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14 easy low FODMAP recipes, checked meal by meal

Fourteen simple low FODMAP lunches and dinners with exact amounts and a short method, each checked as a whole meal so the FODMAPs that add up stay low.

Written by Llorenç Bauza

Sticker illustration: the Fodmi mascot in a chef’s hat with a wooden spoon, beside a pan of stir-fry, a plate of salmon with potatoes and green beans, and a board of carrots.
On this page
  1. How these recipes work
  2. Low FODMAP lunch recipes
  3. Low FODMAP dinner recipes
  4. Cooking without garlic and onion
  5. Frequently asked questions

Fourteen simple low FODMAP recipes: seven lunches and seven dinners from our 7-day meal plan. Each one serves one, uses everyday ingredients, and was checked as a whole meal, because FODMAPs from different foods add up even when each food is low on its own.

How these recipes work

  • Weights are for cooked food, as it goes on the plate. “150 g rice” means 150 g once cooked.
  • The amounts are part of the recipe. Doubling one ingredient can take a meal over, so scale everything together.
  • Season with salt and pepper. Don’t add garlic, onion, stock cubes or sauces that aren’t listed.
  • Under each recipe, one row per FODMAP group it contains, as in the Fodmi app: the bar’s full width is one low serving of that group. Every recipe here stays short of full.

Low FODMAP lunch recipes

Lunch

Chicken rice bowl with carrot and green pepper

  • Wheat, garlic & onionFructans · Green bell pepper

Nothing from the other five

  1. Cook enough rice to give 150 g cooked.
  2. Slice the chicken and fry it in half the oil over a medium-high heat for 6 to 8 minutes, until cooked through.
  3. Add the green pepper, sliced, for the last 2 minutes.
  4. Serve over the rice with the carrot, grated, and the rest of the oil. Season with salt.

Lunch

Tuna and potato salad

  • Stone fruit & sweetenersSorbitol · Green beans
  • Mushroom & cauliflowerMannitol · Green beans
  • Wheat, garlic & onionFructans · Lettuce

Nothing from the other three

  1. Boil the potato, cubed, for 10 to 12 minutes, adding the green beans for the last 4. Drain and let cool.
  2. Mix with the drained tuna and the mayonnaise, and season with salt.
  3. Serve on the lettuce.

Lunch

Quinoa salad with feta and cucumber

  • Honey, mango & appleExcess fructose · Cucumber

Nothing from the other five

  1. Cook enough quinoa to give 100 g cooked, then let it cool.
  2. Mix with the cucumber, diced, the feta, crumbled, and the olive oil. Season with salt.

Lunch

Tuna and cheddar on spelt sourdough with carrot

  • Wheat, garlic & onionFructans · Sourdough bread

Nothing from the other five

  1. Toast the bread.
  2. Top with the drained tuna and the cheddar, grated. Grill for a minute if you like it melted.
  3. Serve with the carrot cut into sticks.

Lunch

Egg fried rice with carrot and cabbage

  • Wheat, garlic & onionFructans · Cabbage

Nothing from the other five

  1. Use rice cooked earlier and cooled: 180 g cooked.
  2. Fry the carrot, grated, and the cabbage, shredded, in the garlic-infused oil for 3 minutes.
  3. Push them to one side, scramble the egg in the pan, then add the rice and fry everything for 3 to 4 minutes. Season with salt.

Lunch

Rice noodle salad with cucumber, carrot and peanuts

  • Honey, mango & appleExcess fructose · Cucumber

Nothing from the other five

  1. Cook the rice noodles as the packet says (120 g cooked), then rinse them in cold water.
  2. Toss with the cucumber and carrot, cut into thin strips, and the soy sauce.
  3. Top with the peanuts, chopped.

Lunch

Polenta with mozzarella and spinach

  • Wheat, garlic & onionFructans · Spinach

Nothing from the other five

  1. Make the polenta as the packet says (250 g cooked), and stir in the spinach until it wilts.
  2. Top with the mozzarella, torn, and the olive oil. Season with salt.

Low FODMAP dinner recipes

Dinner

Salmon with potatoes and green beans

  • Stone fruit & sweetenersSorbitol · Green beans
  • Milk & soft cheeseLactose · Butter
  • Mushroom & cauliflowerMannitol · Green beans

Nothing from the other three

  1. Boil the potato in salted water for 15 to 20 minutes, adding the green beans for the last 5.
  2. Meanwhile, fry the salmon in the butter for 3 to 4 minutes a side, until it flakes.
  3. Drain the vegetables and serve with the salmon and any butter from the pan.

Dinner

Beef stir-fry with bok choy, green pepper and rice

  • Stone fruit & sweetenersSorbitol · Bok choy
  • Wheat, garlic & onionFructans · Green bell pepper

Nothing from the other four

  1. Cook enough rice to give 150 g cooked.
  2. Heat the garlic-infused oil in a wok or large pan and stir-fry the beef, in thin strips, for 2 to 3 minutes. Take it out.
  3. Stir-fry the green pepper and bok choy for 3 minutes, return the beef, and season with salt.
  4. Serve over the rice.

Dinner

Pork with mashed potato and cabbage

  • Milk & soft cheeseLactose · Butter, Cream
  • Wheat, garlic & onionFructans · Cabbage

Nothing from the other four

  1. Boil the potato until soft, about 15 minutes, then mash it with half the butter and the cream.
  2. Fry the pork for 4 to 5 minutes a side, until cooked through.
  3. Cook the cabbage, shredded, in the rest of the butter for 5 minutes, and season with salt.

Dinner

Prawns with brown rice and spinach

  • Wheat, garlic & onionFructans · Spinach

Nothing from the other five

  1. Cook enough brown rice to give 150 g cooked.
  2. Warm the cooked shrimp in the garlic-infused oil for 2 minutes, then stir in the spinach until it wilts.
  3. Season with salt and serve over the rice.

Dinner

Turkey with quinoa and roasted carrots

    Nothing from any group

    1. Roast the carrots, in chunks, with half the oil at 200 °C for 25 to 30 minutes.
    2. Cook enough quinoa to give 120 g cooked.
    3. Fry the turkey in the rest of the oil until cooked through, and serve with the quinoa and carrots.

    Dinner

    White fish with rice, cucumber and lettuce

    • Honey, mango & appleExcess fructose · Cucumber
    • Wheat, garlic & onionFructans · Lettuce

    Nothing from the other four

    1. Cook enough rice to give 150 g cooked.
    2. Fry the fish in the oil for 3 to 4 minutes a side, until it flakes, and season with salt.
    3. Serve with the rice, the cucumber, sliced, and the lettuce.

    Dinner

    Roast chicken with potatoes and carrots

      Nothing from any group

      1. Toss the potato and carrots, in chunks, with the oil and some salt.
      2. Roast at 200 °C for 35 to 40 minutes, adding the chicken for the last 20 to 25, until it’s cooked through.

      Cooking without garlic and onion

      Garlic and onion are the hardest part of low FODMAP cooking, because they’re in so many recipes and ready-made sauces. A few ways round them:

      • Garlic-infused oil, low up to 18 g (1 tablespoon), gives the garlic flavour. Two of the dinners above use it.
      • Chives add an onion note, but only up to 4 g (1 tablespoon), so use them as a garnish.
      • Ginger (low up to 5 g (1 teaspoon)) and lemon juice (up to 21 g (1 tablespoon)) add flavour in small amounts.
      • Read the labels of stock cubes, spice mixes and sauces: garlic and onion powder are common.

      For breakfasts and snacks, see the low FODMAP breakfasts and low FODMAP snacks. These recipes are for the first phase of the diet and haven’t been checked for calories, fibre or nutrients. How the three phases work.

      Frequently asked questions

      What can I eat for dinner on a low FODMAP diet?

      Plain meat, fish or eggs with rice, potatoes, quinoa or polenta, and vegetables such as carrot, green beans, bok choy, spinach, cucumber and lettuce in the amounts shown. The seven dinners on this page were each checked as a whole meal.

      Can I cook with garlic on a low FODMAP diet?

      Not garlic itself, which is high in fructans, but garlic-infused oil is low up to 18 g (1 tablespoon), so it can carry the flavour. Use a bought oil with no garlic pieces in it.

      Is soy sauce low FODMAP?

      Yes, in normal amounts: soy sauce is low FODMAP up to 42 g (2 tablespoons).

      Is mayonnaise low FODMAP?

      Regular mayonnaise is low up to 22 g (1 tablespoon). Check the label for garlic or onion, which some brands add.

      Check your whole plate, not just one food

      FODMAPs add up across a meal. Snap your plate in Fodmi to see the total, then check in later on how it sat.

      Download on the App Store

      Keep reading

      Sources

      1. Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol. 2017;32 Suppl 1:53–61. doi.org/10.1111/jgh.13698
      2. Halmos EP, Power VA, Shepherd SJ, Gibson PR, Muir JG. A diet low in FODMAPs reduces symptoms of irritable bowel syndrome. Gastroenterology. 2014;146(1):67–75. doi.org/10.1053/j.gastro.2013.09.046
      3. Vasant DH, Paine PA, Black CJ, et al. British Society of Gastroenterology guidelines on the management of irritable bowel syndrome. Gut. 2021;70(7):1214–1240. doi.org/10.1136/gutjnl-2021-324598

      Fodmi estimates FODMAP content from published food composition data. It is not medical advice. Tolerance varies from person to person; follow a low FODMAP diet with a qualified health professional.