Low FODMAP Diet Recipes

Are you struggling with digestive issues like bloating, gas, or abdominal pain? If so, you may find relief through the low FODMAP diet. Developed to help manage symptoms of irritable bowel syndrome (IBS) and other gastrointestinal disorders, this diet focuses on reducing the intake of certain fermentable carbohydrates known as FODMAPs. By following a low FODMAP eating plan, many individuals experience significant improvements in digestive comfort and overall quality of life.


Understanding the Low FODMAP Diet

The low FODMAP diet involves temporarily reducing or eliminating foods high in certain types of carbohydrates known as FODMAPs. These include:

  • - Oligosaccharides: Found in foods like wheat, onions, and legumes.
  • - Disaccharides: Found in dairy products like milk, cheese, and yogurt.
  • - Monosaccharides: Found in foods like honey, apples, and mangoes.
  • - Polyols: Found in sugar alcohols like sorbitol, mannitol, and xylitol, as well as some fruits and vegetables like avocados and cauliflower.

By limiting high FODMAP foods, individuals can often alleviate digestive symptoms and improve their overall quality of life.


Low FODMAP Diet Basics

The low FODMAP diet involves three main phases:

  1. 1. Elimination Phase: During this phase, high FODMAP foods are restricted from the diet for a period of 2-6 weeks to alleviate symptoms.
  2. 2. Reintroduction Phase: After the elimination phase, individual FODMAP groups are systematically reintroduced to identify specific triggers.
  3. 3. Maintenance Phase: Based on the results of the reintroduction phase, a personalized long-term eating plan is developed that minimizes symptoms while still providing adequate nutrition.


Delicious and Digestive-Friendly Recipes

Transitioning to a low FODMAP diet doesn't mean sacrificing flavor or variety. In fact, there are plenty of delicious and satisfying recipes that are low in FODMAPs and gentle on the digestive system. Here are a few ideas to get you started:

  1. - Grilled Salmon with Lemon Herb Quinoa: Tender grilled salmon paired with fluffy lemon herb quinoa makes for a flavorful and nourishing meal that's easy on the stomach.

  2. - Low FODMAP Veggie Stir-Fry: Load up on colorful veggies like bell peppers, zucchini, and carrots in this tasty stir-fry. Serve over rice or noodles for a satisfying meal that's packed with fiber and nutrients.

  3. - Quinoa Salad with Cucumber and Mint: This refreshing salad features protein-rich quinoa, crisp cucumber, and fresh mint tossed in a tangy lemon vinaigrette. It's light, refreshing, and perfect for warm weather dining.

  4. - Turkey and Cranberry Lettuce Wraps: Swap traditional wraps for crisp lettuce leaves filled with seasoned ground turkey and tangy cranberry sauce. It's a handheld meal that's as delicious as it is easy to digest.

  5. - Dark Chocolate Dipped Rice Cakes: Melt organic dark chocolate with coconut oil, then dip rice cakes into the mixture. Place in the refrigerator to set, then enjoy these delicious and satisfying treats.

Explore Our Low FODMAP Diet Plan

Ready to embark on your low FODMAP journey? Our 7-day Low FODMAP 2000 kcal Plan is tailored to meet the needs of individuals following a low FODMAP diet. With delicious and digestive-friendly meals designed to support your digestive health, it's the perfect way to kickstart your low FODMAP journey. Click here to learn more and start enjoying meals that nourish and support your well-being!

Disclaimer: Always consult with a healthcare professional before making significant changes to your diet or lifestyle, especially if you have any underlying health conditions or concerns. The information provided in this article is for educational purposes only and should not be construed as medical advice.



1. FODMAPS | The IBS network. (n.d.). https://www.theibsnetwork.org/diet/fodmaps/

2. Dietitian, E. D. –. (2024, March 20). What is a low-FODMAP diet? https://www.bbcgoodfood.com/howto/guide/what-low-fodmap-diet

3. Magge S, Lembo A. Low-FODMAP Diet for Treatment of Irritable Bowel Syndrome. Gastroenterol Hepatol (N Y). 2012 Nov;8(11):739-45. PMID: 24672410; PMCID: PMC3966170.

4. Harvard Health. (2022, March 15). Try a FODMAPs diet to manage irritable bowel syndrome. https://www.health.harvard.edu/diseases-and-conditions/a-new-diet-to-manage-irritable-bowel-syndrome

5. Low-FODMAP Diet | ACG. (2024, March 21). American College of Gastroenterology. https://gi.org/topics/low-fodmap-diet/

6. FODMAP diet: what you need to know. (2021, December 29). Johns Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know

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