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

FAQs

What is an example of a low Fodmap dinner? ›

This sweet potato enchilada recipe is a perfect fall vegetarian low FODMAP dinner recipe. The sauce is adapted from Pamela Salzman's Vegan Queso Sauce and is packed with vegetables. You can make the dish completely vegan by using your favorite plant-based cheese.

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.

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.

Low FODMAP Meal ideas at McDonalds:

Quarter Pounder BLT with fries (no cheese, no bun, no onions, no pickles) Lettuce wrap = Ask for 2 extra lettuce leaves. Hashbrown = Ask for 2 hashbrowns as buns.

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.

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.

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.

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.

For lunch and dinner, all beef patties are low FODMAP! Remove the bun, top with fresh vegetables like lettuce and tomato, and avoid sauces. You may be able to tolerate a slice of cheese. French fries are safe as a side, or you can choose a garden salad without dressing or croutons.

What kind of meat is low FODMAP? ›

Low FODMAP choices include plain cooked meats, poultry, seafood, eggs, while high FODMAP options include marinated meats, processed meats (e.g. sausage / salami) and meats served with gravy/sauces that may include high FODMAP ingredients.