If you have trouble digesting FODMAPS, meal planning becomes a whole lot more complicated.
All you have to do is eat small amounts the wrong foods, and you wind up gassy, bloated, and even in pain.
Some people with a FODMAP sensitivity are able to “suck it up” and deal with the consequences, but for others, it can be downright debilitating.
Luckily, these foods aren’t that hard to avoid if you have the right recipes, like the ones in this article.
As you’ll see, most FODMAPs are easy to replace without ruining the dish, including very distinct ones, like onions and garlic.
The 10 recipes below will give you a preview of what’s possible, ranging from chili to cake, soup, smoothies, salsa, bread, and more.
Some call for a few special ingredients, but most can be made from the items already in your pantry.
So, if you’re trying to limit your FODMAP intake, but don’t want to compromise on taste, these 10 recipes have you covered.
Enjoy!
A lot of staple ingredients for a simple soup aren’t going to work when you’re on this diet. However, the good thing about soup is it’s simple to switch things up without altering how you have to cook it.
So instead of beans, add quinoa. And without sautéing onions and garlic, you can quickly fry some spices like paprika and cumin for full flavor. As long as you don’t get carried away at the farmers’ market and bring home mushrooms and cauliflower, it’s easy to make a low-FODMAP vegetarian soup.
94
Calories4 g
Protein17 g
Carbs2 g
Fat1 Tbsp. extra-virgin olive oil
3 tsp. smoked paprika
2 tsp. ground cumin
1 1/2 tsp. chili powder
6 medium carrots, sliced
1/4 cup water
10 cups water
1 can (15 oz.) salt-free diced tomatoes
1 can (6 oz.) salt-free tomato paste
3 Tbsp. low-sodium soy sauce
3 Tbsp. lemon juice
1 Tbsp. pure maple syrup
1 tsp. salt
Freshly ground black pepper to taste
1 cup dry quinoa
6 cups collard greens, loosely packed, big stems removed
Get the RecipeThe low-FODMAP diet is one of the rare times that it’s not recommended to eat most fresh fruits. Apples, blackberries, mangoes, peaches, watermelon, and more are out of the picture. It’s not even ok to eat avocados.
So you’ll need to be careful when making a low-FODMAP smoothie. Luckily this one is still refreshing and nutritious with pineapple, cucumber, and mint.
111
Calories2 g
Protein20 g
Carbs4 g
Fat1/2 cup pineapple chunks
1/2 cup diced seedless cucumber
1/4” fresh ginger, peeled
1/4 cup fresh mint
3/4 cup unsweetened coconut milk
Get the RecipeSince some of its staple components are beans, onions, and garlic, chili seems like a no-go for this special diet plan. Yet you can enjoy the spicy beef flavor you love by swapping out the beans for another starch like gluten-free spaghetti.
This low-FODMAP chili also has a lot of spices to make up for the missing onion, and you’ll want to check that the broth you use doesn’t have any off-limits ingredients either.
560
Calories46 g
Protein52 g
Carbs18 g
Fat1 lb. 90% lean ground beef
2 cups low-FODMAP beef broth
1 cup tomato puree
1 bunch scallions, green parts sliced
1 Tbsp. vinegar
1 Tbsp. unsweetened cocoa powder
1 tsp. ancho chili powder (more or less to taste)
1 tsp. Worcestershire sauce
1/2 tsp. salt (or to taste)
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
1/8 tsp. allspice
1/8 tsp. ground cloves
1 bay leaf
Pinch of cayenne pepper (optional)
8 oz. gluten-free spaghetti
1 cup (4 oz.) shredded cheddar
Get the RecipeThe idea of making a cake for any special diet is daunting, but this one is so flavorful that you can serve it at holidays and birthday parties. And it’s easy to make a low-FODMAP chocolate cake if you forget the flour from the start.
This classic flourless chocolate cake only requires six ingredients – and nothing you wouldn’t already have at home – yet none of them will interrupt your diet plan.
331
Calories5 g
Protein34 g
Carbs21 g
Fat8 oz. dark chocolate
1/2 cup + 2 Tbsp. unsalted butter
1 cup granulated sugar
1 tsp. salt
4 large eggs, room temp.
3 Tbsp. raw cacao powder
Get the RecipeHow can you follow a diet without wheat, almond meal, or most cereal grains? It’s essentially gluten-free restrictions and then some, yet with different underlying reasons for avoiding certain ingredients.
This low-FODMAP bread recipe keeps it simple by using a mix of white and brown rice flour – like a combo of all-purpose flour and whole wheat – so the result is gluten-free and easier to digest, but still holds up for sandwiches.
186
Calories3 g
Protein32 g
Carbs5 g
Fat1 1/2 cups white rice flour
1/2 cup brown rice flour
1/2 cup potato starch
3/4 cup tapioca flour
2 Tbsp. chia seeds
1 Tbsp. sesame seeds
1 tsp. salt
3 large eggs
3 Tbsp. extra-virgin olive oil
1 cup warm water
2 Tbsp. granulated sugar
1 tsp. white wine vinegar
2 tsp. fresh yeast granules
Get the RecipeSince you can’t have regular sandwiches or even some salads, it can be tough to figure out a low-FODMAP lunch to take to work.
Bring this to-go, and you can eat it by the forkful, or enjoy with rice crackers. Or upgrade this low-FODMAP salad, made with a can of tuna for a high-protein lunch, to a pasta salad by mixing in gluten-free spirals or shells.
95
Calories16 g
Protein5 g
Carbs2 g
Fat1 can (6 oz.) wild albacore tuna packed in water
2 Tbsp. finely diced carrots
1 Tbsp. finely chopped fresh cilantro
1 Tbsp. plain unsweetened coconut yogurt
1 Tbsp. low-FODMAP curry powder
2 tsp. freshly squeezed lime juice
1/8 tsp. low-FODMAP garam masala
Salt to taste
1/2 Tbsp. unsweetened flaked coconut
Get the RecipeChances are you’re used to enjoying pork chops smothered in something, whether it’s caramelized onions, baked fruit like apples and peaches, or a white gravy made with wheat flour.
Unfortunately, none of those things are going to fit into a Low-FODMAP dinner, but this flavorful pork entrée will. Serve it with quinoa or cornbread stuffing.
234
Calories27 g
Protein10 g
Carbs10 g
Fat2 cups grapes
1 Tbsp. coconut oil (or butter), melted
2 sprigs fresh rosemary
1 Tbsp. fresh sage, minced
4 bone-in pork chops (about 1 lb.), about 1/2” thick
Sea salt to taste
Get the RecipeWhenever you’re restricting foods for your health, it’s hard not to focus on what you can’t have rather than enjoy what you can. But there are lots of easy low-FODMAP recipes that are also flavorful, including this one for corn fritters.
If avocado doesn’t work in your diet, top with roasted tomatoes with freshly squeezed lime juice.
418
Calories12 g
Protein40 g
Carbs25 g
FatCorn Fritters:
1/2 cup flour (or gluten-free flour)
1/2 tsp. baking powder
Pinch of sea salt
1/4 cup milk
Juice of 1/4 lemon
1 large egg
1 large corn cob, kernels sliced off
1 small red chili, deseeded and finely chopped
1/4 cup fresh cilantro, finely chopped
Freshly ground black pepper to taste
2 slices bacon, cut into strips
2 tsp. butter
2 tsp. extra-virgin olive oil
Avocado Salsa:
1/2 small avocado, cubed
1 large tomato, finely chopped
Juice of 1/4 lemon
Pinch of sea salt
1/2 cup fresh cilantro, finely chopped
Get the RecipeFor this easy-digestion diet, you’ll need to go more than gluten-free. Any muffin recipes that use almond flour or get creative with a can of beans are probably not going to work.
Instead you can bake a low-FODMAP muffin with whole oats, a gluten-free baking blend like rice flour, and fresh produce like zucchini and banana.
200
Calories3 g
Protein22 g
Carbs12 g
Fat2 cups gluten-free baking mix (such as King Arthur’s)
1 cup old-fashioned oats
1/2 cup granulated sugar
1/2 tsp. ground cinnamon
1 medium banana
2 large eggs
2/3 cup vegetable oil
3 cups grated zucchini (about 1 1/2 medium)
2/3 cup chopped walnuts
1 Tbsp. cinnamon sugar, for dusting (optional)
Get the RecipeNo matter what diet plan you’re following, it’s going to be easier to stick to with a slow cooker. That one kitchen appliance takes the stress out of making dinner, so you can focus on starting out with the right ingredients.
There’s not much more to this low-FODMAP crock pot recipe than setting it and forgetting it. Aside from that, sauté leeks at the end to take the place of onions, and top the soup with grated Parmesan.
501
Calories46 g
Protein39 g
Carbs18 g
Fat4 carrots, peeled and chopped
1 large zucchini, chopped
1 lb. boneless skinless chicken breasts
1 Tbsp. butter
1/2 tsp. dried herbes de Provence (or thyme)
1 bay leaf
4 cups chicken broth
1 cup water
3/4 cup wild rice blend
2 egg yolks (optional)
2 tsp. extra-virgin olive oil
1 small leek, green parts sliced
3 Tbsp. lemon juice
Salt and freshly ground black pepper to taste
Get the RecipeWho knew quarantine cooking could be so tasty?
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
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