Oligos Free

Recipes that are low enough in Oligos (GOS and fructans) per serving to be considered low FODMAP.

closeup Low FODMAP Frozen Chocolate-Dipped Peanut Butter Banana Bites on small plate.

Candy & Chocolate

Low FODMAP Frozen Chocolate-Dipped Peanut Butter Banana Bites

closeup of low FODMAP Oreo Brownie cut into squares.

Cookies, Brownies & Bars

Gluten-Free Low FODMAP Thick & Fudgy Oreo Brownies

Grilled Squid with Chiles & Mint from Cold Henry's Back Pocket Pasta

FODMAP IT!™ Grilled Squid with Chiles & Mint

horizontal image of Low FODMAP Thai Basil Steak Salad on rustic round white plate

Salads: Main Dish & Sides

Low FODMAP Thai Basil Steak Salad

overhead image of vegan red, white and blue popsicles on white plate

Vegan Red, White & Blue Popsicles – Low FODMAP

overhead image of Low FODMAP Polenta with Sautéed Mushrooms & Kale

Low FODMAP Polenta with Sautéed Mushrooms & Kale

Low FODMAP Lentil Salad with Greens on a green plate; tile surface

Salads: Main Dish & Sides

Low FODMAP Lentil Salad with Greens & Yogurt

overhead shot of low FODMAP Lamb Burgers with Tahini Sauce on salad and white plate; linen napkin and fork alongside

Low FODMAP Lamb Burgers with Tahini Sauce

low FODMAP Carrot Cake Oatmeal Cookies on round plate.

Cookies, Brownies & Bars

Low FODMAP Carrot Cake Oatmeal Cookies with Cream Cheese Drizzle

Char Siu on white plate.

Char Siu – Chinese Roast Pork

strawberry feta pasta salad in white bowl horizontal image.

Salads: Main Dish & Sides

Low FODMAP Strawberry Feta Pasta Salad with Avocado

Low FODMAP Vinegar BBQ Sauce in glass pitcher.

Dressings, Dips & Spreads

Low FODMAP Vinegar BBQ Sauce

Low FODMAP Capellini and Shrimp Fra Diavolo

Low FODMAP Capellini & Shrimp Fra Diavolo

Vanilla Tea Cake

Cakes & Cupcakes

Vanilla Almond Tea Cake

Roasted strawberries and sauce in a bowl.

Sauces, Salsas & Condiments

Low FODMAP Roasted Strawberries

Low FODMAP Lemon Pudding Cake in pan and on plate.

Desserts & Pastries

Lemon Pudding Cake – Low FODMAP and Gluten Free

Closeup Low FODMAP Vietnamese Pancake on white plate with Nuoc Cham Dipping Sauce.

Low FODMAP Vietnamese Pancakes – Bánh Xèo

Low FODMAP Girl Scout Do-Si-Do Copycat cookies on tray, some with chocolate.

Cookies, Brownies & Bars

Low FODMAP Girl Scout Do-Si-Do Copycat Recipe

Overhead image of Low FODMAP Vegetarian Hot and Sour Soup in white bowl with scallions

Low FODMAP Vegetarian Hot and Sour Soup

closeup of Low FODMAP Thin Mint Cookies piled on square white plate.

Cookies, Brownies & Bars

Low FODMAP Chocolate Thin Mint Cookies – Girl Scout Copycat

hand holding mint brownie close up.

Cookies, Brownies & Bars

Low FODMAP Mint Brownies

Penne Rigate with Gorgonzola, Radicchio & Walnuts from Cold Henry's Back Pocket Pasta

Low FODMAP Penne Rigate with Gorgonzola

main image low FODMAP snack bars on stone surface.

Snacks & Treats

Protein & Fiber Low FODMAP Snack Bars

Low FODMAP Gingerbread Chocolate Chunk Cookies on tartan napkin.

Cookies, Brownies & Bars

Low FODMAP Gingerbread Chocolate Chunk Cookies

Low FODMAP Pumpkin Mac n Cheese on white plate with fork and napkin.

Low FODMAP Sheet Pan Pumpkin Mac and Cheese

Low FODMAP Sheet Pan Lasagna with Spicy Sausage & Spinach

horizontal image of Low FODMAP Gingerbread Syrup drizzled on top of a latte with whipped cream.

Low FODMAP Gingerbread Syrup

closeup up horizontal shot of cranberry sauce in footed glass dish

Sauces, Salsas & Condiments

Low FODMAP Ginger Cranberry Sauce with Tangerines