5 Easy Low Fodmap Recipes

Are you suffering from Irritable bowel syndrome? Haven’t tried the Fodmap diet? Then you must learn a few of these low fodmap recipes and follow the fodmap diet.

According to a few reports, the following food increases IBS issues (Irritable Bowel Syndrome) due to their high sugar content. Hence, the Fodmap diet focuses on removing the following from your food:

  • Fermentable Oligosaccharides
  • Disaccharides
  • Monosaccharides
  • Polyols

Ergo, low-fodmap recipes can be the solution to your Irritable Bowel Syndrome or any gastrointestinal issues. Below we have a list of recipes to add to your low fodmap diet plan.

Top 5 Low Fodmap Recipes:

1. Chicken Roast

Ingredients Required:

Carrots, parsnips, chicken breast, and potatoes

Steps to Follow:

  1. Take a tray to prepare your chicken roast fodmap recipe.
  2. Then start cutting your vegetables uniformly.  Take 3 carrots and cut them into pieces.
  3. After cutting your carrots, do the same with Parsnip; make sure you take 3 parsnips.
  4. Once you are done with cutting both these, move ahead with cutting potatoes into pieces.
  5. Now, arrange all of these cut vegetables into a Microwave friendly tray.
  6. Then add chicken breast in between these vegetables.
  7. End with a little bit of seasoning.
  8. Sprinkle the required amount of salt and mixed herbs. You can also add black pepper or any other herb as a part of your seasoning.
  9. Now Microwave the tray and enjoy your good-to-go fodmap meal.

Note: Try not to use any extra ingredients that may disturb your meal.

Healthy chicken recipes
Photo by Calvin lee from Pexels

You can read more about low-fodmap recipes here.

2. Campfire Stew

Ingredients Required:

Sausages, oil, bell pepper, spices, flour, chopped tomatoes (tomatoes puree), fodmap cubes (or stock), and carrots.

Steps to Follow:

  1. Start by heating a pan on medium flame. Then add garlic-infused oil to your pan.
  2. Once the oil gets heated, add 4-5 sausages to it.
  3. Saute the sausages for 2-3 minutes till they turn a little brown.
  4. Add carrots and bell pepper to the pan. Make sure you cut both vegetables before adding them to your pan.
  5. After this, you must add a spice blend or any spice that you want to add.
  6. Stir for 4-7 minutes till the vegetables soften. You can also add flour for thickening your gravy (optional).
  7. Add water (as per requirement) and give the water 1-2 boils.
  8. Now add tomato puree or chopped tomatoes.
  9. Then, you could also add a low fodmap cube or stock cubes to add astounding flavours to your food.
  10. Let it cook for 8-12 minutes till the boil comes over.
  11. Then you can add butter beans at last, but it is optional.
  12. Lastly, give your dish an engrossing look by sprinkling spring onions.

Serve on a plate and enjoy one of the most delicious low-fodmap recipes.

Photo by Nathan Dumlao on Unsplash

Read about the 8 ultimate benefits of English breakfast tea here.

3. Chicken Alfredo

Ingredients Required:

Butter, chicken breast, cream (lactose-free), pasta, oil, oregano, black pepper, cheese cube, and spinach.

Steps to Follow:

  1. Heat a pan and add one and a half tablespoons of butter to it. Simultaneously, you can boil your pasta in another container.
  2. In your heated pan, add chicken breast and stir fry them till they get cooked properly.
  3. Then once the chicken is cooked, start shredding the chicken breast.
  4. Also, check in if your pasta is boiled properly or not.
  5. Then in that same pan, add a good amount of lactose-free thick cream.
  6. You can take 150-200 ml for 1 bowl of pasta.
  7. Then give that cream 3-4 boils and add oregano to it.
  8. Add black pepper and salt, as per your requirement.
  9. Add the shredded chicken to the cooked cream.
  10. You can also add spinach to your pan after the cream is cooked. Also, add a cheese cube to make it more delicious.
  11. Lastly, add boiled pasta and stir it for 5-7 minutes.
  12. Serve in a bowl and enjoy one of the best low-fodmap recipes.
chicken alfredo
Photo by engin akyurt on Unsplash

Read about the juice cleanses benefits here.

4. Halloumi And Veggies Chilli

Ingredients Required:

Mashed potatoes, tomatoes, brinjals, chilli flakes, oregano, salt, cumin powder, asafoetida, and hot water.

Steps to Follow:

  1. Take a pan and add 1 tablespoon of oil to it and turn the flame to medium heat.
  2. Take 2 brinjals and cut them into small pieces.
  3. Add the brinjals to the pan and stir till it gets soft and tender.
  4. Take a small bowl and make a paste in it. In that bowl, add oregano and chilli flakes. Also, mix cumin powder and asafoetida. Make a paste using all these ingredients.
  5. You can also use garlic and onion (optional).
  6. You can then add tomato puree to your paste by mixing it with hot water.
  7. Stir properly till the boil comes.
  8. Cook it for 15-20 minutes, then enjoy it with some mashed potatoes or potato chips

Note: The whole recipe takes up to 30 minutes to prepare. You can also prepare these gravy dinner recipes using a slow cooker.

Photo by Monika Grabkowska on Unsplash

5. Veggies Paella

Ingredients Required:

Rice and vegetables

Steps to Follow:

  1. Take around 200 grams of rice.
  2.  You can take your own choice of rice, but pyla rice is preferable. You can also use risotto rice and mix both of them.
  3.  Try to use a measuring cup for the appropriate amount of rice.
  4. Then start chopping your vegetables. Start from 1 whole carrot to cut into slices.
  5. On a plate, take saffron and pepper.
  6. Heat a pan and add the chopped vegetables to it.
  7. Stir those vegetables till they get soft and tender.
  8. It will take around 4-7 minutes to half-cook your vegetables.
  9.  Then add half a bowl of tomato puree to the pan and mix it properly.
  10. Now add your rice to the pan and let it cook for 4-6 minutes.
  11. Put everything else in the pan and let it cook for 10-15 minutes.
    veg pelao
    Photo by Usman Yousaf on Unsplash


Try out these great low fodmap recipes for health benefits. Always make sure your serving size is sufficient for your body size, age, and requirements. Don’t exceed the amount, but that doesn’t mean you starve yourself.

Eating high fodmap food will eventually harm your body. So, it is high time you go ahead and try these delicious low-fodmap recipes.

You can also try many gluten-free, low fodmap recipes for your Irritable Bowel Syndrome.


Q. Are potatoes OK on the Fodmap diet?
  • Yes! Potatoes are low FODMAP. Monash has listed white and purple unpeeled potatoes as being low FODMAP in serves of up to 500g per person.
Q. Is rice low on FODMAP?
  • Rice, however, is considered a low-FODMAP food. Both white and brown rice are low in FODMAPs, though you may want to limit your intake of red rice to 1 cup at a time. When including rice in a low FODMAP diet, remember that some varieties are more nutritious than others.
Q. What fruit is low FODMAP?
  • Fruit: Bananas, blueberries, cantaloupe, grapefruit, honeydew, kiwi, lemon, lime, oranges, and strawberries.
  • Vegetables: Bamboo shoots, bean sprouts, bok choy, carrots, chives, cucumbers, eggplant, ginger, lettuce, olives, parsnips, potatoes, spring onions, and turnips.

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