Low FODMAP Family Meals: Recipes Everyone Will Eat Not Just the IBS Person

Low FODMAP Family Meals: Recipes Everyone Will Eat (Not Just the IBS Person)

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

The Weeknight Lineup

Monday: One-Pan Lemon Herb Chicken

• 4 bone-in, skin-on chicken thighs
• 1.5 lbs baby potatoes, halved
• 2 cups green beans
• 3 tbsp garlic-infused olive oil
• Juice and zest of 2 lemons
• 1 tbsp each: fresh rosemary and thyme (or 1 tsp dried each)
• Salt and pepper

Method: Toss potatoes in 1 tbsp oil, salt, pepper. Spread on a sheet pan. Roast at 425°F for 15 min. Meanwhile, rub chicken with remaining oil, lemon zest, herbs, salt, pepper. Add chicken and green beans to the pan. Roast 25-30 more minutes until chicken reaches 165°F. Squeeze lemon juice over everything. Serve on the pan — one dish to wash.

Tuesday: Beef Stir-Fry

• 1 lb flank steak, sliced thin against the grain
• 2 cups broccoli florets (limit to 3/4 cup per IBS serving)
• 1 red bell pepper, sliced
• 2 carrots, julienned
• 3 tbsp soy sauce (GF tamari if needed)
• 1 tbsp garlic-infused oil
• 1 tbsp fresh ginger, minced
• 1 tbsp cornstarch + 2 tbsp water
• 1 tbsp sesame oil
• Rice for serving

Method: Cook rice. Heat a wok or large skillet screaming hot. Sear beef 2 min (don't crowd — work in batches). Remove. Add veggies + ginger + garlic oil. Stir-fry 3-4 min until crisp-tender. Return beef. Add soy sauce + cornstarch slurry. Toss until sauce thickens and glazes everything. Finish with sesame oil. Total cook time: 12 minutes. Faster than delivery.

Wednesday: Pasta Bolognese

• 1 lb ground beef (or beef/pork blend)
• 1 can (28 oz) crushed tomatoes
• 2 carrots, finely diced
• 2 stalks celery, finely diced
• 3 tbsp garlic-infused olive oil
• 1/4 cup green onion tops, sliced (replaces onion)
• 1 tsp dried oregano, 1 tsp dried basil
• 1/2 cup red wine (optional — alcohol cooks off)
• 1 lb GF spaghetti (or regular for non-IBS family members)
• Salt, pepper, Parmesan for serving

Method: Heat oil. Sauté carrots and celery 5 min. Add ground beef, break apart, cook until browned. Add wine, cook 2 min. Add crushed tomatoes, herbs, salt, pepper. Simmer 20 min (longer is better if time allows). Cook pasta. Serve with Parmesan and green onion tops. This sauce freezes beautifully — make a double batch.

Thursday: Fish Tacos

• 1 lb white fish (cod, mahi-mahi, or tilapia)
• GF corn tortillas (or flour for non-IBS family)
• 1 cup shredded red cabbage
• 1 cup diced tomato
• 1/2 avocado, sliced (limit for FODMAP)
• Lime wedges
• Seasoning: 1 tsp cumin, 1 tsp smoked paprika, 1/2 tsp chili powder, salt
• Lime crema: 1/2 cup lactose-free sour cream + juice of 1 lime + pinch of salt

Method: Season fish. Sear in a hot pan with oil, 3-4 min per side (or broil). Break into chunks. Warm tortillas. Let everyone build their own tacos — taco bar style. 15 minutes total. Kids love building their own.

Friday: Pizza Night

• GF pizza crust (store-bought or homemade)
• Sauce: 1 can (15 oz) tomato sauce + 1 tbsp garlic-infused oil + 1 tsp dried oregano + 1/2 tsp dried basil + salt
• 2 cups shredded mozzarella
• Toppings: pepperoni (check ingredients), bell peppers, olives, chicken, fresh basil

Method: Preheat oven to 475°F with a baking sheet or pizza stone inside. Spread sauce, add cheese and toppings. Bake 12-15 min until crust is golden and cheese is bubbly. Make it a family activity — everyone adds their own toppings.

Saturday: Slow Cooker Pulled Pork

• 3-4 lb pork shoulder/butt
• 1 cup chicken broth (onion/garlic-free)
• 2 tbsp garlic-infused oil
• 2 tbsp smoked paprika, 1 tbsp cumin, 1 tbsp brown sugar, salt, pepper
• Your favorite BBQ sauce (check for HFCS and garlic — many are safe)
• GF buns, coleslaw (shredded cabbage + carrots + mayo + vinegar)

Method: Rub pork with spice mix. Place in slow cooker with broth and oil. Cook low 8 hours (or high 4-5 hours). Shred with forks. Toss with BBQ sauce. Serve on buns with slaw. Feeds a crowd. Leftovers are even better.

Sunday: Roast Chicken Dinner

• 1 whole chicken (4-5 lbs)
• Lemon halves + fresh herbs inside the cavity
• 3 tbsp garlic-infused olive oil + 1 tbsp butter, softened
• Assorted root vegetables: potatoes, carrots, parsnips
• Salt, pepper, thyme, rosemary

Method: Pat chicken dry. Rub with oil-butter mixture, season generously. Place on a bed of chopped root vegetables in a roasting pan. Roast at 425°F for 60-75 minutes until thigh reaches 165°F. Rest 15 min. Carve and serve with the roasted vegetables. Classic Sunday dinner. Make stock from the bones Monday morning.