If you’re in need of new low FODMAP dinner ideas, look no further. You may be following a low-FODMAP diet for one of many reasons including irritable bowel syndrome (IBS), chronic digestive issues, or food intolerance/food allergy. No matter the reason, today I’ll be sharing meal ideas, resources, recipe links, and more.
Kitchen Tools Worth Investing In
Cooking and baking low FODMAP everyday can get pretty exhausting. Knowing that, here are some great kitchen tools can really come in handy when you need a quick weeknight meal. You can see many of them in my Amazon Shop.
- Air Fryer (great for making foods nice and crispy without too much fuss)
- Cutting Board & Sharp Knives (dull knives are not only dangerous but jobs take longer when your knives are dull)
- Food Processor
- Ice Cream Maker with a Compressor (the compressor is important, but only get this tool if you LOVE and ADORE ice cream and can’t have any store-bought options)
- Large Dutch Oven or Large Pot (great for stews, soups, and even large batches of pasta sauces and low FODMAP chili)
- Rice Cooker
- Slow Cooker and/or Pressure Cooker and/or Multifunction Cooker such as an Instant Pot (I have the Duo Evo Plus, 8 quart)
- Stand Mixer (I love my 8 quart KitchenAid for double and triple batching baked goods)
- Waffle Maker
As a bonus, if you don’t know about the Monash University Low FODMAP app, be sure to check it out. It can help you determine if specific ingredients are right for you, and more.
Need a Low FODMAP Meal Plan? I’ve Got You Covered!
Sometimes, it can feel hard to have low FODMAP options always at the ready. To help you, I’ve created a one week meal plan so you don’t have to think too hard about what to cook. I’ve even included a few Low FODMAP recipes for you to enjoy (there are some vegan options as well).
Breakfast For Dinner
Low FODMAP breakfasts can be a delicious way to enjoy dinner. Many breakfasts are also quick and easy to make. Here are several ideas and recipes to get you started.
- Fluffy Maple Rose Pancakes (for nights when you’re feeling fancy)
- Gluten Free Root Beer Waffles
- Maple Banana Oat Squares + Smoothie + Roasted Veg
- Zucchini Maple Pancakes
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Delicious Low FODMAP Dinner Ideas
If you’re struggling with finding safe food, rest assured, there are plenty of low FODMAP meal options out there and many websites dedicated solely to low FODMAP recipes. If you’re more than Low FODMAP, be sure to check out the Advanced Recipe Search on RAISE where you can mix and match more than 100 filters. Now, here some seriously tasty ideas for you to explore:
- Chicken Lettuce Wraps
- Easy Fried Rice
- Fish Tacos
- Homemade Low FODMAP Pizza
- Low FODMAP BBQ Lamb Meatballs
- Peanut & Beef Rice Bowl
- Pesto Pork & Pasta
- White Sauce + Meat Pasta
Each of these ideas can deliver great flavor. The key will be to build each meal with low FODMAP components. In some cases, you’ll be able to purchase something from a company such as Fody Foods. With other components, you’ll need to cook something at home from scratch.
Take the peanut and beef rice bowl as an example. Rice, easy. Season ground beef with safe-for-you seasonings + salt as it cooks. Then, make an easy peanut sauce with peanut butter, salt, safe-for-you-milk, a touch of sweetener such as light brown sugar or maple sugar, a spicy seasoning such as cayenne pepper, and smoked salt. Remember, you don’t need to make magazine picture perfect meals. Start with a simple recipe and build from there.
Related Articles
- Low FODMAP Dinners (get more Low FODMAP friendly recipes and meal ideas)
- Ground Beef & Ground Turkey Recipes & Ideas
- Ground Bison Recipes & Ideas
- Delicious Chicken Recipes
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Easy Low FODMAP Dinner Recipes
- Low-FODMAP Potato Salad (serve with a protein of choice)
- Easy White Fish Salad
- Greek Lamb Tacos
- Turkey Pasta with Faux Homemade Dairy Free Cheese Sauce
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Quick Low FODMAP Recipes
These are quick and easy recipes to enjoy when you’re following a low-FODMAP diet.
- Butternut Squash Pasta
- Carrot & Turkey Ragu
- Basic Gluten Free Creamy Pasta (super versatile, you can jazz it up with a wide range of additions)
- Salmon Cakes
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Kid & Family Friendly Low FODMAP Meals
If you’re following a Low-FODMAP diet and need to feed the whole family, here are some great low FODMAP dinners that will work for everyone. I can tell you from personal experience that having to make a meal for this person and different meal for that person can be beyond exhausting.
Where you can, streamline your meals so everyone is eating the same thing, or close to the same thing. An example of this is making one pasta sauce and one side veg, but different pastas for different needs (a gluten free pasta + a wheat pasta). In this example, you’ve only made one different component whilst everything else is the same.
- Vegan Pasta Salad
- Breaded Chicken Salad (a great way to help kids to enjoy leafy greens)
- Chicken and Waffles (such a fun gluten-free and top 9 allergy free meal)
- Homemade Chicken Nuggets (served with a side veg such as a simple side salad)
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Delicious Low FODMAP Desserts
Get ready to enjoy mouth watering low FODMAP diet recipes that you may have thought were off the menu. I’ve had taste testers with and without dietary restrictions tell me these are some of the best recipes I’ve made.
- Paleo Vegan Homemade Strawberry Ice Cream
- Cranberry Orange Cookies (great for the holiday season)
- Vanilla Birthday Cake Cupcakes (gluten-free, lactose-free, top 9 allergy free)
- Carrot Oatmeal Cookies
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Great Low FODMAP Foods & Ingredients to Keep on Hand
When you’re needing to make low-FODMAP recipes at home regularly, it’s so important to keep your fridge, freezer, and pantry stocked with Low FODMAP foods. Not only that, but they need to be ingredients that you love. At the end of the day, no one wants to cook foods they won’t enjoy eating. Here’s a non-exhaustive list of ingredients to keep on hand that will help you make delicious, quick meals.
- Bananas
- Beef
- Blueberries
- Cabbage
- Carrots
- Chicken
- Coconut Products (coconut milk, coconut cream, coconut flour, etc.)
- Cooking Oils/Fats (olive oil, tiger nut oil [tuber, not a tree nut], tallow)
- Cranberries
- Bell Peppers
- Grapes
- Greens (leafy greens, Asian greens, spinach, etc.)
- Lamb
- Lemon
- Low FODMAP Gluten Free Flours (includes rice flour, sorghum flour, arrowroot, buckwheat flour)
- Millet
- Oat Products, Gluten Free (rolled oats, oat flour)
- Pasta for Cooking
- Pork
- Quinoa
- Rice
- Salmon
- Seaweed
- Strawberries
- Tomato
- Tortillas (corn, plantain, or homemade)
- Tuna
- Turkey (ground for ease)
- Yam
- Zucchini
Flour Note: Cassava flour and amaranth, both gluten free flours, are high FODMAP foods.
Ingredients That Require Specific Portion Sizes
When following low FODMAP guidelines, it’s important to know that there are some ingredients that have a limit on portion size. Depending on your gut health and the state of your gut microbiome, you may find that you need to eliminate these foods when starting out, then do mindful reintroductions when your gut health has improved.
- Almonds (whole), 15 almond limit
- Cacao/Chocolate, 4.5 gram limit
- Broccoli, 1/2 cup limit
- Butternut Squash, 1/4 cup limit
- Regular + Red Cabbage, 1 cup limit
- Chickpeas/Garbanzo Beans, 1/4 cup limit
- Oats, 1/2 cup limit
- Orange Juice,100mL limit (about 3.5 ounces)
- Pumpkin, 60g/2 ounce limit
- Sweet Potato, 1/2 cup limit
For some people, some of these limits seem overwhelming, or “teasing” in a way, and they opt to eliminate them completely. If you choose to include these types of foods, it’s important to have a kitchen scale so you can make sure you have the correct low FODMAP serving size.
If you’re looking at the chocolate limit and think it’s impossible, let me share a great tip with you. Omit chocolate chips and use cacao powder in recipes. Let’s say you’re making chocolate cookies. If the recipe calls for 30 grams of cacao and you make 15 cookies, that’s 2 grams of cacao per cookie and now you’re under the limit. Whilst this won’t work with every ingredient on the list, know that there are creative ways to enjoy these ingredients.
Answering Your Low FODMAP Dinner Questions
Are there any low-FODMAP ketchup options?
There sure are! Fody Foods makes a low-FODMAP ketchup that I’ve heard good things about in the past. I know the recipe has changed and not everyone is a fan. If you want to try your hand at making some at home, search online for “Low FODMAP ketchup recipe” and you’ll find several results. Whilst I’ve not followed any of the recipes, I’m sure you can find one that will taste phenomenal.
Is soy sauce low FODMAP?
It depends on the type of soy sauce you purchase. Wheat is considered a high FODMAP food, which is in regular soy sauce. However, because of how it’s processed, most agree that it’s a low FODMAP food.
If you’re gluten free, have a wheat allergy, or Celiac Disease, you’ll need to purchase a gluten free soy sauce. As always, read the label to ensure there aren’t any extra/unexpected ingredients that could be an issue for you.
Do you know of a good low-FODMAP barbecue sauce?
My top pick if you don’t have any other dietary restrictions will be this BBQ sauce from Fody Foods. My taste testers have told me that their products have an amazing flavour, so it’s worth trying at least once if you ask me.
If you need to make it yourself at home, start by looking for an allium free BBQ sauce recipe, such as this one on RAISE. Alliums are going to be the biggest hurdle when making low FODMAP condiments at home.
Is dijon mustard low-FODMAP?
Yes, dijon mustard is low-FODMAP. The serving size is generally about an ounce/28g, but most people are OK with larger amounts as well.
Is sesame oil a low FODMAP food?
Yes. Know that sesame seeds and sesame oil are suitable for someone following a low-FODMAP diet. Sesame oil is also a great way to add loads of flavours to your meals, especially Low-FODMAP stir fry vegetables.
Are bell peppers low FODMAP?
Yes, bell peppers are low FODMAP in the right portion size. Here’s what you need to know: bell peppers generally have a serving size limit of about 3 ounces/85g. You’ll find that raw bell peppers contain fructose and fructan in varying amounts, so you’ll need to eat the amount that’s right for you. Cooked bell peppers tend to have a larger portion size of about 3.5 ounces/100g.
Is oyster sauce Low FODMAP?
Yes, both regular oyster sauce and vegan oyster sauce are low FODMAP. You’ll want to make sure you read labels carefully as some products have additives and extra ingredients that are considered high FODMAP foods.
Additionally, fish sauce in small quantities (1.5 ounce/40mL) is also considered low FODMAP. Vegan fish sauce in about the same quantity is also low FODMPAP. Be sure to read labels before purchasing to ensure there aren’t any high FODMAP ingredients in the sauce you’re purchasing.
Is cooking with red wine considered low FODMAP?
Yes, red wine is considered a low FODMAP ingredient. I know a lot of tomato sauce and pasta sauce recipes call for it. Know that grapes are low FODMAP, and wine is derived from grapes. You’ll need to make sure you’re purchasing quality ingredients without extra fillers etc.
Also know that some cheap white wines are processed with wheat/gluten, and may not be suitable for everyone on a low-FODMAP diet.
Are spring onions low FODMAP?
The green portion (tops) of spring onions are considered low FODMAP. The white bulb of spring onions is not a low FODMAP food.
Do you have any tips for adding variety to lunch?
The easiest way, in my humble opinion, to creating variety in lunch (and dinner) is to think about simple combinations. Using a simple formula like this one, we can create variety: protein + produce + carbohydrate + fat if possible. Here’s the combination in action:
- Ground Beef + Shredded Kale + Wild Rice + Cooked in Olive Oil
- Grilled Chicken + Frozen Baby Spinach + Roasted Potatoes + Cooked in Oil
- Steamed Fish + Oven Roasted Carrots + Gluten Free Tortilla + Shredded Turnip (you could make a low-FODMAP coleslaw with this)
Now, let’s take this a step further. We’ll take the first option and create variety with a few tweaks.
- Curry Seasoned Ground Beef + Oven Roasted Green Beans + Sushi Rice + Cooked in Perilla Seed Oil
- Asian Seasoned Ground Beef + Steamed Zucchini Quarters + Rice Pilaf + Cooked in Sesame Oil
- Lemongrass Seasoned Ground Beef + Homemade Coconut Cream Sauce + Jasmine Rice + Cooked in Coconut Oil
I could go on, but hopefully you get the idea. Start by making 5 basic combinations, then tweak each one to create variety. Now you have 15+ meals to rotate through. And I hope you also noticed these are super duper basic combos. There’s no point in being overwhelmed in the kitchen trying to make Michelin Star recipes that meet your needs.
Once you’re happy with the variety your basic combinations have given you, start making more complicated meals if that’s your jam.
What are some good spices and herbs I can purchase when following a low FODMAP diet?
Here are some good herbs and spices that are suitable for a low FODMAP diet (not an exhaustive list):
- Basil
- Cilantro
- Coriander
- Lemongrass
- Mint Oregano
- Parsley
- Tarragon
- Thyme
- Black Pepper
- Cardamom
- Cinnamon
- Cloves
- Cumin
- Nutmeg
- Paprika
- Turmeric
Do you have recipes for low FODMAP side dishes?
I do indeed have great side dish recipes for you to enjoy, 9 to be exact. The easiest way to find said side dishes along with recipe inspiration is to use the Advanced Recipe Search on RAISE. I’ve taken the liberty to preselect low FODMAP and side dishes for you with this link. However, if you have other dietary restrictions, or want to choose a different meal type, you can add those as well to make sure the recipes shown are perfect for you.
Is feta cheese a low FODMAP food?
The great news is that feta cheese is considered a low FODMAP food. It’s also a super versatile ingredient and I could see you making something like a kale and hard boiled eggs salad with feta crumbles on top.
Other low FODMAP cheeses include:
- Brie
- Camembert
- Cheddar
- Cottage Cheese
- Goat Cheese
- Mozzarella
- Parmesan
- Swiss
Ricotta is also considered a low FODMAP cheese, but has a 2 Tablespoon limit. I could see you using that as a spread or even mixed into a salad dressing to give it extra body and flavour.