One of the hardest parts of the low FODMAP diet is that it eliminates so many store-bought shortcuts—the pasta sauces, dressings, and condiments—that make weeknight cooking so easy and quick. But there are still many delicious ways to get a meal on the table without too much stress, which is exactly why I put together this list of the best Low FODMAP dinner recipes I’ve created in the last few years since my SIBO diagnosis.
If you are still new to this Chopped mystery box of a diet, I’d recommend checking out this post on how to cook for a low FODMAP diet. It explains which ordinarily healthy vegetables are off limits, and which “medium” FODMAP ingredients can be had in moderate quantities.
One of the things that makes the low FODMAP diet tricky is that everything falls within a spectrum—it’s not about what you can eat, but how much. So if you notice any ingredients in the low FODMAP dinner recipes below that you’ve been told are no-no’s, rest assured that if you stick to the portion sizes recommended, I’ve done the hard math for you.
Make sure to read the headnote thoroughly on the low FODMAP dinner recipes, as some provide easy modifications (like removing the garlic or onion) or specify a smaller serving size to make the recipe low FODMAP friendly.
For figuring out whether one of your favorite dinner recipes can be low FODMAP or eating out on the fly, I’d recommend downloading the Monash FODMAP app. The Food Guide tab allows you to search any ingredient. They are labeled with red light, green light or yellow (for medium). But if you click into the ingredient it will tell you how many ounces or tablespoons per serving will get you into the green or put you over the edge into red.
Understanding how the FODMAP levels fluctuate will allow you to maintain more diversity in your diet, which is ultimately the most important factor for maintaining good gut health, even in the face of a more acute issue like SIBO.
There is of course no one diet for SIBO, but many people go the low FODMAP route. Others omit even more allergens, like all dairy, gluten, corn and soy. If you fall in the all of the above camp, or are following a practitioner diet like the SIBO Specific Food Guide or Bi-Phasic Diet, I’d recommend picking up a copy of SIBO Made Simple.
My book has over 90+ low FODMAP recipes in it that are also gluten-free, dairy-free and anti-inflammatory. To give you a taste, I’ve included some of the recipes on my list of ideas below.
For low FODMAP dessert, breakfast, or appetizer recipes, this round-up of the best low FODMAP recipes is also helpful. And if you’re in the plant-based camp, check out my list of the best vegetarian low FODMAP recipes (with vegan options too!) from around the internet.
Finally, I know how difficult it can be to adopt a new diet and try to figure out what to eat, new ways to shop, and jigsaw puzzle your week of meals. Which is why I created my low FODMAP meal plans to give you an extra helping hand. To celebrate the change of season, my low FODMAP spring/summer and fall/winter reset plans are currently 40% off until 9/14 with code ENDOFSUMMER. More info here.
All of these low FODMAP dinners would be great with a simple side salad – just use my low FODMAP salad dressing recipe!
Read on for the best Low FODMAP dinner recipes and please let me know in the comments if there are any more quick dinner ideas or other low FODMAP recipe needs you’d like me to tackle next!
With health and hedonism,
THE BEST LOW FODMAP DINNER RECIPES
Eggplant-Kale Caponata Low FODMAP Lasagna
Low FODMAP Shrimp Diablo Rice Bowls with Kale
Sheet Pan Ginger Turmeric Low FODMAP Chicken
Roasted Ratatouille Vegetable Low FODMAP Enchiladas with Fire Roasted Tomato Sauce
Baked Chicken Shawarma Rice Casserole
Mild and Creamy Butterless Butter Chicken
Grilled Skirt Steak with Three Herb Chimichurri | SIBO Made Simple
Jamie Oliver’s Fantastic Fish Pie
Skillet low FODMAP Quinoa Enchilada Bake
Chicken Escabeche Low FODMAP Tacos
Low FODMAP Enchiladas with Broccoli and Sweet Potato + Vegan Queso Sauce
Beef Negimaki Stir-Fry with Green Beans and Watercress | SIBO Made Simple
Bruschetta Low FODMAP Pasta Salad
Sesame Sheet Pan Salmon with Turnips and Bok Choy
Ginger Sesame Low FODMAP Meatballs
Gluten-Free Moo Shu Vegetables
One Pan Orzo and Low FODMAP Salmon Piccata Bake
Pork Tenderloin with Bok Choy and Broccoli | SIBO Made Simple
Sheet Pan Shrimp Puttanesca with Cherry Tomatoes and Chard
Smoky Spinach-Avocado Turkey Low FODMAP Burgers
Sheet Pan Peri Peri Low FODMAP Chicken
Spanish Fish Stew with Cod, Potatoes and Peppers
Baked BBQ Low FODMAP Salmon with Lentils and Collards
Sheet Pan Meatballs with Root Vegetables and Salsa Verde
Baked Halibut with Caper-Tomato Tapenade, Potatoes and Kale
Vegan Penne alla Vodka with Low FODMAP Tomato Sauce
Blackened Salmon Burrito Bowls | SIBO Made Simple
As you can see by this list of over 30 low FODMAP dinner recipes, there are still plenty of options for people who need to be on a SIBO diet or prefer eating low FODMAP while managing IBS.
If you want a more complete resource, consider picking up SIBO Made Simple, where many of these low FODMAP recipes are also housed in an easy to use cookbook – check out the chapter, the Main Event!
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Thank you Phoebe for such a great dinner recipe!