44 Mouthwatering Low FODMAP Recipes For IBS (+ Printable PDF)


[Last updated 5th November, 2018]

Do you suffer from symptoms of food intolerance?

Or have you been diagnosed with IBS (Irritable Bowel Syndrome)?

If so, a low FODMAP diet is the only proven method to discover what foods trigger your symptoms.

I’ve rounded up 44 delicious low FODMAP recipes to help you get started. Recipes are categorised under breakfast, lunch, dinner, snacks and desserts.

Click the recipe photo or name for the full instructions and more photos.

Low FODMAP Breakfast Recipes

Low FODMAP Mueslimuesli-fodmap

Slightly sweet but nice and crunchy.

If you can tolerate oats then they are a nutritious addition in place of corn flakes. Oats are naturally gluten-free also.


Peanut Banana Blueberry Smoothiepeanut-banana-blueberry-smoothie-fodmap

Peanut butter makes everything taste better.

Swap regular milk for almond milk or lactose-free milk.



Easy Chocolate Chip Sconeschoc-chip-scones-blog-header-fodmap

Basically identical to scones made with wheat flour… nobody will know the difference.

Can also swap out chocolate for pecans, walnuts or other low FODMAP nuts.


Low FODMAP Strawberry Banana Smoothiestrawberry-banana-smoothie-fodmap

Satisfies hunger and your sweet tooth.

Be sure to use maple syrup rather than honey.



coconut-oat-granola-fodmapCoconut Oat Granola With Dark Chocolate

Crunchy coconut oats with rose water and dark chocolate.

Go for chocolate with 85%+ cocoa.

A little bit fancy, so perhaps not an everyday breakfast.


Low FODMAP Blueberry Smoothieblueberry-smoothie-fodmap

This one uses protein powder and soy ice cream for something a bit different.



Low FODMAP Overnight Banana Chocolate Oatsbanana-chocolate-oats-fodmap

Batch prepare this to grab on the go.

Also a filling lunch option.



blueberry-pancakes-fodmapFODMAP Friendly Blueberry Pancakes

Delightful weekend treat.





Serve with spelt bread or corn tortillas and low FODMAP veggies.





Quinoa Porridge with Berries and Cinnamon

Quinoa is a high-protein alternative to oats, but costs a lot more.

One cup of cooked quinoa is low FODMAP.

Low FODMAP Lunch Recipes


Low FODMAP Egg Shakshuka

Shakshuka can either be a lazy weekend breakfast or lunch.

Remember to divide the recipe into 4 serves to keep it low FODMAP.



fresh-spring-rolls-fodmapFresh Spring (Rice-Paper) Rolls 

Select a maximum of 3 veggies, and add a protein if you like.

Omit avocado and scallions.



 low-fodmap-one-pan-ratatouille-FodmapEasy One-Pan Ratatouille

Delicious low FODMAP veggies and a thick sauce.

Add a protein source for a complete meal.



tomato-and-leek-frittata-fodmapLow FODMAP Tomato and Leek Frittata

Leek leaves are a great replacement for onions.

They go really well with eggs.




Low FODMAP Minestrone

Classic minestrone soup is great for lunch or a light dinner.

Uses canned chickpeas, but they need to be soaked again even out of the tin to keep the FODMAP content low.


slow-cooker-chicken-wild-rice-soup-low-fodmapSlow Cooker Chicken & Wild Rice Soup

Rich and creamy, soups are perfect for batching and then freezing the leftovers in portions.

Then you’ve always got a quick and tasty go to snack or meal.


carrot-coconut-and-giner-soup-low-fodmapCarrot, Coconut and Ginger Soup

Delicious and nutritious, it only takes 30 minutes from start to finish.



Simple Low FODMAP Potato & Egg Saladpotato-egg-salad-fodmap

Heavy on nutrients, light in calories.

We should all aim to eat more salads at lunch.



Low FODMAP Carrot & Corn Fritterscarrot-corn-fritters-fodmap

According to Monash, 1/4 cup of corn kernels per person is low FODMAP.

This works out to be 3 fritters total, so it’s not a big lunch.



Baked Eggs with Spinach & Labnehbaked-eggs-with-spinach-labneh-fodmap

Make sure the eggs look slightly under-cooked when removed from the oven because they continue to cook in the hot tomatoes.



Low FODMAP Dinner Recipes

maple-marinated-salmon-with-sesame-spinach-rice-low-fodmapMaple-Marinated Salmon with Sesame-Spinach Rice

Simple enough for a weeknight, and the marinade is delightful.




low-fodmap-pesto-pastaFODMAP Friendly Pesto Pasta

A dish that is nice and light, great for summer.

Add a protein source to make it more fulfilling.



Low FODMAP Pumpkin & Carrot Risottopumpkin-carrot-risotto-fodmap

Creamy rice and sweet roast veggies combined with fresh lemon flavours.





Quinoa Crusted Chicken Parmesan

This is a baked (not fried) version of traditional Chicken Parmesan.

But with quinoa which is low FODMAP, high protein and high fiber.




Salmon and Swiss Chard Loaded Potatoes

Loaded potatoes are easy to make, filling, healthy, and totally low FODMAP!



low-fodmap-green-chicken-curryLow FODMAP Green Chicken Curry

If you feel like some meals have become bland, this curry will spark your senses.

Not a quick dish mind you.


Low FODMAP Spaghetti Bologneselow-fodmap-spaghetti-bolognese

Comfort food that’s easy to throw together at the last minute.

Serve with a side of low FODMAP veggies.



Maple Garlic Glazed Salmonmaple-garlic-glazed-salmon-fodmap

Serve with low FODMAP veggies and 2/3 cup of brown rice (for the fiber).




Low FODMAP Chicken Nachoschicken-nachos-fodmap

Always a weekend favourite for the family.

Leave out taco seasoning unless you can find one without garlic and onion.


Bibimbap Nourishing Bowlbibimbad-nourishing-bowl-fodmap

A Korean favourite.

It’s a mixed rice bowl packed with veggies, a protein source and a fried egg, sunny side up.


Chilli Coconut Crusted Fish with Saladchilli-coconut-crusted-fish-with-salad-fodmap

A unique and delicious twist on classic pan-fried fish.




low-fodmap-friendly-lasagneFODMAP Friendly Lasagne

More classic comfort food.

Better suited to those with some idea what their FODMAP sensitivities are because there’s quite a few ingredients in this one.


Low FODMAP Snack Ideas

We’ve since created a roundup of 77 low FODMAP snacks, both simple and from recipes. You can see it here.

Sweet and Spicy Nuts!sweet-and-spicy-nuts-fodmap

Rich in protein, fiber and magnesium, a nutrient many of us are lacking.



Cheesy Baked Quinoa And Zucchini Cupscheesy-baked-quinoa-and-zucchini-cups-fodmap

Super simple to make and enjoy as a quick snack.




Banana Nut Quinoa Muffinsbanana-nut-quinoa-muffins-fodmap

Unique muffins that use quinoa flour.




low-fodmap-popcornFODMAP Nut Butter Popcorn

Of course you can also just have plain salted popcorn.

According to Monash, 7 cups or 120 grams in slow FODMAPs.



Homemade Trail Mixtrail-mix-fodmap

Made with banana chips, dark chocolate chips, low FODMAP pretzel sticks and pumpkin seeds.



Low FODMAP Banana Chocolate Walnut Breadbanana-chocolate-walnut-bread-fodmap

Delicious and very close consistency to regular banana bread.




Chewy Peanut Butter Cookiespeanut-butter-cookies-fodmap

Only 5 ingredients needed, or 6 if you want chocolate chips.


Low FODMAP Dessert Recipes

Low FODMAP Blueberry Crumble Sliceblueberry-crumble-slice-fodmap

Classic comfort food, great with ice-cream.




Fudgy One-Bowl Browniesfudgy-one-bowl-brownies-fodmap

Moist fudgey-style brownies with a shiny top.



Creamy Coconut Milk Quinoa Puddingcreamy-coconut-milk-quinoa-pudding-fodmap

Make a batch and keep in the fridge.




FODMAP Friendly Ferrero Rocherferrero-rocher-fodmap

The healthiest and tastiest chocolate and hazelnut truffles you’ll ever eat.

About 20 hazelnuts (30 grams) is a bit high in FODMAPs, but you are fine if you don’t eat more than two at one sitting.


strawberry-rhubarb-crumble-fodmapLow FODMAP Strawberry & Rhubarb Crumble

Divide this recipe into 3 serves to keep it low FODMAP.




Want to download the list of recipes?

If you are ready to move onto the reintroduction phase, read this guide.

New to FODMAPs and Want to Jumpstart Your Diet?

JOIN MY GUT HEALTH REBOOT- instaI’ve created a 14-day Digestive Health Reboot plan that includes:

  • 7-day low FODMAP meal plan
  • Shopping list
  • Snacks cheat-sheet
  • Facebook group for support
  • Tutorials videos and loads more.

To learn more about it click here.

This is a round-up of 44 delicious low FODMAP recipes for IBS. Recipes are categorised under breakfast, lunch, dinner, snacks and desserts.

About Joe Leech, Dietitian (MSc Nutrition & Dietetics)

Joe Leech is a university-qualified dietitian from Australia.

He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011.

Learn more about him on the About page