10 Low-FODMAP Recipes

Got a sensitive stomach? Or recently been diagnosed with Irritable Bowel Syndrome (IBS)? Then you might be looking to go on a Low-FODMAP diet, an eating style designed to help alleviate symptoms of IBS.

A Low-FODMAP diet involves temporarily avoiding foods high in certain types of carbohydrates called fermentable, oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs). Once on the diet, foods can eventually be re-introduced, step by step, to determine which foods actually upset the stomach. We recommend working with your doctor and a registered dietitian (RDN) to help diagnose and manage IBS.

Here, we’ve rounded up some recipes to take some of the work out of putting together a low-FODMAP meal.

This spicy steamed bokchoy is a yummy side dish using a nutrient-rich leafy green vegetable. Small amounts of soy sauce — about one tablespoon per serving — are allowable on a low-FODMAP plan.

While most protein sources are low-FODMAP, many common fruits and vegetables are not. Avoiding garlic and onion is one of the more difficult low-FODMAP guidelines to navigate. This recipe combines sweet potatoes, chives, green beans and tofu — all very low-FODMAP friendly for a complete meal.

A limited number of low- and lactose-free cheeses fit into a low-FODMAP plan. This recipe uses cheddar, Parmesan and spices to make delightfully crispy shells for all kinds of snacks and appetizers.

Not all fruit is low-FODMAP, but pineapple is! Many dairy alternatives, including coconut milk, also make the list of low-FODMAP swaps.