Low FODMAP Diet Dinner Recipes (2024)

By: Sarah NevinsPosted: 4/6/16Updated: 9/27/23

Over a month’s worth of low FODMAP diet dinner ideas that you actually want to try!

Low FODMAP Diet Dinner Recipes (1)


What Is The Low FODMAP Diet?

Thelow-fodmap dietis akind of special diet created by a team of researchers atMonash Universityin Melbourne Australia. It’s since become a popular go-to for people hoping to improve their overall digestive health and find relief for their IBS.

The overall goal of the diet is to help treat, manage and understand the symptoms of irritable bowel syndrome (IBS) through a temporary elimination phase followed by gradual reintroduction of high FODMAP foods.

What Does FODMAP Stand For?

  • (F) Fermentable
  • (O) Oligosaccharides
  • (D)Disaccharides
  • (M) Monosaccharides
  • (P) Polyols

FODMAP’s are short-chain carbohydrates (aka sugars) found in food that are not easily broken down and poorly absorbed by the digestive tract leading to discomfort like bloating, pain, etc.

Unfortunately, many high fodmap foods are likely ones commonly found in many of your favorite recipes (garlic, onion, honey, soft cheeses, etc).

FODMAP Friendly Sauces & Seasonings

Low FODMAP PestoLow Fodmap Ketchup RecipeLow Fodmap Ranch DressingHomemade Za’atar Spice

Goal of the Low FODMAP Diet

  1. Eliminate high FODMAP diets from the diet.
  2. Reintroduce high FODMAP foods gradually over time.
  3. Personalise the diet to each person based on what is best for them.

Ideally this is something you do with the help of a doctor, dietician or nutritionist to ensure you get all the nutrients you need from your food.

Low FODMAP Diet Dinner Ideas

Fortunately there are SO many amazing low FODMAP websites and recipe out there these days.

Here’s a list of some of my favorite FODMAP friendly recipes and a few I’d like to try!

1

Low FODMAP Diet Dinner Recipes (6)

Delicious, comforting and gentle on the digestive system - this low FODMAP chili is so good even FODMAP eaters will want to go back for seconds! Made in one pot, cooked in about 30 minutes and packed full of protein and fibre to keep your satisfied.

2

Low FODMAP Diet Dinner Recipes (7)

Rosemary and balsamic marinated chicken thighs, seared then baked with glazed carrots.

3

Low FODMAP Diet Dinner Recipes (8)

Cilantro Lime Marinated Chicken

Juicy chicken thighs marinated in a bright and zesty cilantro lime marinade.

4

Low FODMAP Diet Dinner Recipes (9)

One Pot Low FODMAP Chicken and Rice

Khichi Inspired One Pot Low FODMAP Chicken and Rice packed with bell peppers, tomato, ginger & spices | Low FODMAP + Dairy Free

5

Low FODMAP Diet Dinner Recipes (10)

Gluten Free Toad in the Hole

No need to miss out on tradition with this gluten free toad in the hole

6

Low FODMAP Diet Dinner Recipes (11)

Spanakorizo (Greek Spinach and Rice)

Spanakorizo is a traditional, plant based Greek dish packed full of spinach, rice, herbs and lemon. It can be served as simple, hearty main dish or enjoyed as healthy side.

7

Low FODMAP Diet Dinner Recipes (12)

One Pot Chicken and Rice

A simple and delicious One Pot Chicken and Rice made with a few herbs and spices and a pop of lemon! This dish is prepped and cooked all in one pan in about 30 minutes making it a great midweek, last minute dinner. | Gluten Free + Dairy Free + Low FODMAP option

8

Low FODMAP Diet Dinner Recipes (13)

Ping Gai Chicken

Crispy, boneless skin on Ping Gai Chicken - a Laotian inspired recipe made with savoury and umami packed ingredients including soy, fish and oyster sauce mixed together with freshly ground black pepper, sesame oil and a pinch of cayenne. Mix, marinate and cook your chicken with little time and effort needed! | Gluten Free + Low Carb

Low FODMAP Diet Dinner Recipes (14)

Broccoli Cheddar Chicken Burgers

Easy to make Broccoli Cheddar Chicken Burgers - made with only six ingredients and mixed together all in one bowl! If you own a food process - make the most out of it by grinding up your own chicken thighs for an even juicier burger! | Gluten Free + Low Carb + Low FODMAP option

10

Low FODMAP Diet Dinner Recipes (15)

Low FODMAP Carrot Tomato Soup

One pot + eight ingredientCarrot Tomato Soup ready in under 30 minutes! Gluten Free + Low FODMAP + Vegan

11

Low FODMAP Diet Dinner Recipes (16)

Lemon Caper Chicken

One Pan Lemon Caper Chicken Breasts - a healthy + easy skillet chicken dinner that's made with less than 10 ingredients in about 20 minutes! Serve this dish with a side a mashed cauliflower to keep it low carb/keto friendly or topped on a plate of rice to soak up all the juices! Gluten Free + Low Carb + Paleo/Whole30 Option

12

Low FODMAP Diet Dinner Recipes (17)

Low FODMAP Quiche Lorraine (Dairy Free)

A dairy free twist on the French classic, Quiche Lorraine, made with bits of bacon, chopped chives and a blend of herbs. Low Fodmap & Gluten Free

13

Low FODMAP Diet Dinner Recipes (18)

Ricotta Zucchini Fritters with a Caper Salsa

Pan fried, crispy-crunchy zucchini fritters with a soft and creamy ricotta-filled middle and a simple tomato caper salsa on the side.

14

Low FODMAP Diet Dinner Recipes (19)

Zucchini Crust Tomato Spinach Feta Pie

Seven ingredient + low carbTomato Spinach Feta Pie with an easy zucchini crust - delicious as a simple weeknight dinner or weekend brunch! | Gluten Free + Grain Free + Low Carb

15

Low FODMAP Diet Dinner Recipes (20)

Balsamic Strawberry Pasta Salad

Balsamic Strawberry Pasta Salad with chopped walnuts, crumbled feta and salad greens - made in 20 minutes or less with 10 ingredients! Gluten Free + Vegetarian + Low FODMAP

16

Low FODMAP Diet Dinner Recipes (21)

Mini Paleo Salmon Cakes & a Lemony Herb Aioli and notes on how to make this FODMAP friendly

17

Low FODMAP Diet Dinner Recipes (22)

Low FODMAP Quinoa Chicken Ranch Wraps

Grilled chicken ranch wraps filled with quinoa, cheese, lettuce and homemade ranch dressing - easy & filling in under 20 minutes! | Gluten free + Low FODMAP

18

Low FODMAP Diet Dinner Recipes (23)

Sweet and Sour Chicken made healthy with low fodmap, paleo ingredients free of additives and full of flavor.

19

Low FODMAP Diet Dinner Recipes (24)

Baked Chicken Breast

Juicy, oven baked chicken breast simply seasoned with a basic spice blend. Prepped and baked in no time at all! Gluten Free + Paleo + Low Carb + Low FODMAP friendly

Low FODMAP Diet Dinner Recipes (25)

Ginger and Spring Onion Egg Drop Soup

Quick and comforting Ginger and Spring Onion Egg Drop Soup - silky broth with a fiery ginger kick full of fresh spring onions, mushrooms and ribboned eggs. Made with minimal ingredients in under 20 minutes! Gluten Free + Paleo + Low Carb

21

Low FODMAP Diet Dinner Recipes (26)

Chicken Bacon Spinach & Asparagus Salad - loaded with sliced chicken, crispy bacon pieces, slivered almonds, and tender stalks of asparagus lightly dressed in a simple mustard vinaigrette | Gluten Free + Paleo + Whole30

22

Low FODMAP Diet Dinner Recipes (27)

Paleo Turkey Burgers with Spinach

Simple, juicy Paleo Turkey Burgers made with ground turkey, spinach, spring onions and a few seasonings!

23

Low FODMAP Diet Dinner Recipes (28)

Low FODMAP Thai green curry

Low FODMAP Thai green curry - fresh, flavorful, and IBS friendly

24

Low FODMAP Diet Dinner Recipes (29)

Low FODMAP Margherita Pizza

Photo Credit:www.fodmapformula.com

25

Low FODMAP Diet Dinner Recipes (30)

26

Low FODMAP Diet Dinner Recipes (31)

Low FODMAP Chicken Pesto Pizza

Low FODMAP Chicken Pesto Pizza - topped with a simple chive pesto, shredded chicken breasts and mozzarella. | Gluten Free + FODMAP Friendly

27

Low FODMAP Diet Dinner Recipes (32)

Low-FODMAP Taco Seasoning & Crock Pot Chicken Tacos

Photo Credit:deliciousasitlooks.com

28

Low FODMAP Diet Dinner Recipes (33)

Spicy Potato Pie - Low Fodmap and Gluten-free

Photo Credit:www.strandsofmylife.com

29

Low FODMAP Diet Dinner Recipes (34)

Low FODMAP Carrot & Fennel Soup

Photo Credit:alittlebityummy.com

32

Low FODMAP Diet Dinner Recipes (37)

Baked Lemon Pepper Chicken & Rice

Photo Credit:deliciousasitlooks.com

33

Low FODMAP Diet Dinner Recipes (38)

Beef Skillet Supper (Low FODMAP, AIP, Paleo, Whole 30)

Photo Credit:sweet-treats-baking.blogspot.com

34

Low FODMAP Diet Dinner Recipes (39)

Low FODMAP Pork Loin Roast with Herb Stuffing

Photo Credit:alittlebityummy.com

35

Low FODMAP Diet Dinner Recipes (40)

Paleo Thai Meatballs

Baked Thai meatballs packed with fresh flavors and paired with a simple chili sauce. Low FODMAP & Paleo approved.

36

Low FODMAP Diet Dinner Recipes (41)

Low FODMAP Maple Mustard Chicken with Rosemary

Low FODMAP Maple Mustard Chicken with earthy rosemary, potatoes, carrots and crispy chicken skin - a full dinner with only 10 ingredients made in under an hour! | Paleo + Gluten Free

You May Also Like...

  • Low Fodmap Ketchup Recipe

  • Low FODMAP Maple Mustard Chicken with Rosemary

  • Low FODMAP Chicken Pesto Pizza

  • Low FODMAP Pesto

About Sarah Nevins

Hi, I'm Sarah! Welcome to my little gluten free corner of the internet. I like eating vegetables, but sometimes I get distracted by cookies...

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  1. Casey Goodwin says

    Thanks a lot for those recipes 🙂 Fantastic Blog!
    As I see from the veggies in the list, you can eat most of them but size matters: https://fodmapdiets.com/foods/vegetables/

    Reply

    • Sarah Nevins says

      Thanks for linking that list, Casey! I usually make note in my recipes about portion size and amounts, but I’m not sure if other low FODMAP blogs do the same. I’m sure that link will be really useful to those not as familiar with a low FODMAP diet.

      Reply

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Low FODMAP Diet Dinner Recipes (2024)

FAQs

How do I eat enough on a low FODMAP diet? ›

Instead, base your meals around low FODMAP foods such as:
  1. Eggs and meat.
  2. Certain cheeses such as brie, Camembert, cheddar and feta.
  3. Almond milk.
  4. Grains like rice, quinoa and oats.
  5. Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
  6. Fruits such as grapes, oranges, strawberries, blueberries and pineapple.

What foods are surprisingly low FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

Can I eat as much low Fodmap food as I want? ›

If you want to eat more than the recommended serving size for a low-FODMAP food then you need to check the additional information provided with each food listing. Some low-FODMAP foods will become high FODMAP at larger serving sizes, while others will remain safe to eat in bigger serves.

How do you stay full on a low FODMAP diet? ›

Try to include a source of these low FODMAP proteins at meal times:
  1. Animal sources: Eggs, chicken, lamb, beef, fish, pork, turkey. ...
  2. Vegetarian sources: Firm tofu, tempeh, peanut butter, dairy products (low lactose if required), soy milk (made from soy protein), nuts (walnuts, peanuts, macadamia, brazil nuts, pine nuts)
Mar 29, 2021

Why am I gaining weight on low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

How do I get enough fiber on low FODMAP diet? ›

Fibre and FODMAPs

In IBS we often recommend focusing on those foods which are high in soluble fibre over, rather than over doing the insoluble fibre to reduce wind and gas. Foods like oat bran, flax meal, chia seeds and psylium husk are all fantastic Low FODMAP sources of soluble fibre.

What is the most common FODMAP intolerance? ›

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

Can I eat peanut butter on a low FODMAP diet? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

What happens if you stay on the low FODMAP diet too long? ›

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

Is Sweet Potato OK on FODMAP? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

How long does it take to feel better on a low FODMAP diet? ›

The amount of time it takes for someone to see results from a low FODMAP diet depends on many factors, including how strictly they follow the diet and their individual body composition and metabolism. Most people will start to feel better after about two weeks of following a low FODMAP diet.

Why am I so tired on low FODMAP diet? ›

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

Is coffee a low Fodmap food? ›

Yes, instant coffee (both regular and decaf) is considered low FODMAP. Monash lists a low FODMAP serving as 4g or 1 heaped teaspoon mixed with 230ml water. Keep in mind that coffee can irritate the gut and stimulate gut motility, separate to the issue of FODMAPs.

How do I get enough calories on a FODMAP diet? ›

Eat small and often.

Great options include: Low FODMAP nuts like brazils, walnuts, peanuts and macadamias. Peanut butter and banana on rice crackers. Smoothies made with suitable milk (full cream lactose free milk or soy protein milk contain are richer in calories, protein and calcium than other milk alternatives)

Why is the low FODMAP diet not working? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

How long does it take to adjust to low FODMAP diet? ›

It is important to keep in mind that a low FODMAP diet is not a quick fix. It can take time for the body to adjust and for symptoms to improve. Some people may see results within 2-3 weeks, while others may need to stick with it for several months before feeling better.

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