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.

Oats are a great breakfast option while eating low-FODMAP. Combine with lactose-free milk. Then, top with a handful of almonds and low-FODMAP fruit such as clementines, honeydew, raspberries and strawberries.

The only swap this recipe needs are FODMAP-friendly breadcrumbs, which includes small amounts of panko or a gluten-free brand without any other high FODMAP ingredients. Dip in low-FODMAP condiments such as small amounts of mashed avocado, ketchup or mustard.

Grains and breads are limited on a low-FODMAP diet, so this protein packed sandwich is a nice alternative. Be sure to only use the green parts of the scallions in this recipe — the white portion is higher in FODMAPs and should be avoided.

When starting the diet, options can feel limited, especially for snacks. Simple and delicious hard-boiled eggs are a great option to help keep you satisfied between meals.

This four-ingredient salad is perfect for weekly meal prep or a summertime potluck. It includes fresh tomatoes along with an under-appreciated pantry prize — canned hearts of palm. This recipe uses scallions instead of onions or garlic (low FODMAP no-nos), but be sure to only use the green parts.