33 low FODMAP dinner recipes | Karlijn's Kitchen (2024)

FAQs

Can you eat pasta on low Fodmap diet? ›

While wheat-based pasta is high in fructans, Monash University suggests that small servings are acceptable on a low FODMAP diet. The recommended serving is only ½ cup, however, so you may prefer to choose gluten-free alternatives anyway.

Eat small and often.

Keep calorie rich snacks handy for mid meal snacks. A small snack is better than nothing at all and can really add up over the day. Great options include: Low FODMAP nuts like brazils, walnuts, peanuts and macadamias.

Dinner Another light meal with a fruit, cooked vegetables or a salad with a little oil and vinegar, and lean protein such as fish or chicken. Drinks Water, tea, or coffee, which may act as a laxative.

There are some other foods like potatoes, rice, carrots, bean sprouts, blueberries, Japanese/Kabocha/Kent squash, cucumber, parsnip, lettuce, oyster mushrooms, hard cheese (like cheddar and colby), choy sum, collard greens, swiss chard and silverbeet that remain low FODMAP in large serving sizes.

If you skip these foods for too long, you may starve helpful bacteria colonies and cultivate unhealthy bacteria. Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily.

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.

But there's good news: You can eat pizza on a low FODMAP diet, you just have to choose the right ingredients and be very mindful of your portion size! Learn more about what a low FODMAP diet entails and how to make a pizza that will be easy on your gut.

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

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.

How to lose weight while eating low FODMAP? ›

Increase the size of your protein portions at every meal. Animal sources of protein contain no FODMAPs so you can freely eat eggs, meat, fish and seafood. Vegetarians can include tofu, nuts, and low lactose dairy. Try eating 4-5 smaller meals instead of 3 large meals.

Add nutritious high calorie foods to all meals and snacks such as low FODMAP nuts and seeds, peanut butter, oil (extra virgin olive oil or sesame oil are my favourite healthy oils), grated cheese, pesto, mayonnaise, satay sauce and coconut milk or cream. Choosing higher calorie choices of similar foods is also helpful.

Rice and oats are good examples of whole grains that may bring relief to those with IBS. However, avoiding flours such as bread, pasta, and cereal is best.

Some simple changes may help you gain control of your IBS-C symptoms. Eat smaller meals more often. Some people with IBS-C find it helps to eat five or six smaller meals throughout the day, rather than three large ones. Don't skip breakfast.

Aim to: eat regular meals including breakfast, lunch and an evening meal (if required, small snacks can be included) avoid missing meals or eating late at night. take time over your meals, making time to sit down and chew your food well.

If you have IBS and love peanut butter, good news! 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.