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7 Safe Recipes for IBS, With FODMAP Ingredients

7 IBS-Friendly Recipes, With FODMAP Ingredients

Trust me, I know what it’s like to have IBS and struggle every day to find the proper foods for your stomach to accept and digest. If you often find yourself eating boring and untasty food just to make sure you don’t upset your digestion process, you can relax.

You won’t have to do this anymore. If you’re worried about your digestion, you first have to learn what upsets your stomach. It can either be triggered by eating specific carbohydrates, fermentable oligosaccharides, disaccharides, or even monosaccharides and polyols (check FODMAP), or by other reasons.

It’s true that the process of finding what upsets your digestive system might involve one or two food restrictions, which can also come with tasteless food. However, the compromise on flavors ends today! We’ve prepared for a full list of foods you can eat, from veggie sandwiches to smoothies and banana oatmeal muffins, so…Bon appetite!

Photo by Drazen Zigic from Shutterstock

Avocado Green Goddess Veggie Sandwich


  • 2 slices of LOFO bread you prefer
  • 1/4 cup of vegan low FODMAP avocado green goddess dressing
  • 3/4 cup alfalfa sprouts
  • many leaves of fresh baby arugula
  • 1 cucumber, cut into broad ribbons
  • 1 slice of vegan cheddar cheese, if you like cheese


  • Slather the vegan low FODMAP avocado green goddess dressing on those bread slices, then add some cheese, sprouts, arugula, and cucumber.
  • Your sandwich is now ready to be served, but it can also be wrapped in a ziplock or refrigerated overnight!

FODMAP information:

  • Arugula: Arugula has been lab tested by Monash university. For many years they were convinced that arugula had no FODMAPs. However, after 2019, they changed their mind, stating that arugula has trace amounts, but it can still be eaten freely, depending on your appetite
  • Avocado: Both Monash University and FODMAP Friendly have tested avocados various times in their labs, and the results were very different. According to Monash, a proper serving size would be around 30 g, while FODMAP states that you can also eat 120g.
  • Cucumbers: It seems that both Monash University and FODMAP have lab-tested cucumbers multiple times. FODMAP Friendly gave a “Pass” at 1/2 cup, while Monash stated that no FODMAPs were detected on lab testing, deciding on the serving size of half a cup.

Baked Honey BBQ Chicken Wings


  • 3 lb. chicken wings (24 separated pieces)
  • 2tbsp Fody’s Shallot Olive Oil
  • 3/4 cup Fody’s Original BBQ Sauce
  • 1 tbsp clover honey
  • salt
  • black pepper

How to:

  • Preheat your trusted oven to 400 degrees and line a rimmed baking sheet with some parchment paper. Then, put a large wire rack on top of the parchment.
  • Place your chicken wings in a bowl, and toss everything in olive oil. Spray the wire rack with non-stick cooking spray, then place your chicken wings on the rack. Season them to taste with a bit of salt and pepper, and then bake for 35 minutes.
  • As the wings are cooking, heat your low FODMAP bbq sauce and honey in another pot over medium-low heat. Don’t f0rget to stir occasionally, just to make sure the honey is fully mixed.)
  • As the baked chicken wings are done, brush them with some sauce and place them back in the oven for 5 minutes. You could also broil the wings for more crispiness.
Photo by vm2002 from Shutterstock

Banana Oatmeal Muffins


  • 2 large ripe bananas
  • 2 1/2 cups of quick oats (gluten-free if that’s ok)
  • 1 1/2 cups lactose-free milk
  • 1/4 cup pure maple syrup
  • 1 egg, lightly beaten
  • 2 tbsp canola oil
  • 1 tsp baking powder
  • 1 1/2 tsp ground cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp salt
  • 1/2 cup chopped walnuts
  • 1/4 cup dairy-free mini chocolate chips

How to:

  • Heat the oven to 350 degrees Fahrenheit and coat a 12-count non-stick muffin tin with some cooking spray
  • In a big bowl, mash the bananas with a fork. Then, add the oats and the milk. Stir until everything is evenly combined, and let it soak for 10 minutes until most of the liquid is absorbed. To the oat mixture, add some maple syrup, egg, canola oil, baking powder, cinnamon, vanilla, and salt. Stir until everything is evenly combined. Stir in the walnuts and chocolate chips.
  • Take each muffin cup and fill it with approximately 1/3 cup of the batter. Bake for 30-35 minutes or until you notice that it turns light brown and the tops spring back when lightly touched in the middle of the top. Cool in pan for around 10 minutes, then remove the cooling rack.
  • Refrigerate any leftover muffins for up to 2 days or freeze them for up to 3 months in an airtight, resealable bag.

Chicken Parm with Roasted Vegetables Tomato Sauce


  • 1 small eggplant, diced into small pieces
  • 1 zucchini, diced small
  • 1 red or yellow bell pepper, diced very small
  • 2tbsp olive oil
  • salt & pepper
  • 1 sausage
  • 2 jars of Fody’s Low FODMAP Marinara Sauce
  • 1 tsp dried parsley
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 2 chicken breasts
  • 1/4 cup rice flour
  • 1 egg
  • 1/2 cup bread crumbs
  • 1 tsp dried parsley

How to:

  • Preheat the oven to 425 F. Put all the veggies on a baking sheet, toss with olive oil, and season it with some salt and pepper. Then, place it in the oven and let it cook for 25 minutes.
  • As the veggies are cooking, warm a large metal pot on medium-high heat. Remove the sausage from the casing and place it on the hot pan, for around 2-3 minutes, then flip and cook on the other side. Break up into quarters, then add the Marinara Sauce, parsley, basil, and oregano. Bring everything to a simmer and leave it to cook. Once the veggies are done, cool slightly, then blend everything in a blender until it turns smooth. Add 1-2 ladles of Pasta Sauce to loosen the veggies a bit, if you have to. Then, add the cooked, pureed roasted veggies to the tomato sauce and keep on cooking. The total cook time of tomato sauce is between 1 and 1 and a half hours.
Photo by Anna_Pustynnikova from Shutterstock

Carrot Tomato Soup


  • 2 tbsp (30ml) olive oil
  • 2 tsp of ginger
  • 1 pound (450 g) carrots, peeled and chopped
  • 1.5 pounds tomatoes
  • 1 tsp oregano
  • 1 tsp salt
  • 2 cups low FODMAP veggie stock
  • 1 bay leaf
  • 2 tbsp(15 g) nutritional yeast or grated parmesan

How to:

  • In a big cooking pot, add the olive oil on medium heat. When the oil is hot, add the ginger and carrots. Sautee for a minute.
  • Then, add the tomatoes, oregano, and salt, and stir everything. Add the veggie stock, bay leaf, and nutritional yeast if you’re using it. Stir until everything is mixed
  • Bring it all to a boil and continue cooking for about 5 minutes, then reduce the heat down to simmer. Cover and let the flavors mix for another 25 minutes until the carrots are fork tender.
  • Remove the pot from the heat and fish out the bay leaf that’s left there. Use an immersion blender to process until everything is smooth. Season with some salt and pepper to taste.

Chicken Turmeric Rice


  • 3 tbsp olive oil/garlic or infused oil
  • 4 chicken drumsticks are skinless
  • 1 tbsp turmeric
  • 1 cup/220 gr white rice medium-grain
  • 1 big carrot carefully chopped
  • 1/2 cup chickpeas canned
  • sea salt

How to:

  • Heat the olive oil in a larger non-stick frying pan over medium-high heat
  • Toss in the chicken and turmeric and cook for 3 minutes, until it turns golden brown, turning every side to make sure the color is right
  • Cover the chicken with some water and let it cook over medium heat for 20 minutes, stirring occasionally
  • Add the rice, carrot, and chickpeas, and cover it again with water. Bring to a boil, and salt to taste, then reduce the heat to low. Cover everything and simmer for 15 minutes until the water is fully absorbed and the rice is tender. Give everything a good stir and season depending on your taste, if it’s necessary
  • Remove from the heat and stand, for another 15 minutes.
Photo by Sergii Koval from Shutterstock

Creamy Ham and Potato Soup


  • 195 g (1 1/2 cup) shaved ham
  • 80 g (1 cup) leek (green leaves only, finely chopped)
  • 800 g potatoes (peeled & chopped in small chunks)
  • 240 g carrots (peeled and diced)
  • 2 tbsp dairy-free spread
  • 1tbsp garlic infused oil
  • 2 tbsp gluten-free all-purpose flour
  • 625 ml low FODMAP chicken stock
  • 375 mil low FODMAP milk
  • 6 tbsp sweet corn kernels
  • 1 tsp dried chives
  • salt & pepper
  • 2 tsp fresh parsley

How to:

  •  Prepare the ham, leek leaves, potato, and carrot. Measure the sweet corn.
  • Place a large saucepan over medium heat. Add some dairy-free spread or butter and fry the leak leaves and carrot for around 3 minutes until the carrots are soft
  • Add the potato, ham, and garlic-infused oil. Cook for 2 minutes, while stirring once in a while to stop the veggies from sticking to the bottom
  • Mix through the flour and cook for a minute. Then pour the stock into the saucepan. Mix well and bring to a boil, and then let it cook for 12 minutes while stirring occasionally until the potatoes are tender.
  • Reduce your heat to medium-low and then add the milk, sweet corn, and dried chives. Stir until everything thickens.
  • Taste and season with salt and pepper
  • Serve warm and add a sprinkle of parsley at the end. 

If you enjoyed reading this article, we also recommend reading: These 5 Delicious Diabetes-Friendly Dessert Recipes Are Just Mouth-Watering

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