grain products on the market–rice, rice based pasta or noodles, gluten free bread, gluten free waffles etc. You will need to factor this into your sodium restrictions as processed foods do typically contain sodium.
For sauces, it would be best to make them yourself. Such as olive oil and vinegar salad dressings with dijon, or homemade tahini sauce.
In regards to vegetables and fruits, fresh or frozen will have negligible sodium amounts making them a great low sodium and FODMAP option.
I hope this helps!
Thank you so much for your recipes!!!. My GI dr suggested I try the low FodMap diet a year ago. I found it overwhelming even with a little help from a dietician/LEAP (it got even more complicated) My Dr also diagnosed me with SIBO and EPI A series of expensive meds helped but now my symptoms have returned. I feel that doing a low FodMap diet correctly might benefit me. I don’t mind cooking. Eating out is almost impossible and expensive . I am 81 years old and realize my aging gut needs to be take care of.
I have been using FreeFod Low Fodmap garlic replacer. Is this an acceptable alternative to garlic? All the recipes I have found call for garlic oil which has a very short shelf life and is expensive. What is your experience / opinion. Any other options?
FreeFoD is a great garlic alternative to use that is suitable on the low FODMAP diet. Instead of purchasing your own garlic infused oil, you can heat oil and add whole garlic cloves to the pan to extract the flavor. Then, remove the whole garlic (which contains the fodmaps) and use the oil as a base to whatever dish you are cooking!