6 Amazing Low FODMAP Recipes

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Whether you have IBS symptoms or other digestive issues, a low fodmap diet is a great way to manage your gut issues and eliminate triggers from your daily food intake. Before we dive into our favorite recipes, let's get a better understanding of what low fodmap foods actually are.

What Are Low FODMAP Foods?

FODMAPs are certain sugars that are poorly absorbed or digested, which can cause intestinal distress. A low fodmap diet isn't a weight-loss or lifestyle diet, but a temporary and restrictive eating plan.

This can help you figure out which foods are increasing or making your IBS symptoms or other digestive issues worse. The following are foods are considered low FODMAP friendly:


Six Best Low FODMAP Recipes

If you're looking for the best low FODMAP recipes, read on below. From protein-fueled breakfast recipes, plant-based dishes, to mouth-watering dessert recipes, we're bringing you the best of what a low FODMAP diet has to offer.

Kale, Turkey Sausage, and Egg Oatmeal

Welcome to the low FODMAP version of breakfast. Remember, oats are super healthy grains that contain a large amount of beta-glucan, a type of soluble fiber. One of the benefits of beta-glucan fiber is that it increases the growth of good bacteria in the digestive tract.

Eggs also contribute to a healthy digestion tract, and turkey is packed with selenium; a mineral that benefits your metabolism and helps increase immunity. This mineral also acts as an antioxidant to protect from inflammation and free radical damage.

Find the low FODMAP ingredients below:



Chickpeas are a staple in Middle Eastern and Mediterranean diets and are often included in savory side dishes. As a type of legume and high-fiber food, chickpeas have amazing benefits including boosting digestion, increasing satiety, and keeping blood sugar levels stable.

Another important ingredient in this snack is lemon. Though they make for a terrific garnish, lemons are also a great source of vitamin C, which is linked to improved immune health.

Even better, hummus is also a pretty easy recipe to put together. To get started, you'll need:


Zingy Lime & Basil Roast Veggie Salad

If you're a fan of leafy greens, then you're probably already familiar with the health benefits spinach has to offer. With powerful anti-inflammatory properties, spinach is loaded with minerals, vitamins, and nutrients that are good for overall health. Thanks to its high levels of vitamin A and vitamin C, spinach also helps maintain a strong immune system by defending you against invaders such as bad bacteria

Some research shows that green onions can prevent illnesses and infections. They do this by changing the levels of specific cells in the immune system that fight off invaders and disease. They're also low FODMAP friendly which is great for those with digestive disorders.

Like quinoa, beets, and Swiss chard, spinach helps reduce inflammation which is important for defending the body against many diseases including heart disease.

Find the ingredients below:


Slow-Cooked Chicken Stock

This recipe tastes and smells great, but what exactly does it do for your gut? Let's start with parsnips, which are not only versatile but also packed with nutrients. Among the many benefits of parsnips is that as a root vegetable, parsnips are loaded with fiber. Thanks to this fiber content, eating parsnips can help improve digestion and prevent constipation.

Leeks, which are also another example of a low FODMAP plant, are great for boosting metabolism. They're also rich in fiber, which means they'll take longer to digest and leave you feeling fuller, longer.

Start in on your next low FODMAP cooking adventure with the following ingredients:


Green Bean Casserole

Whether you're looking to make a nice meal for the whole family, or need to entertain food-sensitive guests this holiday season, this recipe can do it all. Remember, green beans are high in fiber and starch, which means they'll keep you fuller for longer. They can also help increase the weight and size of your stool, making it easier to pass and maintain bowel health.

Don't worry about the mushrooms in the recipe, either. While many fungi don't fall in the low FODMAP category, there are some like oyster mushrooms or champignon mushrooms that do make the cut.

The ingredients for this savory low FODMAP dish are:


Cocoa Banana Low FODMAP Muffin

Being on a low fodmap diet doesn't mean you can't enjoy something sweet every once in a while. This one just happens to be good for your gut, as well. The fiber found in bananas can help prevent bloating, constipation, and other digestive issues.

Cinnamon is also great for gut health. Research shows it contains at least 41 different protective compounds. It also operates as an immune booster thanks to its natural antibiotic, antimicrobial, antiviral and antifungal properties.   

The ingredients you'll need for this recipe are listed below:



Diets don't mean eliminating everything that tastes good. The low FODMAP diet simply entails eliminating food triggers so that you can best optimize your digestive health.

New and exciting ways to keep track of this information are also on the way. Designed with high-quality biometric sensors, the Çava Seat can track your gut health, heart health, fitness progress, and more, without changing your daily routine. Daily bathroom visits provide some of the best information needed to identify gut imbalances and food sensitivities.

By tracking your vitals, body composition, and waste quality the Çava Seat is able to learn over time and make recommendations to help you live a healthier life.


Is a low FODMAP diet vegan-friendly?

There are many low fodmap recipes to choose from that are vegan-friendly. Plus, most low FODMAP recipes can be made vegan by substituting a few ingredients.

What are the worst FODMAP foods?

During your low FODMAP journey, you'd want to avoid sweeteners, dairy products, white rice, onion, and garlic. You also want to avoid high fodmap veggies like asparagus, cauliflower, and brussels sprouts.

All fruits contain the FODMAP fructose, but some contain more than others. High FODMAP fruits to avoid are apples, apricots, cherries, figs, and mangoes.  You also want to avoid some legumes, which are known for causing symptoms such as bloating and excess gas. These include baked beans, lentils, soybeans, black-eyed beans, and kidney beans.

What is a low FODMAP breakfast recipe?

A low fodmap breakfast recipe is any recipe that contains low fodmap diet ingredients. You can have anything from banana pancakes, strawberry smoothie, salmon, to a spinach omelet, and more!

Can a low FODMAP diet help leaky gut?

Yes, a low FODMAP diet can help relieve bloating, fatigue, and symptoms related to IBS. These symptoms are also related to Leaky Gut Syndrome.

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