FODMAP Archives - Lifelab Testing

Low FODMAP Lunch

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


  • 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


  1. 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.
  2. 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.
  3. Slice the cooked and resting chicken into small pieces in a bowl. Pour all the sliced salad ingredients into the chicken bowl.
  4. Whisk tarragon, lime juice, mayonnaise, Dijon mustard, salt, and pepper in a small bowl.
  5. 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


  • 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


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

Low FODMAP salmon lettuce boats


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


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

Low FODMAP quinoa and sweet potato salad


  • 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


  1. Preheat the oven to 392 F.
  2. Put the stock in a pot and bring it to a boil. Once boiled, add the quinoa and cook.
  3. 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.
  4. 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.
  5. Add the chopped kale to the baking items for 10 minutes when they’re done. Add some olive oil and mix everything.
  6. Cube the cucumbers.
  7. In a small bowl, whisk maple syrup, lime juice, and olive oil, with salt and pepper to taste.
  8. 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.

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 Snacks

FODMAPs are sugars and carbohydrates that the body finds hard to absorb and fully digest. So, these end up in the large intestines, where they ferment and pull in water and other gases, causing IBS symptoms that people experience after consuming high FODMAP foods. When following a low FODMAP diet, figuring out which snacks to store in your house can be tricky as the diet may feel constricting. Just because you’re working on alleviating those IBS symptoms and ensuring a balance in your gut microbiome, this doesn’t mean you need to skip snacks. There are a variety of low-FODMAP desserts, and low-FODMAP snacks that you can stock up your house with that won’t irritate your stomach. There are many snack ideas that you can make easily at home and keep for later use.

Snacks are essential to meal planning because they help keep you full and fill your daily nutritional needs if you plan accordingly. However, when you aren’t careful, snacks can increase your calorie intake or even swerve you further from eating healthily and following your low FODMAP diet.

Tips and tricks for low FODMAP snacks

  • Balance your food groups. For example, you can add protein to your snacks to help you feel full for longer. This can look like peanut butter on your rice cake, gluten-free bread, cheese & crackers, or yoghurt & fruit.
  • Carry your snacks for when you’re on the move or busy. It is best to have a pre-packed snack from home when going to the office, like popcorn or brazil nuts. If you’re working from home, you can still have those in your kitchen or, even better yet, have some chopped vegetables and dip ready to eat from the fridge.
  • Organise everything at the beginning of the week. If you can set aside one day of the week to prepare your snacks, it will be difficult, but it will save you a lot of trouble throughout the week when you want to indulge and can’t prepare a specific snack from scratch.
  • You can always settle for dairy. If you aren’t lactose intolerant, you can always choose to have dairy as part of your snacks. Dairy is an excellent source of protein, calcium, and minerals. There is a variety of lactose-free milk and yoghurt these days. Carrying cheese, crackers, and yoghurt as snacks can be a perfect option for those on the move and busy.
  • Get yourself reusable food containers. You don’t have to carry a single piece of fruit as a snack to work; you can do things differently these days. Reusable food containers have different compartments allowing you to carry various things all at once and even pre-cut by you. These are especially useful for those doing meal preps to take to work the following day.
  • Consume more fibre. Even though you’ll be cutting out on high FODMAP foods, ensuring you consume high-fibre foods means you’ll stay full for longer. You can ensure you consume more fibre by keeping the peels on the low FODMAP fruits and vegetables. You can also sprinkle pumpkin or chia seeds on your foods, yoghurt, and salad.

Low FODMAP snacks

Here are some snacks or low-FODMAP desserts you can consume without triggering symptoms in your digestive tract.

Low FODMAP green smoothie


  • 130g fresh pineapple (chopped and frozen)
  • 1 cup baby spinach
  • ¼ cup plant yoghurt
  • ⅓ cup plant milk
  • 1 tbsp coconut shred
  • 2 tsp chia seeds
  • 6 ice cubes


  1. Put the pineapple, baby spinach, plant yoghurt, milk, coconut shred, chia seeds, and cubes in a blender.
  2. Blend until smooth. You can always add more plant milk if your pineapple is too frozen and won’t blend. If you’re using fresh pineapple that isn’t frozen, you can add more ice cubes to make it cold.
  3. Serve instantly and enjoy.

Low FODMAP almond butter protein balls


  • ½ cup pure almond butter (no added flavours, salt, or sugar). You can make this at home in a food processor.
  • 2 tbsp maple or sorghum syrup
  • 1 ⅔ tbsp oat bran
  • ⅓ cup hulled hemp seed
  • 2 tbsp flax seeds
  • 1 TSP vanilla extract
  • 3 dark chocolate squares finely chopped


  1. Add almond butter, syrup of choice, oat bran, hemp seeds, flax seeds, vanilla extract, and dark chocolate in a mixing bowl or food processor. Combine the mixture thoroughly until it can hold together when squeezed into a ball.
  2. Ensure the balls are approximately 3 cm in diameter, and well formed.
  3. You can store these in an airtight container for up to two weeks.

Low FODMAP vegetable rolls with peanut butter dipping sauce


  • 100g Vermicelli noodles
  • 200g Firm tofu
  • 8 rice paper wrappers
  • 1 large grated carrot
  • 1 cup red cabbage
  • 2 tbsp sesame oil
  • 2 tbsp cornstarch
  • ½ cucumber thinly sliced
  • ¼ cup coriander leaves
  • ⅓ cup peanut butter
  • 2 tbsp rice wine vinegar
  • 1 tbsp sesame oil
  • 1 tbsp maple syrup
  • 2 tbsp soy sauce
  • 2-3 tbsp water


  1. Put the noodles in a bowl and cover them with boiling water. Let it sit until the noodles are soft, drain them and shorten them with kitchen scissors.
  2. Heat the sesame oil in a frying pan over medium heat and chop the tofu into small rectangles. Toss the tofu in cornstarch, then add to the frying pan. Flip the tofu on all sides until it’s done and evenly browned.
  3. Soak rice paper in cold water until soft and pliable.
  4. Add vermicelli noodles, carrots, cucumber, red cabbage, coriander and tofu on each piece of rice paper wrapper. Roll and tuck the edges.
  5. Repeat the same for the remaining rice wrappers.
  6. For the peanut dipping sauce, whisk peanut butter, rice vinegar, maple syrup, soy sauce, and sesame oil. Keep adding a tablespoon of water until it reaches your desired consistency. Serve.

Low FODMAP muesli bars


  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ½ cup sesame seeds
  • 1 cup rolled oats
  • 1 tbsp flax seeds
  • 1 cup desiccated coconut
  • 1 TSP cinnamon powder
  • ½ cup rice malt syrup
  • Olive oil spread


  1. Melt and combine olive oil spread, cinnamon, and rice malt syrup in a pan.
  2. Add oats, sunflower, pumpkin, sesame, and flax seeds in a nonstick pan. Toss these over low heat for 5-10 minutes.
  3. Add the seeds and oat mix to the syrup mix until combined.
  4. Press this mixture onto a tin-lined baking sheet and freeze for 20 minutes until set.
  5. Cut into squares. You can cut through the baking sheet and store them wrapped individually for easy consumption.
  6. Store in the freezer until you need it.

Our Complete Intolerance Test Box.

These low FODMAP snack ideas will help you figure out snacks you can consume throughout the week. Of course, not all of these will work for everyone depending on an individual’s tolerance to a particular food. To determine which foods you’re intolerant to, you can order an at home Intolerance Test. It will help you know which foods you should avoid in your low FODMAP diet. It is possible to reintroduce these foods using an elimination diet. Our recipes show you don’t have to skip the snacks with a low FODMAP diet, we hope you enjoy them!

Low FODMAP Chicken Recipes

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

Chicken burrito bowl salad


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


  • 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


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


  1. 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.
  2. 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.
  3. 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.  
  4. Over medium heat, heat a grill or skillet and remove the chicken from the marinade.
  5. 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.
  6. Once your chicken is cooked, let it rest for up to five minutes before cutting it into cubes.
  7. When your rice is done, fluff it and add lime juice, zest, and cilantro.
  8. 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


  • 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


  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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


  • 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


  1. 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.
  2. 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.
  3. 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.
  4. 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


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


  1. Preheat the oven to 425°F.
  2. Pat the chicken dry with paper towels and place the chicken breast on a lined baking tray breast side up.
  3. 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.
  4. 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.
  5. When it’s done, let it rest for at least 15 minutes before you start cutting into it.

Our Complete Intolerance Test Box.

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

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.

Chicken curry with fresh coriander

Low FODMAP chicken curry


  • 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


  1. 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.
  2. Mix garam masala, turmeric, cumin, cayenne, salt and pepper in a small bowl. Pour your spice mix over the chicken and mix well.
  3. 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.
  4. Serve warm.

Green curry with chicken and vegetables in pan

Low FODMAP green chicken curry


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


  1. 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.
  2. 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.
  3. Turn the heat down, and add peppers, spring onions, and baby corn. Let it simmer until the sauce has thickened.
  4. Serve over your preferred meal.

Potato curry with spices and herbs

Low FODMAP potato curry


  • 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


  1. In a deep pot, heat oil over medium heat. Once hot, add ginger and chilli. Cook for 2-3 minutes until fragrant.
  2. 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.
  3. 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.
  4. Stir in chopped coriander and serve warm.

Vegan curry with vegetables in pan

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


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


  1. 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.
  2. When they’re soft, add ginger, cabbage and peppers. Cook until soft for an extra 10 minutes.
  3. Add tomatoes and spices, and stir to combine. Add water or stock and stir, then cover to simmer for 15-20 minutes.
  4. 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.
  5. Fry tofu in a pan and put it aside.
  6. 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.
  7. You can add plant milk and let it simmer—taste to adjust the seasoning.

Our Complete Intolerance Test Box.

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 Vegetarian and Vegan Recipes

Following a low FODMAP diet may seem very restricting and hard to follow, but it is even more restricting when you’re a vegetarian or vegan. That’s because when you cut out meat and meat byproducts, your diet will consist mostly of vegetables, fruits and grains, which are high in FODMAPs. Even though low FODMAP vegetarian and vegan recipes may be restrictive, they are suitable for balancing gut bacteria and keeping them healthy. Meat isn’t good for your gut, especially when suffering from SIBO or IBS. Considering it can be difficult to maintain a low FODMAP diet if you’re vegetarian or vegan, we’ve put together some great recipes for you to follow. These vegetarian low FODMAP recipes will help you figure out what to cook.

Low FODMAP vegetarian recipes

These vegetarian recipes help you stay consuming low FODMAP foods without meat. Some of these recipes have cheese, while others are completely plant-based.

Banana and oat pancakes topped with banana slices

Low FODMAP banana oat pancake recipe


  • 3 cups rolled oats
  • 2 medium ripe bananas (with spots on them)
  • 2 ¼ cups unsweetened plant milk
  • 2 tbsps brown sugar
  • ½ TSP cinnamon powder
  • ¼ TSP vanilla extract


  1. Add oats, banana, plant milk, sugar, cinnamon, and vanilla into a blender and let it blend until smooth.
  2. Heat a nonstick pan on medium-low heat.
  3. Scoop the batter using ⅓ cup and pour the batter into the pan. Let the pancake cook until bubbles appear on the top, then check if the bottom has browned and flip the pancake. 
  4. Serve warm.

Cheese free frittata on a wooden platter

Low FODMAP cheese free frittata


  • 1 tbsp olive or avocado oil
  • 8 eggs
  • ¼ cup plant milk
  • Salt to taste
  • ⅛ TSP pepper
  • ¼ cup vegan cheese
  • ¼ cup fresh dill
  • ¼ cup chopped green onions (white parts)
  • ½ cup cherry tomatoes
  • 1 cup fresh spinach


  1. Preheat the oven to 425°C.
  2. In a huge bowl, beat eggs with plant milk, and add dill and dairy-free cheese.
  3. Add oil to a cast iron oven-safe skillet. Ensure you spread the oil along all the bottom edges of the pan.
  4. On medium heat, heat the pan and add tomatoes, green onions, and spinach and heat for 2 minutes.
  5. Pour in the beaten egg mixture and stir to ensure it’s evenly mixed with the vegetables.
  6. Let the mixture cook until you see the edges begin to firm up. The middle part will still be very wet, and that’s okay.
  7. Transfer the skillet to the oven, letting it cook for 10 minutes. The frittata will cook and become spongy to the touch in the centre.
  8. Remove when cooked and sprinkle with chopped tomatoes.

Cucumber salad with tomatoes

Low FODMAP cucumber salad recipe


  • 2 tbsps olive oil
  • 1 tbsp red wine vinegar
  • 1 tbsp maple syrup
  • ½ TSP Dijon mustard
  • A handful of chopped dill and parsley
  • A handful of rocket finely chopped
  • 2 large tomatoes chopped
  • 5 medium cucumbers chopped
  • 100g greek feta cheese
  • ⅓ cup pitted olives
  • ½ walnuts
  • ½ avocado
  • Finely grated fresh parmesan cheese
  • Sprinkle toasted sesame or hemp seeds


  1. Whisk olive oil, maple syrup, vinegar, mustard, and seasoning in a bowl. Add dill and parsley.
  2. Add the rocket, tomatoes, and cucumbers and combine well. Check for seasoning and adjust where needed.
  3. Only add avocado when eating, as it oxidises and turns black when it sits.

Low FODMAP vegan recipes

Following a vegan diet means avoiding all animal products and byproducts. These low-FODMAP vegan recipes will help you have meals that are filling and within your diet restrictions.

Pasta topped with coriander and red cabbage

Low FODMAP pasta recipe


  • 340g rice pasta boiled and drained
  • 115g red cabbage finely shredded
  • 85g snow peas
  • 30g kale (minus its rib)
  • 1 medium carrot, julienned or grated
  • ⅔ cup chopped scallions
  • ½ red bell pepper cut into thin slices without seeds


  • ½ cup peanut butter
  • Warm water
  • ½ TSP sugar
  • 2 tbsp lime juice


  1. Mix peanut butter, water, sugar, and lime juice and whisk in a bowl. Add water to the desired consistency.
  2. In a large bowl, combine the cabbage, snow peas, kale, carrot, scallions, bell pepper, and noodles.
  3. Pour the dressing over the mixed salad and noodles and combine until evenly coated. The salad is ready to serve. You can keep it in an airtight container in your fridge for up to 3 days.

Pasta with pumpkin and cheese

Low FODMAP pasta recipe


  • 4 cups FODMAP-friendly pasta, cooked
  • 2 medium freshly roasted red bell peppers or one jar of red bell pepper, drained
  • ⅓ cup pumpkin puree
  • 2 tbsp garlic-infused olive oil
  • 1 cup plant milk
  • 1 tbsp cornstarch or tapioca
  • 1 tbsp dried basil
  • 3 tbsp nutritional yeast
  • Salt and pepper to taste


  1. If you don’t have a jar of bell pepper, preheat the oven to 450F. Line the baking sheet with aluminium foil and place the halved peppers cut side down. Roast for 25 minutes or until the skin is charred and wrinkled. Remove from the oven and let it cool for a while, then put it in a bowl and cover it with plastic wrap. Let it sit until cool to the touch. After they’re cool, remove the skin, discarding those so you can use the flesh in this recipe.
  2. Cook the pasta, drain, and toss with little olive oil, then set aside.
  3. Put the red peppers, nutritional yeast, basil, olive oil, milk, tapioca starch and pumpkin puree into a blender and blend until smooth.
  4. Pour the blended mixture over a pan and let it sit until it simmers. Once it simmers, occasionally stir until it thickens, then add pasta and toss mix. Here, you can season to taste.
  5. Serve warm with preferred garnishes.

Stir-fry vegetables in a pan

Low FODMAP stir fry


For sauce

  • 2 tbsp vegan oyster sauce
  • 2 tbsp dark soy or tamari sauce
  • 1 tbsp rice wine vinegar
  • 2 tbsp red sherry
  • 1 tbsp sweetener (maple syrup or brown sugar)
  • White pepper


  • 2 tbsp gluten-free cornflour or potato starch
  • 1 tbsp water

Stir fry

  • 2 tbsp cooking oil
  • ½ bunch of green onions
  • 2 large carrots
  • 1 broccoli head
  • 2 medium red capsicums
  • 30g ginger
  • 1 bunch of Chinese broccoli
  • 500g cubed tofu
  • 200g can of water chestnuts


  • Sesame oil
  • Remaining spring onions
  • Toasted sesame seeds


  1. Combine all sauce ingredients in a mixing bowl.
  2. Chop all stir-fry ingredients and have them ready to go.
  3. Over medium-high heat, heat your wok with oil. Once the oil is hot, add half the green onions, and cook until bright green.
  4. Start adding vegetables, from the hard ones to ones that quickly cook. So, carrots go first, followed by broccoli, red capsicums, Chinese broccoli, tofu and water chestnuts.
Our Complete Intolerance Test Box.

The above low FODMAP vegetarian and vegan recipes will help you find better ways to follow your desired diet and still consume low FODMAP meals. To have full control of your health, however, we recommend taking an Intolerance Test to determine which foods cause you symptoms. With a complete intolerance test, you are eligible for a free 30-minute consultation with one of our specialist nutritional therapists who will help you to plan your diet. When you know your tolerance level to every FODMAP, you can easily customise your recipes to suit your needs and stay free from those uncomfortable symptoms.

Low FODMAP Soup Recipes

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 topped with coriander and sourdough bread on the side

Pumpkin soup


  • 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


  1. Preheat the oven to 355°F.
  2. Slice, peel, and de-seed pumpkin. Chops into chunks.
  3. 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.
  4. 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.
  5. While waiting for the pumpkin to roast, thinly slice the leeks and coriander leaves.
  6. Once the vegetables are tender and slightly golden, you’ll know they’re done. Remove them from the oven.
  7. 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.
  8. 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.
  9. 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.
  10. Serve with a side of low FODMAP bread such as sourdough.

a bowl of broccoli soup

Broccoli soup


  • 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)


  1. Peel and chop the celeriac and carrots into cubes. Cut the broccoli into florets and thinly slice the spring onions.
  2. Place all the vegetables in a pan and pour stock on them, bringing them to a boil.
  3. 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.
  4. Season with salt and pepper.

A bowl of potato carrot soup

Potato carrot soup


  • 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


  1. Peel and chop the vegetables that require chopping and peeling.
  2. 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.
  3. Cover your pan and bring it to a boil. Then let it simmer for 20 minutes or until vegetables are cooked through.
  4. 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.
  5. Add almond milk when blending—taste to adjust the salt and pepper. Serve warm.

a bowl of tomato and carrot soup

Tomato carrot soup


  • 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


  1. Peel and chop carrots. Chop tomatoes.
  2. In a large pan, heat garlic oil. When hot, add ginger and carrots and sauté for a minute.
  3. Into the pot, add oregano, tomatoes, and salt. Add vegetable stock, nutritional yeast and bay leaf, then stir to combine.
  4. 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.
  5. 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.
  6. Serve warm.

Chicken soup with pasta and carrots

Low FODMAP chicken soup


  • 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


  1. Peel and dice the potato and carrots. Finely slice celery and leek.
  2. 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.
  3. As the veggies cook down, dice the zucchini and chop the spinach. Drain and rinse chickpeas.
  4. 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.
  5. 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.
  6. Add salt and pepper to taste. Serve warm.

Our Complete Intolerance Test Box

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.

What is the Low FODMAP Diet?

What is the Low FODMAP Diet?

The low FODMAP diet is a particular kind of diet that eliminates what are referred to as ’High FODMAP’ foods. It is known to be especially effective at helping sufferers of IBS control their symptoms.

The term ‘FODMAP’ is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. These are a specific group of carbohydrates that tend to be poorly absorbed by the body. FODMAPs can produce diarrhoea or constipation, bloating, wind and abdominal pain in those with gastrointestinal symptoms.

Fodmap Foods to Avoid

The major FODMAPs are; fructose, fructans, GOS, lactose and polyols. Below are a few examples of foods containing these FODMAPs.

Fructose – Honey, low-calorie yoghurt, various fruits, high fructose corn syrup, agave and figs.

Fructans – Wheat, rye, onions, watermelon, dried fruit, nectarine and garlic

GOS – Legumes, cabbage, cashews and pistachios

Lactose – Many dairy items, some bread and baked goods, salad dressings, deli meats and margarine.

Polyols – Found in a lot of marketed ‘health foods’, such as protein bars, to minimise the sugar content. Also found in cauliflower, apples, apricots, mushrooms and several sugar alcohol additives.

Low FODMAP foods

Now, it’s important to note that this diet isn’t all black and white. For starters, the low FODMAP diet is just that, Low in FODMAPs. It’s okay to consume foods with small amounts of these. So long as you avoid those high FODMAP foods, you’re good to go.

Hence, foods that are low in FODMAPs, such as polyols and fructose, but still contain them can be consumed. Here’s a short list of Low FODMAP foods;


Banana, blueberry, grapes, honeydew, melon, lemon, raspberry, strawberry, rhubarb and lime


Broccoli, carrots, celery, ginger, green beans, lettuce, olives, parsnip, potato, pumpkin, spinach, swede, sweet potato, tomato and turnip


100% spelt bread, rice, oats, polenta and quinoa

Milk Products

Hard cheeses, brie and camembert, gelati and sorbet


Artificial sweeteners (not ending in ‘-ol’), molasses and treacle. Also sugar, golden syrup and maple syrup in small quantities.

Please note that this list isn’t exhaustive and there are likely many other foods which the Low FODMAP diet permits, this is just a good starting point.

Tailoring Your FODMAP Diet

The low FODMAP diet isn’t one-size-fits-all. It’s most useful when fine-tuned to the individual. This is because not all FODMAPs will be a trigger for you, and once you’ve tailored the diet to your specific triggers, it becomes quite easy to follow.

Also, you should never completely eliminate FODMAP foods for an extended time.

See, FODMAPs are prebiotics, and they encourage the growth of good bacteria in your gut. They are essential for long term gut health. Studies have shown a strict low FODMAP diet can harm gut bacteria.

You can effectively tailor your FODMAP diet through the use of food intolerance testing. A food intolerance test can highlight which High FODMAP foods are likely to be the primary cause of your symptoms. After this, you can exclude them altogether, or use an elimination diet, and slowly reintegrate them back into your diet after 4-8 weeks of elimination.

Intolerance testing is an excellent way of keeping non-offending high FODMAP foods in your diet while ensuring your gut health stays optimal.

Alternatively, you could completely eliminate all FODMAPs for a short period and bring them back into your diet again after a while. Although, this may take longer to complete, as some foods reintroduced may cause digestive symptoms again when reintroduced. It’s far more efficient to narrow down the list of potential offenders.