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 they can safely enjoy as a low FODMAP breakfast, lunch, and dinner. 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

Low FODMAP Recipes

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

Low FODMAP Breakfast
Example of a low FODMAP breakfast.

Low FODMAP Lunch Recipes

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Low FODMAP Dinner Recipes

Low FODMAP Lunch - Pad Thai
If you suffer badly with IBS, changing your diet to exclusively low FODMAP recipes can literally be life-changing.

Low FODMAP Dessert

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

Further Resources and Low FODMAP Diet PDF

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.

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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 and Wellness, Self-Care

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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