FODMAP Elimination Diet Recipes

I had such an overwhelming response to my blog post about the FODMAP diet so thank you! If you would like to read it, you can find it HERE – I cover the history of my food issues and why I started the diet. A lot of people asked for a post about what I had been eating so I ‘ve put together my favourite meals along with some boring standard ‘fall back’ meals. Don’t forget to let me know your FODMAP elimination diet recipes!

FODMAP Elimination Diet Recipes

With all the meals and recipes listed below, please use your common sense and don’t just take my recommendation at face value – some of these recipes may have been tweaked by me to remove high FODMAP ingredients. Many recipes I found were listed as low FODMAP (probably for click bait) but had to be altered  before I could eat them. Please also bear in mind that there are so many different FODMAP lists around with differing ideas on what is allowed, I tried to be as strict as possible when making my list so that I could start from absolute zero. It goes without saying that I am not a dietician and that you should consult a doctor before taking on a drastic diet change.

BREAKFAST

Overnight oats – I flipping love porridge so when I discovered overnight oats many moons ago I was so happy. It’s really simple: you just throw all your ingredients in a tub the night before, put it in the fridge, the next morning take it out and either heat it up in the microwave or eat it cold. I used gluten-free oats and almond milk as the base, with some maple syrup to sweeten. I really liked the following additions: blueberries, strawberries, banana, raspberries or blackberries, but you can add whatever you like. (warning: if you search ‘overnight oats’ on Pinterest you will fall into an internet hole of deliciousness and may never escape). I also add chia seeds to thicken up the portion and give me a much needed energy boost first thing on a morning.

Sourdough toast, almond butter and sliced banana – I could eat this combination every…single…day. For every meal. I love it. It’s filling, it’s quick, and it’s just sweet enough that I can convince myself that it’s a treat.

LUNCH

Salad Nicoise – I work from home and most days I completely forget to have lunch which is terrible, I KNOW. I just get caught up in work and then realise at about 4pm that I’m famished. So, in an attempt to avoid this, I try to make salads the night before so that whenever I open the fridge the salads are there, ready to go. I LOVE Salad Nicoise anyway, so this was a no-brainer for me. The ingredients I used: tuna, tomatoes (not cherry ones if you’re on FODMAP – they’re too acidic), olives, hard-boiled eggs, lettuce, green beans, boiled potatoes. The dressing was olive oil mixed with Dijon mustard.

FODMAP elimination diet recipes

Mozzarella, tomato and basil salad – Again this is one of my favourite lunches, one I’ll often order when we’re out in a restaurant. It’s simple, delicious, light (which is good in the summer heat) and can be rustled up in next to no time. Do you really need me to tell you the ingredients of this?

FODMAP elimination diet recipes

DINNER

Turkey, feta and spinach burgers – These were by far the best things I made while doing the FODMAP elimination diet. They were absolutely delicious and I really enjoyed eating the leftovers for days afterwards. I think the best ‘diet’ food is a meal that doesn’t make you feel as though you’re missing out, and these were so tasty and filling that I definitely didn’t feel deprived! I used this RECIPE.

FODMAP elimination diet recipes

Grilled chicken and veg – A very boring staple that I relied on when I had no energy and no inspiration. I’d throw the chicken in the George Foreman grill and quickly steam the vegetables and I was ready to go. If you need a recipe for this you have much bigger problems than the FODMAP diet.

Sticky stir-fried beef – I found this on Pinterest and it was one of the three FODMAP specific recipes that I made that my husband actually ate and enjoyed (you have no idea how difficult this is). I found the recipe on Pinterest and it was absolutely gorgeous, sweet and quite quick to prepare. Find the recipe I used HERE.

FODMAP elimination diet recipes

Maple and sesame chicken – Another of the FODMAP meals that Aaron ate and really enjoyed, which isn’t surprising because it’s quite similar to the previous meal. Recipe HERE – I only put the spring onions in my husband’s portion as they’re not allowed on FODMAP.

Chicken Chow Mein – Another favourite meal of mine before I realised gluten was my body’s mortal enemy. This was the third meal Aaron ate and enjoyed. It may seem odd to talk about his reaction to the meals, but it’s hard enough completely changing your diet but if you don’t have the support of the people around you then it’s so much more difficult. I don’t want to be sat having grilled chicken if my husband is tucking into garlic bread and pasta right next to me! Recipe HERE – similar to above with regards to spring onions.

SNACKS

Dark chocolate. Yep. There are lots of delicious sounding recipes for FODMAP desserts but quite honestly, when it comes to sweet things I take the path of least resistance. That used to be grab bags of Twirl Bites or some Rocky Road brownies. Easy, quick, accessible. If I spend hours making a FODMAP-friendly cake or pudding, I would just eat the entire thing in one sitting to make it worth it. So I stuck with a slab of dark chocolate (remember to check for hidden gluten in dark chocolate, those sneaky buggers put it in everything!)

Eat Real’s range of crisps are INCREDIBLE. I know a lot of people make fun of hummus/lentil/quinoa crisps (*eye roll*) but when you’re limited to very plain potato-based crisps you soon crave something different. And these are honestly delicious. All are vegan but only some are gluten-free so you have to keep an eye out. My favourite FODMAP-appropriate ones are the Sea Salt Hummus Chips and the Lentil Chips. I’m still not sure whether ‘onion powder’ is allowed on FODMAP, if anyone knows please tell me in the comments below as the tomato & basil flavours are so scrummy and I’ll be thrilled if I can eat them again!

I hope you enjoyed my FODMAP elimination diet recipes. If you’ve tried the FODMAP diet, what are your favourite meals? Do you have favourite blogs or websites on which you find recipes? Let me know in the comments below!

Lex

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46 Comments

  1. 24th August 2016 / 1:58 pm

    This is very interesting, I hadn’t heard of the FODMAP diet before but your dishes look very nice, quite peckish now x

    • Lex
      25th September 2016 / 7:41 pm

      Thank you! I’d never really heard of it until I started having problems, I can’t believe the difference it has made!

  2. Kathleen Medjuck
    24th August 2016 / 4:28 pm

    I was wondering if you have a link to the foods you eliminated? You said there were many out there so I thought I’d have a look at yours since I’ve got Rosacea, bloating, and really bad cramps.

  3. 24th August 2016 / 4:59 pm

    Gosh these are some seriously good recipe suggestions! I’ve heard a lot of good things about this diet plan.

    • Lex
      26th September 2016 / 9:52 am

      Thank you! If you have stomach issues and are at a loss for what to do to find out what your intolerances are then I would definitely recommend talking to your doctor about FODMAP.

  4. 24th August 2016 / 6:38 pm

    I have to admit I’ve not heard of FODMAP before – I am ging to have to look into it a bit more now, thank you! x

    • Lex
      26th September 2016 / 9:55 am

      I hadn’t heard of it until I started looking into potential ways to help my stomach. It has helped so much!

  5. 24th August 2016 / 8:38 pm

    I’ve never heard of this before. I don’t really do diets as they are too restricting x

    • Lex
      26th September 2016 / 9:56 am

      I think you may have misunderstood the point of this post! The FODMAP diet aims to help you identify and eliminate foods that you struggle to digest and therefore that make you unwell. I’ll take restriction over pain and illness any day!

  6. 24th August 2016 / 8:57 pm

    I’ve not heard of this diet before will look into it. What great healthy meal ideas though

    • Lex
      26th September 2016 / 10:00 am

      I felt very overwhelmed until I started looking at the things I *could* eat – so many delicious meal ideas!

  7. 24th August 2016 / 10:06 pm

    I’m loving these meal ideas! I really need to start doing overnight oats! It’s so clever and simple.

    • Lex
      26th September 2016 / 10:00 am

      Overnight oats are wonderful, I can’t wait for colder weather so I can really embrace them again!

  8. Rhian Westbury
    24th August 2016 / 11:57 pm

    The turkey, feta and spinach burgers sound so good. So many great meal ideas x

    • Lex
      26th September 2016 / 10:01 am

      Oh my gosh they were amazing! I think I’ll make them smaller next time though as they were HUGE! x

    • Lex
      26th September 2016 / 10:03 am

      Thank you for your comment, however I think you’ve misunderstood the point of the FODMAP diet – it’s not to lose weight, it’s designed to help identify and eliminate food that makes you unwell!

  9. Emma Julia
    25th August 2016 / 7:13 am

    Forget FODMAP, these sound SO tasty regardless!

    • Lex
      26th September 2016 / 10:04 am

      That’s what I was going for – meals that didn’t feel like I was on a ‘diet’ while I was eating them! Thank you 🙂

    • Lex
      26th September 2016 / 10:05 am

      Oh my gosh that was so delicious – better than a take away!

    • Lex
      26th September 2016 / 10:08 am

      I love love love overnight oats, and there are so many recipes that you can always find one that suits you. YUM!

    • Lex
      26th September 2016 / 10:10 am

      It has completely transformed my health, it’s amazing. If people are struggling with intolerances then I would definitely recommend they talk to their doctor about FODMAP.

  10. thingssarahloves
    25th August 2016 / 10:15 pm

    I am obsessed with overnight oats – I love them. I have some in the fridge just now with fat free yoghurt, blackberries, blackcurrants and raspberries. So looking forward to breakfast tomorrow morning!

    • Lex
      26th September 2016 / 10:11 am

      Ooh that sounds delicious! It makes it so much easier to get out of bed in the morning if you have something yummy waiting for you…!

  11. 25th August 2016 / 10:35 pm

    It looks healthy and very yummy. I’m currently on a two month low carb program, but apart from the rice and oats, it all looks great to me xx

    • Lex
      26th September 2016 / 10:12 am

      I needed to make sure it was still tasty or I would have given up in the first week! So many lovely recipes x

  12. 26th August 2016 / 2:25 pm

    I really enjoyed reading the previous blog explaining all about FODMAP, so these recipes were a bonus. Love the sound of the stir fry and the burgers!

    • Lex
      26th September 2016 / 10:13 am

      Thank you so much Tanya! Those burgers, I’ll be dreaming about them!

  13. 26th August 2016 / 2:39 pm

    The food looks wonderful, I haven’t heard of fodmap before.

    • Lex
      26th September 2016 / 10:13 am

      It’s not very well known – which makes eating out very tricky!! – but I’m so glad my doctor suggested it.

    • Lex
      26th September 2016 / 10:14 am

      Thank you! I tried to make sure I didn’t feel like I was missing out while I was on it 🙂

  14. 26th August 2016 / 11:19 pm

    I love the sound of turkey, spinach and feta burgers! I will check out the recipe now 🙂 Amazing recipes you got there

    • Lex
      26th September 2016 / 10:15 am

      Those burgers were incredible… I need to make them again!

  15. 27th August 2016 / 3:23 pm

    your creations sound and look amazing! plus overnight oats are pretty much one of my fave breakfasts!

    • Lex
      26th September 2016 / 10:15 am

      Thank you Rachael! Overnight Oats are so delicious, I’m always trawling Pinterest for new recipes!

  16. cheskaaanels
    28th August 2016 / 8:34 pm

    I Haven’t heard of FODMAP before now actually but I think I’m going to look more into it! These dishes look great!

    • Lex
      26th September 2016 / 10:16 am

      If you struggle with food intolerances then I definitely recommend it, it’s been so helpful for me.

  17. 30th August 2016 / 10:32 pm

    I’ve not heard of Fodmap before but the meals here look and sound delcious. I love overnight oats.

    • Lex
      26th September 2016 / 10:17 am

      It’s not very well known as it’s only really undertaken by those with intolerances – but I was so pleased that I managed to eat so well on it!

  18. 13th September 2016 / 4:00 pm

    thank you so much for putting this together, I love the look of pretty much all of these meals so shouldn’t be a problem incorporating them <3

    • Lex
      24th September 2016 / 11:05 am

      You’re so welcome, I hope they help with some meal inspiration. I was surprised at how tasty they were, even without all of the usual ingredients!

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