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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  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
    Spicy Cilantro Beef (20 Minute recipes) - Tiffy CooksBeef chow mein - great mince/ground beef recipe!Homemade Yakisoba Sauce RecipeThis Queen City-Approved Cincinnati Chili Recipe Will Blow Your Mind

    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

Find Out More ›
What foods are unlimited on the Fodmap diet? ›

What can I eat on the FODMAP diet?
  • Dairy-based milk, yogurt and ice cream.
  • Wheat-based products such as cereal, bread and crackers.
  • Beans and lentils.
  • Some vegetables, such as artichokes, asparagus, onions and garlic.
  • Some fruits, such as apples, cherries, pears and peaches.

Learn More ›
Can you stay on a Fodmap diet indefinitely? ›

MY doctor/dietitian/nutritionist/Google told me that the low-FODMAP diet is ONLY intended for 4-6 weeks. If you stay on it, it isn't healthy for your body or your gut. First off, you are CORRECT.

View More ›
What happens if you eat a high Fodmap food on low FODMAP diet? ›

Instead, high FODMAP foods can trigger symptoms when the bacteria in your gut break the FODMAPs down through fermentation (2). This process can draw water into the gut, create gas, and cause distension, and all this can lead to cramps, bloating, abdominal pain, diarrhoea and constipation (2).

Tell Me More ›
Can I eat peanut butter on a low FODMAP diet? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Learn More Now ›
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).

Keep Reading ›
Is coffee low in FODMAP? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Tell Me More ›
What bread brands are low in FODMAP? ›

Low-FODMAP Certified Breads
  • Schar Gluten Free Baguette.
  • Schar Gluten Free Ciabatta Rolls.
  • Schar Gluten Free Deli Style Seeded.
  • Schar Gluten Free Deli Style Sourdough.
  • Schar Gluten Free Multigrain Ciabatta Rolls.
  • COBS Bread Low FOD Loaf.
Apr 20, 2020

Keep Reading ›
Why am I gaining weight on a low FODMAP diet? ›

A person with IBS may try to eliminate certain high FODMAP foods from their diet and choose safer foods instead. This approach can lead to weight gain if their chosen foods are high in carbohydrates and fats. A low FODMAP diet does exclude a range of nutritious foods.

Discover More ›
Why am I so tired on a 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 The Full Story ›

Why do I feel worse on a 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.

Find Out More ›
Is Greek yogurt low in FODMAP? ›

Greek yogurt contains less lactose due to its production process making it a great low FODMAP option, as long as you're sticking to a low FODMAP serving size and adding only low FODMAP sugars/fruits/sweeteners (if any).

Learn More Now ›
What food has the highest FODMAP? ›

High FODMAP foods
  1. Wheat. Wheat is one of the single biggest contributors of FODMAPs in the Western diet. ...
  2. Garlic. Garlic is one of the most concentrated sources of FODMAPs. ...
  3. Onion. Onions are another concentrated source of fructans. ...
  4. Fruit. ...
  5. Vegetables. ...
  6. Legumes and pulses. ...
  7. Sweeteners. ...
  8. Other grains.
Jun 2, 2022

Know More ›
Are blueberries low in FODMAP? ›

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Show Me More ›
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.

View More ›
What are easy FODMAP friendly snacks? ›

Low FODMAP snacks to buy in the supermarket
  • Gluten-free pretzels.
  • Low FODMAP nuts, such as peanuts, macadamia nuts or walnuts.
  • Plain sweet or salty popcorn.
  • A pot of lactose-free yoghurt (if it is a fruity yoghurt, make sure no high FODMAP ingredients have been added)
  • Rice cakes with dark chocolate topping (max.
Apr 24, 2019

Know More ›
Are French fries FODMAP friendly? ›

Yes, french fries are low FODMAP. According to the Monash app, no FODMAPs were detected in potatoes, so you can eat freely according to appetite. However, ensure the fries are not coated with high FODMAP ingredients or fried with high FODMAP additives.

Get More Info Here ›
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