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Low FODMAP Lunch

Posted on 30th January 202330th January 2023 by Donna Mastriani

Lunch is a necessary meal of the day as it helps power us so we can proceed to finish the second half of the day with energy. Lunch can seem relatively mundane, especially when you have limitations such as cutting down on certain foods and altogether avoiding others with a FODMAP diet. A low FODMAP lunch can cause frustration as you have to consider the impact every ingredient will have on your stomach. One easy option is to have leftovers from dinner to serve as lunch or do meal planning at the beginning of the week / over the weekend to have an already fully planned day ahead.

However, some people don’t like eating meal-prepped foods or have no leftovers from dinner to take to work. If you’re looking for low FODMAP lunch ideas, we’ll give you some delicious and easy-to-make lunch recipes that will fill you up during the day. The easiest meals for your low FODMAP lunch can be salads or sandwiches. These are simple to make, portable, and filling.

Low FODMAP lunch ideas

We have a few low FODMAP lunch recipes you can try and alter according to your liking. These foods you can make the night before work so you are good to go in the morning, all you’ll have to do is throw your lunch box into your bag.

Low FODMAP chicken salad

Ingredients

400g chicken (two large chicken breasts)
120g fresh grapes (black muscatel, red globe, Thompson)
40g celery
1 small cucumber
2 tbsp fresh parsley
4 tbsp green onion
2 tbsp lime juice
2 tsp Dijon mustard
4 tbsp scallions (green part only)
½ cup mayonnaise (vegan or traditional)
½ TSP dried tarragon
Salt and pepper to your liking

Method

Put your skinless chicken breasts in a saucepan with water and bring them to a boil. Once it simmers, cover the saucepan with a lid and turn the heat to medium-low. Simmer for 12 minutes until chicken is cooked through. Remove the chicken from the water and put it aside to rest for at least 5 minutes.
Chop the grapes into quarters, thinly slice the celery, finely slice the parsley, dice the cucumber, and finely chop the parsley and green parts of the scallions.
Slice the cooked and resting chicken into small pieces in a bowl. Pour all the sliced salad ingredients into the chicken bowl.
Whisk tarragon, lime juice, mayonnaise, Dijon mustard, salt, and pepper in a small bowl.
Pour this dressing over the salad and salad. Mix until well combined. Leave the salad to chill in the fridge until you’re ready to serve. This salad can keep well in the refrigerator for up to three days.

Low FODMAP stuffed peppers

Ingredients

1 cup salsa
6 bell peppers (mixed colours)
1 pound of meat grounded or meat alternative, cooked
2 cups cheese
3 cups brown rice, cooked

Method

Preheat the oven to 350°F.
Cut off the tops of the peppers and remove the seeds. Line them on a baking tray.
In a large bowl, combine salsa, cheese, rice, and your meat or meat alternative that’s cooked.
Put this mixture into each bell pepper and sprinkle extra cheese on top.
Bake for 25-30 minutes.

Low FODMAP salmon lettuce boats

Ingredients

Lettuce boat

⅛ avocado
1 can salmon
1 TSP soy sauce
1 tbsp olive oil
3 romaine lettuce leaves
2 scallions
Sesame seeds
Salt and pepper to taste

Dipping sauce

2 tbsp peanut or almond butter
1 tbsp tamari or soy sauce
1 tbsp lime juice
1 TSP brown sugar
1 TSP ground ginger
¼ TSP chili flakes

Method

Combine the butter, sauce, lime juice, sugar, ginger, and chilli flakes in a small bowl and set aside.
Mash the avocado in a large bowl.
Add salmon, olive oil, and soy sauce to the bowl.
On every lettuce leaf, fill in with the salmon mixture. Garnish with sesame seeds and season with salt and pepper to taste.
You can dip the lettuce wrap in the dip or drizzle it.

Low FODMAP quinoa and sweet potato salad

Ingredients

1 ½ cups quinoa
2 ½ low FODMAP vegetable stock
200g kale, finely chopped
200g sweet potato diced
160g chickpeas
400g cucumber
40g chopped pecans
2 tbsp maple syrup
1 tbsp lime juice
4 tbsp olive oil
Pepper and salt to taste

Method

Preheat the oven to 392 F.
Put the stock in a pot and bring it to a boil. Once boiled, add the quinoa and cook.
Wash the sweet potatoes and slice them into pieces. You can choose to remove the skin or leave it on. If you want to consume more fibre, it’s wise to leave the skin on.
Drain and wash the chickpeas. Put the chickpeas in a baking tray with the sweet potatoes. Bake these for 30 minutes. Toss it around halfway through.
Add the chopped kale to the baking items for 10 minutes when they’re done. Add some olive oil and mix everything.
Cube the cucumbers.
In a small bowl, whisk maple syrup, lime juice, and olive oil, with salt and pepper to taste.
Place quinoa in a bowl, and add the roasted vegetables, pecans, and cucumbers. Add the dressing and stir. You can always taste and add more salt, pepper or lime juice.

This recipe makes around four servings. So, you can keep it all in a fridge if you don’t pour the dressing onto the salad mixture.

complete-intolerance-front — Our Complete Intolerance Test Box.

These low FODMAP lunch recipes will reduce your chances of experiencing uncomfortable symptoms after eating. As you can see from the recipes above, you can easily enjoy delicious low FODMAP easy recipes. If you have no idea about foods that trigger intolerance symptoms and you’re avoiding all FODMAPs, we recommend you take an Intolerance Test. This test helps you know which foods your body can’t tolerate. If you order a complete test, you are also entitled to a free 30-minute consultation with a qualified nutritional therapist to discuss your results and diet moving forward. When you start consuming a low FODMAP diet, you will see those IBS symptoms disappear, and then after the recommended time to avoid those foods, you can slowly introduce them back to your diet. This works as an elimination diet. The gradual increase of these foods in your diet will help you determine your tolerance level for certain high FODMAP meals, and you can now plan your diet around that.

Low FODMAP Chicken Recipes

Posted on 16th January 202317th January 2023 by Donna Mastriani

Chicken is a very versatile food. You can have it in your lightweight salad or your main filling meal in warm and cold weather. How you cook your chicken helps determine what you can pair it with. Low FODMAP chicken recipes are low in FODMAPs to help people suffering from gastrointestinal issues like SIBO and IBS. Both conditions often mean that there is an imbalance in the digestive tract and the only way to bring back balance is by removing all offending foods. After all the symptoms are no longer observed, reintroducing those foods back into your diet, increasing the quantities little by little until you’re able to know the amount of food you can consume and not suffer those symptoms.

Chicken is an important part of a healthy diet. When you’re following a low FODMAP diet, eating more protein becomes a good option, and having low FODMAP chicken recipes can be a lifesaver. Chicken is high in protein and low in calories, which is good for those who mind their calorie intake. Various chicken FODMAP recipes will help you find different ways to cook chicken, so you don’t tire of eating it.

Low FODMAP chicken recipe

Here are some delicious and easy-to-make chicken FODMAP recipes you can make ahead of time or eat right away.

Chicken burrito bowl salad

Ingredients

Chicken marinade

Juice of 1 lime
2 tbsp garlic-infused oil
2 tbsp onion and shallot-infused oil
2 tbsp low FODMAP taco seasoning
½ TSP tomato paste

Cilantro lime rice

1 cup rice
2 cups low FODMAP chicken broth or vegetable stock
1 tbsp olive oil or vegan butter
Juice of ½ lime
Zest of 1 lime
Salt to taste
3 tbsp chopped cilantro

Salad

¾ cup sliced red bell pepper
½ cup diced tomatoes
½ cup corn
½ cup black beans
1 cup chopped lettuce (butter or Roma)
2 tbsp chopped black olives

Toppings

2 tbsp green scallions (only use green parts)
A handful of fresh cilantro, chopped
½ avocado sliced
Sour cream (lactose-free)
One lime

Method

Add the infused oils, lime juice, tomato paste, and taco seasoning in a ziplock bag or container. Then add the chicken thighs and coat it well. Let the chicken marinate for 30 minutes or even overnight.
Bring chicken soup or vegetable broth to a boil, add your rice, then reduce the flame and cover it. Stir in olive oil or vegan butter, and add salt to taste. Let it simmer until all the water evaporates and it’s nicely cooked.
While the rice cooks, chop the bell peppers, tomatoes, lettuce, and olives. Place all these ingredients in a bowl. You can put them in separate bowls if you plan to consume them in one meal.
Over medium heat, heat a grill or skillet and remove the chicken from the marinade.
On a warm skillet, place the chicken and cook for five minutes on each side. If you have a thermometer, ensure it’s 165F when removing it from the skillet.
Once your chicken is cooked, let it rest for up to five minutes before cutting it into cubes.
When your rice is done, fluff it and add lime juice, zest, and cilantro.
Put the cooked rice in bowls, topped with the salad mixture, the chicken, cheese, avocado, sour cream, cilantro, and scallions, and enjoy with a side lemon wedge that you can squeeze over your chicken.

Chicken topped with cheeses and spaghetti in a tomato sauce

Spaghetti chicken

Ingredients

Two large chicken breasts
6 ounces spaghetti (brown rice)
¾ cup dry white wine
2 tbsp olive oil
12 cherry tomatoes
2 tbsp vegan butter
1 tbsp garlic-infused olive oil
2 tsp dried basil
Salt and pepper

Method

Cook spaghetti accordingly and pour out its water, reserving a quarter cup of spaghetti water. After draining the water, return the pasta to the pot and toss it with a little olive oil to prevent it from sticking.
Season the chicken using salt and pepper, then heat olive oil in a skillet over medium-high heat. Once hot, add the chicken and cover. Let it sit for around 5 minutes, and you’ll see it has browned a little. Flip the chicken and cover for another five to six minutes. Once it’s fully cooked, let it cool on a chopping board.
To the same skillet, add wine and cherry tomatoes. Simmer it for 10 minutes or until the tomatoes start softening. Use a spatula to press down the tomatoes bursting them in the process. Continue cooking for a few minutes.
Reduce heat, and add garlic-infused olive oil, butter, basil, and the reserved pasta water. Continue cooking until the sauce thickens slightly. Turn off the heat and season with salt and pepper.
Add the spaghetti and cooked chicken into the sauce and toss to mix. Serve warm.

Chicken stew with potato, carrot in a rustic bowl

Chickens stew

Ingredients

1 pound of chicken
Garlic-infused olive oil
One can of tomatoes with juice
One medium carrot diced
½ medium red bell pepper
½ cup FODMAP-friendly dry white wine
2 tbsp capers
1 ½ TSP dried oregano
⅓ cup of kalamata olives

Method

In a large skillet, heat the oil. Using salt and pepper, season the chicken and sear it in the pan for two minutes on both sides.
Chop bell pepper and carrots. Add the chopped vegetables, wine, tomatoes (with liquid), and oregano, and bring to a boil. Reduce the heat once it starts boiling and let it simmer until the chicken is cooked, which could take around 25 minutes, depending on your chicken.
You can add more FODMAP vegetable or chicken broth or water if you want more soup, depending on the dish you’ll be serving it with.
You can add kalamata olives and capers before turning off the heat. Serve warm with a carbohydrate of choice.

Roast chicken and vegetables on a wooden table

Roasted chicken

Ingredients

One whole chicken
¼ cup of vegan butter or olive oil
Lemon zest of 1 lime
3 tbsp lemon juice
Salt and pepper

Method

Preheat the oven to 425°F.
Pat the chicken dry with paper towels and place the chicken breast on a lined baking tray breast side up.
Mix lemon zest and vegan butter or olive oil. Rub this mixture all over the chicken and sprinkle lemon juice all over it. Then season with salt and pepper.
Cook for 1 hour and 15 minutes before taking it out of the oven. You can leave it for longer if it needs to be fully cooked.
When it’s done, let it rest for at least 15 minutes before you start cutting into it.

These low FODMAP chicken recipes are delicious and will help you enjoy your diet. When choosing a low FODMAP diet, you need to know which foods irritate your stomach. Taking an Intolerance Test will help you know your tolerance level to all FODMAPs. The test will help you know which recipes are good for you and which aren’t. You can read more about our methods and the science behind intolerance testing on our website. While some vegetables, even though high in FODMAPs, may be okay for your digestive tract, others won’t. So, instead of cutting them all out of your diet, understand what works for you and what doesn’t by taking an intolerance test.

Low FODMAP Curry Recipes

Posted on 5th January 202317th January 2023 by Donna Mastriani

Curry is a saucy dish full of spices. The sauce is always cooked hand in hand with tofu, meat or vegetables. Curry is associated with Asian and Indian cuisines. Following a low FODMAP diet doesn’t mean you’ll need to take curry away from your diet, but you can adjust it so it’s more FODMAP friendly and you can consume it without getting any IBS symptoms like diarrhoea or constipation. You can still make delicious curry without the many spices or dairy that make it a trigger for your IBS symptoms. Low FODMAP curry recipes will allow you to consume your favourite dishes by adjusting a few ingredients.

Low FODMAP curry recipe

These curry recipes will give you the flavours you desire, but without the spices that could cause undesirable symptoms.

Low FODMAP chicken curry

Ingredients

1 tbsp garlic-infused oil
1 pound of skinless chicken breast, cubed
½ TSP cumin
½ TSP turmeric
⅛ TSP cayenne
1 ½ TSP curry powder (without onion and garlic)
1 TSP garam masala (without onion and garlic)
Salt and pepper to taste
Four medium-sized potatoes
1 ½ cups coconut milk

Method

Heat a pan with oil over medium heat and add chicken cubes to the skillet and cook for about 3 to 5 minutes until cooked and light brown.
Mix garam masala, turmeric, cumin, cayenne, salt and pepper in a small bowl. Pour your spice mix over the chicken and mix well.
Add peeled and chopped potatoes and coconut milk to evenly coat the chicken. Lower the heat to medium-low and let the food simmer for around ten minutes. Ensure the potatoes are fork-tender and the chicken is cooked thoroughly.
Serve warm.

Green curry with chicken and vegetables in pan

Low FODMAP green chicken curry

Ingredients

Curry paste

2 lemongrass stalks
2-4 deseeded chillies (your choice)
Six scallions (green part only)
1 tbsp grated ginger
½ cup chopped coriander
½ cup fresh basil
1 TSP coriander powder
1 TSP cumin powder
1 TSP fish sauce
Lime zest from 1 lime
Lime juice from half lime
½ TSP black pepper
2 tbsp coconut oil

Chicken curry

600g chicken cubed
1 can of coconut milk
½ cup low FODMAP chicken stock
½ red bell pepper
1 TSP fish sauce
¾ cup baby corn

Method

Thinly slice lemongrass stalks and then add to the food processor all the other ingredients to make the curry paste. Blend everything until you’re left with a thick green paste. Every time, scrape the sides to get everything to blend properly. A blender will do the same job if you don’t have a food processor.
Add the curry paste to a pan and cook it for 4-5 minutes on medium heat. Add the coconut milk, fish sauce, and chicken stock, and boil for a few minutes.
Turn the heat down, and add peppers, spring onions, and baby corn. Let it simmer until the sauce has thickened.
Serve over your preferred meal.

Low FODMAP potato curry

Ingredients

1 tbsp garlic-infused oil
1 TSP grated ginger
1-2 deseeded chillies
One can of diced roasted tomatoes
1 ½ pound of potatoes peeled and cubed
1 tbsp curry powder (without onion and garlic)
1 ½ cups low FODMAP vegetable stock or water
Salt to taste
1 cup shelled frozen edamame
½ fresh cilantro chopped

Method

In a deep pot, heat oil over medium heat. Once hot, add ginger and chilli. Cook for 2-3 minutes until fragrant.
Add chopped tomatoes, potatoes, curry powder, water/stock, and salt. Increase heat and bring to a boil. Once boiled, reduce to a simmer on medium-low and cover for 15-20 minutes, stirring occasionally.
Check if the potatoes are cooked by pricking them with a fork. Once potatoes are cooked, stir in frozen edamame and cover for 4-5 minutes. When warm, remove from heat.
Stir in chopped coriander and serve warm.

Low FODMAP vegan curry

Curry sauce

3 tbsp olive oil
1 fennel chopped finely
1 large carrot
2 tsp ginger
½ red bell pepper sliced
½ green bell pepper sliced
250g shredded cabbage
2 large tomatoes, diced
2 tsp garam masala (without onion and garlic)
1 TSP cumin
1 TSP coriander powder
1 TSP sweet paprika
Water to cover

Additions

500g drained and cubed tofu
A vegetable mix of choice
200g plant milk
Salt and pepper to taste

Method

Place oil in a skillet or wok over heat. Add chopped carrots and fennel. Cook for around 15 minutes until soft and a little bit caramelised. Adding salt to the vegetables helps them release water and cook.
When they’re soft, add ginger, cabbage and peppers. Cook until soft for an extra 10 minutes.
Add tomatoes and spices, and stir to combine. Add water or stock and stir, then cover to simmer for 15-20 minutes.
Once all vegetables are cooked, please turn off the heat, and leave them to cool down a little before putting them in the blender. Blend until you have a smooth gravy.
Fry tofu in a pan and put it aside.
Place the curry gravy in a wok and heat it. Then add tofu and the vegetables you’d like into the curry base and let it simmer for a while. If you’re adding vegetables, add them before tofu. Once they’re cooked, that’s when you add tofu as your last ingredient.
You can add plant milk and let it simmer—taste to adjust the seasoning.

These low FODMAP curry recipes will help warm you up on cold days or evenings, giving you all those flavours in quantities your digestive tract can handle. Low FODMAP recipes help you deal with IBS symptoms and enable you to manage your gut bacteria when suffering from SIBO. You must adjust the ingredients according to your tolerance level when making a low FODMAP curry. If you can’t tolerate a certain ingredient in the amounts listed, you can alter the recipe to suit your needs. Suppose you need to know your tolerance levels to various items. In that case, you need to get your Intolerance Test which will help you understand the items you’re intolerant towards and your level of intolerance.

Low FODMAP Soup Recipes

Posted on 20th December 202217th January 2023 by Donna Mastriani

Soups get us through cold days and are an easy way to consume lots of vegetables at a go. Soups are a clever way to increase micronutrients and fibre intake, which is important for gut health. Starting a low FODMAP journey can take time to figure out what to eat and avoid. When it comes to soups, there are certain ingredients you need to stay away from. These include garlic, onion, spice mix, legumes, and high-FODMAP vegetables like cauliflower, asparagus, leeks, and mushrooms. We’ve developed some tasty soup recipes for you to enjoy if you’re following a low FODMAP diet.

Low FODMAP soup

Before you get started making your soup, you’ll need a blender, which could be handheld or otherwise. Now, let’s get into the recipes.

Pumpkin soup

Ingredients

900g Japanese pumpkin
2 tbsp garlic-infused oil
½ TSP smoked paprika
½ TSP cumin
Salt and pepper to taste
A handful of fresh coriander
½ cup leek (green leaves only)
2 tbsp vegan butter
4 cups of low FODMAP chicken or vegetable stock
4 tbsp coconut cream
Eight slices low FODMAP bread

Method

Preheat the oven to 355°F.
Slice, peel, and de-seed pumpkin. Chops into chunks.
Place the pumpkin pieces into a large bowl and season with garlic-infused oil, paprika, cumin, salt and pepper. Toss them together so that all the pumpkins are coated.
Transfer the pumpkins to a lined baking tray and evenly spread them in one layer so they can cook simultaneously. Let them roast for 20-25 minutes.
While waiting for the pumpkin to roast, thinly slice the leeks and coriander leaves.
Once the vegetables are tender and slightly golden, you’ll know they’re done. Remove them from the oven.
Over a medium heat, place a saucepan with vegan butter, then add leeks and fry for 1-2 minutes. Stir them occasionally until soft and fragrant.
Add the baked pumpkin into the saucepan and add the stock. Increase the heat and bring it to a boil, then simmer for ten minutes.
Turn off the heat and add the chopped coriander leaves. Allow the soup to cool for a while, then go in with your immersion blender or add the soup into a blender and blend until smooth or chunky depending on how you like it. When blending the soup, taste for salt and pepper, adjusting as needed.
Serve with a side of low FODMAP bread such as sourdough.

Broccoli soup

Ingredients

3 cups of low FODMAP vegetable stock
2 cups celeriac
1 cup carrots
Two leeks (green part only)
100g broccoli
Two bay leaves
Three spring onions (green part only)

Method

Peel and chop the celeriac and carrots into cubes. Cut the broccoli into florets and thinly slice the spring onions.
Place all the vegetables in a pan and pour stock on them, bringing them to a boil.
After around 15 minutes, check if it’s done and remove the bay leaves. Then insert an immersion blender. You can also pour the vegetable soup into a blender cup and blitz it to your liking. Then return it to the pan and let it boil for a little longer as desired.
Season with salt and pepper.

Potato carrot soup

Ingredients

Two medium carrots
1 cup chopped spring onions (green parts only)
1 pound potatoes
Two medium parsnips
1 ½ cups low FODMAP vegetable stock
3 tbsp garlic-infused oil
½ cup unsweetened almond milk
Salt and pepper to taste

Method

Peel and chop the vegetables that require chopping and peeling.
Place a pan with oil over medium heat. Add spring onions and sauté until soft. Add parsnips, carrots, potatoes and vegetable stock. Ensure the broth covers the vegetables; if it doesn’t, and you’re out of both, add water to top it up.
Cover your pan and bring it to a boil. Then let it simmer for 20 minutes or until vegetables are cooked through.
Once your vegetables are cooked, use an immersion blender to purée the soup. You can also put your vegetables in a blender and purée them.
Add almond milk when blending—taste to adjust the salt and pepper. Serve warm.

Tomato carrot soup

Ingredients

2 tbsp garlic-infused oil
1 TSP ginger
225g carrots
340g tomatoes
½ TSP oregano
1 cup low FODMAP vegetable stock
1 tbsp nutritional yeast
One bay leaf
Salt and pepper to taste

Method

Peel and chop carrots. Chop tomatoes.
In a large pan, heat garlic oil. When hot, add ginger and carrots and sauté for a minute.
Into the pot, add oregano, tomatoes, and salt. Add vegetable stock, nutritional yeast and bay leaf, then stir to combine.
Bring the soup to a boil, then turn down the heat to simmer for around 25 minutes. You can use a fork to check if the carrots are tender.
Once done, turn off the heat and remove the bay leaf. Then, blend your soup using an immersion blender or a cup. When blending, season with salt and pepper to your taste.
Serve warm.

Low FODMAP chicken soup

Ingredients

1 cup leek (green tips only)
Two large carrots
One small potato
50g celery
1 tbsp garlic-infused oil
2 cups spinach
160g zucchini
400g canned tomatoes
2 cups low FODMAP chicken or vegetable stock
One ¼ cup hot water
½ cup fresh basil
½ cup soft FODMAP pasta
1 cup chickpeas (canned)
Salt and pepper to taste

Method

Peel and dice the potato and carrots. Finely slice celery and leek.
Over a medium heat, add garlic oil in a pan and add leek, carrots, potato, and celery. Sauté for around 20 minutes or until the vegetables have softened.
As the veggies cook down, dice the zucchini and chop the spinach. Drain and rinse chickpeas.
Add canned tomatoes, stock, hot water, diced zucchini, chickpeas, and spinach leaves to the vegetable cooking. Bring to a boil, then let it simmer on medium-low for 10 minutes.
Add pasta and chopped basil leaves to the soup. Let the soup cook until the pasta is done. If your soup is too thick, add more water.
Add salt and pepper to taste. Serve warm.

Food intolerance and IBS can cause certain symptoms that could alter the quality of your life. By consuming a low FODMAP diet, you’ll be able to mitigate the symptoms and live free from them. If you need to know which foods are causing you to have IBS symptoms since you have an intolerance towards them, you can order a home to lab Intolerance Test that will help you determine a way forward. The test will show you all your intolerances, and then you can cut off these foods and reintroduce them as you discover your tolerance level.