It’s been about a year since Mike first started on his Low FODMAP diet journey. It’s amazing to think back on how back the state of his gut health/IBS symptoms were to how they are now.
Surprisingly the most difficult thing about figuring out how to cook for someone on a low FODMAP diet wasn’t actually the fact that I couldn’t cook with onion or garlic-though that was a challenge and a half to say the least. The most difficult part of cooking on a low FODMAP diet was figuring out what to make in the first place. What do you do when the base for literally all of your favorite foods are made up of things that literally make you sick to your stomach?
So today I’m sharing 25 FODMAP friendly dinners to help you figure out what to make for dinner!
1. Sweet & Sour Chicken | A Saucy Kitchen
2. Hash Browns withGruyère & Pancetta | IBS Sano
3. Beef Skillet Supper | Sweet Treats Baking
4. Peanut Butter Coconut Chicken | My Gut Feeling
5. Pork Loin with Herb Rice Stuffing | A Little Bit Yummy
6. Classic Spaghetti Bolognese | Not From A Packet
7. Khichdi Inspired One Pot Low FODMAP Chicken
8. Mozzarella Chicken | IBS Sano
9. Sesame Chicken with Cucumber Salad | IBS Health
10. Crock Pot Chicken Tacos | Delicious As It Looks
11. Quiche Lorraine | My Gut Feeling
12. Low FODMAP Margherita Pizza | Fodmap Formula
13. Maple Sesame Chicken & Brown Rice | IBS Health
14. Pad Thai | A Well Balanced FODMAPer
15. Sardine Spaghetti with a Tomato Caper Sauce | Calm Belly Kitchen
16. Bacon Kale & Sweet Potato Hash | A Saucy Kitchen
17. Baked Lemon Pepper Chicken & Rice | Delicious As It Looks
18. Spicy Potato Pie | Strands of My Life
19. Carrot & Fennel Soup | A Little Bit Yummy
20. Vegan Coconut Green Curry | She Can’t Eat What?!
21. No Cook Vegan Tomato Soup | Avocado Pesto
22. Chicken Star Noodle Soup | My Gut Feeling
23. Greek Rice Casserole | Calm Belly Kitchen
24. Chive Pesto with Shrimp & Zoodles | A Saucy Kitchen
25. BBQ Smoked Rosemary Chicken | Not From a Packet Mix
26. Low FODMAP Chicken Pesto Pizza
27. Low FODMAP Chili with Pumpkin and Sausage
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