Has your doctor or dietitian recommended a low FODMAP diet to help treat symptoms from your Irritable Bowel Syndrome (IBS)? If so, you might have tried searching for low FODMAP meals or recipes on Google or Pinterest. Luckily, there are a plethora of options out there, which is very different from just a few years ago! Below I’m going to share my dietitian-approved tips for finding the best (and most accurate) recipes along with my top six most recommended blogs.
Where to Find Great Recipes & What to Look For
- Where to start?
- We say “Google it” for a reason! Google “low FODMAP recipes” and you’ll get a million results. Did you know that you can also use Pinterest, Instagram, and Facebook as search engines? If you type the same thing into any of those social media platforms you’ll get a ton of results. A word of caution, though: just because a Pin says that a recipe is low FODMAP doesn’t mean that it’s accurate. I’ve had clients burned many times by making what they thought were low FODMAP recipes they found on Pinterest. When reviewing the link, it took them to a website with inaccurate information. Just because it’s labeled “low FODMAP” doesn’t mean that it’s accurate. If the recipe contains onion or garlic, move on!
- Pay attention to keywords.
- Look into who is developing the recipe. The Low FODMAP diet can be very nuanced. Check to see if the recipe has been evaluated either by a Registered Dietitian or someone who has gone through the Monash University Low FODMAP training course.
- Serving size matters.
- Does the recipe mention what serving size is low FODMAP? FODMAPs are often portion size-dependent, which means that if you’re in the elimination phase you may be a little bit more limited. Many recipe developers utilize ingredients that can be low, moderate, or high FODMAP depending on the portion size used.
- Make a list.
- Starting the low FODMAP diet can be overwhelming for some. It can be really helpful to make a list of recipes you’d like to try. Many of the recipe blogs below have easy low FODMAP recipes that can be made in 30 minutes or premade in the slow cooker.
- Make your own!
- Trying to adapt your own recipe to make it FODMAP friendly? Utilize information from Monash University or check out one of the recipe blogs below to see if there is a similar recipe. If you can't find any information, test a small portion size, preferably when you’re finished the elimination phase.
Dietitian Approved Low FODMAP Recipe Blogs
We are so lucky to have so many FODMAP-friendly recipe blogs out there in the world right now, but there are six that I end up referring my clients to time and time again! I’ll share a little bit of info about each site along with some of my client’s favorite recipes.
- FODMAP Everyday is run by Chef Dédé Wilson and Robin Jaffin. All of their recipes, shopping lists, and articles are reviewed by their team of Monash-trained Registered Dietitians. Their recipe database lets you look by FODMAP elimination (i.e. lactose or fructose-free), dietary needs (i.e. gluten-free or vegan), and dish type (i.e. breakfast, lunch, dinner).
- Client favorites: Sourdough Pizza and Maple Balsamic Chicken with Roasted Blueberries
- This blog is run by Registered Dietitian and recipe developer Em Schwartz. Her website has beautiful, easy, low FODMAP recipes that are categorized not only by meal type but also popularity, plant-based (hooray low fodmap vegetables!) and protein (chicken, beef, seafood).
- Client favorites: Roasted Red Pepper Pasta and Enchilada Chicken Soup (Instant Pot or Slow Cooker)
- Run by Alana Scott, a fellow IBS sufferer with Celiac Disease. She is also a cookbook author and has contributed recipes to Monash University. All of A Little Bit Yummy recipes and blog posts are reviewed by a team of Monash-trained Registered Dietitians.
- Client favorites: 5 Minute Low FODMAP Beetroot Dip and Low FODMAP Pumpkin and Ricotta Pasta Bake
- Rachel is a doctor and mom who couldn’t find any low FODMAP food, so she made her own! Not only does she have some great products, but her blog has tons of FODMAP-friendly recipes. Her chicken recipes in particular are very popular!
- Client favorites: Low FODMAP Chicken Soup and One-Pot Chicken with Cilantro Lime Rice
- Kate is not only a digestive health expert, Registered Dietitian, and author, but she is an internationally recognized low FODMAP diet expert. She is the go-to resource for health professionals and patients alike. Kate is always sharing research updates and recipes on her Instagram, but you can find tons of recipes, articles, and interviews on her blog, For a Digestive Peace of Mind.
- Client Favorites: Blender Oat & Pumpkin Muffins and Gluten-free Orange Cranberry Walnut Scones
- Amy is a fellow IBS sufferer who is also a health coach and completed low FODMAP training through Monash University. Her recipes get 1.2 million monthly views on Pinterest! Check out some favorites below.
- Client Favorites: Low FODMAP Salad Dressings and Soy Glazed Salmon
Have you tried recipes from any of these low FODMAP blogs? Share the ones you loved with us below!