Plan every meal of the day with these low FODMAP recipe ideas to keep your diet IBS friendly.
Living with Irritable Bowel Syndrome (IBS), which is a lifelong condition that affects the digestive system causing stomach cramps, bloating, constipation and diarrhoea, can be challenging in many ways. Taking care of your lifestyle, diet and gut health is part of the solution to reduce bloating, understand what upsets your stomach and manage your symptoms well. The low FODMAP diet developed by researchers at Monash University is widely recommended by various experts and studies to ease IBS symptoms which is why we have compiled a list of low FODMAP recipe ideas that will help you plan out every meal of the day.
How does the low FODMAP diet work?
FODMAP stands for ‘fermentable oligosaccharides, disaccharides, monosaccharides, and polyols’ and this diet lays out a list of carbohydrates that are hard to digest for people with IBS. As an elimination diet that should be tailored to the needs and bodily responses of each individual, it helps to eliminate certain high FODMAP foods that can trigger the symptoms and reintroduce them into the diet later on if the body is able to handle them.
"This diet should be followed with the support of a registered dietitian or nutritionist and when done correctly, it can help around 85% of people who struggle with IBS symptoms. It is not meant to be followed long term, as doing so can lead to unnecessary exclusion of major food groups, which can increase the risk of disordered eating or nutrient deficiency," says Reema, an IBS nutritionist expert at Dietitian Fit & Co.
April is internationally recognised as the IBS Awareness Month and it highlights the importance of understanding IBS, learning more about the symptoms and healthy practices that help in managing them. Dealing with this condition on a daily basis can be frustrating by itself and having to think of suitable foods to cook and consume every day can add to the stress. This is why we have put together a list of low FODMAP recipe ideas for every meal of the day in one place to help you plan, cook and eat better.
Breakfast
Pancakes are one of the most versatile breakfast options that can be customised to suit unique tastes and preferences with toppings and batter flavours. The Gut Feeling, a website set up by Lucie Hayter, a registered nutritional therapist, features this fibre pancake recipe which can be the gut-friendly alternative to enjoy this much-loved treat for breakfast.
If you are looking for a more filling breakfast with eggs and veggies, this shakshuka recipe created by Emily, a registered dietitian who lives with IBS, bursting with flavours can leave you satisfied and ready to take on the day with no worries about your gut.
With detailed notes on low FODMAP measures of every ingredient and detailed instructions, this dish made with bacon, pepper and spinach is another nourishing and delicious recipe created by Emily who runs Fun Without FODMAPs, a curation of low FODMAP recipes.
As a rich source of fibre, which is often lacking in a low FODMAP diet, oats can serve as a healthy and tasty start to the day. This oatmeal recipe published by Monash University can be prepped overnight if you are on the lookout for a fast and easy low FODMAP breakfast recipe.
Beverages
For those who hold their coffee dear, this low FODMAP recipe idea from A Little Bit Yummy for lattes could be your saving grace.
This low FODMAP smoothie recipe by A Little Bit Yummy can serve as the blueprint if you are looking to experiment with flavours and options for a healthy and filling drink.
If you are a tea-person, then these low FODMAP recipe ideas for brews by Jenna, a registered dietitian-nutritionist are for you. Her instructions include the right measures and methods of preparation for a range of brews such as green tea, matcha, peppermint and others to ensure that your teas are low in FODMAP content.
Celebrations do not have to be compromised when you can whip up a delicious mocktail with this low FODMAP recipe idea from A Little But Yummy.
Lunch
If you are looking for a low FODMAP recipe idea that will fill your lunch box for a few days, then this spicy chicken dish, by A Little Bit Yummy that is also Monash University low FODMAP certified, is certainly one to try.
Another Monash University low FODMAP certified recipe created by A Little Bit Yummy that is also vegan is this stew that can be paired with rice, bread or tortillas.
This low FODMAP lunch recipe by The Gut Feeling could be the perfect option if you are looking for a light and healthy meal that comes with nuts, dried fruits and greens.
Seafood can also be incorporated into your low FODMAP diet with this recipe from Fun Without FODMAPs. This Pad Thai recipe, which is packed with flavours, can easily become your next favourite go-to lunch.
Snacks
Your snack breaks can be refreshing and healthy with this low FODMAP recipe idea from The Gut Feeling. These bars are filled with nutrients from fruits and nuts which will keep you recharged as the day goes by.
If you are looking for vegan snack options that are low in FODMAPs then this is another recipe by The Gut Feeling that you could try.
This low FODMAP recipe idea for an evening snack is from Rebecca Bitzner & Associates, a collective of registered dietician nutritionists and it is gluten-free, vegetarian and delicious with peanut butter, chocolate and coconut creating a unique flavour.
This low FODMAP recipe idea for hummus from A Little Bit Yummy could serve as your go-to dip or mid-day snack.
Dinner
This dinner recipe from A Little Bit Yummy can be whipped up in 30 minutes and is also gluten-free which makes it an easy low FODMAP recipe idea to try.
This low FODMAP dinner recipe from A Little Bit Yummy can be a heartwarming meal with lots of leftovers for the next few days if you want to meal prep ahead for a few dinners.
As a budget friendly and highly versatile meal option, this low FODMAP recipe idea from Fun Without FODMAPs for BBQ pork can be used in sandwiches, wraps or salads.
Tempeh is a fermented food that is very similar to tofu in taste and appearance. It is very beneficial for maintaining good gut health and this recipe idea from Fun Without FODMAPs is a great way to include tempeh in your diet.
Dessert
Rich in oats and taste, these all-time favourite treats do not have to be sacrificed as part of your low FODMAP diet with this recipe from Fun Without FODMAPs.
This low FODMAP recipe for dessert from Fun Without FODMAPs can also be carried forward as a snack or breakfast for the next day.
These dessert bars are a healthy and delicious way to end a meal and the recipe is created by Kimberly Cauti who began developing low FODMAP recipe ideas after being diagnosed with IBS.
A low FODMAP diet does not have to stop you from indulging in that occasional chocolate cake and this recipe from Monash University can help you bake a cake that makes your soul and gut happy.
Are there any disadvantages to the low FODMAP diet?
Karine Patel, a registered dietician who works with Dietician Fit & Co explains the importance of working with a professional to ensure that the diet is appropriate for you and lists out any disadvantages associated with it.
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If you are at the risk of an eating disorder or have disordered eating, following a restrictive low FODMAP diet may not be recommended.
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The low FODMAP diet is not meant to be a long term fix. If people feel better whilst following the diet, there is a temptation to continue eating this way. However, in the long term, eating restrictively can lead to nutrient deficiencies and high levels of anxiety around eating certain foods.
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The low FODMAP diet can be low in fibre content, which is another reason why it should not be followed long term as it can reduce the diversity and balance of our healthy gut bacteria. Ensuring that your fibre intake is high with low FODMAP foods is important.
Meet the experts
Reema Pillai BSc, MSc is a registered dietitian and IBS nutritionist expert at Dietitian Fit & Co. She is also a member of the British Dietetic Association (BDA). She has worked extensively with weight management, emotional eating (CBT And NLP trained) and chronic diseases like diabetes, cholesterol and high blood pressure. She aims to help people with their diets and eating behaviours by specialising in areas like plant-based diets, FODMAP and IBS diets.
Karine Patel BSc, MSc is a registered dietician and nutritionist at Dietician Fit & Co. As a member of the British Dietetic Association (BDA), she is an expert in working with diets, healthy eating, healthy weight loss and nutrition.
Akhila Thomas is a digital writer at Yours.co.uk. With a background in literature and journalism, she loves writing about art, culture, health, wellbeing, fashion and lifestyle. She is an avid reader, and a good plot can keep her up for hours. She also likes to travel and explore new cultures and cuisines.