When you first start a low-FODMAP diet, it can be pretty daunting. The list of foods you should cut down on (onions, garlic, wheat, avocado) seems exhaustive and random.
But don’t worry – it’s a lot less difficult (and bland) than it seems. We have a few low-FODMAP peeps in the IQS office and, with the right recipes and tolerance-testing, never feel like they’re missing out. Here are just a few of our favourite (surprisingly delicious) low-FODMAP recipes.
Note: New to the low-FODMAP life? You don’t have to give up all the foods you like – check out our guide on testing your tolerance levels for different FODMAPs.
Breakfast Pizza
Large amounts of wheat (hello, most Italian food) are not suitable for people intolerant to fructans. But that doesn’t mean you can’t eat pizza, even for brekkie! This pizza-inspired omelette tastes indulgent but is super-healthy, especially when served with Mediterranean salad.
Zucchini Coconut Lunch Box Bread
While bananas are generally a high-FODMAP food, we’ve stretched one medium banana across 12 servings, so it won’t upset tummies. Coconut is a great low-fructose way to sweeten foods (but do be careful not to overdo it if you have high polyol sensitivities).
Corn Fritters with Bacon and Avocado Salsa
Corn is high in polyols and oligosaccharides, so you might have struck it off your list (along with avocado, high in polyols). But as long as you stick to ½ a corn cob and ¼ an avocado per serve – like this recipe – you should be able to stomach it. Much of the time, managing FODMAP sensitivity comes down to portion size.
Battered Barramundi + Chips
Battered fish from the chippy is usually just covered in wheat (not to mention some questionable vegetable oils). We love this recipe that swaps flour out for arrowroot and potatoes for nutritious celeriac and kumara chips.
Baked Eggs with Spinach + Labneh
Plenty of baked egg recipes contain beans and other legumes, which aren’t great for people with oligosaccharide sensitivities. This recipe is great for its simplicity – it’s a great base to pimp with your favourite veggies.
One-Pan Turmeric Chicken Drumsticks
An easy one-pan dinner that isn’t loaded with onions and garlic… hallelujah! With plenty of curry powder, paprika and turmeric, this crowd pleaser doesn’t skimp on flavour (nobody will ever guess it’s low-FODMAP).
Flourless Berry Chocolate Cake
Desserts are sugary, lactose-y, wheaty, FODMAP-y nightmares… right? Not always! This gorgeous treat is free from FODMAP triggers, so you can have your cake and eat it, too!
What’s your favourite go-to low-FODMAP recipe?
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