9 Interesting Low FODMAP Recipes

Following a Low FODMAP Diet? Here's How to Make it Not Boring!

Thinking of following a Low FODMAP diet and don't know where to start? Living with irritable bowel syndrome (IBS), digestive distress, or Crohn's disease isn't fun, but a low FODMAP diet can provide great relief.

A low FODMAP meal plan typically consists of foods that are unprocessed, non-GMO, gluten-free, lactose-free and free of any additives or foods which are known to cause fermentation in the gut. 


What is the Low FODMAP Diet?

FODMAP stands for 'Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols,' which refers to the short-chain carbohydrates found in natural foods that cause fermentation in the gut. 

High FODMAP foods can cause bloating, diarrhea, cramping and constipation, which is why a low FODMAP diet works wonders for those with IBS. Although most people don't suffer from reactions to high FODMAP foods, those with digestive or gut issues notice that they find relief with this diet.  



9 Low FODMAP Recipes That Aren't Boring

The biggest problem with the Low FODMAP diet is that it can feel restrictive. For most, it's an elimination diet that's used for short periods of time until symptoms get better. If you're following a low FODMAP diet and looking for meal ideas, you've come to the right place.

Here are 9 recipes you can incorporate to make your low FODMAP journey interesting. 

1. Salmon Fillet with Crunchy Herbs

A salmon fillet is a good way to get your Omega-3s with EPA/DHA in. It's high in nutrition and doesn't cause inflammation. Additionally, if you're trying to lose weight, you'll find that this recipe is fantastic because of its low caloric content. 

2. Blueberry Protein Fluff

Some days you get cravings for desserts and then you realize that gluten is not allowed on the low FODMAP meal plan. Luckily, it doesn't have to feel limiting because you can enjoy a low FODMAP dessert without feeling guilty or compromising on your meal choices.

If you don't have frozen blueberries, you can substitute strawberries or raspberries in the recipe. It still works.


3. Classic Bacon & Eggs

A few strips of bacon and free-range eggs - and breakfast is served. There's no need for any recipes since bacon and eggs make a complete meal by themselves.

But be warned, this meal makes for a massive calorie bomb so save it for the cheat days, because it's still low FODMAP!


4. Parsnip Soup with Thyme & Pancetta

A heartwarming soup that is low FODMAP, gluten-free, and lactose-free. Could it get any better?

You can replace the pancetta with bacon if you're feeling extra hungry for dinner. 

5. Low FODMAP Energy Bars

The Casa de Sante online shopping section has a carefully selected range of low FODMAP energy bars for breakfast. If you don't have the time to cook or need a quick snack on the go, grab a bar and get moving.  

You can also enjoy a low FODMAP protein smoothie using Casa de Sante low FODMAP certified protein powders if you're not in the mood to eat but want a quick pick-me-up.

6. Low FODMAP Peanut Butter Cookies

Peanut butter cookies in the low FODMAP kitchen are made using just two ingredients - peanut butter and whole eggs.

If you find that peanuts cause gut issues due to their lectin content, you can opt for sprouted peanut butter instead. The phytic acid in the nut butter is removed through sprouting and choosing organic peanut butter is important.

7. Low FODMAP Coconut Yogurt

If you're looking for a yoghurt recipe that's vegan, lactose-free, and doesn't have allergens, this would be it.

Coconut is a great source of plant-based saturated fats and staves off hunger. And our recipe uses just two simple ingredients.

8. Beef & Cheese Macaroni

Get a Dutch oven, Worcester sauce, shredded cheddar cheese, ground beef, infused garlic oil, and gluten-free macaroni.

Cook the ingredients on a skillet using medium heat and add low FODMAP taco seasoning. Season with salt, pepper, and enjoy it sizzling hot when done, because it's simply delicious.

9. Low FODMAP Pizza

If you're thinking of skipping traditional pizza and switching over to a low FODMAP one, the good news is that it's easy. All you'll need to make one are gluten-free low FODMAP flour, Xanthum gum, organic veggies, balsamic vinegar, and lactose-free cheese.

Use organic brown sugar instead of refined white sugar for baking the dough and activating it when making this.


What Else Can I Eat?

You can enjoy a variety of organ meats, lactose-free cheeses, and low FODMAP grains on this diet. Once you are aware of the foods that do not cause any gut issues, you can work towards incorporating them into your meal plans.

You can check out other low FODMAP ingredients and products in order to plan out your meals better or come up with customized meal plans by consulting a low FODMAP nutritionist.


Pro Tip: Get Creative

Creativity in the kitchen is joyful and as long as you've got your list of low FODMAP ingredients down, you can come up with endless meal combinations. Variety is the spice of life and you may find that making that peanut butter smoothie or low FODMAP pancakes occasionally gets you out of the rut.

If you're craving mushrooms, get canned button mushrooms in brine since that leeches out the FODMAP content from the mushrooms. Most spices are low FODMAP-friendly, except for onion and garlic powders so be sure to avoid those. You can use condiments like tomato paste, apple cider vinegar with Mother enzymes, Worcester dressing,  low FODMAP certified seasonings and balsamic vinegar for an added zing to your dishes.


If you are feeling great on the diet and there's still food you'd like to try, you can experiment. Reintroduce your favorite foods gradually since you don't want to irritate your gut lining or trigger a reaction.

It's not the end of the world when you have IBS and you're prescribed a low FODMAP meal plan. You can certainly have fun with your new diet and get healthy once you get creative with your low FODMAP recipes. You can find more low FODMAP recipes here.

Back to blog

Keto Paleo Low FODMAP Cert, Gut & Ozempic Friendly

1 of 12

Keto. Paleo. No Digestive Triggers. Shop Now

No onion, no garlic – no pain. No gluten, no lactose – no bloat. Low FODMAP certified.

Stop worrying about what you can't eat and start enjoying what you can. No bloat, no pain, no problem.

Our gut friendly keto, paleo and low FODMAP certified products are gluten-free, lactose-free, soy free, no additives, preservatives or fillers and all natural for clean nutrition. Try them today and feel the difference!