What meals can I have on a low FODMAP diet?

December 15, 2025 •

4 min read

According to Monash University, which pioneered the low FODMAP diet, up to 75% of people with Irritable Bowel Syndrome (IBS) experience significant symptom relief when following this protocol. This dietary approach centers on limiting specific carbohydrates, but many wonder, what meals can I have on a low FODMAP diet that are both delicious and safe?.

Quick Summary

Guide to building satisfying and symptom-free meals on a low FODMAP diet. Includes breakfast, lunch, and dinner ideas with low-FODMAP ingredients. Features a comparison table of high vs. low FODMAP foods for easy meal planning and success.

Key Points

Plan Ahead: Successfully navigating a low FODMAP diet involves careful meal planning to avoid high-FODMAP ingredients while ensuring sufficient nutrients.
Focus on Low FODMAP Staples: Build meals around safe ingredients like eggs, plain meats, quinoa, rice, and specific fruits and vegetables such as carrots, cucumber, and spinach.
Learn Smart Substitutions: Replace high-FODMAP flavor enhancers like onion and garlic with alternatives such as garlic-infused oil, asafoetida, and the green parts of spring onions.
Portion Control is Crucial: Be mindful of portion sizes for some otherwise low-FODMAP foods, as larger quantities can increase FODMAP content.
Use Authoritative Resources: Rely on scientifically verified sources, particularly the Monash University FODMAP Diet App, for accurate food ratings rather than unverified online lists.
Remember It's a Temporary Phase: The elimination phase is not meant to be permanent; it's a diagnostic tool, followed by a reintroduction phase to determine your personal food triggers.

Navigating the Low FODMAP Diet: Your Guide to Delicious Meals

Starting a low FODMAP diet can feel daunting, but with the right guidance, it can be a rewarding journey toward improved digestive health. The key is understanding which ingredients to swap and how to build flavorful, satisfying meals around safe, low-FODMAP foods. This guide will provide practical ideas for every meal of the day, proving that eating well on this diet is not only possible but delicious.

Building Your Low FODMAP Meal Framework

Successful meal planning on a low FODMAP diet starts with a few core principles. You'll need to focus on naturally low-FODMAP foods and incorporate substitutions for common high-FODMAP culprits like onion, garlic, wheat, and certain dairy products. The Monash University FODMAP Diet App is the gold standard for verifying food quantities and tolerances.

Breakfast Ideas

Low FODMAP Buckwheat Pancakes: A great alternative to traditional pancakes, using buckwheat flour and served with a low-FODMAP fruit like blueberries and a drizzle of maple syrup.
Gluten-Free Oatmeal: Start your day with a bowl of oats, made with lactose-free milk or a low-FODMAP milk alternative like almond milk. Top with strawberries, banana, and chia seeds.
Scrambled Eggs with Spinach and Feta: Eggs are naturally low FODMAP. Scramble them with fresh spinach and a sprinkle of feta cheese. Season with salt and pepper instead of garlic or onion powder.
Low FODMAP Smoothie: Blend a low-FODMAP fruit like kiwi or cantaloupe with lactose-free yogurt and a handful of spinach. Use a touch of maple syrup for sweetness.

Lunch Ideas

Chicken and Quinoa Salad: A hearty and protein-rich salad with grilled chicken, cooked quinoa, cucumber, carrots, and a lemon vinaigrette made with garlic-infused olive oil.
Low FODMAP Tofu Salad Sandwich: A versatile and protein-packed option, this salad uses firm tofu and is a great filling for gluten-free bread or served on a bed of greens.
Roast Beef and Potato: A simple, satisfying meal with plain roasted beef, baked potato, and a side of steamed green beans. Season with fresh herbs like rosemary and thyme.
Leftover Dinner: Repurpose low FODMAP dinner ingredients, such as a serving of shepherd's pie or ginger-sesame meatballs, for a quick and easy lunch.

Dinner Ideas

Ginger-Sesame Meatballs: These meatballs can be made with ground beef or chicken and flavored with ginger, sesame oil, and tamari for a quick and flavorful meal. Serve with white rice and julienned carrots.
Turkey Shepherd's Pie: A comforting meal using turkey mince, carrots, gluten-free flour, and a low FODMAP stock. Top with mashed potatoes for a classic finish.
Low FODMAP Roasted Vegetables: Roast a mix of low-FODMAP vegetables like bell peppers, zucchini, and potatoes with garlic-infused olive oil and Italian seasoning for a simple and delicious side dish.
Bolognese with Quinoa Pasta: Make a classic Bolognese sauce using canned, pure tomato sauce, ground beef, and shredded greens. Serve with gluten-free quinoa or rice pasta.

Low FODMAP vs. High FODMAP Ingredient Comparison


Meal Component	High FODMAP Ingredients to Avoid	Low FODMAP Alternatives to Choose
Carbohydrates	Wheat bread, rye bread, standard pasta	Sourdough spelt bread, gluten-free rice or quinoa pasta, oats
Vegetables	Onion, garlic, asparagus, mushrooms	Carrots, cucumber, potato, green beans, zucchini
Protein	Processed meats (with additives), most legumes (e.g., baked beans)	Eggs, plain cooked meats, firm tofu, tempeh
Dairy	Cow's milk, ice cream, soft cheeses	Lactose-free milk, almond milk, hard cheeses (cheddar, brie), feta
Sweeteners	Honey, high-fructose corn syrup	Maple syrup, table sugar, dark chocolate
Fats/Oils	Onion or garlic-based marinades	Garlic-infused olive oil, plain olive oil

Low FODMAP Snacking

Snacking doesn't have to be off-limits. Plan ahead with simple low FODMAP options to avoid reaching for high-FODMAP foods when hunger strikes. Good choices include a small handful of macadamia nuts or peanuts, a plain rice cake with a low-FODMAP cheese, or a serving of low FODMAP crackers. Fruits like oranges, kiwifruit, and blueberries are also excellent choices in appropriate portion sizes.

Conclusion

Exploring what meals can I have on a low FODMAP diet reveals a world of delicious possibilities. By focusing on naturally low FODMAP ingredients, learning appropriate substitutions, and consulting a reputable resource like the Monash FODMAP app, you can create a diverse and satisfying meal plan. Remember that the diet is a short-term tool for identifying triggers, and gradual reintroduction of foods is a crucial next step to find your personal tolerance level. With a little planning, you can manage your symptoms effectively and enjoy your food again.

Optional Outbound Link

For the most up-to-date information on food ratings and portion sizes, consult the official Monash University FODMAP Diet App.

Frequently Asked Questions

A low FODMAP diet is a temporary elimination diet that restricts foods high in certain carbohydrates (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) that can trigger gastrointestinal symptoms like bloating and pain in people with conditions like Irritable Bowel Syndrome (IBS).

The initial elimination phase of the diet typically lasts for 2 to 6 weeks, or until symptoms improve significantly. This is followed by a reintroduction phase to test individual tolerance levels for different FODMAP groups.

While garlic is a high-FODMAP food due to its fructan content and should be avoided during the elimination phase, you can use garlic-infused olive oil. The fructans are water-soluble but not oil-soluble, so the flavor infuses into the oil without the FODMAPs.

During the elimination phase, you should avoid cow's milk and other high-lactose dairy products. Safe alternatives include lactose-free milk, almond milk, and certain hard cheeses like cheddar.

Good snack options include macadamia nuts, peanuts, a small portion of blueberries, oranges, or kiwifruit, and plain rice cakes or specific low FODMAP crackers.

No, not all beans and legumes are off-limits. Canned chickpeas and lentils are lower in FODMAPs after rinsing, and firm tofu and tempeh are also low FODMAP protein sources.

The most reliable and up-to-date resource is the Monash University FODMAP Diet App. The team has lab-tested hundreds of foods and uses a traffic light system to indicate FODMAP content.