Low-FODMAP dinner recipes to help relieve the symptoms of IBS, candida, SIBO, autoimmune disease, and/or other inflammatory diseases. Easy to prepare fresh meals!
If you’re a long-time follower, you know I primarily eat a Low-FODMAP diet to keep my gut health in check. You can read more about My Journey with Gut Health and also check out How to Improve Your Digestion if you’re looking for more detailed information on how IBS and the Low-FODMAP diet work.
If you suffer from IBS, SIBO, Candida, or inflammatory issues have experienced flairs through dietary or lifestyle choices, know two things: 1.) You’re in great company, and 2.) You can absolutely manage some of your symptoms through making adjustments to your diet.
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.
You can look at a FODMAP sensitivity similarly to lactose intolerance. Someone who is lactose intolerant lacks the enzymes to break down the lactose in milk, so milk makes them ill. Those who have issues digesting high-FODMAP foods lack the tools to break them down, which causes the carbohydrates to ferment in your gut or permeate your gut lining and enter your bloodstream.
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.
Recently, my gut health has turned a magnificent corner and I can now incorporate high FODMAP foods in my diet in moderation, but I still find cooking Low-FODMAP for the most part 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, even though I don’t necessarily need to eat Low-FOMAP anymore. They are nutritious, flavorful, nourishing, and digest oh-so well!
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.
Without further adieu, here are..
40 Low-FODMAP Dinner Recipes:
Chicken & Turkey:
- Lemon Herb Baked Chicken Salad
- Creamy Tuscan Chicken
- Pressure Cooker Green Curry
- 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
- Teriyaki Ground Turkey Skillet with Vegetables
- Healthy Chinese Chicken Salad
- Lemon Rosemary Braised Chicken Thighs
- 30-Minute Ground Turkey Sweet Potato Skillet
- Creamy Rosemary Chicken Soup with Rice
- Nightshade-Free AIP Curry
- Immunity-Boosting Turmeric Chicken Soup
- Instant Pot Turmeric Chicken and Root Vegetables
- Instant Pot Asian Turkey Lettuce Wraps
- Orange Marinated Chicken Bowls with Zucchini Rice
- Basil Coconut Ground Beef Skillet with Vegetables and Rice
- Pressure Cooker Korean Beef Bulgogi
- Spaghetti Squash Bolognese
- Thai Meatballs
- Instant Pot Tart Cherry Short Ribs
- Instant Pot Beef Stew
- Instant Pot Paleo Pumpkin Chili
- Instant Pot Barbacoa Beef
- 30-Minute Vegetable and Ground Beef Skillet
Fish & Seafood:
- Orange Ginger Baked Halibut with Blueberry Avocado Salsa
- Cod Salad with Basil Walnut Pesto
- Teriyaki Salmon Bowls
- Pesto Salmon in Parchment Paper
- Salmon Bowls with Avocado and Carrot Rice
- Citrus Ginger Turmeric Parchment Paper Salmon
- Crispy Paprika Salmon Bowls with Ginger Vegetables and Rice
- Salmon Stir Fry with Vegetables
- Grilled Salmon Kabobs with Pesto
- Orange Butter Lemon Salmon
- Mediterranean Salmon in Parchment Paper