12 Low FODMAP Recipes: For a Healthy and Happy Gut

Managing digestion troubles may require some trial and error, but your meals don’t have to be boring. Check out these tasty low-FODMAP recipes.

bowl-of-salad-in-table-ready-to-eat
by
Chelsea Rae Bourgeois, MS, RD
— Signos
Health writer
Green checkmark surrounded by green circle.

Updated by

Green checkmark surrounded by green circle.

Science-based and reviewed

Published:
July 24, 2024
July 24, 2023
— Updated:

Table of Contents

When digestive symptoms arise, we often change our diet first to eliminate foods that trigger discomfort. But that process of trial and error can take some time, leaving you to manage symptoms along the way. If this all sounds familiar, you’re not alone. Researchers have discovered a common group of carbohydrates that our digestive enzymes can’t break down as efficiently, causing digestive symptoms in many people.

These fermentable short-chain carbohydrates include fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, or FODMAPs for short. While most people can eat FODMAP foods without issue, some experience gastrointestinal discomfort. For those who experience gastrointestinal problems, such as bloating, gas, abdominal pain, or irritable bowel syndrome, a low-FODMAP diet may help. Let’s break down the science behind the elimination diet and check out some delicious low-FODMAP recipes.

What is a Low FODMAP Diet?

The low-FODMAP diet is an elimination diet that temporarily restricts the intake of a certain type of carbs — fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, to be exact. These include some types of starches, fibers, and sugars.

Since digestive enzymes in the human body can’t break them down efficiently, the good bacteria in the gut will ferment them, triggering uncomfortable symptoms for some people. It’s designed to relieve symptoms and give the GI tract time to rest by eliminating the intake of these short-chain carbohydrates.

The low-FODMAP diet is often recommended for individuals who experience digestion issues, such as IBS. Research has shown that up to 86% of surveyed individuals report improvements in their IBS symptoms after implementing the low-FODMAP diet.1

{{mid-cta}}

Benefits of a Low FODMAP Diet

The low-FODMAP diet may look different for everyone, but it can support gut health in multiple ways:

Relieves Pain and Distress Related to IBS

By eliminating the foods that cause bloating and gas, your meals can pass through your digestive system without trapping air. This means less pain and discomfort related to IBS.

Lowers Episodes of Diarrhea

Those with IBS know the troubles of frequent diarrhea all too well. The low-FODMAP diet can reduce episodes of loose stools or diarrhea by cutting out the poorly digested carbohydrates in the small intestine.

Reduces Constipation

While some people may struggle with diarrhea, others may deal with the other end of the spectrum: constipation. The low-FODMAP way of eating may help regulate gut health and get things moving again.

Provide Countless Benefits Related to Emotions

In addition to feeling better physically, the low-FODMAP diet can help those with GI troubles feel better emotionally. When you have control of your symptoms, you can enjoy your life without fear of GI distress.

Foods You Can Eat on a Low-FODMAP Diet

The low-FODMAP diet isn’t a one-size-fits-all diet, and it doesn’t require complete avoidance of all FODMAP foods indefinitely. Instead, it’s more of a tool to test the individual’s tolerance of certain foods so they can create a lifestyle that fits their needs. Thankfully, there are many low-FODMAP foods to choose from when making your meal plans. 

Some nutrient-rich low-FODMAP foods include:

Proteins 

  • Eggs
  • Beef
  • Chicken
  • Fish
  • Tofu
  • Tempeh

Dairy: 

  • Lactose-free milk
  • Greek yogurt
  • Certain cheeses like brie, camembert, cheddar, and feta

Grains and starches: 

Veggies: 

  • Eggplant
  • Potatoes
  • Tomatoes
  • Cucumbers
  • Zucchini

Fruits: 

  • Grapes
  • Oranges
  • Strawberries
  • Blueberries
  • Raspberries
  • Pineapple

Nuts and seeds: 

  • Almonds
  • Walnuts
  • Peanuts
  • Sunflower seeds
  • Sesame seeds
  • Pumpkin seeds

Beverages: 

  • Almond milk
  • Peppermint teas
  • Water

12 Easy Low FODMAP Recipes and Meal Ideas 

Looking for some low-FODMAP meal ideas? Check out this roundup of delicious recipes:

Low FODMAP Breakfast Recipe

Salsa Verde Skillet Eggs

This savory low-FODMAP recipe is a great option to start your day. Plus, it’s super easy and made all in one skillet! To make FODMAP-friendly Salsa Verde Skillet Eggs, you’ll need two teaspoons of low-FODMAP olive oil, four eggs, low-FODMAP salsa verde, and corn tortillas.2 This relatively low-glycemic index recipe makes four servings, each packed with a good balance of nutrients. Talk about a fun spin on breakfast tacos!

Overnight Oat Combos

If you’re a grab-and-go person in the mornings, overnight oats might be your answer. Want an easy recipe you can make any night of the week — even busy weeknights? Mix approximately one cup of almond milk, 3/4 cup oats, and two tablespoons of chia seeds.

Then, leave it in your fridge overnight and enjoy the following day! You can also get creative and add other FODMAP-friendly foods like blueberries, raspberries, and strawberries. This recipe is rich in carbohydrates and will keep you going through a busy morning. Plus, it contains a decent amount of protein to keep those blood sugars under control.

Frittata with Bacon, Bell Pepper, and Spinach

Frittata with Bacon, Bell Pepper, and Spinach is another one-dish breakfast classic that’s fairly easy to prepare. Most of the recipe comes from eggs; the rest includes bacon, bell peppers, spinach, chives, and butter.3

Making this breakfast dish is super simple, and it provides almost 20 grams of protein per serving. With less than four grams of carbs per serving, it will have a minimal effect on your blood sugar levels.

Low FODMAP Lunch Recipes

Cheesy Quesadillas

Need a quick lunch idea that fits into your low-FODMAP diet? Try a warm cheese quesadilla. You’ll only need gluten-free tortillas and cheese, but you can also add other low-FODMAP foods like shredded chicken and fresh veggies.

Place one tortilla in a pan lightly coated with a non-stick spray. Top the tortilla with approximately two ounces of shredded cheddar cheese and other optional ingredients. Add the other tortilla on top and cook the quesadilla evenly on both sides. Easy as that! This recipe provides approximately 383 calories, 16 grams of protein, 34 grams of carbs, and 2 grams of fiber.4

Chopped BBQ Chicken Salad

If you’re looking for a refreshing low-FODMAP chicken recipe, look no further! This fresh Chopped BBQ Chicken Salad is a delicious combination of chicken, tomatoes, corn, black beans, avocado, cilantro, crispy lettuce, and other fresh veggies. It’s packed with nutrients and is rich in fiber.5 Plus, most of the included ingredients are considered low-GI foods, so it’s not likely to cause a significant increase in your blood sugars.

Thai Curry Tofu and Green Beans

This Thai Curry Tofu and Green Beans recipe is a welcomed break from your typical low-FODMAP meals. The recipe calls for a block of extra-firm tofu, garlic-infused olive oil, fresh green beans, Thai curry seasoning, tomatoes, and light coconut milk.6

This flavorful recipe can be made all in one dish. And with nine grams of protein and eight grams of carbs per serving, it’s not likely to cause an uncontrollable spike in your blood glucose.

Low FODMAP Dinner Recipes

Baked Feta with Cherry Tomatoes

Feta is a delicious low-FODMAP ingredient. Pair it with cherry tomatoes and have a delectable and nutritious meal. To make Baked Feta with Cherry Tomatoes, you’ll need a block of feta cheese, about seven ounces of cherry tomatoes, garlic-infused olive oil, 20 blacked pitted olives, a tablespoon of fresh chives, a tablespoon of basil, and a dash of oregano.7

This low-FODMAP recipe makes four servings, so it’s the perfect dish to share with family and friends. It’s relatively low-carb and can be considered low-GI as well.

Cheesy Broccoli & Zucchini Fritters

Cheesy broccoli is a classic. Can you add zucchini and make them into fritters? Yes, please! To make these delicious patties, you’ll need approximately two cups of broccoli, one cup of grated zucchini, a half cup of Colby or cheddar cheese, and a half cup of gluten-free all-purpose flour. You’ll also need an egg, low-FODMAP milk, and garlic-infused oil.

You can also make a low-FODMAP sauce for your Cheesy Broccoli and Zucchini Fritters using mayonnaise, lime juice, and lime zest. Each serving provides more than 10 grams of protein and almost 30 grams of carbs, so it’s sure to be a satisfying component of a delicious low-FODMAP dinner.8

Low FODMAP Snack Recipes

Vegan Chocolate Chia Pudding

This Vegan Chocolate Chia Seed Pudding recipe from Monash University is a perfect plant-based, low-FODMAP dessert. Mix one cup of almond milk with 1/2 cup of chia seeds, three tablespoons of maple syrup, two tablespoons of vanilla Greek yogurt, and two tablespoons of cocoa powder. Place it in the fridge and let it chill overnight. With about 10 grams of protein and 36 grams of carbs per serving, this is a nutrient-dense alternative to other high-FODMAP desserts.9

Sweet Potato Fries

Sweet potatoes can be included in a low-FODMAP diet when kept to servings of 1/2 cup or less. That sounds like the perfect amount to make some delicious fries. Simply cut one sweet potato into strips and toss them with a tablespoon of olive oil, paprika, cumin, and salt and pepper to taste.

Once the potatoes are evenly coated, bake them in the oven at 450 degrees for about 15-20 minutes. You can enjoy them alone or add them to other low-FODMAP diet recipes to piece together a full meal, which may be beneficial since they only have about 2 grams of protein and 20 grams of carbs per serving.10

Banana Bread Smoothie

If a plain banana doesn’t seem to cut it, try this banana bread smoothie from Monash University. You’ll need one firm banana, 1/2 cup of almond milk, 1/4 cup of rolled oats, and 1/4 cup of plain Greek yogurt. You’ll also need a pinch of cinnamon and nutmeg to give it that banana bread taste.11

Making the smoothie is as easy as tossing your ingredients in a high-powered blender and blending until smooth and creamy. In minutes, you can enjoy a delicious smoothie with 10 grams of protein and 52 grams of carbs.

Lemon Bars

Nothing says sweet summertime like a zesty lemon treat. Low-FODMAP Lemon Bars will surely be a hit at your next summer party. You’ll need gluten-free baking powder, granulated sugar, eggs, unsalted butter, and fresh lemon juice. And, of course, you can’t forget the powdered sugar to dust on top! Relatively low in protein and over 30 grams of carbs per serving, these bars will have a higher glycemic index than other snacks, so be mindful of portion sizes.12

Learn More About Healthy Nutrition with Signos’ Expert Advice.

A well-balanced diet and sensible food choices can impact our overall health and well-being, especially when managing digestion troubles. Learn more about nutrition and healthy habits from registered dietitians and other experts on Signos’ blog.

Want to take it a step further? Learn how Signos can improve health through the science of continuous glucose monitoring. Knowledge is power, after all! Find out if Signos is a good fit by taking a quick quiz.

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.
  • Item 1
  • Item 2
  • item 3
Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Topics discussed in this article:

References

  1. Liu, J., Chey, W. D., Haller, E., & Eswaran, S. (2020). Low-FODMAP Diet for Irritable Bowel Syndrome: What We Know and What We Have Yet to Learn. https://doi.org/10.1146/annurev-med-050218-013625
  2. Schwartz, E. (2022, July 28). Low Fodmap Salsa Verde Skillet Eggs. Fun Without FODMAPs. https://funwithoutfodmaps.com/low-fodmap-salsa-verde-skillet-eggs/
  3. Schwartz, E. (2022a, March 9). Low Fodmap frittata with bacon, bell pepper, and spinach. Fun Without FODMAPs. https://funwithoutfodmaps.com/low-fodmap-frittata-with-bacon-bell-pepper-and-spinach/
  4. Quesadilla, Cheese Only. FoodData Central. (2022, October 28). https://fdc.nal.usda.gov/fdc-app.html#/food-details/2344075/nutrients
  5. Wilson, D. (2023, June 13). Low Fodmap chopped BBQ chicken salad. FODMAP Everyday. https://www.fodmapeveryday.com/recipes/low-fodmap-chopped-bbq-chicken-salad/
  6. Wilson, D. (2023a, April 11). Low Fodmap Thai Curry Tofu & Green Beans. FODMAP Everyday. https://www.fodmapeveryday.com/recipes/low-fodmap-thai-curry-tofu-green-beans/#wprm-recipe-container-16117
  7. Low Fodmap baked feta with cherry tomatoes. A Little Bit Yummy. (2023, May 27). https://alittlebityummy.com/recipe/en-us/low-fodmap-baked-feta-with-cherry-tomatoes/
  8. Scott, A. (2023, May 27). Low Fodmap Cheesy Broccoli & Zucchini fritters. A Little Bit Yummy. https://alittlebityummy.com/recipe/en-us/low-fodmap-cheesy-broccoli-zucchini-fritters/
  9. D’Elia, M. (2022, December 21). Vegan chocolate chia pudding. Low FODMAP Vegan Chocolate Chia Pudding recipe. https://www.monashfodmap.com/recipe/vegan-chia-pudding/
  10. Sweet Potatoe, Cooked, Baked in Skin. FoodData Central. (2019, April 19). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170134/nutrients
  11. Monash University. (2019, November 11). Banana bread smoothie. Monash Fodmap. https://www.monashfodmap.com/recipe/banana-bread-smoothie/
  12. Schwartz, E. (2020, November 4). Low Fodmap Lemon Bars. Fun Without FODMAPs. https://funwithoutfodmaps.com/low-fodmap-lemon-bar/

About the author

Chelsea Rae Bourgeois is a registered dietitian nutritionist with several years of experience working in the clinical setting. Once a track and field athlete on a competitive stage, she now finds joy in combining her passions as a health writer to help people embrace their wellness through nutrition and fitness.

View Author Bio

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Interested in learning more about metabolic health and weight management?

Try Signos.