When making your meals, be sure to follow the appropriate low-FODMAP servings (per Monash University) by downloading my grocery list.

For Low-FODMAP brands, please see my Low-FODMAP Brands tab

For more low-FODMAP recipes visit – the parent company to FODMAP Life.


  • Low-FODMAP trail mix – (based on one serving) – 1 tablespoon no sugar added dried cranberries, 5 almonds, 1 teaspoon sunflower seeds, 5 squares dark chocolate, 1/4 cup Glutino pretzels
  • Read this post for 45 Low-FODMAP Snack Ideas!
  • 1 rice cake + 1 TBS nut butter (everything except pistachios and cashews which are high in FODMAPs)
  • Lactose-free yogurt (can be made with almond or coconut milk) with blueberries or raspberries
  • Smoothie – Jay Robb’s Egg White Protein -unflavored mix + 1/2 ripe banana + 1/4 C blueberries + water + ice (if you use another protein powder read all the ingredients first – stay away from sugar alcohols or artificial or a combination of artificial and natural flavors and sweeteners).
  • Gluten-free brands for pretzels, crackers, cookies (read labels for high-FODMAPs)
  • 1 serving of a low-fodmap fruit which is equal to one medium-sized fruit or 1/2 cup chopped up fruit.  Examples: 1 small orange, 1/2 cup strawberries, 1/2 cup blueberries, 1 medium ripe banana
  • Baby carrots + 2 ounces low-FODMAP cheese (hard, regular or reduced fat)
  • Popcorn
  • Banana + 1 TBS almond butter
  • 10 almonds, hazelnuts or walnuts
  • 1 hardboiled egg
  • 1/2 cup lactose-free cottage cheese with tomato slices
  • 2 TBS pumpkin or sunflower seeds
  • One medium ripe banana and 10 almonds
  • Slice one medium ripe banana down the middle and spread on 1 TBS nut-free SunButter then top with slivered strawberries
Low-FODMAP Raspberry Lemon Chia Seed Jam
Low-FODMAP Raspberry Lemon Chia Seed Jam. Photo by Kelly Jaggers from The Everything® Low-FODMAP Diet Cookbook by Colleen Francioli, CNC, copyright © 2016 by F+W Media, Inc.


Low-FODMAP Raspberry Lemon Chia Seed Jam (pictured above) from The Everything® Low-FODMAP Diet Cookbook


  • Easy Egg & Spinach casserole
  • Low-FODMAP Tomato and Leek Frittata
  • Low-FODMAP Blueberry Lavender Pancakes
  • Oatmeal (1/4 cup dry serving is low-FODMAP) topped with one serving of low-FODMAP fruit, 1 TSP flax seeds and 1 TBS 100% pure maple syrup
  • Gluten-free oatmeal with strawberries and 100% pure maple syrup
  • Gluten-free bagel with 1 TBS of almond butter and low-FODMAP jam
  • Toasted gluten-free bread with an 1/8th of a whole avocado, 1 slice swiss cheese and squirt of lemon juice
  • Omelet with spinach, tomato, low-FODMAP herbs and mozzarella cheese


  • sweet potato fodmap freeSalmon Cakes
  • Tuna salad – 1 can of tuna + 1/4 C cherry tomatoes + 1 TB Mayonnaise or Vegenaise (soy free, gluten-free, dairy free, non-GMO) + cracked black pepper or hot sauce + add on top of 1 slice gluten-free bread ~ Voila!
  • Sweet Potato – 1 small baked sweet potato sliced down the middle + 1 TB olive oil+ 1 TB walnuts + sprinkle of cinnamon (1/2 cup sweet potato is low in FODMAPs)
  • Salads
    • Kale greens + 1/4 C tomatoes + 2 ounces tofu + almond slivers + herbs + olive oil and vinegar
    • Spinach + 1 C chopped strawberries & blueberries + 1- 2 ounces fresh mozzarella + squeeze of lemon + 1 TBS olive oil
    • Kale greens + 1 TBS dried cranberries + 1 TBS pine nuts + 1/2 tomato + lemon juice + sea salt
  • Grilled cheese – 2 pieces gluten-free bread + 2 ounces low-FODMAP cheese + sprinkle of curry
  • Quinoa bowl with grilled chicken, roasted low-FODMAP veggies, 1 ounce mozzarella cheese, 1/2 TBS olive oil and herbs
  • Delicious Greek Salad Pasta





low-fodmap-finished-banana-bread-1024x512DECONSTRUCTED RECIPES

Try this Vegan Mac N Cheez from the New York Times!  Omit the onion;  replace cashews with macadamias, almonds OR pine nuts; replace whole grain pasta with rice pasta!

*For Low-FODMAP brands (breakfast foods, snacks, pantry items), please see our Low-FODMAP Brands tab


Get more ideas for food on our Instagram page

and Pinterest boards!

You spoke, we heard you!  More recipes to come.  Check back every week and sign up for our monthly newsletter!

All recipes © FODMAP Life

11 thoughts on “Recipes”

  1. Quick question: Bob’s red Mill gluten-flour’s main ingredient is garbanzo bean flour. I thought that legumes were something that we could not have on the FODMAP diet. As a matter fact I have two large bags of their bread flour in my freezer right now which I was with thinking that I could not use. One of the things that I am discovering being new to this diet is that there’s a lot of differing information about what you can and cannot eat. Help!

  2. Hi Colleen. I looked up your tomato sauce recipe on Instagram, and after “pinching in the salt, pepper, oregano and garlic inflused oil”, it goes on “add tomatoes to pan and then ADD ALL OTHER ingredients”. What other ingredients do you mean? Cheers, heather

    1. Hi there! Sorry about that. If you look in the post you will see the directions: Cut up fresh Roma tomatoes, drop in a pinch of salt, oregano and black pepper to taste plus 1-2 tablespoons #garlicinfusedoil. Add tomatoes to the sauce pan and cook on high heat, add in all the other ingredients and then lower the heat to a simmer

  3. I have a FODMAP recipe for bread using . It calls for chic pea flour. From my research chic pea flour can only used in small amounts. What other alternative flour can be used?

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