3 low FODMAP recipes – keeping it simple and healthy

For those of us suffering with IBS (irritable bowel syndrome), following a diet low in FODMAPS (Fermented Oligosaccharides, Disacchardies, monosaccharides and polyols) can be massively helpful in reducing and pin pointing our trigger food groups. However this diet can seem confusing and tasteless, but we feel that the key is to keep the ingredients simple and as pure as possible.


For some, grains can be a real issue for our guts, which rules out numerous breakfast cereals. Fortunately, gluten free oats are fine! They release energy throughout the morning helping to stablise your glucose levels, not to mention all the extra sugar you will be missing by cutting out normal supermarket cereals!

Hot breakfast of healthy oatmeal with shredded coconut, blackberries, blueberries, walnuts, heart shaped strawberries and pumpkin seeds over a rustic background. Image shot from overhead.

Porridge is a perfect way to start the day! It releases energy slowly throughout the morning and helps to stablise your blood sugar levels.

For 2 – Porridge

100g Gluten free porridge oats 450ml Oat Milk
Ground Cinnamon
Maple SyrupSmall amount of fruit ie blueberries and strawberries
Seeds ie pumpkin and sunflower seeds

  • Simmer the oats in the milk for roughly 6-8 minutes or until the oats are softened.
  • Add cinnamon and maple syrup to taste and stir well.
  • Sprinkle with your favorite morning fruit and seeds.

Lunch – Simple salad wrap with citrus dip

This is a gorgeously refreshing lunch time treat that helps to remind us that a FODMAP diet doesn’t mean a tasteless one! This particular dish is high in the B vitamins and omega 3.

For 2

4 Wheat free wraps (one that you know you can digest comfortably) or a couple of leaves from a romaine lettuce for a lighter option
6-8 slices of smoked salmon or pre fried tofu
1 large avocado
1 large thinly sliced tomato
¼ thinly sliced cucumber
2 handfuls of washed fresh spinach
3-4 tbsp of mayonnaise/vegan alternative (Avoid those with agave syrup)

1/2 lemon

  • Mix the mayonnaise and lemon juice to taste, add a little freshly ground black pepper
  • Lay out the wrap or lettuce leaves and spread on some of the lemon mayonnaise
  • Top with smoked salmon/tofu and avocado, cucumbers, tomatoes and spinach
  • Roll up tightly and enjoy!

Supper – Stir-fried satay greens with noodles

This is an incredibly easy dinner to make for two, a taste sensation that is ideal if you miss a taste of the Chinese cuisine!

For 2:
75-100g of brown rice spaghetti – equally you can use pure brown rice
200g of green beans, cut in half
Splash of olive oil
1 courgette
2 tbsp pure peanut butter
2 tsp wheat free soy sauce
2 tsp maple syrup
1 tsp Chinese 5-spice

  • In a bowl mix together all the ingredients for the sauce. If you like things sticky and strongly flavoured like a Chinese satay, then double the recipe here
  • Cook rice/spaghetti in a saucepan until soft
  • Meanwhile sauté the greens and courgette in olive oil and black pepper
  • Stir in the satay sauce and mix well
  • Stir in the spaghetti/noodles or serve with brown rice and enjoy!


We hope this helps to inspire the taste buds and helps remind us all that following a low FODMAP diet doesn’t need to be boring!

Related Post

So, what is your take on this?