By: Sarah NevinsPosted: 4/6/16Updated: 9/27/23
Over a month’s worth of low FODMAP diet dinner ideas that you actually want to try!
What Is The Low FODMAP Diet?
Thelow-fodmap dietis akind of special diet created by a team of researchers atMonash Universityin 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!
1
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.
2
Rosemary and balsamic marinated chicken thighs, seared then baked with glazed carrots.
3
Cilantro Lime Marinated Chicken
Juicy chicken thighs marinated in a bright and zesty cilantro lime marinade.
4
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
5
Gluten Free Toad in the Hole
No need to miss out on tradition with this gluten free toad in the hole
6
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.
7
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
8
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
9
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
10
Low FODMAP Carrot Tomato Soup
One pot + eight ingredientCarrot Tomato Soup ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan
11
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
12
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
13
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.
14
Zucchini Crust Tomato Spinach Feta Pie
Seven ingredient + low carbTomato Spinach Feta Pie with an easy zucchini crust - delicious as a simple weeknight dinner or weekend brunch! | Gluten Free + Grain Free + Low Carb
15
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
16
Mini Paleo Salmon Cakes & a Lemony Herb Aioli and notes on how to make this FODMAP friendly
17
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
18
Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives and full of flavor.
19
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
20
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
21
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
22
Paleo Turkey Burgers with Spinach
Simple, juicy Paleo Turkey Burgers made with ground turkey, spinach, spring onions and a few seasonings!
23
Low FODMAP Thai green curry
Low FODMAP Thai green curry - fresh, flavorful, and IBS friendly
26
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
30
Sardine Spaghetti with Tomato-Caper Sauce (Gluten Free, Low-FODMAP, Dairy Free)
Photo Credit:www.calmbellykitchen.com
31
Greek Rice Casserole with Ground Turkey (Low-FODMAP, Gluten Free)
Photo Credit:www.calmbellykitchen.com
33
Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)
Photo Credit:sweet-treats-baking.blogspot.com
35
Paleo Thai Meatballs
Baked Thai meatballs packed with fresh flavors and paired with a simple chili sauce. Low FODMAP & Paleo approved.
36
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
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Low FODMAP Pesto
About Sarah Nevins
Hi, I'm Sarah! Welcome to my little gluten free corner of the internet. I like eating vegetables, but sometimes I get distracted by cookies...
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Casey Goodwin says
Thanks a lot for those recipes 🙂 Fantastic Blog!
As I see from the veggies in the list, you can eat most of them but size matters: https://fodmapdiets.com/foods/vegetables/Reply
Sarah Nevins says
Thanks for linking that list, Casey! I usually make note in my recipes about portion size and amounts, but I’m not sure if other low FODMAP blogs do the same. I’m sure that link will be really useful to those not as familiar with a low FODMAP diet.
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