Over a month’s worth of low FODMAP diet dinner ideas that you actually want to try!
What Is The Low FODMAP Diet?
The low-fodmap diet is a kind of special diet created by a team of researchers at Monash University in Melbourne Australia. It’s since become a popular go-to for people hoping to improve their overall digestive health and find relief for their IBS.
The overall goal of the diet is to help treat, manage and understand the symptoms of irritable bowel syndrome (IBS) through a temporary elimination phase followed by gradual reintroduction of high FODMAP foods.
What Does FODMAP Stand For?
- (F) Fermentable
- (O) Oligosaccharides
- (D) Disaccharides
- (M) Monosaccharides
- (P) Polyols
FODMAP’s are short-chain carbohydrates (aka sugars) found in food that are not easily broken down and poorly absorbed by the digestive tract leading to discomfort like bloating, pain, etc.
Unfortunately, many high fodmap foods are likely ones commonly found in many of your favorite recipes (garlic, onion, honey, soft cheeses, etc).
FODMAP Friendly Sauces & Seasonings
Goal of the Low FODMAP Diet
- Eliminate high FODMAP diets from the diet.
- Reintroduce high FODMAP foods gradually over time.
- Personalise the diet to each person based on what is best for them.
Ideally this is something you do with the help of a doctor, dietician or nutritionist to ensure you get all the nutrients you need from your food.
Low FODMAP Diet Dinner Ideas
Fortunately there are SO many amazing low FODMAP websites and recipe out there these days.
Here’s a list of some of my favorite FODMAP friendly recipes and a few I’d like to try!
Low FODMAP Chili with Pumpkin & Sausage
Delicious, comforting and gentle on the digestive system - this low FODMAP chili is so good even FODMAP eaters will want to go back for seconds! Made in one pot, cooked in about 30 minutes and packed full of protein and fibre to keep your satisfied.
Balsamic Glazed Chicken Thighs & Carrots
Rosemary and balsamic marinated chicken thighs, seared then baked with glazed carrots.
Cilantro Lime Marinated Chicken
Juicy chicken thighs marinated in a bright and zesty cilantro lime marinade.
One Pot Low FODMAP Chicken and Rice
Khichi Inspired One Pot Low FODMAP Chicken and Rice packed with bell peppers, tomato, ginger & spices | Low FODMAP + Dairy Free
Gluten Free Toad in the Hole
No need to miss out on tradition with this gluten free toad in the hole
Spanakorizo (Greek Spinach and Rice)
Spanakorizo is a traditional, plant based Greek dish packed full of spinach, rice, herbs and lemon. It can be served as simple, hearty main dish or enjoyed as healthy side.
One Pot Chicken and Rice
A simple and delicious One Pot Chicken and Rice made with a few herbs and spices and a pop of lemon! This dish is prepped and cooked all in one pan in about 30 minutes making it a great midweek, last minute dinner. | Gluten Free + Dairy Free + Low FODMAP option
Ping Gai Chicken
Crispy, boneless skin on Ping Gai Chicken - a Laotian inspired recipe made with savoury and umami packed ingredients including soy, fish and oyster sauce mixed together with freshly ground black pepper, sesame oil and a pinch of cayenne. Mix, marinate and cook your chicken with little time and effort needed! | Gluten Free + Low Carb
Broccoli Cheddar Chicken Burgers
Easy to make Broccoli Cheddar Chicken Burgers - made with only six ingredients and mixed together all in one bowl! If you own a food process - make the most out of it by grinding up your own chicken thighs for an even juicier burger! | Gluten Free + Low Carb + Low FODMAP option
Low FODMAP Carrot Tomato Soup
One pot + eight ingredient Carrot Tomato Soup ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan
Lemon Caper Chicken
One Pan Lemon Caper Chicken Breasts - a healthy + easy skillet chicken dinner that's made with less than 10 ingredients in about 20 minutes! Serve this dish with a side a mashed cauliflower to keep it low carb/keto friendly or topped on a plate of rice to soak up all the juices! Gluten Free + Low Carb + Paleo/Whole30 Option
Low FODMAP Quiche Lorraine (Dairy Free)
A dairy free twist on the French classic, Quiche Lorraine, made with bits of bacon, chopped chives and a blend of herbs. Low Fodmap & Gluten Free
Ricotta Zucchini Fritters with a Caper Salsa
Pan fried, crispy-crunchy zucchini fritters with a soft and creamy ricotta-filled middle and a simple tomato caper salsa on the side.
Zucchini Crust Tomato Spinach Feta Pie
Seven ingredient + low carb Tomato Spinach Feta Pie with an easy zucchini crust - delicious as a simple weeknight dinner or weekend brunch! | Gluten Free + Grain Free + Low Carb
Balsamic Strawberry Pasta Salad
Balsamic Strawberry Pasta Salad with chopped walnuts, crumbled feta and salad greens - made in 20 minutes or less with 10 ingredients! Gluten Free + Vegetarian + Low FODMAP
Mini Paleo Salmon Cakes & a Lemony Herb Aioli
Mini Paleo Salmon Cakes & a Lemony Herb Aioli and notes on how to make this FODMAP friendly
Low FODMAP Quinoa Chicken Ranch Wraps
Grilled chicken ranch wraps filled with quinoa, cheese, lettuce and homemade ranch dressing - easy & filling in under 20 minutes! | Gluten free + Low FODMAP
Paleo & Low FODMAP Sweet and Sour Chicken
Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives and full of flavor.
Baked Chicken Breast
Juicy, oven baked chicken breast simply seasoned with a basic spice blend. Prepped and baked in no time at all! Gluten Free + Paleo + Low Carb + Low FODMAP friendly
Ginger and Spring Onion Egg Drop Soup
Quick and comforting Ginger and Spring Onion Egg Drop Soup - silky broth with a fiery ginger kick full of fresh spring onions, mushrooms and ribboned eggs. Made with minimal ingredients in under 20 minutes! Gluten Free + Paleo + Low Carb
Chicken Bacon Spinach & Asparagus Salad
Chicken Bacon Spinach & Asparagus Salad - loaded with sliced chicken, crispy bacon pieces, slivered almonds, and tender stalks of asparagus lightly dressed in a simple mustard vinaigrette | Gluten Free + Paleo + Whole30
Paleo Turkey Burgers with Spinach
Simple, juicy Paleo Turkey Burgers made with ground turkey, spinach, spring onions and a few seasonings!
Low FODMAP Chicken Pesto Pizza
Low FODMAP Chicken Pesto Pizza - topped with a simple chive pesto, shredded chicken breasts and mozzarella. | Gluten Free + FODMAP Friendly
Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)
Paleo Thai Meatballs
Baked Thai meatballs packed with fresh flavors and paired with a simple chili sauce. Low FODMAP & Paleo approved.
Low FODMAP Maple Mustard Chicken with Rosemary
Low FODMAP Maple Mustard Chicken with earthy rosemary, potatoes, carrots and crispy chicken skin - a full dinner with only 10 ingredients made in under an hour! | Paleo + Gluten Free
Bella says
Oh I love them all but bloody sad cos the Spag Bol recipe is not there! I click it and get the pork recipe and thought, well, click the pork recipe and spag bol will be there but it isn’t 🙁 I know this is an old thread but I hope you check here now and again. IBS is doing my head in and I need to eat, ha ha! At least I have more than one low FODMAP chicken recipe now. Many thanks x
Sarah Nevins says
Hi Bella! Sorry about that! I have no idea why it was linking to the wrong thing but it’s fixed now – thanks for letting me know!
Here’s the right link: https://alittlebityummy.com/recipe/en-gb/low-fodmap-spaghetti-bolognese-2/
Joana from My Gut Feeling says
Thank youf sharing two of my recipes 🙂
Santini says
What a great list! Thank you for sharing this! Love your blog!
Sarah says
Hope it’s helpful!
Melissa DeVore says
Thank you very much for providing a list of recipes. I was very discouraged when I got my list of foods that I can and can’t eat due to IBS issues. I will be sure to save this as a favorite on my computer so that I can start rebuilding a menu of tasty dishes for my family.
Sarah says
I’m glad I could help! If you ever have any questions about the low FODMAP/are in the need for more recipes just let me know!
Sarah says
Hey Guy,
I’ve never seed cucumber listed as a high FODMAP food and common knowledge is that certain types of dairy are ok – usually you need to look for lower lactose dairy. Peanuts are also another one that is generally accepted despite the fact that’s it’s a legume. As far as the garlic goes – none of these recipes contain garlic unless they explain how to substitute or make the recipe without.
That all being said different people have different trigger foods and sometimes foods that aren’t a problem for some may cause issues in another. I’m wondering if maybe your gastroenterologist might be working with a very exclusive FODMAP list or maybe food list that’s specifically for you and your needs.
This page here gives good breakdown of the do’s and don’ts of eating low FODMAP that most people follow https://www.ibsdiets.org/fodmap-diet/fodmap-food-list/
I’d just like to add that I’m not at all telling you to go against your doctors wishes here and to start eating foods that he or she advised against. I just want to share why certain foods that you’ve been told not to have might show up on a list like this. In my husband’s experience (he also sees a gastroenterologist and used to see a dietician about eating low FODMAP) his food list looked almost identical to the one listed in the link above.
Julie says
Sarah, just out of curiosity; are you a trained medical professional in the area of gastroenterology? Dietitian? Nutritionist even? Degrees, certificates? Let that sink in for a minute before you advise the general public on food choices regarding a serious gastrointestinal issue. To override the the advice given to someone, by a gastroenterologist, you are putting others health and safety at risk. There are many out there, such as yourself, who, due to a bad past experience with digestive issues, believe you are authorized to give medical dietary advice. You are not. You’re heart is obviously in this, so my advice to YOU is to enroll in a course to become a licensed dietitian.
Sarah says
Hey Julie, I really do appreciate the concern but I’m not advising Guy to go against his doctor’s advise at. He told me that his doctor said certain foods weren’t low FODMAP and I asked I was just asking if his doctor might have given him a more strict list of foods for him to follow based on his own personal intolerances. I’m not at all telling him to go against it.
I just wanted to explain that while those foods might be off limits for him they are generally considered safe for others on a low FODMAP diet and that’s how I was able to come up with a list of dinner recipes that are typically fodmap friendly. My husband also was advised to go low FODMAP for a bit a few years ago. We met with his gastroenterologist and a dietician and the list of foods he was given was virtually the same as ones you see listed online.
I do apologise to you and Guy if it sounded like I was telling him to not listen to his doctor because I would absolutely never do that. Gut issues can be such a tricky thing to navigate and can be very painful when they go wrong. I was just trying to explain where I was coming from and my understanding.
ToJulie says
Wow. Do you feel better? Why does everyone have to complain and think they are superior? At the end of the day it’s my decision what I do or don’t do. I’ve seen plenty of blogs by the “certified” this or that types – that are very misleading. I used to work with a dietician who thought she knew everything and she did NOT. She was also overweight and unhealthy and loved to passive aggressively complain about those like me (vegan). “Eggs are ABSOLUTELY good for you” etc etc when talking to someone when I was there. She told me my son probably has anxiety about eating which is why he doesn’t eat and is so thin. Ummm no pretty sure it’s because everything he eats causes him pain diarrhea and suffering. So please. Get off your high horse. I’m not a dietician or certified in anything but I’m the one trying to figure out what he needs to eat. My son taught himself calculus at the age of thirteen – through a college level – are you going to tell me because someone didn’t teach it to him that he doesn’t know what he’s doing? I’m vegan but I still make my son what won’t make him sick even if it includes animal products at times. I don’t get on a pedestal and preach. Julie. But. I’m not gonna judge. Not my place.
Lisa Grant says
Julie, Words from anyone are simply spoken. Just because someone SUGGESTS something does NOT mean you HAVE to follow. It’s called free will. That being said, My doctor suggested I follow the fodmap diet but I am choosing the elimination process 1st. Again. Its called free will.
So instead of being snotty why don’t you be nice & hold your tongue & not be a bully.
Coming from me who knows NOTHING about this fodmap diet & who needs all the help with getting educated, thank you Sarah for your insight & suggestions.
Casa de Sante says
Great Recipes!
I have Tried Yesterday this Sweet & Sour Chicken . It was very tasty and cooked in less time. If You want to try more Low Fodmap recipe than you can read this blog also. It contains more low fodmap recipes.
I have found such a nice blog.
Please Check Out: https://casadesante.com/blogs/low-fodmap-life/easy-low-fodmap-breakfast-ideas
The low-FODMAP diet is one of the newest food discoveries to promise relief to long-time sufferers of IBS.
hope you enjoy some of the other soup recipes too
Juliet says
Thank you for this! I needed some inspo because staying on a low FODMAP diet is SOOOO rough. I tolerate wheat just fine so it’s quite easy for me to end up eating a lot of bread and pasta. I’ve been trying to eat healthier, but my fruit and vegetable options are very restricted! I’ll definitely be trying out some of these
Sarah says
When I was cooking low FODMAP for my husband coming up with recipes was such a chore so I’m really glad this has been helpful to you! Thanks, Juliet!
Sarah says
I came across this site while searching for recipes that I can actually use. My issue has nothing to do with needing to be on a FODMAP diet, but I’ve found that the things that work for me tend to be in that category as I cannot cook with any onions or garlic AT ALL. I’m currently a nursing mother with a baby who is allergic to onions and garlic (as well as other things like tomatoes, celery, apples, chicken, lamb, dairy, black pepper, raspberries, eggs, cod, pineapples, soy, sugar, oats, etc) needless to say, cooking for myself is tough these days! Especially since a lot of the things she cannot have are things that I really love! I’m a sucker for spicy food and I used to put onions and garlic in nearly everything! Eating has not been very fun for me lately. ☹️ There seems to be something I can’t eat in every single recipe. I substitute as well as I can but sometimes the changes just don’t cut it. I wish I could list everything I have to avoid but sadly there just isn’t room here. Oh and I forgot to mention, we are also gluten (celiac) and dairy free. I just recently added organic corn back into my diet after cutting it out for over 3 years and luckily I seem to be handling it very well! Is there any chance you might have a yummy recipe for something without the things I listed? We can eat organic pork and beef just fine. I’m just getting discouraged and running out of ideas.
~Sarah Quinn
Sarah says
Hi Sarah! That sounds so tough! I remember how tricky it was trying to find recipes that we could actually eat – hopefully I can help!
How are you with spring onions? For a while, Mike had issues with onions, but he was able to eat the green tops from spring onions which helped add a touch of the onion flavour he was missing.
If you just leave out the garlic from this recipe I think you might be able to have this Mongolian Beef https://www.asaucykitchen.com/paleo-mongolian-beef-whole30-compliant/ – it uses coconut aminos in place of soy sauce and I use 2 dates blended up with water in place of sugar.
Same with these Meatballs https://www.asaucykitchen.com/thai-meatballs-paleo-low-fodmap/ – I’ve had readers who are really sensitive to spice leave out the chili pepper & and black pepper and still have it come out well. You can also use a vegetable or beef stock in place of the chicken stock.
I think you might also be able to make this Low FODMAP Pesto: https://www.asaucykitchen.com/low-fodmap-pesto/ – there’s no garlic here and there’s a dairy free option using nutritional yeast. If you can eat it this goes great on fish (salmon/shrimp, white fish) and pastas (spiralized zucchini if you need a grain free pasta).
If you don’t already have a good onion/garlic free vegetable stock I really like this Low FODMAP vegetable stock powder from Casa De Santehttps://casadesante.com/collections/low-fodmap-certified-artisan-no-onion-no-garlic-stock-and-seasonings-1/products/low-fodmap-vegetable-stock-powder-boullion-broth-seasoning It tastes amazing and is a great way to flavour foods. You can make rice using this stock instead of water, it’s good as a soup base, etc
Can you have chia seeds? Chia puddings used to be a life saver when Mike was reacting to everything under the sun. Here are a couple recipes just as an example of what you could make https://www.asaucykitchen.com/warm-chai-chia-seed-pudding/ and https://www.asaucykitchen.com/chocolate-orange-chia-pudding/ They’re really versatile as there are so many different ways to flavour them. They’re also great if you want to make them ahead of time and just eat as you want.
I hope these have helped! Feel free to reach out again if you need any more ideas/help!
Sarah Quinn says
The vegetable stock is a maybe (depends on how much parsley and thyme are in it. I don’t want to eat much of anything from the mint family while nursing). The chia seed pudding is doable, just depends on if I like it or not. The rest sadly will not be possible. Ginger is on my intolerance list, it really bothers my stomach (ironically). Ivy cannot handle ANYTHING related to onions at all. Not even chives. I can’t have sesame seeds or oil, and don’t like the smell or taste anyway. (I’m trying to remember what was in each recipe that we can’t use but I’m having a hard time with all of it)
I’ll look into that vegetable stock though and see if I can use it for something. If you have any other ideas, I’d appreciate all the help I can get. I’ve eaten so much corn lately that I need to stop for a while so I don’t overdo it! Lol
Sarah says
I see! Well if the low FODMAP ones aren’t right you could always make your own stock. Considering how many foods are off limits it might be a good idea. Just in case you’ve never made your own stock before I’ll leave this link here: https://www.thekitchn.com/how-to-make-vegetable-stock-cooking-lessons-from-the-kitchn-136725 When it comes to making stock there aren’t really any rules as to put in it. Most the time people flavour it with things like onion and garlic but it’s completely up to you. Any kind of herbs & veggies that you can still eat can go in it – totally up to you!
I think you might need to get comfortable with adapting recipes to suit your diet – since there are so many things that cause problems it’s going to be hard to find something that hits the mark in every area. That’s kind of what we did when we first start on the low FODMAP diet. Not going to lie – it was really frustrating at first, but as we did it more we got better at flavouring things in ways that we liked using very little. I really wish I could help more!
KG says
A low Fodmap diet doesn’t allow for coconut or coconut milk.
Sarah says
Coconut/coconut milk can be safe in moderation – it’s one of those ingredients that people need to individually monitor and decide if it’s a good option because it can trigger reactions. Here are a couple links you might find helpful that will explain it much better than I can
https://www.alittlebityummy.com/blog/are-coconut-products-low-fodmap/
https://lowfodmapforlife.com/2014/11/06/coconut-low-fodmap-diet/
Tory K says
If you actually download the app by the people who created the Low FODMAP diet you will see that there are different levels of things that are okay on the diet. Coconut milk is okay at certain portions. As with each person, it is individual.
Barbara says
I love this round up. It’s amazing when we focus on what we can eat rather than what we can’t. Everything looks delicious.
Sarah says
Thanks Barbara!
You’re so right too! Once I changed my mindset from what I couldn’t cook with to what I could cook with life was so much easier. I definitely think that it made me a better cook too to learn how to cook with different flavors from what I was used to