Chia seeds are one of my favorite low FODMAP fiber sources, and this chia pudding is a great way to add LOTS of fiber without additional digestive upset.
For those looking for an easy (and delicious!) way to boost their fiber intake, these muffins are the answer with more than six grams of fiber per muffin!
This meal is light and creamy with TONS of flavor (sans FODMAPs). I served with blistered shishito peppers and a half cup of brown rice, but the meal is substantial enough on its own. Special enough for date night, but easy enough to make on a weeknight.
Chicken soup is one of the ultimate comfort foods not to be missed while following a low FODMAP diet! When I don’t have homemade chicken broth on hand, I use FODY’s chicken soup base and hardly notice a difference.
For too long, I avoided chili while following a low FODMAP diet. But I’m here to tell you that you can enjoy chili by making it yourself with a few simple swaps. Top to your liking and tolerance level!
This better-than-takeout fried rice is perfect when you’re tired of cooking and cleaning/don’t have a lot of groceries/get home late and need something to eat FAST.
Stir fry is one of my favorite weeknight dinners because it is so customizable and comes together in a snap! It’s also a great way to use up leftover veggies in the fridge…
Soup is definitely a cold-weather favorite food of mine, but it can be tough to find without garlic and onions. My solution: make your own. It’s easier than you think!
This meal came together in fifteen minutes after a busy day at work! It’s naturally gluten-free, low in FODMAPs and can be made dairy-free. It’s one of my clients’ favorites!
These customizable lettuce wraps come together in minutes for the perfect weeknight dinner!
Traditional green goddess dips and dressings are made with sour cream, mayonnaise and lots of garlic– not exactly FODMAP friendly. This low FODMAP version is made using protein-packed Greek yogurt and flavored with TONS of herbs. It’s great for helping you boost your veggie intake and can help you use up herbs before they go bad!
This pumpkin seed dip is my favorite alternative to hummus since becoming more aware of FODMAPs in my diet. Pumpkin seeds are a great addition to a low FODMAP diet with 8 g of plant-based protein and 3 g of fiber in 1/4 of a cup of seeds.
Potato skins may be one of the most underrated football foods around because they can be made low in FODMAPs and enjoyed by all– a win win!
Skip the overly sweet pumpkin treats and spice things up with this pumpkin smoothie! As is, this smoothie is a satisfying snack for one, but it can be doubled for two or further modified to fit all your nutritional needs.
A lighter option for your mint chip cravings! As is, this smoothie is a satisfying snack for one, but it can be further modified to fit all your nutritional needs.
This quintessential combo is naturally low in FODMAPs with tons of flavor. Officially declared the “salad of the summer” by my husband, it’s refreshing yet filling enough for an al fresco dinner
A caprese salad is one of my go-to orders when dining out and looking to avoid FODMAPs. For this one, I’ve added my low FODMAP pesto as dressing and to bring the basil flavor in full force.
This potato salad is perfect for all your summer celebrations! It’s dairy-free, gluten-free and super light making it picnic perfect and a total crowd pleaser.
This bok choy salad is such a crowd pleaser! I’ve shared with everyone from my gal pals to my in-laws with rave reviews. Plus, it’s gluten-free and low in FODMAPs making it great for any group with different dietary needs.
This recipe is inspired by Ina Garten’s, which uses quinoa instead of traditional bulgar wheat to make it gluten-free. Omit the feta entirely to make it dairy-free and vegan, and only use the green parts of your green onion to keep it low in FODMAPs.
Perfect for nights when cooking needs to be kept to a minimum– and when ahi tuna is on sale!
Starting the low FODMAP diet can feel overwhelming. It often seems like there's a long list of foods to avoid, but not enough ideas for what you can eat.
Making and freezing pesto is a great way to hold on to those summer flavors long after your patio plants are gone. Use a silicone ice cube tray to easily pop out just the amount you need for fast meals in the future!
Don’t skip of flavor when you’re looking to reduce FODMAPs! Make this marinade from your pantry staples and avoid any unnecessary digestive upset.
Making this chicken broth in a slow cooker is easy and ensures you have a low FODMAP option on hand for future recipes. It can be stored for a week in the refrigerator or frozen for up to three months.
When I know it’s going to be hard to get up and at ‘em in the morning, I prep breakfast the night before. Overnight oats is one of my favorite low FODMAP breakfasts that can be modified to fit many dietary restrictions– and loaded with fiber