Low-FODMAP recipes

Low-FODMAP recipes leave out certain fermentable carbs found in onions, garlic, wheat and many pulses. The approach comes from Monash University in Melbourne, which measures FODMAPs in foods; our limits follow their data, but the recipes aren't certified. If you have a medical condition, talk to your GP or a dietitian.

These recipes leave out fermentable carbs such as fructans, lactose, mannitol and sorbitol. Instead of onions we use the green parts of spring onions, and instead of wheat we use oats or rice – practical for everyday cooking, with critical amounts checked. Low FODMAP is meant for IBS diagnosed by a doctor: strict for a few weeks first, then you test one food at a time to see what suits you, ideally with a dietitian. Here you'll find low-FODMAP recipes for breakfast, lunch and dinner, plus lots of quick meals.

Vegan turmeric and ginger juice with orange – 95 kcal
Bread-free courgette and carrot fritters – 210 kcal
Vegetarian cottage cheese and spinach omelette – 340 kcal
Vegan raspberry chia pudding with coconut yoghurt – 250 kcal
Vegan blueberry chia pudding – 210 kcal
Keto parmesan crisps with herbs – 300 kcal
Vegan vanilla chia pudding – 180 kcal
Keto easy cheese omelette roll – 420 kcal
Crunchy quinoa granola with cinnamon and pecans – 320 kcal
Vegetarian roasted vegetables with feta – 310 kcal
Keto tuna omelette – 480 kcal
Vegan chia and peanut pudding – 250 kcal
High-protein miso-glazed wild salmon with Asian cucumber salad – 390 kcal
Beef meatballs with kimchi dip – 380 kcal
Vegan high-fibre linseed crispbread – 180 kcal
Gluten-free sweet potato brownies with almond flour – 140 kcal
Vegetarian halloumi quinoa bowl – 550 kcal
Herb omelette with feta and spinach – 310 kcal
High-protein cottage cheese pancakes for breakfast – 340 kcal
Vegan sweet potato glass noodles with sesame tofu – 550 kcal
Vegan millet and hazelnut squares – 480 kcal
Vegan pineapple and turmeric juice with yellow pepper – 110 kcal
Baked oats with a chocolate centre – 350 kcal
High-protein beef steak salad – 420 kcal

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How we classify recipes

A recipe only gets the label if no ingredient is on the exclusion list: onions, garlic, leeks and shallots, pulses except firm tofu and tempeh, milk and yoghurt with lactose, wheat, rye, barley and spelt, apples, pears, mango, stone fruit, dates and dried fruit, and honey. For avocado, sweet potato, oats, broccoli, mushrooms and almonds, the amount per serving counts; the limits follow Monash University's measurements. Recipes with fennel or Brussels sprouts, which have no fixed limit, are left out too, as are recipes with ready-made products whose ingredients are unclear, such as shop-bought stock, spice mixes or ready-made sauces.

Frequently asked questions

What are FODMAPs?

FODMAP stands for ‘fermentable oligosaccharides, disaccharides, monosaccharides and polyols’ – types of carbohydrate that are poorly absorbed in the small intestine. Many are found in onions, garlic, wheat, pulses, milk and some fruits.

Is low FODMAP meant to be for ever?

No. The strict phase usually lasts a few weeks, then foods come back step by step – ideally with support from a dietitian. If you have a medical condition, talk to your GP first.

Are your recipes certified by Monash University?

We follow Monash University's published FODMAP ratings, but we're not officially certified. Each ingredient is rated on current data, and the amounts per serving stay within the limits.

Top 10 by Health Score

Low FODMAP diet: food list and the 3 phases explained

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Plan and calculate

Low-FODMAP meal plan