150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (2024)

Welcome to our yummy collection of 150+ Low FODMAP recipes! These Low FODMAP recipes have been dietitian reviewed and specifically designed to be safe for the first phase of the diet. We also have gluten free, dairy free and allergy friendly options available. If you need more support make sure you check out our Low FODMAP meal plans.

150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (1)

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150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (3)

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  1. Low FODMAP Crispy Pork Belly with Peanut Soy Sauce

    Prepare in 15 MIN
    Cook in 120 MIN

    Low Fodmap crispy pork belly with tangy peanut soy sauceand sweet coconut rice is my idea of the perfect meal!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (4)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (5)

    Gluten Free Option

    By Alana ScootReviewed By Joanna Baker (APD)

  2. Low FODMAP Pikelets

    Prepare in 10 MIN
    Cook in15 MIN

    It doesn’t get better than soft and fluffy, melt-in-yourmouth low FODMAP pikelets smothered in strawberry jam and cream!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (6)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (7)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  3. Crunchy Low FODMAP Garlic Bread

    Prepare in 5 MIN
    Cook in 10 MIN

    Say hello to your new have with EVERYTHING side dish! MyCrunchy Low FODMAP Garlic Bread.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (8)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (9)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  4. Low FODMAP Cheesy Broccoli & Zucchini Fritters

    Prepare in 10 MIN
    Cook in15 MIN

    Cheesy gooey goodness combined with a side of feel-goodveggies. I’m in! These Low FODMAP Cheesy Broccoli & Zucchini Fritters had usdrooling.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (10)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (11)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  5. Low FODMAP Roast Veggie & Green Bean Frittata

    See Also
    Savory Muffins with Spinach, Roasted Peppers and Feta Recipe - Pamela SalzmanCranberry Pecan Goat Cheese Balls – Recipe from Yummiest Food CookbookHealthy Whole30 Carrot Slaw Recipe - Peas and CrayonsFREE Sample Low Histamine Recipes

    Prepare in 30 MIN
    Cook in25 MIN

    Sweet roast veggies, fluffy eggs, and chunky homemaderelish. This Low FODMAP roast veggie & green bean frittata was the BEST wayto clean out my fridge.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (12)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (13)

    Gluten Free Option

    By Alana ScootReviewed By VANESSA COBARRUBIA (RD)

  6. Low FODMAP Lemony Poppyseed & Zucchini Muffins

    Prepare in 10 MIN
    Cook in15 MIN

    These low FODMAP moist lemony poppyseed & zucchinimuffins make yummy snacks or delicious grab and go breakfasts.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (14)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (15)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  7. Low FODMAP BBQ Lamb Skewers with Yoghurt Dressing

    Prepare in 15 MIN
    Cook in30 MIN

    Juicy low FODMAP lamb skewers drizzled in lemon yoghurtdressing served with smashed potato and slaw… YES PLEASE!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (16)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (17)

    Gluten Free Option

    By Alana ScootReviewed By VANESSA COBARRUBIA (RD)

  8. Low FODMAP Christmas Fruit Mince Pies

    Prepare in 50 MIN
    Cook in20 MIN

    It wouldn’t be the holidays without low FODMAP ChristmasFruit Mince Pies!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (18)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (19)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  9. Low FODMAP Sponge Cake

    Prepare in 15 MIN
    Cook in20 MIN

    Fluffy melt in your mouth low FODMAP sponge coupled withvanilla cream and strawberry jam… I’m drooling just thinking of it.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (20)

    Gluten Free Option

    By Alana ScootReviewed By GERALDINE VAN OORD (APD)

  10. Low FODMAP Dark Chocolate Energy Bites

    Prepare in 10 MIN
    Cook in0 MIN

    Looking for a low FODMAP tasty energy bite? We’ve got youcovered with these yummy peanut butter and dark chocolate bites.

    By Alana ScootReviewed By JOANNA BAKER (APD)

  11. Low FODMAP Miso & Chilli Tofu Skewers

    Prepare in 10 MIN
    Cook in30 MIN

    Low FODMAP miso & chilli tofu skewers create adelicious vegan meal. Banish boring tofu by marinating your tofu for at leasttwo hours before you cook.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (23)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (24)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  12. Low FODMAP Mustard Salmon Mason Jar Salad

    Prepare in 5 MIN
    Cook in 12 MIN

    Fresh flavours, crunchy ingredients and packed full ofomega 3… this low FODMAP Mustard Salmon Mason Jar Salad is perfect and makes fora guilt-free lunch.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (25)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (26)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  13. Low FODMAP orange Miso Roast Veggie & Lentil Salad

    Prepare in 15 MIN
    Cook in30 MIN

    This low FODMAP orange miso roast veggie and lentil saladis an Asian flavour bomb that keeps you going back for more!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (27)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (28)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  14. Low FODMAP Louise Cake

    Prepare in 20 MIN
    Cook in10 MIN

    This low FODMAP Louise cake is a delicious treat. We lovehow the biscuit base combines with the tangy jam and soft marshmallow coconuttopping…

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (29)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (30)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  15. Low FODMAP Roast Veggie & Sausage Breakfast Casserole

    Prepare in 25 MIN
    Cook in45 MIN

    This low FODMAP roast veggie and sausage breakfastcasserole is absolutely delicious! It’s the perfect make-ahead breakfast for abusy work week.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (31)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (32)

    Gluten Free Option

    By Alana ScootReviewed By LAUREN RENLUND (RD)

  16. Low FODMAP Thai Pumpkin Noodle Soup

    Prepare in 10 MIN
    Cook in55 MIN

    Nothing beats thick and creamy low FODMAP Thai pumpkinnoodle soup! I love how the fresh Asian flavours combine to make a tastesensation.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (33)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (34)

    Gluten Free Option

    By Alana ScootReviewed By JOANNA BAKER (APD)

  17. Low FODMAP Slow Cooked Beef Cheeks

    Prepare in 35 MIN
    Cook in360 MIN

    These low FODMAP slow cooked beef cheeks are so tenderthey melt in your mouth with lashings of gravy, and creamy mashed potato.

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (35)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (36)

    Gluten Free Option

    By Alana ScootReviewed By GERALDINE VAN OORD (APD)

  18. Low FODMAP Orange Thyme Pork Skewers with Slaw

    Prepare in 30 MIN
    Cook in50 MIN

    These low FODMAP orange thyme pork skewers with chive slaware sure to be a hit at your next gathering!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (37)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (38)

    Gluten Free Option

    By Alana ScootReviewed By AUDREY INOUYE (RD)

  19. Low FODMAP Peanut Butter Cookies

    Prepare in 10 MIN
    Cook in12 MIN

    Did someone say low FODMAP peanut butter cookies? Theselittle babies are my new addiction!

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (39)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (40)

    Gluten Free Option

    By Alana ScootReviewed By LAUREN RENLUND (RD)

  20. Low FODMAP Banana Bread

    Prepare in 15 MIN
    Cook in50 MIN

    It doesn’t get better than soft fluffy low FODMAP bananabread smothered in butter! This low FODMAP baking makes a yummy snack

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (41)

    Dairy Free

    150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (42)

    Gluten Free Option

    By Alana ScootReviewed By GERALDINE VAN OORD (APD)

150+ Low FODMAP Dietitian Reviewed Recipes - A Little Bit Yummy (2024)

FAQs

What foods are surprisingly low FODMAP? ›

10 Low FODMAP Foods you Didn't Know you Could Eat
  • Fruit. ...
  • Cheese. ...
  • Greek yoghurt. ...
  • Strawberry jam. ...
  • Beer and wine. ...
  • Chickpeas. ...
  • Dark chocolate. ...
  • Sugar (sucrose)
Nov 1, 2018

Read More ›
Why is the low FODMAP diet not working? ›

One reason the low-FODMAP diet may not work is that you may not have IBS but actually have another disorder. Your healthcare provider may need to do more tests, or you may need to go to a specialist. Other possible diagnoses include: Inflammatory bowel disease.

Learn More Now ›
Is canned tuna high FODMAP? ›

Tuna is low FODMAP in normal serving sizes. Fish and seafood are considered proteins and don't contain carbohydrates. Since FODMAPs consist only of carbohydrates, protein foods are free from FODMAPs. Avoid flavoring with garlic, onion, breading made with wheat, or any other high FODMAP ingredients.

Read On ›
What crackers can I eat with IBS? ›

Rice crackers or rice cakes

These versatile crunchy bites are generally gluten- and dairy-free, vegetarian, and readily available. Plus, two plain rice cakes or up to 20 plain rice crackers at a time are considered low FODMAP friendly, which means they'll be easy to digest if you have trouble with high FODMAP foods.

Know More ›
What happens if you stay on the low FODMAP diet too long? ›

GUT HEALTH

This is a concern long term, as healthy bacteria that live within our large intestine actually use these prebiotic fibres as a food source to survive. The reduction in prebiotic intake on a low FODMAP diet may negatively alter the gut microbiota in as little as 3-4 weeks.

See More ›
Why am I so tired on low FODMAP diet? ›

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

Read On ›
Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Tell Me More ›
What is the best drink for IBS? ›

Good choices include:
  • Iced tea instead of soda.
  • Milk alternatives like almond or coconut milk.
  • Hot black, green, white, and herbal tea.
  • Coffee and hot chocolate in moderation.
  • Beer, gin, vodka, whiskey, and wine.
  • Kombucha, kefir, and yogurt drinks.
  • Green smoothies and green juices.
  • Water.
Sep 6, 2023

See More ›
Can I eat pickles on low FODMAP? ›

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Know More ›
Is mayonnaise bad for IBS? ›

You can have salt, jams made from low-FODMAP fruits, mayonnaise, and mustard. Soy sauce, hot sauce (no garlic), tamari, and vinegar are also okay. Sweeteners that are okay include sugar (sucrose), powdered (confectioner's) sugar, brown sugar, glucose, and maple syrup.

View More ›

Are olives OK for IBS? ›

Olives are low FODMAP. This means they can be consumed according to your appetite. As always, check the label to detect any high FODMAP ingredient added to olives, such as garlic. However, olives are a source of fat, and if you are an IBS sufferer, you should eat them in moderation to avoid IBS symptoms.

Learn More Now ›
Is potato chips low FODMAP? ›

Are potato chips low FODMAP? Many potato chips are high FODMAP because the seasonings in them contain onion and/or garlic. However, plain and salted potato chips such as the classic original Lays chips or Ruffles original are low FODMAP. The ingredient list is simple, containing only potatoes, vegetable oil and salt.

View Details ›
Are fries OK on low FODMAP? ›

Although french fries (crisps) are suitable on a low FODMAP diet, it is important to be aware of how they are being cooked. This is because some french fries may add onion and garlic seasonings for flavour. Onion and garlic seasonings are high in the FODMAP oligosaccharides and fructans (2).

See Details ›
What is the most common FODMAP intolerance? ›

The most common digestive disorder affected by an intolerance to FODMAPs is IBS or irritable bowel syndrome, apart from Crohn's disease, ulcerative colitis, and other inflammatory bowel disorders (IBD).

See More ›
Why is low FODMAP not good long term? ›

Reason 1: It changes your gut microbiome

So when you cut back or eliminate FODMAP foods, you're actually in turn creating a change in your gut microbiome. In particular, you're affecting the amount of two specific types of bacteria that are beneficial to your health.

Know More ›
What are easy FODMAP friendly snacks? ›

Snacks with minimal preparation:

Fruit: kiwi fruit, pineapple, mandarin, orange, firm banana, rockmelon/cantaloupe. Dairy & alternatives: yoghurt (lactose-free), hot chocolate made with drinking chocolate or latte made with lactose-free if required or soy milk (made from soy protein), cheese & crackers.

Get More Info Here ›
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