If you have been diagnosed with Irritable Bowel Syndrome or are suffering with the symptoms of gas, pain, bloating and diarrhea it may have been recommended that you try the Low FODMAP Diet.  Find out more about the Low FODMAP diet here.  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 friendly dinners that are quick, easy and good for you too! 

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

1. One Pan Ranch Chicken

Sheet pan meals


This is a favorite of mine for many reasons.  Starting with that it is a one pan meal which makes shopping, prep, clean up all super easy.  Everything 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 gotten only positive feedback! Check out the recipe here

2. Rainbow Mason Jar Salad

Low FODMAP Friendly Dinners


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 Friendly Dinners



Another great prep ahead meal that also freezes well. This meal is all in one- protein, starch and vegetable for one conveniently balanced meal.  Check out this recipe here

4. Tacos

Low FODMAP Friendly Dinners


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 a family that can also include FODMAP foods for the rest of the table while also accommodating the low fodmap diet for you. Check out the recipe here

For this meal make as you would regular taco bar 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 Friendly Dinners


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 that is ready to go in minutes.  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. Baked Potato with Cheese and Broccoli

Low FODMAP Friendly Dinners


This meal is so simple, yet satisfying and balanced.  A great back up meal when you don’t feel like cooking, especially when it is hot outside! You can find the recipe here

7. Kebobs

There are many ways to make kabobs by switching up the protein and veggies.  Get creative and add on some pineapple on your shrimp skewers! Check out the recipe here

8. Foil Packet Salmon

Low FODMAP Friendly Dinners


This is a quick meal that can be made in the oven, on the grill or over a campfire. 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.  Gluten Free Pasta and Veggies

Low FODMAP Friendly Dinners


Pasta is a quick go to for me, adding in the vegetables balances out the meal.  A bit of pesto for flavor and marinara sauce to top. Check out this recipe here

10. English Muffin Pizza

Low FODMAP Friendly Dinners


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 meals is completely low FODMAP. Check out the recipe here

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