Low-FODMAP recipes for managing digestive issues

Digestive issues, such as irritable bowel syndrome (IBS) and other gastrointestinal disorders, can significantly impact one’s quality of life. Fortunately, adopting a low-FODMAP diet has shown promising results in alleviating symptoms and improving gut health for many individuals. In this guide, we’ll delve into the world of low-FODMAP recipes, exploring delicious dishes that prioritize ingredients low in fermentable carbohydrates known to trigger digestive discomfort. Whether you’re navigating dietary restrictions or seeking relief from digestive issues, these recipes offer flavorful solutions to support your overall well-being.

Region and History

The low-FODMAP diet originated from research conducted by Monash University in Australia, aimed at identifying dietary triggers for individuals with IBS and other gastrointestinal disorders. FODMAPs, which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are short-chain carbohydrates that can ferment in the gut, leading to symptoms like bloating, gas, and abdominal pain. By eliminating or reducing high-FODMAP foods from the diet, many people experience relief from digestive discomfort. Today, the low-FODMAP diet has gained recognition worldwide as a valuable tool for managing digestive issues and improving overall gut health.


To create low-FODMAP recipes, gather the following ingredients:

  • Protein sources: Such as chicken, turkey, fish, tofu, tempeh, eggs, and firm tofu.
  • Low-FODMAP vegetables: Such as spinach, carrots, zucchini, bell peppers, tomatoes, cucumber, and lettuce.
  • Low-FODMAP fruits: Such as berries, grapes, oranges, kiwi, pineapple, and bananas (ripe).
  • Gluten-free grains: Such as rice (white, brown, or jasmine), quinoa, oats (certified gluten-free), and corn.
  • Nuts and seeds: Such as almonds, walnuts, sunflower seeds, pumpkin seeds, and chia seeds.
  • Flavor enhancers: Such as herbs (basil, cilantro, parsley), spices (ginger, turmeric, cumin), and low-FODMAP condiments (mustard, vinegar, olive oil).

Cooking Instructions

Low-FODMAP Chicken Stir-Fry


  • 1 pound boneless, skinless chicken breast, thinly sliced
  • 2 cups low-FODMAP vegetables (e.g., bell peppers, zucchini, carrots)
  • 1 tablespoon garlic-infused olive oil
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon grated ginger
  • Cooked rice (white or brown), for serving


  1. Heat garlic-infused olive oil in a large skillet or wok over medium-high heat.
  2. Add thinly sliced chicken breast to the skillet and cook until browned and cooked through, about 5-6 minutes.
  3. Add chopped vegetables to the skillet and stir-fry until tender-crisp, about 3-4 minutes.
  4. In a small bowl, whisk together low-sodium soy sauce, rice vinegar, and grated ginger.
  5. Pour the sauce over the chicken and vegetables in the skillet, stirring to coat evenly.
  6. Continue to cook for another 1-2 minutes, until the sauce thickens slightly.
  7. Serve the low-FODMAP chicken stir-fry over cooked rice and enjoy!


What are FODMAPs, and why are they restricted in a low-FODMAP diet?

FODMAPs are fermentable carbohydrates found in certain foods that can trigger digestive symptoms in sensitive individuals. These carbohydrates can ferment in the gut, leading to gas, bloating, and abdominal pain. In a low-FODMAP diet, high-FODMAP foods are restricted or limited to reduce these symptoms and improve digestive health.

What are some common high-FODMAP foods to avoid?

High-FODMAP foods include certain fruits (e.g., apples, cherries, mangoes), vegetables (e.g., onions, garlic, cauliflower), legumes (e.g., beans, lentils, chickpeas), dairy products (e.g., milk, yogurt, soft cheeses), and grains (e.g., wheat, barley, rye).

How long should I follow a low-FODMAP diet?

The low-FODMAP diet is typically followed in two phases: the elimination phase and the reintroduction phase. The elimination phase involves avoiding high-FODMAP foods for 2-6 weeks to alleviate symptoms. Once symptoms improve, the reintroduction phase begins, where individual FODMAP groups are gradually reintroduced to identify specific triggers.

Are there any potential drawbacks to following a low-FODMAP diet long-term?

While the low-FODMAP diet can provide relief from digestive symptoms, it’s essential to ensure adequate nutrient intake and variety in the diet. Long-term restriction of certain foods may lead to nutritional deficiencies or imbalances. Working with a registered dietitian experienced in the low-FODMAP diet can help ensure a balanced approach to managing digestive issues.


Low-FODMAP recipes offer a practical and delicious approach to managing digestive issues and promoting gut health. By prioritizing ingredients low in fermentable carbohydrates, these recipes provide flavorful alternatives that are gentle on the digestive system. Whether you’re following a low-FODMAP diet for medical reasons or seeking relief from occasional digestive discomfort, incorporating these recipes into your meal plan can help support your overall well-being. With a focus on nutritious and satisfying ingredients, you can enjoy delicious meals without compromising on taste or digestive comfort.

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