IBS-friendly recipes may help avoid ingredients that are high in FODMAPs. FODMAPs are carbohydrates that can cause symptoms in some people.
Many people with IBS experience symptoms related to eating certain foods, so an elimination diet is one way to help with these symptoms.
An elimination diet involves removing numerous foods from the diet before reintroducing them back in to determine whether they cause symptoms.
The low FODMAP diet, created by Monash University, is the most widely studied elimination diet for IBS.
Here are some IBS-friendly recipes to try.
This simple breakfast has just five ingredients. Bananas, berries, and almond butter are low in FODMAPs in moderate amounts. Cashews are typically low FODMAP in small amounts. Most people can have about 10 cashews per serving.
This sweet breakfast shake contains bananas, cinnamon, and kefir. You can add protein powder for a boost if you’d like. Regular kefir (dairy-based) can be moderate in FODMAPs due to lactose. You may want to modify this recipe and use a lactose-free or dairy-free kefir if you’re closely following a low FODMAP diet or know you’re sensitive to dairy.
This oatmeal also includes eggs, which are low in FODMAPs. You may want to swap out regular milk for lactose-free or plant-based milk if you’re sensitive to dairy. Raspberries, strawberries, and blueberries are low FODMAP. Blackberries can be high in FODMAPs, so you may want to avoid adding them.
This tasty lunchtime meal includes avocado, alfalfa sprouts, tomatoes, cucumbers, and mayonnaise. If you’re sensitive to gluten, you may want to swap the bread in this recipe for gluten-free or spelt-based bread.
This lunchtime meal includes shrimp and anchovies as the source of protein. If you’re sensitive to garlic, you may want to omit the minced garlic or replace it with garlic-infused oil or garlic powder to keep this dish low FODMAP.
This bowl contains healthy nutrients and fats, including chicken, avocado, butternut squash, and mixed greens. Tahini, made from sesame seeds, is low in FODMAPs in small servings, including a single serving of this dish.
This refreshing dinner recipe contains trout, which is a low FODMAP food. Almond flour, panko bread crumbs, and Brussels sprouts are usually safe in these portions for anyone following a low FODMAP diet.
This hearty one-pan meal balances protein, carbohydrates, and vegetables. The flank steak is low FODMAP-friendly. If you’re sensitive to garlic, you may want to omit it from this meal or replace it with garlic-infused olive oil or garlic powder.
This dinnertime dish is great for meal prep or saving for leftovers to eat throughout the week. Ginger is usually low FODMAP when used in moderate amounts, and the amount in this recipe should be fine for most people.
Following a low FODMAP diet for IBS can seem overwhelming at first, but it doesn’t have to be. Working with a registered dietitian who’s familiar with a low FODMAP diet is a great starting point.
They can help guide you in identifying foods that might cause your symptoms and coming up with delicious meals for you to prepare and enjoy.