Best Low-FODMAP Meal Recipes for 2022
If you think that a Low FODMAP diet means eating bland, tasteless foods, this couldn't be further from the truth. There are many ways to add calming ingredients into your cooking and still make every meal taste incredible. There are endless ways to incorporate healing, healthy foods into your diet to make every meal taste amazing. Below are the greatest and latest recipes for this year. Let’s get to it meal by meal!
Low-FODMAP Recipes for Breakfast
If you have IBS, want to lose weight, or just want feel-good food for your mind and body, thenthese breakfast recipes are exactly what you need. One of the best ways to kick-start your day is with Low FODMAP food. This way, you'll feel fuller longer, and it will help suppress negative digestive symptoms.
Blueberry Ricotta Pancakes
What's better than a stack of fluffy pancakes? Making these blueberry ricotta pancakes is a piece of cake! The buttermilk and ricotta have created such an epic flavor profile, and they're so rich in texture thanks to the dairy. Don’t be worried about the dairy, this is still considered low-FODMAP. Each pancake has a safe amount of milk and cheese, but you can always go dairy-free. If you feel like eating all 5, that's okay! You won't feel heavy afterward.
Berry Mascarpone Dutch Baby
The Dutch Baby is a baked, fluffy pancake made in the skillet. As it bakes and puffs up beautifully on top but slowly deflates after about 2 minutes out of the oven leaving you with an almost cake-like consistency to dive into for breakfast! This recipe couldn't be easier - just follow these steps: combine it with a whisk (or blender), remove from heat, and then pour onto the greased baking dish(s).
Shakshuka is popular in Israel and parts of North Africa. No worries about getting bored here because this protein-packed dish will impress. Eggs are poached in a spicy tomato sauce flecked with spinach and scallions. It's a simple breakfast or brunch recipe that only takes 20 minutes to prepare! There are many different variations and this nutritious dish. Try adding your own twist.
What tastes better than a fresh, warm piece of banana bread? This low-FODMAP recipe is a perfect addition to a low-FODMAP diet if you don't have time to actually prepare breakfast. Banana bread is one of the easiest things to make and oats in every bite give you plenty of energy to keep you going through your busy morning. Plus it tastes amazing! Make it the night before if you are on a tight schedule
Carrot Cake Groats
These overnight groats have a lovely, light crunch to them and an exquisite creamy consistency that tastes like pure heaven in there! Oat Groats provide fiber which helps keep our intestines healthy as well as prevents cancer by providing enough essential vitamins B1 &B6; iron that's important not only would help us feel energized all morning long but also boost. It’s a richly rewarding treat first thing in the morning (especially on weekends).
If you're looking for something that falls on just the sweet side, these vanilla-flavored oatmeal packets are just for you. The vanilla flavor of these oats will take your breakfast to the next level. This delicious, 6 ingredient vanilla oats recipe is the perfect healthy breakfast - and it only takes only 10 minutes to make. Just toss and throw in an instant hot pot, serve and enjoy!
An Easier Way To Eat Low FODMAP Breakfast
There is an easier way to ensure you eat a Low FODMAP breakfast than having to worry about cooking these meals every morning. ModifyHealth makes fully prepared Low FODMAP breakfast meals that can be delivered right to your front door. Click the link to check out the menu: Breakfast Menu
Low-FODMAP Recipes for Lunch
You don't have to sacrifice taste to take care of your health! If you're looking for some recipes to help you with your gluten-free diet, then here are a few low-FODMAP recipes that will make your tastebuds happy.
Bacon Egg Salad Sandwich
This bacon and egg salad wonder is great for a picnic on a warm summer day. Or you can pack it up for lunch or enjoy one as part of weekly meal prep—this low-FODMAP sandwich is perfect when you’re on the go because it’s quick enough to make and you can throw it in the fridge for another day. Make a few for the week and you'll always have something that's good for your health waiting in the fridge for whenever hunger strikes.
Coconut Curry Beef
This is a simple dish for those who like chicken dinners. Made with beef, coconut milk, green onion, almond butter, beef stock, and chopped veggies, it's milder than other curry dishes yet full-bodied. It makes an excellent introduction for new eaters who aren’t used to spicy foods. Kids love it for lunch or dinner. If you want to kick it up a notch, add some chili powder.
Korean Beef Ribs
Have you heard of Korean Beef Ribs and how famous they are for their sticky finish? The famous Korean beef ribs can easily be added to your low-FODMAP diet-conscious kitchen. All the ingredients work in tandem. All you need is an instant pot and an hour to make these tangy ribs. To make this, place the ribs into your pot and make sure they aren't too crowded—set your pot to saute and make the magic happen! Remember not to eat them all; one or two ribs is the perfect serving size.
Low-FODMAP Gluten-Free Alfredo Pasta With Broccoli
This low-FODMAP recipe for a gluten-free and reduced-fat Alfredo pasta bake is one of the best low-FODMAP dinner recipes for people who have IBS! Most Alfredos are loaded with heavy cream and butter. However, the low-FODMAP version contains smaller portions of butter and cheese ingredients to make it easy on your stomach. Cheddar or parmesan goes great with broccoli. Although this is still considered low-FODMAP, you can go dairy-free if you want to cut down on fat. Put your own twist on it by adding your favorite herbs.
Tangy Green Beans
It's time for some new ways to enjoy a plant-based treat—and we've got just what you need to make it happen: sweet-tangy green beans. The tangy kick of the sauce will be sure to make you fall in love with green beans all over again (or for the first time). Rather than swimming in butter, it is delicately dressed in rice wine or white wine vinegar and subtle mustard is easy and delicious.
Sourdough Manchego Grilled Cheese
Sometimes cooking can take up an entire evening or morning and leave you feeling drained before starting on anything else in your busy schedule. But this recipe gives you a big flavor in a small amount of time. Sourdough, manchego, and parmesan cheese with garlic olive oil is the way to go. The flavor combination of three different cheeses with their natural oils creates an ideal gooey stickiness while garlic oil and butter crisp up sourdough bread for ultimate perfection!
Low-FODMAP Recipes for Dinner
Here are some more low-FODMAP recipes that are sure to impress. The pasta recipes are gluten-free and short on carbohydrates but don't forget, serving size is essential.
Shrimp Ramen Noodle Soup
The one-pot soup is one of the most comforting low-FODMAP dinner recipes. It's good for those days when you're feeling under the weather and need an easy recipe. It includes, an Asian fish sauce, shrimp, vegetable stock, tom yum paste, lemongrass, green onions, and other ingredients that scream umami. It’s nutrient-rich and packs plenty of flavors. The tom yum paste in this ramen noodle soup gives you an extra boost if you are having digestive issues like irritable bowel syndrome (IBS).
Spicy Orzo Chicken
This one-pot meal is quick and easy, but so tasty that it will seem as if you’ve been in the kitchen for hours. The spiciness of this dish provides a sense of comfort to your body after eating long days! This dish also contains chicken broth for great gut health. It’s a filling, satisfying, and creamy, one-pot meal from start to finish - what more could one need?
Low-FODMAP Diet Mushroom Risotto
Cooking risotto can be intimidating if you aren't a seasoned cook. But patience and practice pay off. Making the rice too dry and having a dish where all ingredients chimed in together as one big flavor banquet for your mouth—it sounded exhausting! This meal is hearty yet light at once with earthy mushrooms frequenting each mouthful alongside of rich flavors courtesy of homemade chicken broth created from scratch using locally sourced ingredients...and most importantly it creates a gut-healthy environment.
Low-FODMAP Classic Chili
If you've never had chili, then this might be the perfect recipe to start with. This one is different from most because it has Indian spices that add a kick. It also uses chicken broth, which really helped bulk up everything else in there - no messy beans. Canned chickpeas would make perfect sense though. Use garam masala, turmeric, coriander, and sriracha for an extra kick. The only thing better than all that delicious food? It only takes 20 to 30 minutes before it’s ready to enjoy.
Sticky BBQ Ribs
Ribs are one of the tastiest low-FODMAP foods out there. I mean who couldn't have them all day long? There's nothing better than getting your hand's sticky while completely devouring some hearty ribs. You will love this recipe! It uses common ingredients you probably already have on hand like brown sugar, honey, tomatoes sauce, soy sauce (and other common ingredients). You’ll absolutely love the mouthwatering goodness.
Khaliya is a chicken curry that originated in Mauritius and was developed by the French to be their own special dish. This recipe is full of low-FODMAP foods. It starts off by sautéing veggies before adding aromatics such as ginger root or chili pepper for added flavor base while browning meat. If you're within smelling distance when the beautiful blend of spices starts getting fragrant your mouth will begin watering. It features chicken on a bed of basmati rice and vegetables.
Brown Butter Shrimp With Pasta
Brown Butter Shrimp is a dish that demands to be cooked. The rich and earthy flavors of brown butter are the perfect addition to a dish that should be in every recipe! It’s a simple dish with an unexpected twist and takes simple white shrimp into extraordinary territory with every bite! You don’t have to add veggies, but cherry tomatoes or broccoli would go perfectly with this meal.
An Easier Way To Enjoy Low FODMAP Lunch and Dinner
There is an easier way to ensure you eat a Low FODMAP lunch or dinner than having to worry about cooking these meals every day. ModifyHealth makes fully prepared Low FODMAP meals that can be delivered right to your front door. Click the link to check out the menu: Lunch or Dinner Menu
Vegan and Vegetarian Low-FODMAP Dessert Recipes
Vegan, gluten free, vegetarian? Below are more recipes you can fit perfectly into a low-FODMAP diet. Eat them anytime you get that gut feeling for your favorite foods.
Pecan Pie Tarts
You need to be careful about high FODMAP ingredients - certain foods will cause painful symptoms. With these tarts, you won't feel deprived during those family celebrations. You can enjoy the taste of pecan pie on a low-FODMAP diet. These bites of heaven come in the form of mini skillets served up on top of homemade crusts to make them extra special. Crunchy pecan bits are mixed with a sweet and tangy filling that'll have you reaching for seconds.
Granola Peanut Puree Bars
The perfect snack on the go! These bars pack a powerful punch with their combo of nuts and chocolate chips. They're gluten-free but also vegan and low-FODMAP options so everyone can enjoy them. Vegan granola peanut bars are easy to buy at the store but make them at home. Try these delicious, gluten-free no-bake granola bars that are full of oats and peanut butter with dark chocolate chips. they're perfect for any time!
No-Bake Peanut Puree Carrot Cake
These little balls of bliss will change your life. They're nutty with a subtle nutty flavor, but also completely healthy! They only need an hour in the fridge and you’re good to go! They feature maple syrup, ginger, and cinnamon for flavor. Peanut puree and walnuts or pecans provide healthy fats to keep your hormones in balance.
Low-FODMAP Recipes for Drinks and Smoothies
Last but not least are some low-FODMAP diet-friendly smoothies. The best thing about smoothies is that you can eat them any time of day or night. These delicious drinks also make the perfect snack!
Coffee Banana Smoothie
People who don’t like to drink coffee on an empty stomach will love this one. You can get live-giving nutrients and a caffeine kick at the same time with this smoothie. It also makes the perfect midday snack. Try this chocolate coffee smoothie with hemp milk, frozen banana, cacao powder (or nibs), vanilla extract, coconut oil, and chia seeds.
Green Kiwi Cucumber Smoothie
This is a nutritious and delicious low-FODMAP smoothie that curbs IBS symptoms. It combines the refreshing cucumber, kiwi, grapes, and baby spinach. Kiwi is one of those unexpected low-FODMAP ingredients that provides just enough vitamin A and C in each sip while also providing fiber to keep your body running smoothly all day long - it’s also safe for the Elimination phase.
Very Berry Banana Smoothie
Here’s an easy recipe to add some flavor and nutrients into your low-FODMAP diet: make a banana smoothie! This is so easy, just throw in some rice milk, spinach, and your fruits—the ripeness of the bananas and berries matters. Fresh is best. Freshly frozen is very tasty too. This drink is perfect year-round because you can use frozen fruit any time of year. Try raspberries, blueberries, strawberries, acai, or any other berries you desire.
Green Peanut Butter Banana Smoothie
Going green never tasted so good! The perfect breakfast to start your day off right, kale, cacao powder, and peanut butter pack a nutritional punch. This is your best bet when you want something portable and packed with protein. It can be enjoyed for an afternoon snack or as part of those warmer days when you want something cool to keep hunger at bay. You can prep all ingredients ahead of time then place them into a zip lock bag for the freezer.
Beet Juice Cocktail or Mocktail
Sometimes bittersweet beets just plain sweet! The delicate yet earthy taste of beets perfectly complements warming spirits like bourbon and Scotch. When paired with gin it takes on an additional fresh character that's not too unlike Cynar (an Italian bitter). All you need are some simple ingredients: beet juice, fresh lime juice, sparkling water, and mint. The alcohol is optional.
Easy Bloody Mary With Bacon
With this spicy, homemade Bloody Mary mix, you can have a deliciously entertaining brunch drink without sacrificing your low-FODMAP diet. It’s low in calories and has none of the sweeteners common to store-bought versions, which means it won't ruin the enjoyment for those with sensitive stomachs. If you don’t use alcohol, make sure to add an extra ounce of tomato juice.
Easiest Way To Start A Low FODMAP Diet
Once you've been diagnosed with a digestive condition by your doctor or dietitian, the easiest way to start the diet is by using a Low FODMAP meal delivery service like ModifyHealth.
ModifyHealth delivers fully prepared, chef-crafted Low FODMAP meals right to your front door with FREE shipping. ModifyHealth helps you put your Low FODMAP diet on autopilot so you can get the symptom relief and results that you deserve. To see our Low FODMAP meal menu, click here.