Here is a delicious salad that is naturally low in FODMAPs. The best part about it is that it keeps until the next day, particularly if you only add the arugula in as needed. Omit the honey and be sure to keep the pine nuts to less than 2 tablespoons per serving.
Low FODMAP Peanut Sauce
Polenta with Eggplant and Tomatoes
A delicious Ottolenghi recipe! I don't think I've made a recipe out of either of his cookbooks (Plenty and Jerusalem) that I haven't loved. This one is a bowl of warm happy goodness. To make it low FODMAP, remove the tomato paste. I keep it simple by making polenta from coarsely ground corn meal rather than from fresh corn.
A quick primer (or refresher) on Polenta from The Kitchn:
"Polenta is really a dish, not an ingredient, from northern Italy. It refers to a porridge or mush now made from coarsely ground cornmeal since corn was cultivated in Europe in the 16th century, but was also in the past made with farro, chestnuts, millet, spelt or chickpeas. Polenta is usually made from yellow corn.
Packages labeled polenta mean that the grind of the corn is appropriate to make the polenta dish, but you can substitute regular medium or coarsely-ground cornmeal instead. Don't use finely ground cornmeal or corn flour which have too fine of a consistency and will give the finished dish a pasty texture."
Roasted Chicken With Potatoes, Arugula, and Yogurt
I love a sheet pan recipe and this is delicious! With a few tweaks, it can be low FODMAP as well:
- For harissa, use 1 T smoked paprika and 1/2 t cayenne
- For leeks, use the dark green part only
- For garlic yogurt sauce, add 1 t garlic oil to lactose-free plain yogurt
Low FODMAP Lentil Stew
The weather says it is time for soups and stews! This is one of my favorites - simple, hearty, and high adaptable (from Smitten Kitchen). Canned lentils are allowed on the Low FODMAP diet, just be sure to keep the portion size to 1/2 cup per serving.
Low FODMAP Prepared Asian Sauces
Low FODMAP Diet Staples
Low FODMAP Sweet Potato Stew
Low FODMAP Coconut Milk Curry
Low FODMAP Turkey and Quinoa Bowls
Low FODMAP Nut Tart with Green Herb Sauce (Vegan)
Here is a tasty dish from Calm Belly Kitchen. It definitely requires a lot of prep time, but it is so worth it!
Low FODMAP Lentils
One of the many updates to the Low FODMAP diet includes the addition of a few varieties of lentils. This is a huge plus, considering their nutritional value, and also very useful for vegetarians following the low FODMAP plan. Lentils have ~9 grams of protein per cup, plus they are a good source of iron, fiber, and other nutrients.
Red Lentils, boiled and drained 1/2 cup
Urad Dal, boiled and drained, 1/2 cup
Chana Dal, boiled and drained, 1/2 cup
Urad dal and Chana dal* can be found at many international grocery stores and are a great alternative to red lentils because they stay nice and firm.
(*not to be mixed up with a dish called Chana Masala - made with chickpeas, onions, and often garlic - so not recommended on a low FODMAP diet)
Low FODMAP Squash And Quinoa Salad with Walnuts
This delicious and well-balanced Bon Appetit recipe is naturally low FODMAP!
If you can’t find summer squash anymore, you can substitute with zucchini (just be sure to keep the zucchini serving size to 1/2 cup or less).
Low FODMAP Chickpea Stir-Fry
Low FODMAP Lettuce Wraps
Low FODMAP Gazpacho
Sourdough Wheat Bread Can Be Low FODMAP Friendly!
Gluten Intolerance or sensitivity to FODMAPs?
Many people report feeling better when they eliminate gluten from their diet. Yet, most researchers believe that a very small percentage of the population are actually "non-celiac gluten sensitive". A FODMAP called fructan may be the real culprit.
