I’ve mentioned in the past that I’ve suffered quite badly with IBS, and how I successfully overcame it by following the low FODMAP diet – strictly initially, but later weaning myself off it. It has been a revelation and I often find myself telling others about how it’s changed my life. Of course then I’m asked about what foods they should be avoiding and – more importantly! – what foods they can safely enjoy. So I thought I’d put together this comprehensive list of low FODMAP recipes.

I’ve broken the list down as follows to help you plan your weekly low FODMAP meals and shopping:

  • Low FODMAP Breakfasts

  • Low FODMAP Lunch Recipes

  • Low FODMAP Dinner Recipes

  • Low FODMAP Dessert

  • Low FODMAP Snacks

  • Low FODMAP Drinks

  • Low FODMAP Alcohol

I hope this will help you to make the necessary changes to your diet to really benefit – I assure you that, if it works as well for you as it has done for me then you absolutely will not regret it!

Please note that any starred* foods must be made using a safe grain or dairy substitute.

Low FODMAP Breakfast Options

Scrambled Eggs with Smoked Salmon & Cream Cheese

Porridge*

Yogurt*

Bircher*

Frittata

Quinoa Pancakes

Toast*

Smoothie*

Low FODMAP Recipes - Breakfast

Low FODMAP Lunch Recipes

Chickpea and Quinoa Salad

Carrot and Corn Fritters

Shredded Beef Tacos

Vegan Nourishing Bowl

Dill and Chive Salmon Patties

Veggie Fritters with Lime and Basil

Low FODMAP Dinner Recipes

Low FODMAP BBQ Lamb Skewers with Yoghurt Dressing & Smashed Potatoes

Low FODMAP Miso & Chilli Tofu Skewers

Peanut Butter Coconut Chicken

Pad Thai

Vegan Coconut Curry

Chive Pesto Shrimp with Zoodles

Low FODMAP Recipes - Pad Thai

Low FODMAP Dessert

Louise Cake

Dark Chocolate Truffle Balls

Lemon and White Chocolate Butterfly Cakes

Coconut Macaroons

Vegan Strawberry Panna Cotta

Cakes

Low FODMAP Snacks

Rice cakes

Roasted Chickpeas

Plain Popcorn

Coconut Yogurt

Unripe Banana with Peanut Butter

Rye bread toast

Low FODMAP Drinks

Water

Milk*

Peppermint Tea

Coffee

‘Safe’ Alcohol on the Low FODMAP Diet

Beer

Wine

Gin

Vodka

Whisky

Be mindful that though these are technically low FODMAP alcohol drinks, alcohol itself is an irritant and so it’s recommended to minimise the amount you consume to avoid triggering symptoms of gut sensitivity. Also consider the mixers you’re using, and be cautious of the alcohol lowering your inhibitions making you less careful about the foods you’re consuming!

Mason Jar Pin

For further information about IBS, this NHS page is a helpful resource, as is this page about small intestinal bacterial overgrowth (SIBO) and the low FODMAP diet; you can also see more about FODMAPs and the low FODMAP diet on the IBS Network, a site recommended and endorsed by the NHS. You may also find this link to a PDF of safe low FODMAP foods and unsafe high FODMAP foods helpful.

Though for the most part I can now eat what I like, if ever I find myself suffering again which can (rarely) happen from time to time, I like to have some low FODMAP recipes and meals to refer to. I hope these help you too!

Tags

Diet, Health, Self-Care, Tips and Advice

An award-nominated blogger and author, Kate is an experienced breastfeeding advocate, and expert baby sleep chaser. Her writing has appeared on Mothercare, Huff Post, and BritMums.

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