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

[Last updated 10th June, 2019]

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-Muesli-1080x1620Low FODMAP Muesli

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 Smoothie

Peanut butter makes everything taste better.

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

 

 

Easy Chocolate Chip SconesEasy Chocolate Chip Scones

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-1024-7337

Satisfies hunger and your sweet tooth.

Be sure to use maple syrup rather than honey.

 

 

Coconut Oat Granola With Dark ChocolateIMG_5100-2

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 SmoothieLow-FODMAP-Blueberry-Smoothie-Portrait-3

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

 

 

Low FODMAP Overnight Banana Chocolate OatsLow FODMAP Overnight Banana Chocolate Oats

Batch prepare this to grab on the go.

Also a filling lunch option.

 

 

Blueberry and Lemon Buttermilk PancakesBlueberry and Lemon Buttermilk Pancakes

These FODMAP-friendly and Gluten-free pancakes are fluffy and light-as-cloud.

 

 

 

fructopia-türkisch-rezept-zuckerfrei-pochiertesei-joghurt-e1441976267906Poached Eggs On Yogurt and Garlic Infused Oil

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-with-Toast-1080x1620

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 (Rice-Paper) RollsStep by Step Guide to Rolling Fresh Spring Rolls

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

Omit avocado and scallions.

 

 

Easy One-Pan RatatouilleEasy One-Pan Ratatouille

Delicious low FODMAP veggies and a thick sauce.

Add a protein source for a complete meal.

 

Low FODMAP Tomato and Leek FrittataLow FODMAP Tomato and Leek Frittata

Leek leaves are a great replacement for onions.

They go really well with eggs.

Low FODMAP MinestroneLow-FODMAP-Lunchbox-2-2

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 SoupSlow 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 Ginger SoupCarrot, Coconut and Ginger Soup

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

 

 

 

Simple Low FODMAP Potato & Egg SaladLow-FODMAP-Simple-Potato-Salad

Heavy on nutrients, light in calories.

We should all aim to eat more salads at lunch.

 

 

Low-FODMAP-Carrot-And-Corn-FrittersLow FODMAP Carrot & Corn Fritters

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 & LabnehCropped-Baked-Eggs-Spinach-and-Labneh

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 RiceMaple-Marinated Salmon with Sesame-Spinach Rice

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

 

 

 

Low Fodmap Pesto Pasta with Grilled Chicken and Roasted Tomatoeslow-fodmap-pesto-pasta

With sweet cherry tomatoes, oregano chicken and dairy-free pesto, this Low FODMAP Pesto Pasta with Grilled Chicken is a meal-in-one you won’t want to miss!

 

 

Low-FODMAP-Roast-Carrot-Pumpkin-Risotto-1080x1620Low FODMAP Pumpkin & Carrot Risotto

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

 

 

Quinoa Crusted Chicken ParmesanQuinoa-crusted-chicken

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-chard-loaded-potatoes-2Salmon and Swiss Chard Loaded Potatoes

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

 

 

 

Thai Green Chicken CurryThai_Green_Chicken_Curry.original

This recipe omits the problematic ingredients of traditional curries while maintaining all the wonderfully aromatic and tasty flavors, keeping the authentic Thai essence.

 

Low-FODMAP-Spaghetti-Bolognese-1080x1620Low 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

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

 

 

Low FODMAP Chicken NachosLow FODMAP Chicken Nachos

Always a weekend favourite for the family.

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

 

Bibimbap Nourishing Bowlbibimbad-2

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 SaladLow-FODMAP-Chilli-Coconut-Crusted-Fish-1080x1620

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

 

 

 

Low FODMAP Lasagna BologneseLow-FODMAP-lasagne-2

Real comfort food to enjoy without upsetting your tummy.

 

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.

spiced-nutsSweet and Spicy Nuts!

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

 

 

Cheesy-Baked-Quinoa-and-Zucchini-CupsCheesy Baked Quinoa And Zucchini Cups

Super simple to make and enjoy as a quick snack.

 

 

 

Banana Nut Quinoa MuffinsIMG_2820_thumb

Unique muffins that use quinoa flour.

 

 

 

Low-FODMAP Kettle Popcorn RecipeLow-FODMAP Kettle Popcorn Recipe

This recipe will quickly become your favorite treat for family movie nights, entertaining, kids parties and more!

 

 

trail-mixHomemade Trail Mix

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

 

 

Low FODMAP Banana Chocolate Walnut Breadlow-fodmap-finished-banana-bread--1024x512

Delicious and very close consistency to regular banana bread.

 

 

 

Chewy Peanut Butter CookiesChewy Peanut Butter Cookies

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

 

Low FODMAP Dessert Recipes

Low FODMAP Blueberry Crumble SliceLow-FODMAP-Blueberry-Crumble-Slice-1080x1620

Classic comfort food, great with ice-cream.

 

 

 

Fudgy One-Bowl BrowniesFudgy One-Bowl Brownies

Moist fudgey-style brownies with a shiny top.

 

 

Creamy Coconut Milk Quinoa PuddingCreamy coconut pudding

Make a batch and keep in the fridge.

 

 

 

FODMAP Friendly Ferrero RocherFODMAP Friendly Ferrero Rocher

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.

 

 

Low FODMAP Strawberry & Rhubarb CrumbleLow-FODMAP-Strawberry-And-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.

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