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, including plenty of vegetarian 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
- Scrambled Eggs with Smoked Salmon & Cream Cheese
- Quinoa Pancakes
Vegetarian Low FODMAP Recipes For Lunch
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 Dessert
- Louise Cake
- Dark Chocolate Truffle Balls
- Lemon and White Chocolate Butterfly Cakes
- Coconut Macaroons
- Vegan Strawberry Panna Cotta
Low FODMAP Snacks
- Rice cakes
- Roasted Chickpeas
- Plain Popcorn
- Coconut Yogurt
- Unripe Banana with Peanut Butter
- Rye bread toast
Low FODMAP Drinks
- Peppermint Tea
‘Safe’ Alcohol on the Low FODMAP Diet
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!
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.
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!