34 Low FODMAP Dinner Recipes - A Little Bit Yummy (2024)

Last updated on Aug 13th, 2018Authored by Alana ScottReviewed by Geraldine Perez (APD)

34 Low FODMAP Dinner Recipes - A Little Bit Yummy (1)

There is no need to put up with boring meals while on the low FODMAP diet! There are plenty of low FODMAP dinner recipes to keep the whole family happy. We’ve collated 34 of our favourite low FODMAP dinner recipes just for you.

Special thanks to Jessie Elvy, our intern, for helping put together this collection.

34 Low FODMAP Dinner Recipes - A Little Bit Yummy (2)

34 Low FODMAP Dinner Recipes

FODMAP Friendly Vegetarian Recipes

Low FODMAP Thai Pumpkin Noodle Soup

Nothing beats thick and creamy Thai pumpkin noodle soup! The aromaticflavours of ginger, spring onion, coconut milk and coriander/cilantro combine to create a yummy vegetarian meal.

Recipe from: A Little Bit Yummy

Low FODMAP Carrot & Corn Fritters

These low FODMAP carrot and corn fritters are packed full of veggies and make a delicious light dinner! We love eating them by themselves with a side salad or using the fritters as burger patties. These fritters can be served hot or cold and the batter will last several days in the fridge.

Recipe by: A Little Bit Yummy

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Lentil Squash Sweet Potato Stew

ThisHEARTY low FODMAP stew is seasoned with a heavenly blend of herbs and spices. It makes the perfect winter warmer for the colder months.

Recipe from: Lauren Renlund RD

This yummy low FODMAP pumpkin and carrot risotto combineszesty lemon flavours with creamy rice and sweet roast veggies. It’s the perfect comfort dish.

Recipe by: A Little Bit Yummy

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Low FODMAP Chopped Asian Salad

Nothing beats fresh veggies! Let this beautify chopped Asian salad inspire your taste buds… we love how it uses fresh ginger, lemon juice, and sesame oil to create a refreshing dressing.

Recipe from: Karlijn’sKitchen

Low FODMAP Vegan Shepherd’s Pie

This is the ULTIMATE low FODMAP vegan shepherd’s pie recipe! Smooth creamy mash topped with vegan cheese creates a hearty meal the whole family will love.

Recipe from: A Little Bit Yummy

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Low FODMAP Broccoli Fritters

Enjoy these broccoli fritters as part of a TASTY FODMAP friendly dinner! Each portion contains a low FODMAP serve of broccoli so you can enjoy these with confidence.

Recipe from: Kate Scarlata RD

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Low FODMAP Greek Inspired Rice Bowl

This QUICK and EASY low FODMAP Greek-inspired rice bowl is a must-have for your menu. You can easily adapt it to suit what your taste buds are craving on the day.

Recipe from: IBS Nutrition

Enjoy this yummy carrot and fennel soup with a side of crunchy low FODMAP bread. This recipe freezes well so make a batch and stash it in your freezer!

Recipe from: A Little Bit Yummy

Juicy Lamb Dinner Recipes

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Slow Cooked Lamb Casserole

Love tender lamb? So do we! This slow cooked lamb casserole makes the perfect family meal.

Recipe from: Monash FODMAP

Minty Noodle Salad with Lamb Chops

Pair these lovely lamb chops with our low FODMAP mint herb pesto, fresh rocket, and rice noodles.The orange and cucumber salsa balances the rich flavours of this dish. This meal is wonderful on warm summer evenings.

Recipe from: A Little Bit Yummy

These low FODMAP sweet potato fritters melt in your mouth and the combo of fresh Asian flavoursmakes them super tasty. These little beauties freeze and reheat well, so make a double batch and pop some in the freezer for later.

Recipe from: A Little Bit Yummy

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Low FODMAP Spiced Lamb Flatbreads

These spiced flatbreads are great for a crowd. They are packed full of Middle-Eastern flavours and melt-in-your-mouth lamb. They are so good your guests won’t know what’s hit ’em.

Recipe from: She Can’t Eat What

Low FODMAP Simple Lamb Stew

This SIMPLE low FODMAP lamb stewis slow cooked to perfection. Make life easy by preparing it the night before or in the morning before you head out to work. Come home to a delicious dinner.

Recipe from: A Little Bit Yummy

DeliciousBeef Dinner Recipes

Low FODMAP Spaghetti Bolognese

Spaghetti bolognese is the ideal last-minute dinner. With the right herbs, you can bring together a little bit of Italy right to your door.

Recipe from: A Little Bit Yummy

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Super Quick Korean Beef

Need a 15-minute meal? Then this Korean Beef recipe is for you! This dish is ‘Korean’ because it combines typically used flavors like salty soy, sweet brown sugar, spicy hot pepper along with the aromatic ginger and toasted sesame oil.

Recipe from: FODMAP Everyday

Slow Cooked Beef Cheeks

These tender slow-cooked beef cheeks just melt in your mouth. Enjoy with lashings of gravy and creamy mashed potato.

Recipe from: A Little Bit Yummy

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Low FODMAP Gnocchi Bolognese

Gnocchi + bolognese = low FODMAP heaven! Although it sounds fancy this recipe is surprisingly simple to throw together.

Recipe from: Everyday Nutrition

Yummy Chicken Dinner Recipes

Low FODMAP Chicken Alfredo Pasta Bake

This heavenly low FODMAP chicken alfredo pasta bake is pasta at its finest. Create your own twist to this family favourite by adding an extra handful of your favourite fresh herb.

Recipe from: A Little Bit Yummy

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Chicken and Rice Vermicelli Confetti Salad

A taste of Asia at your fingertips! Try this low FODMAP chicken and rice vermicelli confetti salad and let your taste buds be transported. This recipe should make about 4 serves.

Recipe from: Kate Scarlata RD

Rustic Chicken Saagwala

This low FODMAP rustic chicken saagwala has been specifically adapted for low FODMAP foodies to enjoy! Enjoy this dish with freshly cooked rice and a side of green beans and grilled eggplant.

Recipe from: A Little Bit Yummy

Sticky Chinese Chicken Bake

This low FODMAP sticky Chinese chicken bake is sure to be a hit with the whole family! It is the perfect blend of sweet and savoury.

Recipe from: A Little Bit Yummy

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Chicken Quinoa Salad

This low FODMAP chicken quinoa salad makes a fab recipe for a warm summer evening. It’s packed full of veggies and fruit along with good sources of protein.

Recipe from:IBS Free At Last

Fabulous Fish Dinner Recipes

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Fettuccini with Salmon & Vegetables

Your gut will love this meal! It’s full of omega 3 from the salmon, packed full of nutrition from the veggies and it’s downright delicious.

Recipe from:Everyday Nutrition

This maple-soy marinade creates beautifully sticky and sweet low FODMAP salmon skewers. Cook on the BBQ or under the grill for a tasty salmon dish.

Recipe from: A Little Bit Yummy

Chilli Coconut Crusted Fish

Simple fresh and vibrant flavours make this easy fish dish a winner. Serve it with homemade wedges and a green salad.

Recipe from: A Little Bit Yummy

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Maple Mustard Baked Salmon

Low FODMAP maple mustard baked salmon is a nutritious meal packed with OMEGA-3 fats and a fab way to enjoy fresh fish.

Recipe from: Lauren Renlund RD

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Low FODMAP Mediterranean Baked Fish

This is a really simple but very tasty low FODMAP meal. Just pre-boil the potatoes, place them in a baking tray with the other ingredients then cook in the oven for 15 minutes and it’s ready!

Recipe from: Cook Low FODMAP

Tasty Pork Dinner Recipes

Low FODMAP Sticky Pork Ribs

These low FODMAP sticky pork ribs make awesome BBQ food! They are simply delicious and well worth the effort.

Recipe from: A Little Bit Yummy

Steamed Pork & Prawn Dumplings

Did someone say dumplings?! 8 wonton wrappers is a low FODMAP serve… this means wontons can officially be back on the menu.

Recipe from: FODMAPPED

Orange Thyme Pork Skewers

These low FODMAP orange thyme pork skewers are perfect for your next gathering or for a week meal. Soak them in delicious orange thyme marinade for succulent pork skewers.

Recipe from: A Little Bit Yummy

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Pork Loin Pot Roast with Red Wine Reduction

Pot roasts are perfect for convenience meals! Theyare great when you’re in need of a quick and simple dinner that is nutritious and will also impress.

Recipe from: The Friendly Gourmand

Lemongrass and Cilantro Pork Meatballs

These lemongrass and cilantro pork meatballs make a delish meal. They combine Asian flavours your whole family will love!

Recipe from: A Little Bit Yummy

We hope this collection of yummy low FODMAP dinner recipes inspires you to have fun cooking! As always remember that the strict low FODMAP diet is only short-term, regaining your food freedom through the FODMAP reintroduction phase will make cooking easier.

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Are you ready to take control of your gut symptoms?

Yes, I want to!

No thanks, my gut is perfect.

More Tools to Help

We know that taming your gut symptoms can be challenging but we’re here to help! We can support you through your journey from starting the low FODMAP diet to reintroducing FODMAPs and finding your food freedom in ourFODMAP Made Easy programme.

Explore our 850+ delicious low FODMAP recipes, plan your meals with our weekly meal plans, track your symptoms, and get extensive help for all the stages of the low FODMAP diet through our e-courses. All our resources are dietitian reviewed. So what are you waiting for? Come and join us in the FODMAP Made Easy programme!

34 Low FODMAP Dinner Recipes - A Little Bit Yummy (2024)

FAQs

What foods are surprisingly low FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

How do I eat enough on a low FODMAP diet? ›

Instead, base your meals around low FODMAP foods such as:
  1. Eggs and meat.
  2. Certain cheeses such as brie, Camembert, cheddar and feta.
  3. Almond milk.
  4. Grains like rice, quinoa and oats.
  5. Vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini.
  6. Fruits such as grapes, oranges, strawberries, blueberries and pineapple.

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Can I eat peanut butter on a low FODMAP diet? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

How long should you stay on the low FODMAP diet? ›

Erin Dwyer - Research Dietitian, 15 January 2018
  • Low FODMAP. This is to be commenced under the supervision of a dietitian for a period of 2-6 weeks. ...
  • Reintroduction. This step involves reintroducing foods back into your diet in a methodical way to determine. ...
  • Personalization.
Jan 15, 2018

How long does it take to feel effects of low FODMAP diet? ›

After starting the FODMAP diet, some people will experience relief after 2-3 days and others may find it takes a couple of weeks before they see an improvement. The differences in these response times might depend on: How many high FODMAP foods the person was eating before starting the FODMAP diet.

How long does it take to get relief on a low FODMAP diet? ›

For people with gastrointestinal problems like bloating, gas, or irritable bowel syndrome (IBS) – a low FODMAP diet may help. Some studies have shown that 3 out of 4 people with IBS saw fewer symptoms right away with the most relief after a week of eating a low FODMAP diet.

Is Mcdonald's low FODMAP? ›

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns. Quarter pounder without cheese (no bun, no onions, no pickles)

What cheese is lowest FODMAP? ›

Aged cheeses include Cheddar, Camembert, Cheshire, Pecorino Style, Swiss, Brie, Blue Cheese, Havarti, or Parmesan. These are low FODMAP cheese options and they are normally well tolerated by people with lactose intolerance.

Is potato fries low FODMAP? ›

Yes, french fries are low FODMAP. According to the Monash app, no FODMAPs were detected in potatoes, so you can eat freely according to appetite. However, ensure the fries are not coated with high FODMAP ingredients or fried with high FODMAP additives.

What happens if you stay on the low FODMAP diet too long? ›

GUT HEALTH

This is a concern long term, as healthy bacteria that live within our large intestine actually use these prebiotic fibres as a food source to survive. The reduction in prebiotic intake on a low FODMAP diet may negatively alter the gut microbiota in as little as 3-4 weeks.

Will you lose weight on low FODMAP? ›

Well, yes, some people find they do lose weight when on the low FODMAP diet. This could be down to factors such as: As part of controlling the portions of high FODMAP foods many of my clients find they reduce their overall portions of carbohydrates (e.g. pasta and bread) and eat more protein.

What are the disadvantages of Fodmap diet? ›

FODMAP Disadvantages

Low-FODMAP diets have some drawbacks, such as being unable to eat readymade or processed foods which do not list the ingredients in detail, or may contain FODMAPs but in too low quantities to be of clinical significance. The problem is that this critical threshold is not yet defined.

What is the most common FODMAP intolerance? ›

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

Why is low FODMAP not good long term? ›

Reason 1: It changes your gut microbiome

So when you cut back or eliminate FODMAP foods, you're actually in turn creating a change in your gut microbiome. In particular, you're affecting the amount of two specific types of bacteria that are beneficial to your health.

What are easy FODMAP friendly snacks? ›

Snacks with minimal preparation:

Fruit: kiwi fruit, pineapple, mandarin, orange, firm banana, rockmelon/cantaloupe. Dairy & alternatives: yoghurt (lactose-free), hot chocolate made with drinking chocolate or latte made with lactose-free if required or soy milk (made from soy protein), cheese & crackers.

Is Peanut Butter high FODMAP? ›

Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet. However, some brands add refined sugar and flavourings to enhance the peanut butter's taste.

References

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