Simple, verified low-FODMAP meal suggestions to delight your taste buds
Low FODMAP Diet Sucks? Oh, Hell No!
Stuck on a low FODMAP diet and tired of living off rice and tofu? Fear not! This unridiculous guide will fill your plate with mouth-watering low FODMAP meal ideas.
After being put on the low FODMAP diet a year ago and doing numerous stints on it, I've become quite the low FODMAP culinary master. Whether you're looking for meal ideas or trying to cook for a loved one following the diet, here are my unbelievably tasty suggestions.
Low FODMAP Delights
Poke Bowl
Love these decades-old bowls of heaven, but worried about availability or high FODMAP ingredients? My signature low FODMAP poke bowlbase includes rice, protein (tofu, salmon, or tuna), and veggies (carrots, cucumber, snap peas, and tamari). Get fancy with sesame oil and seaweed to kick things up a notch.
Chili Con Carne
Don't despair over traditional chili con carne that's packed with no-no ingredients like garlic, onions, and red kidney beans. Swap them for chilli pepper, smoked paprika, cumin, oregano, tinned tomatoes, peppers, carrots, black beans, and low FODMAP veggies. Top it off with green spring onion greens and vegan yogurt or creme fraiche.
Pasta Salad
For easy meal prepping, whip up a low FODMAP pasta salad with a gluten-free pasta alternative, olive oil, roasted veggies, and plenty of low FODMAP ingredients.
Noodle Stir Fry
Don't cross off stir fry or noodles. Swap out wheat-based noodles for rice noodles, soba noodles, or gluten-free noodles. Be careful with toppings, and use FODMAP-friendly ingredients like chicken, mushrooms, or broth.
Fish and Chips
Cheer up, low FODMAPers! Fish and chips are in fact low FODMAP. Just steer clear of frying batter with high FODMAP ingredients. Opt for grilled or steamed fish and a lemon wedge for flavor.
Grilled Sea Bass with Steamed Veggies
Love sea bass but worried about FODMAPs? This lean, delicious fish pairs perfectly with steamed low FODMAP veggies. Season with capers, lemon, salt, and olive oil for added flavor.
Roasted Aubergine
Think of roasted aubergine as your low FODMAP blank canvas. Slice, drizzle, season, and go wild with your favorite FODMAP-friendly toppings.
Risotto
Love risotto but thought it was off the menu? Swap out high FODMAP stock for a low FODMAP alternative and you're good to go. Get creative with Portobello mushrooms, white wine, bacon, and peas.
Soup
Low FODMAP soups made with carrot, coconut, ginger, sweet pepper, tomato, ham, and potato will quickly become your best friends. Skip the stock cube, and season with low FODMAP options like herbs, salt, and pepper.
Minestrone
Low FODMAP minestrone soup uses chickpeas, gluten-free pasta, and green leek leaves. Mix and match carrots, tomato paste, chopped vegetables, oregano, and thyme for a delicious and gut-friendly soup.
Quinoa Salad
Protein-rich, naturally low in FODMAPs, and packed with fiber, magnesium, and iron—quinoa is a gut-friendly base for a delicious salad that can be customized with low FODMAP veggies, gluten-free toast, and cheese.
Salad
Stay hydrated and get your greens with a customizable low FODMAP salad made with spinach, iceberg lettuce, cucumber, carrots, bell peppers, grilled chicken, tofu, eggs, and a simple olive oil and lemon dressing.
Vegetable Traybake
One-dish meals for the win! Cook up carrots, bell peppers, courgettes, squash (or leek greens) in the oven with olive oil and seasonings for a low FODMAP, satisfying meal.
Scrambled Eggs
Say goodbye to boring breakfasts. Whisk up scrambled eggs with lactose-free milk, fresh herbs, and a splash of chives for a gut-friendly and filling meal.
Baked Sweet Potato
Fill a sweet potato with vegan butter, vegan cheese, grilled or steamed chicken, tofu, shredded veggies, and low FODMAP toppings for a satisfying meal that packs a ton of flavor.
Omelette
Get your eggs on! Whip up a delicious, gut-friendly omelette with diced peppers, olives, crumbled feta, and spinach. Feel free to get creative with seasonings and cheeses!
Veggie Pots
Pop a few jars of delicious low FODMAP meals in the fridge for quick on-the-go meals or meal prepping. The sky's the limit with this versatile dish – mix and match low FODMAP veggies, gluten-free grains, and oils for the perfect low FODMAP meal.
Shakshuka
Looking for a quick, low FODMAP brunch dish? Whip up this tasty, low FODMAP shakshuka using garlic-infused oil, ginger, curry leaves, garam masala, coconut milk, tomatoes, and your choice of meat or tofu.
Smoothie
Low FODMAP smoothies are quick, easy, and satisfying. Blend blueberries, oranges, pineapple, cantaloupe melon, grapes, chia seeds, and gluten-free cereals for a hydrating and delicious snack or breakfast.
Cookies
Healthy or junk food, cookies are always a win. Make these delicious low FODMAP cookies with olive oil, gluten-free flour, dark chocolate, vanilla, and salt. Add sugar syrups like agar for extra sweetness.
Burger
Who says you can't have a low FODMAP burger? Swap between classic beef patties with lettuce, tomatoes, onions, and gluten-free buns or vegan patties with veggies and gluten-free bread.
Curry
Skip the high FODMAP ingredients in curries, and enjoy flavorful low FODMAP versions made with aromatic spices, coconut, tomatoes, and your choice of meat.
Lasagne
Say goodbye to high FODMAP pasta and enjoy delicious low FODMAP lasagna made with gluten-free pasta sheets, lean ground beef, chopped tomatoes, herbs, and gluten-free flour.
Yoghurt Bowl
Yogurt bowls are a fantastic low FODMAP breakfast or snack. Stick to low FODMAP yogurt, fresh fruit like blueberries, oranges, and cantaloupe, and gluten-free granola.
Porridge
Warm up with a low FODMAP porridge made with oats, lactose-free milk, blueberries, and seeds for a filling breakfast or snack.
Roast Chicken and Olives
A delicious, easy low FODMAP meal made with roasted chicken and olives. Serve with roasted carrots or a fresh green salad for a satisfying dinner.
Grilled Halloumi
Cheese lovers, rejoice! Grilled halloumi is a glorious, low FODMAP snack that pairs well with spinach, carrots, and a zesty lemon olive oil dressing.
Cottage Pie
Cozy comfort food has never been easier - skip high-FODMAP ingredients like onions and garlic, and enjoy low FODMAP Cottage pie made with gluten-free pasta sheets, beef, carrots, green beans, and zucchini.
Sandwich
Make delicious, low FODMAP sandwiches with gluten-free bread, lean proteins, low FODMAP veggies, and dressings like mustard or vegan mayo.
Potato Salad
Perfect for BBQs and picnics, low FODMAP potato salad is made with low FODMAP veggies, hard-boiled eggs, and a simple dressing.
Banana Bread
Low FODMAP, sweet, and delicious banana bread is just a few mixes away. Substitute out flour for gluten-free flour and blended oats, and enjoy the sweetness of ripe bananas. Add peanut butter or chia seeds for extra flavor.
Nachos and Dips
Crunchy and satisfying, low FODMAP nachos can be made with corn chips, vegan yogurt, fresh salsa, and guacamole (make sure to leave out high FODMAP ingredients like onions and garlic).
Sweetcorn Fritters
Enjoy these simple, delicious low FODMAP fritters made with sweetcorn, gluten-free flour, and your choice of veggies and spices for a tasty snack or side.
Stay Informed and Inspired
For more ideas and recipes, follow the Monash University Low FODMAP App, FODMAP Challenge, or similar resources. Happy cooking, and enjoy your low FODMAP meals!
- Discover a variety of mouth-watering, low FODMAP meal ideas that go beyond rice and tofu, boosting your cooking repertoire.
- Become a low FODMAP culinary master by preparing the signature poke bowlbase with rice, tofu, salmon or tuna, and low FODMAP veggies.
- Swap traditional chili con carne's high FODMAP ingredients with chilli pepper, smoked paprika, tinned tomatoes, peppers, carrots, and black beans.
- Prepare a quick, low FODMAP pasta salad for easy meal prepping by incorporating a gluten-free pasta alternative, olive oil, roasted veggies, and low FODMAP ingredients.
- Experiment with stir fry and noodles by using rice noodles, soba noodles, or gluten-free noodles, and FODMAP-friendly ingredients like chicken, mushrooms, or broth.
- Enjoy fish and chips while following the low FODMAP diet by choosing grilled or steamed fish and a lemon wedge.
- Prepare grilled sea bass with steamed low FODMAP veggies and seasonings like capers, lemon, salt, and olive oil.
- Make roasted aubergine your low FODMAP blank canvas and top it with your favorite FODMAP-friendly toppings.
- Swap high FODMAP stock for a low FODMAP alternative when preparing risotto and get creative with ingredients like Portobello mushrooms, white wine, bacon, and peas.
- Embrace low FODMAP soups made with carrot, coconut, ginger, sweet pepper, tomato, ham, potato, and seasonings like herbs, salt, and pepper.
- Create a low FODMAP minestrone soup using chickpeas, gluten-free pasta, and green leek leaves, and mixing and matching creative vegetables, herbs, and spices.
- Enhance protein and fiber intake by crafting quinoa salads with low FODMAP veggies, gluten-free toast, cheese, and other FODMAP-friendly additions.
- Maintain a balanced lifestyle by incorporating satisfying, low FODMAP meals like veggie traybakes, scrambled eggs, baked sweet potatoes, omelettes, and vegetable pots for healthy meals that cater to your dietary needs. Stay informed and inspired by following trustworthy resources, such as Monash University's Low FODMAP App or FODMAP Challenge.
