Low-FODMAP dinner recipes to help relieve the symptoms of IBS, candida, SIBO, autoimmune disease, and/or other inflammatory diseases. Easy to prepare fresh whole food meals that are designed to relieve symptoms in the short term.
I originally posted this roundup on January 13, 2020, but figured I would add more delicious Low-FODMAP dinner recipes that I created throughout the year and update you on my gut health.
If you’re a long-time follower, you know I ate a Low-FODMAP diet for a couple of years in order to keep my IBS symptoms under control.
After I began working with a holistic nutritionist to uncover the root cause of my GI symptoms, my gut health turned around in a massive way, and I can now eat higher FODMAP foods without noticing the IBS symptoms I did before.
To get the full story on how I healed my leaky gut, read my blog posts on How I Healed My Gut Part One: My Gut Healing Protocol and How I Healed My Gut Part Two: Healing Through Mindset.
If you suffer from IBS, SIBO, Candida, or inflammatory issues have experienced flairs through dietary or lifestyle choices, know that you’re in great company, and you can absolutely manage some of your symptoms through making adjustments to your diet.
However, it is crucial to note that a Low-FODMAP diet is not recommended as a long-term solution, and it will not address the root cause gut problems.
The Low-FODMAP diet is meant to be used in small doses to help relieve bad symptoms while working with a professional to heal the root cause of the symptoms.
In fact, research shows Low-FODMAP is so effective at starving gut bacteria that it causes lack of diversity in the gut microbiome, which can in turn cause problems with gut health later down the road.
When I was in the thick of my symptoms, I thought there was no way I could possibly live a normal life again. This simply wasn’t true! Your body is designed to heal, and it absolutely will if you help give it the right conditions.
This blog post is intended to help those of you who are struggling with IBS (candida, SIBO, GERD, leaky gut, etc.) find relief from your symptoms in the short term while you’re working to figure out the cause of the issue.
Let’s dive in.
What is a Low-FODMAP Diet?
FODMAPs are Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. Put simply, all of these are short chain carbohydrates and sugar alcohols found in natural whole foods.
These compounds can be difficult for some people to digest, particularly those with Irritable Bowel Syndrome. Foods that are high in FODMAPs (onions, garlic, wheat, dairy, cruciferous vegetables, fermented foods, avocado, and many, many more – see the full chart of high and low-FODMAP foods here) can cause painful symptoms such as gas, bloating, distention, fatigue, and irregular bowel movements.
A diet that is low in FODMAPs is a diet that is low in fermentable carbohydrate, lowering the amount of fermentation that goes on in your gut, thus creating less instances of constipation, diarrhea, gas, bloating, all around systemic inflammation, etc.
While eating a Low-FODMAP diet is not a long-term solution to resolving all gut and inflammatory issues, it can definitely provide the relief you need for short periods of time. If you experience flairs when you don’t eat Low-FODMAP, that is a clear sign the underlying issue needs to be addressed with a practitioner.
Although I no longer need to eat a Low-FODMAP diet consistently, I still find cooking Low-FODMAP meals is an easy way of keeping my digestion moving along at a steady pace.
I have included my favorite Low-FODMAP dinner recipes in this post. I put many of these recipes on constant rotation in my own home. They are nutritious, flavorful, nourishing, and digest oh-so well!
Important Notes:
DO note that some of these recipes include ingredients that have a moderate level of fermentable carbohydrate (such as broccoli or avocado, etc). Remember certain foods are considered low-FODMAP in a low quantity and only reach high-FODMAP status after a certain volume. In essence, you would need to exceed a certain amount in order to experience a reaction.
If your symptoms are very severe and there is any ingredient you are concerned about, simply skip it!
In addition, there are a few recipes in this post that are not Low-FODMAP until you follow the instructions in the Recipe Adaptations list (which usually just involves omitting the onion and/or garlic). Be sure to read through the post carefully. 🙂
And now let’s eat! Here are..
40 Low-FODMAP Dinner Recipes:
Chicken & Turkey Recipes:
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- Creamy Rosemary Chicken Soup with Rice
- Instant Pot Turmeric Chicken and Root Vegetables
- Creamy Tuscan Chicken
- Lemon Rosemary Braised Chicken Thighs
- Immunity-Boosting Turmeric Chicken Soup
- Orange Marinated Chicken Bowls with Zucchini Rice
- Turmeric Ginger Ground Turkey Bowls
- Lemon Herb Baked Chicken Salad
- Pressure Cooker Green Curry
- Turmeric Chicken Fried Rice
- Orange Ginger Grilled Chicken
- Pumpkin Chicken Chili
- Zucchini and Ground Turkey Skillet
- 30-Minute Teriyaki Chicken Stir Fry
- One-Pot Indian Chicken Biryani
- One-Skillet Ground Turkey Thai Curry with Rice
- 20-Minute Mongolian Turkey
- Teriyaki Ground Turkey Skillet with Vegetables
- Instant Pot Turmeric Rotisserie Chicken
- Healthy Chinese Chicken Salad
- 30-Minute Ground Turkey Sweet Potato Skillet
- Nightshade-Free AIP Curry
- Creamy Sweet Potato & Ground Turkey Soup
Beef Recipes:
- 30-Minute Vegetable and Ground Beef Skillet
- Beef Tenderloin Recipe
- Basil Coconut Ground Beef Skillet with Vegetables and Rice
- Instant Pot Beef Bourguignon
- Pressure Cooker Korean Beef Bulgogi
- Spaghetti Squash Bolognese
- Thai Meatballs
- Instant Pot Tart Cherry Short Ribs
- 30-Minute Teriyaki Beef Skillet
- Instant Pot Beef Stew
- Instant Pot Paleo Pumpkin Chili
- Instant Pot Barbacoa Beef
Fish & Seafood:
- Orange Ginger Baked Halibut with Blueberry Avocado Salsa
- Crispy Paprika Salmon Bowls with Ginger Vegetables and Rice
- 4-Ingredient Mediterranean Stuffed Salmon
- Chili Lime Baked Cod
- Pesto Salmon in Parchment Paper
- Cod Salad with Basil Walnut Pesto
- Salmon Bowls with Avocado and Carrot Rice
- Teriyaki Salmon Bowls
- Crispy Skin Salmon
- Citrus Ginger Turmeric Parchment Paper Salmon
- Salmon Stir Fry with Vegetables
- Grilled Salmon Kabobs with Pesto
- Orange Butter Lemon Salmon
- Mediterranean Salmon in Parchment Paper
My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!
If you make any of these recipes, feel free to share a photo on Instagram and tag @The.Roasted.Root!
No vegetarian options ?
@C, was thinking the same.
We eat no meat.
And my gerd sufferer certainly cannot stomach rice in the evening for dinner.
I substitute meat with tofu. Other meat substitute options are often not low Fodma.
Hugh
@Michelle, tofu and most soy products are high fodmap. please be careful.
what a great collection. My digestive system just took a downward slide and I need to do some serious repair work.
I hope you love these recipes!
Jesus, these recipes are not all low fodmap at all.. Several recipes with e.g. onion or mushrooms. Please comb through your suggestions.
Hi Andreas,
As I mention in the post, the recipes that do include onion or garlic (or other high-FODMAP ingredient) include notes in the Recipe Adaptations section to remove it.
@Andreas, I agree with you. Don’t group all these recipes as “low FODMAP” if I need to omit ingredients. Might as well just look at any recipe and leave out onions, garlic, etc.
Would you still recommend rice for someone with candida overgrowth?
I’m so incredibly thankful to have run across your recipes. I have recently seen a natural/functional medicine doctor and he recommended that I follow a low FODMOPS and Paleo like diet. I was so unsure how to cook without onion and garlic. These have given me so many great ideas!
Hi Jennifer! I’m so happy to hear these recipes are a good fit for you! Let me know if you have any questions or feedback along the way. Best of luck with your healing journey! 😀 xoxoxo
Thank you so much for the great information and recipes. I have been searching for meal ideas that are both low carb and low fodmap. The way that you specify which categories each recipe falls under is so helpful as I search for the ones that fit this need.
I’m so happy to hear this post is helpful for you! Thank you for the sweet note and the feedback! xoxo
Id buy the fodmap recipes as a cook book!
I appreciate the support, Patricia! I don’t have a cookbook with Low-FODMAP recipes, but I have seen some on Amazon that look great! Much love to you and your family 🙂
After reading some comments, I thought I would mention that for the low fodmap friends here, FODY foods makes a wonderful chicken soup base (as well as vegetable soup) that is a life saver. Being also low histamine, I cannot make my own broth anymore. The chicken soup base is delicious and I highly recommend it to anyone here who follows a low fodmap, no onion or garlic, diet. This can be used to cook noodles, rice, as a seasoning, and of course, to make chicken broth.
Thanks so much for sharing this, Cara! This is very helpful 🙂
Thank you for this tip Cara!
And while I’m here, Julia, I very much appreciate all your time and effort putting all these out there for us. I lose faith in mankind when I read people complaining about free recipes. I know these will help me and I really appreciate them!!
Hi Shelly! I really appreciate the sweet words and support! This is precisely how I feel too…it seems like some humans require an echo chamber to let out their daily frustrations. Always interesting when that happens to be in the comment thread of a food blog that’s just trying to help, lol. I appreciate your level-headed approach to life 🙂