3 Simple Low FODMAP Dinner Ideas
If you are someone who suffers from IBS or other digestive issues you may have heard of the low FODMAP diet. This diet is often recommended as a way to reduce your intake of possible problematic foods in an effort to alleviate your digestive symptoms.
In today's topic, we will review the low FODMAP diet. I’ll provide tips for meal planning and preparation and lastly, I will show you 3 simple dinner recipes you can make at home!
I’m Katie Bailey and I’m a gut health dietitian at Oswald Digestive Clinic where we help individuals improve and resolve bothersome digestive issues such as gas, bloating, diarrhea, constipation, abdominal pain, and much more.
If you or someone you know is experiencing these symptoms and would like to work with us you can schedule your first appointment! You can also download our free guide “5 ways to improve your gut health” as well if you want to get started right away!
Ok, so let’s get started on today's topic!
Low FODMAP Diet
FODMAP is an acronym for fermentable, oligosaccharides, disaccharides, monosaccharides, and polyols. These are types of carbohydrates that can be difficult for some people to digest.
When these carbohydrates are not properly absorbed in the small intestine, they can move into the large intestine, where they are fermented by gut bacteria, leading to uncomfortable symptoms like gas, bloating, abdominal pain, and diarrhea.
The goal of this diet is to reduce high FODMAP foods and replace them with low FODMAP foods in an effort to provide symptom relief. Ideally, once your symptoms are resolved, you can start reintroducing foods back in one at a time to determine what your individual trigger foods may be.
It’s important to remember that no two people are the same and this diet may need to be tweaked to meet your individual needs.
When first starting out this diet can seem overwhelming, therefore I would highly recommend working with a healthcare professional to make sure you are implementing the diet and the reintroduction phase correctly.
If this is something you are interested in trying we would be happy to help! You can schedule an appointment with us.
Tips for Meal Planning & Preparation
Meal planning and preparation are key to successfully following a low FODMAP diet. Here are some tips to get you started:
Plan your meals ahead of time - carve out time each week to plan out your meals. This will help ensure that you have all the ingredients you need to make your low FODMAP recipes.
Shop for low FODMAP ingredients - learn which foods are considered low FODMAP and make sure you have plenty of them on hand to use in your recipes.
Batch cook your meals - cook large batches of soups/stews that can be portioned out and frozen for future meals.
Keep low FODMAP snacks on hand - things like rice cakes, carrot sticks, and hard-boiled eggs.
Modify your favorite recipes - swap high FODMAP foods for low FODMAP foods.
Adjust portion sizes - sometimes you can still enjoy a high FODMAP food in smaller portions.
3 Simple Low FODMAP Dinner Ideas
Before we get to the recipes here are a few other dinner ideas you can try! Grilled chicken with roasted veggies like zucchini, bell peppers and carrots. Tuna salad made with mayo, celery and tomatoes, served in lettuce wraps. Baked salmon with homemade sweet potato fries.
Zucchini noodles and homemade turkey meatballs served with a low FODMAP canned tomato sauce. While following a low FODMAP diet can be challenging at first, finding simple dinner recipes that are easy on the gut can make things a little less overwhelming!
So, let's jump into today's recipes!
Recipe 1: Maple Mustard Chicken with Asparagus & Sweet Potato
1 tbsp maple syrup
1 tbsp Dijon mustard
1 1/2 tsp apple cider vinegar
1 tbsp soy sauce
8oz chicken breast
1 bunch asparagus
1 sweet potato
salt & pepper to taste
Preheat over the 400F.
In a small bowl combine the maple syrup, mustard, vinegar, and soy sauce. Mix well and pour into a ziplock bag with the chicken and store in the fridge while you prep the other food.
Toss asparagus and sweet potato in a bowl with avocado oil and salt and pepper.
Place chicken, asparagus, and sweet potato on a parchment-lined baking sheet and bake for 20-25 minutes.
Recipe 2: Turkey Pineapple Quinoa Bowl
1 cup cooked quinoa (1/2 cup quinoa + 1 cup water)
1 tbsp avocado oil
1 lb ground turkey
1 tbsp curry powder
1/8 tsp cayenne pepper
1 tbsp fresh ginger
1 cup pineapple
1 carrot, grated
1 zucchini, grated
1 tbsp soy sauce
1 cup baby spinach
salt and pepper to taste
In a large skillet, over medium heat add avocado oil, ground turkey, curry, cayenne, salt, and pepper to taste and stir until turkey is cooked through.
When turkey is fully cooked stir in ginger, pineapple, quinoa, carrot, zucchini, and soy sauce.
Reduce heat and let cook for about 5 minutes, remove from heat and stir in spinach until wilted.
Recipe 3: Shrimp Stir-Fry over Rice
1/2 pound shrimp, raw
1 tsp avocado oil
2 carrots, chopped
1 zucchini, chopped 1/3 cup soy sauce
1/3 cup water
1 tbsp brown Sugar
1/2 tsp ginger
1 tsp cornstarch
1 cup cooked basmati rice
Add avocado oil, and chopped zucchini and carrots to a skillet and cook until tender.
Mix together soy sauce, water, brown sugar, ginger, and cornstarch together and set aside.
Add shrimp and cook until pink.
Add sauce and let simmer for 5 minutes.
Serve over cooked rice.
Before we wrap up our topic for today, I wanted to make sure to mention that the FODMAP diet is not intended for long-term use; it is a short-term intervention that can help identify trigger foods and help manage digestive symptoms.
The diet is typically followed for 6-8 weeks, after which high FODMAP foods are then gradually reintroduced to determine an individual’s tolerance to that particular food.
It's important to remember that we are all unique and there are other factors that can contribute to digestive issues like stress, lack of sleep, and other medical conditions.
Therefore, I would recommend working with a professional who can not only help you with the diet but can also explore any other possible causes of your symptoms.
I encourage you to try these simple low FODMAP dinner recipes and let us know what you think! Ok, that’s it for today!
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Thank you! I’ll see you next time!
If you'd like to explore any of this information further or obtain an individualized nutrition plan, you can schedule an initial appointment at our clinic. We also take insurance and some of our clients get full coverage, which is great.
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