The ultimate low FODMAP foods list: what to eat and what to avoid
Licensed registered dietitians weigh in on the the low FODMAP diet — and reveal the most surprising items on the low FODMAP foods list.
Recipe: Mini Turkey Meatloaves with Apricot Glaze and Roasted Veggies
Isn’t everything better when it’s in miniature form? Meatloaf is no exception. These single-serve turkey meatloaves are loaded with grated carrots and zucchini. Instead of Worcestershire sauce, this recipe uses gut-friendly coconut aminos for added flavor. For a side, herb-tossed roasted veggies provide fiber and vitamins.
Recipe: Make-Ahead Egg White Sandwiches
This isn’t your typical breakfast sandwich recipe. And these yummy sandwiches actually taste better after sitting in the fridge overnight, which is why we recommend prepping them ahead of time. The English muffin form factor makes these ultra-portable and easy to wrap and freeze for later.
Recipe: Italian Wedding Soup (Onion and Garlic Free)
It’s not wedding season. It’s soup season—year-round. Baby pasta shapes, a veggie-filled broth, and herby parmesan meatballs make this a nutritious, satisfying meal.
Recipe: Crispy Curried Chickpeas
If you’ve burnt your share of kale in multiple attempts to create crispy, crunchy kale chips, it’s time to consider the chickpea for your crunchy snack of choice. When tossed in mild curry powder, salt, and oil and then roasted in the oven, these little protein and fiber-packed spheres become crispy globes of goodness.
Recipe: Zucchini Bread Pancakes
This recipe combines the hearty goodness of zucchini bread with a fan-favorite breakfast food to create a filling fusion dish featuring gut-friendly oat flour.
Recipe: Apple-Cinnamon Overnight Oats
Prepping breakfast the night before can’t get easier than this overnight oat recipe, which features fiber-filled oats and chia seeds. Grated apple and maple syrup add a hint of sweetness, while cinnamon, nutmeg, and ground ginger deliver flavors that feel like a warm hug.
Recipe: Edamame Noodle Bowl with Peanut Sauce
The quick-cook rice noodles featured in this recipe are easy to prepare and gentle on the gut. Edamame provides fiber and protein, while carrots and cucumbers deliver a satisfying crunch. It all gets topped off with a delicious drizzle of peanut sauce.
Recipe: Quick Chicken Curry
By using mild curry powder, you can enjoy the complex flavors of this easy chicken curry while being gentle on your digestive system. Adding Greek yogurt at the end delivers creaminess, while a bed of brown rice serves up plenty of fiber.
Recipe: Greek-Inspired Sheet Pan Shrimp and Veggies
No pots and pans to clean! This perfect weeknight dinner recipe uses two parchment paper-lined sheet pans for quick roasting and minimal cleanup. Shrimp is a rich protein source and easy to cook in a flash.
Recipe: Pasta Fagioli
A gut-healthy medley of veggies, fiber-rich whole-wheat pasta, and protein-filled cannellini beans boost the nutrient profile of this hearty soup.
Recipe: Spinach and Feta Frittata with Blistered Cherry Tomatoes
This egg-based Mediterranean dish contains two whole cups of nutrient-packed spinach. Spinach contains high amounts of fiber and, like other leafy greens, it contains sulfoquinovose, a type of sugar that may promote healthy gut bacteria.
Recipe: Nutty Stuffed Dates
This classic combo makes for a sweet and savory snack or a showstopper appetizer that’s easy to prep in no time at all.
Recipe: Easy Hummus and Crudité
Bye-bye, store-bought hummus. Hello, homemade! This ultra-easy food processor hummus recipe will become your go-to for dipping and spreading.
Recipe: Stonefruit Ricotta Toast
It’s Choose Your Fighter: Toast edition! Opt to top your toast with peaches, nectarines, plums, cherries, or apricots, depending on what’s in season and available locally. While optional, a garnish of fresh herbs adds a flavorful finishing touch.
Recipe: Strawberries & Cream Yogurt Bark
Bursting with summer flavor, this refreshing treat uses fresh and frozen strawberries and features a taste of vanilla—yes, vanilla is a flavor! Since this recipe requires freezing, we recommend this treat for scorching hot days and picnics on the beach.
Recipe: Seedy Pizza Crackers
These cheesy, tomato-y flavor bombs are made with low-lactose parmesan cheese, fiber-rich oat flour, and sunflower seeds for added texture and nutrients. They’re a perfect everyday snack and gourmet enough to serve at gatherings.
Recipe: Chickpea Chopped Salad
This no-fuss, no-cook salad makes a quick yet satisfying lunch.Chickpeas are high in raffinose, a form of soluble fiber, which, when broken down through digestion, may help reduce inflammation and promote regularity.
Recipe: Chocolate-Peanut Butter Smoothie
Are you looking to satisfy your sweet tooth? This creamy, dreamy chocolate-peanut butter concoction tastes like dessert, but it’s perfect for fueling on the go. Medjool dates are high in antioxidants, amino acids, and both soluble and insoluble fiber, aiding in healthy digestion.