150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (2024)

Welcome to our yummy collection of 150+ Low FODMAP recipes! These Low FODMAP recipes have been dietitian reviewed and specifically designed to be safe for the first phase of the diet. We also have gluten free, dairy free and allergy friendly options available. If you need more support make sure you check out our Low FODMAP meal plans.

150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (1)

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  1. Low FODMAP Crispy Pork Belly with Peanut Soy Sauce

    Prepare in 15 MIN
    Cook in 120 MIN

    Low Fodmap crispy pork belly with tangy peanut soy sauceand sweet coconut rice is my idea of the perfect meal!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (4)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (5)

    Gluten Free Option

    By Alana ScootReviewed By Joanna Baker (APD)

  2. Low FODMAP Pikelets

    Prepare in 10 MIN
    Cook in15 MIN

    It doesn’t get better than soft and fluffy, melt-in-yourmouth low FODMAP pikelets smothered in strawberry jam and cream!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (6)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (7)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  3. Crunchy Low FODMAP Garlic Bread

    Prepare in 5 MIN
    Cook in 10 MIN

    Say hello to your new have with EVERYTHING side dish! MyCrunchy Low FODMAP Garlic Bread.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (8)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (9)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  4. Low FODMAP Cheesy Broccoli & Zucchini Fritters

    Prepare in 10 MIN
    Cook in15 MIN

    Cheesy gooey goodness combined with a side of feel-goodveggies. I’m in! These Low FODMAP Cheesy Broccoli & Zucchini Fritters had usdrooling.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (10)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (11)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  5. Low FODMAP Roast Veggie & Green Bean Frittata

    See Also
    Healthy Pumpkin Recipes For Every Meal of the Day | Well+Good

    Prepare in 30 MIN
    Cook in25 MIN

    Sweet roast veggies, fluffy eggs, and chunky homemaderelish. This Low FODMAP roast veggie & green bean frittata was the BEST wayto clean out my fridge.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (12)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (13)

    Gluten Free Option

    By Alana ScootReviewed By VANESSA COBARRUBIA (RD)

  6. Low FODMAP Lemony Poppyseed & Zucchini Muffins

    Prepare in 10 MIN
    Cook in15 MIN

    These low FODMAP moist lemony poppyseed & zucchinimuffins make yummy snacks or delicious grab and go breakfasts.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (14)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (15)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  7. Low FODMAP BBQ Lamb Skewers with Yoghurt Dressing

    Prepare in 15 MIN
    Cook in30 MIN

    Juicy low FODMAP lamb skewers drizzled in lemon yoghurtdressing served with smashed potato and slaw… YES PLEASE!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (16)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (17)

    Gluten Free Option

    By Alana ScootReviewed By VANESSA COBARRUBIA (RD)

  8. Low FODMAP Christmas Fruit Mince Pies

    Prepare in 50 MIN
    Cook in20 MIN

    It wouldn’t be the holidays without low FODMAP ChristmasFruit Mince Pies!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (18)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (19)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  9. Low FODMAP Sponge Cake

    Prepare in 15 MIN
    Cook in20 MIN

    Fluffy melt in your mouth low FODMAP sponge coupled withvanilla cream and strawberry jam… I’m drooling just thinking of it.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (20)

    Gluten Free Option

    By Alana ScootReviewed By GERALDINE VAN OORD (APD)

  10. Low FODMAP Dark Chocolate Energy Bites

    Prepare in 10 MIN
    Cook in0 MIN

    Looking for a low FODMAP tasty energy bite? We’ve got youcovered with these yummy peanut butter and dark chocolate bites.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (21)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (22)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  11. Low FODMAP Miso & Chilli Tofu Skewers

    Prepare in 10 MIN
    Cook in30 MIN

    Low FODMAP miso & chilli tofu skewers create adelicious vegan meal. Banish boring tofu by marinating your tofu for at leasttwo hours before you cook.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (23)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (24)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  12. Low FODMAP Mustard Salmon Mason Jar Salad

    Prepare in 5 MIN
    Cook in 12 MIN

    Fresh flavours, crunchy ingredients and packed full ofomega 3… this low FODMAP Mustard Salmon Mason Jar Salad is perfect and makes fora guilt-free lunch.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (25)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (26)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  13. Low FODMAP orange Miso Roast Veggie & Lentil Salad

    Prepare in 15 MIN
    Cook in30 MIN

    This low FODMAP orange miso roast veggie and lentil saladis an Asian flavour bomb that keeps you going back for more!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (27)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (28)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  14. Low FODMAP Louise Cake

    Prepare in 20 MIN
    Cook in10 MIN

    This low FODMAP Louise cake is a delicious treat. We lovehow the biscuit base combines with the tangy jam and soft marshmallow coconuttopping…

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (29)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (30)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  15. Low FODMAP Roast Veggie & Sausage Breakfast Casserole

    Prepare in 25 MIN
    Cook in45 MIN

    This low FODMAP roast veggie and sausage breakfastcasserole is absolutely delicious! It’s the perfect make-ahead breakfast for abusy work week.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (31)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (32)

    Gluten Free Option

    By Alana ScootReviewed By LAUREN RENLUND (RD)

  16. Low FODMAP Thai Pumpkin Noodle Soup

    Prepare in 10 MIN
    Cook in55 MIN

    Nothing beats thick and creamy low FODMAP Thai pumpkinnoodle soup! I love how the fresh Asian flavours combine to make a tastesensation.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (33)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (34)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  17. Low FODMAP Slow Cooked Beef Cheeks

    Prepare in 35 MIN
    Cook in360 MIN

    These low FODMAP slow cooked beef cheeks are so tenderthey melt in your mouth with lashings of gravy, and creamy mashed potato.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (35)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (36)

    Gluten Free Option

    By Alana ScootReviewed By GERALDINE VAN OORD (APD)

  18. Low FODMAP Orange Thyme Pork Skewers with Slaw

    Prepare in 30 MIN
    Cook in50 MIN

    These low FODMAP orange thyme pork skewers with chive slaware sure to be a hit at your next gathering!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (37)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (38)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  19. Low FODMAP Peanut Butter Cookies

    Prepare in 10 MIN
    Cook in12 MIN

    Did someone say low FODMAP peanut butter cookies? Theselittle babies are my new addiction!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (39)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (40)

    Gluten Free Option

    By Alana ScootReviewed By LAUREN RENLUND (RD)

  20. Low FODMAP Banana Bread

    Prepare in 15 MIN
    Cook in50 MIN

    It doesn’t get better than soft fluffy low FODMAP bananabread smothered in butter! This low FODMAP baking makes a yummy snack

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (41)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (42)

    Gluten Free Option

    By Alana ScootReviewed By GERALDINE VAN OORD (APD)

150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (2024)

FAQs

Is oatmeal OK for low FODMAP? ›

Oats can be a low FODMAP breakfast option during the low FODMAP phase. If you choose rolled oats, start with a ½ cup serving size and then test your tolerance level. If you want instant oats use a ¼ cup serving size, and mix them with rice flakes or quinoa flakes for a larger hot breakfast.

Read On ›
Can you stay on a FODMAP diet indefinitely? ›

In fact, we do not encourage patients with Irritable Bowel Syndrome who have been following a low FODMAP diet to continue the diet in the long term. This is for a number of reasons: 1. Many people can re-introduce some higher FODMAP foods into their diet and still have good symptom control.

Get More Info ›
What happens if you eat a high Fodmap food on low FODMAP diet? ›

Instead, high FODMAP foods can trigger symptoms when the bacteria in your gut break the FODMAPs down through fermentation (2). This process can draw water into the gut, create gas, and cause distension, and all this can lead to cramps, bloating, abdominal pain, diarrhoea and constipation (2).

Discover More Details ›
Why is the low FODMAP diet not working? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

Know More ›
Can you eat peanut butter on a FODMAP diet? ›

Peanut Butter is a Low FODMAP Food

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.

Explore More ›
Is peanut butter high in FODMAP? ›

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.

Know More ›
Why am I gaining weight on low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

See Details ›
What are the disadvantages of the low FODMAP diet? ›

Before you jump on the low FODMAP diet bandwagon, I want to make sure that you're aware of certain risks associated with it.
  • Sticking with the Low FODMAP Diet for Too Long. ...
  • Dysbiosis. ...
  • Nutritional Inadequacies or Deficiencies. ...
  • Food Stress or Anxiety. ...
  • Not Uncovering the Root Causes of Your Digestive Issues.
Oct 18, 2021

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What are the negatives of Fodmap diet? ›

Risk of the low-FODMAP diet

For starters, this diet is highly restrictive. While the initial restrictive phase is only temporary, nutritional deficiencies—especially inadequate fiber intake—can occur and may worsen GI symptoms.

Read More ›
Is popcorn OK on Fodmap diet? ›

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

Tell Me More ›

Is Greek yogurt low FODMAP? ›

The Facts: FODMAP Friendly gave full-fat, Greek Yogurt the pass at 200grams. This can be attributed to the fermentation combined with the straining process. Monash list Greek yoghurt as moderate FODMAP at 93g and high FODMAP at 170g.

See Details ›
Can you drink coffee on Fodmap diet? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

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Why am I so tired on low FODMAP diet? ›

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

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How many days should I be on a low FODMAP diet? ›

“We recommend following the elimination portion of the diet for only two to six weeks,” says Veloso. “This reduces your symptoms and if you have SIBO, it can help decrease abnormally high levels of intestinal bacteria.

Read More ›
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.

Continue Reading ›
What kind of oatmeal is low FODMAP? ›

Quaker Old Fashioned Oats (also the gluten-free version): 40 grams is low FODMAP. Quaker Quick 1-Minute Oats (also the gluten-free version): 40 grams is low FODMAP. Quaker Instant Oatmeal: 28 grams is low FODMAP.

Continue Reading ›
Is oatmeal OK if you have IBS? ›

Certain grains: Gluten-free oatmeal and brown rice are usually well-received by people with IBS and provide soluble fiber, which helps regulate bowel movements. Low-fat yogurt: Some people with IBS have worse symptoms after eating dairy foods.

Discover More ›
Is oatmeal good for IBS and GERD? ›

It is a good source of fiber, so it keeps you feeling full and promotes regularity. Oats also absorb stomach acid and reduce symptoms of gastroesophageal reflux disease (GERD). For something sweet, top your oatmeal with bananas, apples or pears.

Read On ›

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