Lifestyle | Health & Wellness

Recipes & Tips for Low FODMAP Diet Beginners

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This is our collection of easy, basic recipes and tips that our community members have told us they love, especially during the initial Elimination Phase of the low FODMAP diet. We know you need breakfast, lunch, dinner and snacks. Here they are! We even have vegan and plant-based options.

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When you start the low FODMAP diet, the diet itself can appear daunting; and then you have to figure out what to eat. First things first, we assume you have been diagnosed with IBS and that the low FODMAP diet has been recommended. It is vitally important that you do not self-diagnose, or just try the diet on for size. It is a medically directed diet.

You might also want to review our article, How To Make the Low FODMAP Diet Elimination Phase Easier to Follow.

Low FODMAP Recipes the Whole Family Will Enjoy

Let’s get to the recipes, tips and ideas. We have chosen these recipes, out of the 1000+ recipes on the site, for their ease of preparation, familiar ingredients and because they appeal to the whole family, even if only one of you is following the diet.

Easy Low FODMAP Breakfasts

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Whether you are running out the door, or having a more relaxed breakfast at home on your days off, we have easy recipes for you – all appropriate for the Elimination Phase.

We also suggest reading our article, Start Smart: Low FODMAP Breakfast Recipes & Expert Tips. There is tons of info in that post, including everything you need to know about coffee, tea and orange juice, from a FODMAP perspective.

Low FODMAP Breakfast Ideas

Photo credit: Dédé Wilson from FODMAP Everyday®.

Here are our favorite low FODMAP breakfast ideas:

  • Favorite cold cereal with lactose-free milk, or alt milk of choice. There are MANY prepared cold cereals that you can eat during the Elimination Phase. You can find many of them in our dietitian-curated Shopping Lists.
  • Oatmeal made with water, lactose-free milk, or alt milk of choice. Add a little maple syrup, and/or low FODMAP fruit.
  • Eggs, prepared as you like them (scrambled, over-easy, fried, poached, etc.), bacon, and low FODMAP toast. Check out our article, How To Choose Low FODMAP Bread.
  • Add some smoked salmon to those scrambled eggs!
  • Low FODMAP toast with peanut butter or almond butter and low FODMAP jam.
  • Avocado toast.
  • Rice cakes, peanut butter and jam
  • If you like a liquid breakfast, check out our article, All About Low FODMAP Meal Replacements, Protein Powders & Protein Shakes.
  • Pop a frozen (premade) low FODMAP pancake or waffle in the toaster; serve with a pat of butter and maple syrup.

Low FODMAP Breakfast Recipes

Photo credit: Dédé Wilson from FODMAP Everyday®.

With a little planning, you can make your breakfast from scratch. For instance, making granola might have never occurred to you, but it takes 5 minutes to mix the ingredients together, and then the approximately 30 minutes in the oven is hands-off. You can store it and have it on hand for breakfasts and snacks for weeks. We even have a 5-minuter skillet granola!

Quick to Make Low FODMAP Lunches

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Photo credit: Dédé Wilson from FODMAP Everyday®.

We have lunch recipes and ideas for days you are home, as well as for packed lunches – all suitable for the Elimination Phase.

We also suggest reading our article, Favorite Low FODMAP Lunch Recipes.

Low FODMAP Lunch Ideas

Here are our favorite low FODMAP lunch ideas:

  • Brush up on How To Choose Low FODMAP Bread, and make your favorite sandwich.
  • Many deli meats are low FODMAP. We have more info in our Shopping Lists.
  • Here is an entire article dedicated to low FODMAP sandwiches!
  • Love tuna salad? Make it low FODMAP. Drain a can, add mayo, black pepper, a little lemon juice, and try a bit of dill or tarragon. Here’s an article all about canned tuna.
  • Egg salad? You can have it! Hard boiled eggs, mayo, Dijon, black pepper and a low FODMAP amount of celery!
  • How about rice cakes, peanut butter and jam? We love these ultra-thin ones from Lundberg; they are less crumbly.
  • Grilled cheese sandwiches on low FODMAP bread. Most cheeses are lactose-free! Read Is Cheese Low FODMAP?
  • Assemble a charcuterie/cheese board for one! Cheese, prosciutto, low FODMAP fruit and crackers.
  • Buy a low FODMAP rotisserie chicken (or roast your own) so that you have low FODMAP protein at hand for salads, sandwiches, or just to eat as is.

Low FODMAP Lunch Recipes

Photo credit: Dédé Wilson from FODMAP Everyday®.

Of course we have some recipes for you, too. Many can be made in minutes.

A Special Shoutout for Soup!

Photo credit: Dédé Wilson from FODMAP Everyday®.

Sometimes a hot lunch hots the spot, but you have to be organized. we are die-hard fans of Zojirushi tea/coffee mugs, as well as their soup thermoses. They are pricey, but that keep your liquids hot all day long…even over-night. We aren’t kidding! My daughter calls them alien technology. Invest in one of these soup thermoses.

May a HUGE batch of one of these soups and freeze. Then they will be there for you when needed!

Low FODMAP Dinners That Almost Make Themselves

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Ah, dinner. This is where the low FODMAP diet can throw you for a loop, especially in the beginning, during the Elimination Phase. What can you make for dinner – and what will the whole family enjoy? We’ve got the answers. Do read our article on Favorite Low FODMAP Dinners.

Low FODMAP Dinner Ideas

When it comes to dinner, we usually plan around the protein first. One fantastic fact is that all pure proteins – beef, lamb, poultry of all sorts, fish, shellfish – contain NO FODMAPS! So you can choose your favorite protein and then educate yourself to low FODMAP seasonings, of which there are many!

For vegetarians and vegans, there are also many low FODMAP options. Use your Monash University and FODMAP Friendly smartphone apps to determine serving sizes of tofu, seitan and more.

  • Pick up a low FODMAP rotisserie chicken. Make a starch of choice to go alongside, like rice or microwave a potato. Make a green salad, and/or a simple vegetable side dish, like steamed green beans.
  • How about grilling or pan searing a nice steak? Try our oven-fries on the side.
  • Love pasta? No problem! There are many low FODMAP pastas on the market, as well as prepared sauces. We love Jovial pasta, and Rao’s Sensitive Marinara.
  • Cook up a hamburger! You can use any ground beef, turkey for chicken. Find a low FODMAP bun, layer on the ketchup, mayo, lettuce and tomato. There are even low FODMAP pickles!
  • We love making stir-fries with extra-firm tofu and low FODMAP vegetables like broccoli and red peppers. Prepared sauces like Fody Teriyaki make it super-quick! Serve with rice on the side.

Low FODMAP Dinner Recipes

Photo credit: Dédé Wilson from FODMAP Everyday®.

Here are our very favorite – EASY – low FODMAP recipes! Enjoy!

Simple Low FODMAP Snacks

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Photo credit/ Shutterstock.

We snack every day. Whether it is because we cannot get to lunch or dinner soon enough, or just because we need an extra boost, snacks can be done “well”, or not. The last thing you want to do is be caught hungry without a low FODMAP option! Here are our best ideas and recipes.

For a deeper dive, read our:

Low FODMAP Snack Ideas

Here are a few quick and easy snacks for you!

Low FODMAP Snack Recipes

Photo credit: Dédé Wilson from FODMAP Everyday®.

If you have a little extra time, you can plan ahead and whip up DIY snack recipes.

The Takeaway

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Starting the low FODMAP diet can be daunting, and that is why we are here for you at FODMAP Everyday®! It is possible to eat deliciously and figure out your breakfasts, lunches, dinners and snacks. As a review, here are articles and links that will be of immense help:

You can do this, and we are here to help you!

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