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 creating low FODMAP diet recipes 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 meals below, 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 meals can be a low FODMAP diet recipe, or if you’re 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. You can also check out these low FODMAP snack ideas for in between your low FODMAP meals.
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 low FODMAP meals, including Low FODMAP chicken recipes, on my list of ideas below.
For low FODMAP dessert, low FODMAP 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.
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
Low FODMAP Chicken Recipes
Low FODMAP Pasta Recipes
For more tips on how to cook gluten-free pasta this post has some helpful tips to make all these low FODMAP pasta recipes better!
Low FODMAP Fish and Seafood Recipes
Low FODMAP Vegetarian Recipes
Other Low FODMAP Dinner Ideas
Grilled Skirt Steak with Three Herb Chimichurri | SIBO Made Simple
Beef Negimaki Stir-Fry with Green Beans and Watercress | SIBO Made Simple
Pork Tenderloin with Bok Choy and Broccoli | SIBO Made Simple
Blackened Salmon Burrito Bowls | SIBO Made Simple
As you can see by this list of over 30 low FODMAP dinner ideas, 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!