FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that the gut doesn’t absorb properly. For those with IBS or similar conditions, FODMAP foods (like dairy, wheat, beans, and certain fruits and veggies) may trigger or exacerbate symptoms. A low-FODMAP diet is designed to be a temporary solution to alleviate stomach issues or help people figure out which foods are problematic. Here is a list of recipes that avoid these triggers and are still delicious!
Instant Pot Low FODMAP Tomato-Basil Pasta With Chicken
Check out this Instant Pot tomato-basil pasta recipe from Fun Without FODMAPs.
- 2 Tbsp garlic-infused olive oil
- ⅓ cup leek leaves, finely chopped
- 1-1¼ pound boneless, skinless chicken breast or thigh, cubed
- 2½ cups water
- 1 jar Fody Tomato Basil Pasta Sauce
- 2 tsp Fody Vegetable Soup Base
- 8 oz brown rice fusilli or penne
- 1 cup shredded mozzarella (to avoid dairy, skip or use vegan cheese)
- Select the “Sauté” setting on your Instant Pot. When hot, add oil and leek leaves. Sauté for 1-2 minutes or until bright green.
- Add chicken, stirring frequently, until it is browned on all sides, 3-4 minutes. To prevent a “Burn” message, add about ¼ cup of water and scrape up any stuck-on chicken bits. Cancel the “Sauté” setting.
- Add the rest of the water, pasta sauce, vegetable soup base, and pasta and stir.
- Secure the lid and switch the vent to “Sealing,” then select “Manual.” Set the timer to 6 minutes on “High Pressure” and cook. Once the timer goes off, “Quick Release” the remaining pressure, carefully switching the vent to “Venting” and waiting until the pressure pin drops, then remove the lid and stir.
- Optional: Add cheese and stir. At first, the sauce will look liquidy, but it evaporates over time, turning into a thicker sauce by continuing to heat on the ”Keep Warm” setting for at least 10 minutes or until thickened to your liking.
Low-FODMAP Moroccan Chicken with Preserved Lemons & Olives
Easy, go-to chicken dinners are staples, and we have one for you from FODMAP Everyday.
- 1 tsp sweet paprika
- ½ tsp cumin
- ½ tsp ginger
- ½ tsp turmeric
- ¼ tsp saffron threads
- Freshly ground black pepper
- 2 Tbsp garlic-infused oil
- 3-3½ pounds chicken, skin on, bone-in
- 1 cup leeks (green parts), thinly sliced and chopped
- ½ cup scallions (green parts), thinly sliced
- 3-4-inch cinnamon stick
- ¼ cup pitted kalamata olives, halved
- ¼ cup pitted green olives, halved
- 1 preserved lemon, cut into ¼-inch strips, pulp and all
- 1 cup Fody Chicken Soup Base
- ½ lemon, juiced
- 2 Tbsp flat-leaf parsley, chopped
- Combine paprika, cumin, ginger, turmeric, and saffron in a large mixing bowl. Use fingertips to crush saffron threads and combine spices. Add several generous grinds of black pepper and garlic-infused oil, and integrate them into a paste.
- Add chicken pieces, coating them well with the paste. Let chicken marinate in refrigerator for at least 1 hour; cover it with plastic wrap.
- Once ready to cook, place a large skillet over medium-high heat and add the remaining oil when hot. Brown chicken skin-side down until skin begins to crisp. Brown the other side, then remove chicken to a platter.
- Turn heat to medium, and add leek and scallion greens, sautéing them for a few minutes until softened. Bury the cinnamon stick down in the leeks and scallions, then place chicken evenly spaced back into the pan, skin-side up. Scatter olives around chicken, then scatter sliced preserved lemon. Pour in stock and lemon juice and cover.
- Bring to a simmer and cook until the chicken is done, about 25 minutes.
Oven-Baked Egg & Chips
BBC goodfood has this easy low-FODMAP Oven-Baked Egg & Chips recipe.
- 2 medium baking potatoes, cut into chunky wedges
- 2 Tbsp olive oil
- 1 tsp smoked paprika
- 2 tomatoes, halved
- 2 eggs
- Heat oven to 375°F. Add potato wedges to roasting pan. Drizzle with oil and sprinkle with paprika. Season and mix well to coat. Roast for 25 mins, turning halfway through, until almost tender.
- Place tomatoes, cut side up, among the potatoes. Make two spaces in the pan and crack 1 egg into each. Return to oven for 6-8 minutes until the eggs are set.
Chocolate Chip Waffles
Over at Rachel Pauls Food, we found this delicious one-pot low-FODMAP Chocolate Chip Waffles recipe we can’t wait for you to try!
- 1⅓ cups gluten-free pancake or waffle mix
- 1 cup low-FODMAP milk (almond milk for dairy-free version)
- 3 Tbsp vegetable oil or melted coconut oil
- 1 large egg
- ½ cup mini semisweet chocolate chips (dairy-free if necessary)
- 1 tsp vanilla
- In a medium mixing bowl, beat egg and milk, then add waffle mix and stir to combine.
- Stir in vanilla, then gently fold in the chocolate chips.
- Per your waffle maker instructions, pour about ½ cup into each waffle area and bake to desired doneness.
Tropical Smoothie Bowl
A smoothie bowl really hits the spot as a meal or snack at any time of day. We found a great low-FODMAP recipe for a tropical smoothie bowl on Fody’s website and had to include it on our list.
For the smoothie:
- 1 cup frozen chopped pineapple
- 1 cup frozen red dragon fruit
- 1 Tbsp lime juice
- ½ cup almond milk
- 10 strawberries
- 2 cut-up kiwis
- 1 firm banana
- ¼ cup dragon fruit
- ⅔ cup coconut flakes
- 1 Fody Almond Coconut Bar
- Add smoothie ingredients to blender and blend until smooth and creamy.
- Transfer to a bowl. Add toppings