What to cook for someone with IBS?: Mastering the Low FODMAP Diet

October 7, 2025 •

5 min read

According to a 2021 meta-analysis, a low-FODMAP diet has been shown to reduce the severity of Irritable Bowel Syndrome (IBS) by 66%. If you've been wondering what to cook for someone with IBS, this targeted nutritional approach provides a roadmap to creating meals that are both delicious and gentle on the digestive system.

Quick Summary

This article explores the low FODMAP diet, offering practical advice and recipes for cooking for someone with IBS. It outlines key ingredients to include and avoid, essential cooking techniques, and provides safe, flavorful meal ideas for different times of the day to help manage symptoms effectively.

Key Points

Embrace the Low FODMAP Approach: Use the short-term elimination diet to identify specific food triggers for IBS symptoms like bloating and pain.
Substitute High-FODMAP Ingredients: Swap common high-FODMAP ingredients like onions and garlic for safe alternatives such as garlic-infused oil and the green tips of scallions.
Prioritize Easily Digestible Foods: Focus on lean proteins, low-FODMAP vegetables, and well-tolerated grains like rice, quinoa, and certified gluten-free oats.
Choose Low-Lactose Dairy and Alternatives: Opt for lactose-free milk and yogurt or hard cheeses, as many people with IBS have lactose sensitivity.
Experiment with Cooking Methods: Prepare vegetables by cooking them rather than serving them raw, and try steaming or roasting instead of frying for better digestion.
Meal Plan for Success: Plan meals in advance and have safe, simple standby recipes ready to reduce stress and prevent accidental trigger foods.

Understanding the Low FODMAP Diet

Irritable Bowel Syndrome (IBS) can make mealtime a source of stress and discomfort. The low FODMAP diet is a research-backed strategy designed to identify and manage the food triggers that cause symptoms like bloating, gas, and abdominal pain. FODMAPs are types of fermentable carbohydrates that are poorly absorbed in the small intestine, leading to fermentation by gut bacteria in the colon. This process can create gas and draw excess fluid into the bowel, causing the common symptoms associated with IBS.

The diet is not a permanent way of eating, but rather a temporary, three-phase process: elimination, reintroduction, and personalization. First, all high-FODMAP foods are eliminated for a period of two to eight weeks. Then, foods are slowly and systematically reintroduced to identify individual triggers. Finally, a personalized, long-term diet is created based on the findings, allowing for the maximum food variety possible without triggering symptoms. This article focuses on the foundational principles of the low FODMAP approach to help you create nourishing and comforting meals.

IBS-Friendly Cooking Essentials

Creating a pantry of safe, low-FODMAP ingredients is the first step toward stress-free cooking for IBS. Focusing on fresh, unprocessed foods is key.

Staple Low-FODMAP Ingredients

Proteins: Lean meats such as chicken, turkey, beef, pork, and fish are well-tolerated. Eggs are also an excellent, easy-to-digest protein source. For plant-based options, firm tofu and tempeh are good choices.
Grains: Rice, quinoa, oats, and gluten-free pasta and bread are safe for most individuals with IBS. When buying oats, ensure they are certified gluten-free to avoid cross-contamination if gluten sensitivity is a concern.
Vegetables: Many vegetables are naturally low in FODMAPs. These include carrots, bell peppers, cucumbers, eggplant, green beans, lettuce, potatoes, spinach, sweet potatoes (in controlled portions), and zucchini. Cooking these vegetables can make them even easier to digest.
Fruits: Stick to low-FODMAP fruits like unripe bananas, blueberries, cantaloupe, grapes, kiwi, oranges, raspberries, and strawberries.
Fats & Oils: Use olive oil, avocado oil, and butter in small amounts. Garlic-infused olive oil is a fantastic way to add flavor without the high-FODMAP garlic bulb.
Dairy Alternatives: Lactose-free milk, almond milk, and hard cheeses like cheddar and parmesan are good options for those with lactose sensitivity.

Sample Meal Ideas for Every Time of Day

Based on these core ingredients, you can easily create a range of flavorful and soothing meals.

Breakfast Ideas

Mixed Berry Oatmeal: Cook certified gluten-free oats with lactose-free milk or water. Top with a mix of fresh blueberries and raspberries.
Scrambled Eggs with Spinach: Scramble eggs with wilted spinach for a protein-rich, easy-to-digest start to the day. Use chives or the green parts of scallions for flavor instead of onion.
Lactose-Free Yogurt Bowl: Combine lactose-free Greek yogurt with a small portion of low-FODMAP fruits and a sprinkle of pumpkin seeds.

Lunch Ideas

Grilled Chicken and Quinoa Salad: A light and satisfying meal featuring grilled chicken, cooked quinoa, cucumber, carrots, and a lemon-olive oil dressing.
Leftover Salmon and Rice Bowl: Use leftover baked salmon with brown rice, wilted bok choy, and a sprinkle of sesame seeds. Drizzle with soy sauce for extra flavor.
Turkey and Cheese Pinwheels: Roll up turkey slices, a smear of lactose-free cream cheese, and hard cheese slices in a gluten-free tortilla.

Dinner Ideas

Baked Salmon with Roasted Sweet Potatoes: A simple and delicious meal featuring baked salmon, roasted sweet potato wedges, and steamed green beans.
Chicken and Veggie Stir-fry: Sauté chicken with low-FODMAP vegetables like zucchini, green beans, and carrots. Season with ginger and garlic-infused oil. Serve with steamed rice.
Beef Stew: A hearty and comforting beef stew made with beef, carrots, potatoes, parsnips, and a low-FODMAP broth. Ensure no onions or garlic are used in the broth.

Low FODMAP Cooking Techniques and Ingredient Swaps

Beyond simply choosing the right ingredients, how you cook and prepare food can make a significant difference for someone with a sensitive gut. Experiment with cooking methods and creative substitutions to enhance flavor while minimizing digestive upset.

Smart Cooking Strategies

Cooking Vegetables: While raw vegetables can be difficult for some with IBS, cooking them makes them significantly easier to digest. Steaming, roasting, or sautéing are all great options. Be mindful that even cooked vegetables, like certain cruciferous types (e.g., cauliflower, broccoli stems), can be triggers. Stick to low-FODMAP veggies initially.
Herbs and Spices: Many seasonings are safe and can add delicious flavor. Use fresh herbs like basil, rosemary, thyme, and mint. Ground spices like cumin, paprika, and ginger are also excellent.
Flavor without Onion and Garlic: Since these are high-FODMAP triggers, use garlic-infused olive oil to impart flavor without the fructans. The green tips of scallions and chives can also be used safely.
Eating Slowly: Encourage eating meals slowly and mindfully, which can reduce the amount of air swallowed and aid digestion.

High FODMAP vs. Low FODMAP Cooking


Feature	High FODMAP Cooking	Low FODMAP Cooking
Aromatics	Onion, garlic, leeks, shallots	Green parts of scallions, chives, ginger, garlic-infused oil
Thickening Sauces	Wheat flour, onion, garlic	Corn flour, rice flour, gluten-free thickeners, pureed vegetables
Sweeteners	Honey, agave, high-fructose corn syrup	Maple syrup, table sugar (in moderation), stevia
Dairy	Cow's milk, ice cream, soft cheeses, regular yogurt	Lactose-free milk/yogurt, almond milk, hard cheeses
Pulses/Legumes	Large servings of beans, chickpeas, lentils	Small, controlled portions of canned, drained legumes; tofu
Common Vegetables	Asparagus, broccoli, cauliflower, mushrooms	Carrots, bell peppers, zucchini, potatoes, eggplant
Common Fruits	Apples, pears, peaches, mangoes, watermelon	Berries, oranges, kiwi, unripe banana

Conclusion: Personalized Nutrition for IBS

Cooking for someone with IBS doesn't have to be a daunting task. By embracing the principles of the low FODMAP diet, you can prepare meals that are not only safe and delicious but also promote better digestive health. While the elimination phase is restrictive, it is a temporary, diagnostic step. The ultimate goal is to identify individual triggers and then enjoy the widest variety of foods possible in the personalization phase, guided by the individual's tolerance. For tailored advice, always consult with a healthcare professional or a dietitian specializing in IBS. Armed with knowledge and the right ingredients, you can turn mealtime from a challenge into a comforting experience for anyone living with IBS. Further resources, including recipes and updated food lists, can be found through official sources like the Monash University FODMAP Diet app.

Frequently Asked Questions

The low FODMAP diet is a dietary plan used to help manage symptoms of Irritable Bowel Syndrome (IBS). It involves temporarily eliminating foods high in fermentable carbohydrates (FODMAPs), then reintroducing them one by one to identify specific triggers.

Garlic and onions are high in fructans, a type of FODMAP that frequently causes digestive upset in individuals with IBS. They should be avoided during the elimination phase of the diet. For flavor, use garlic-infused oil or the green parts of scallions.

Not all dairy products are problematic. Many people with IBS have lactose intolerance and should avoid products high in lactose, like cow's milk and yogurt. However, lactose-free milk, almond milk, and hard, aged cheeses (which are low in lactose) are often well-tolerated.

No, fiber is important for gut health. People with IBS are generally advised to prioritize soluble fiber (found in oats, carrots, and peeled potatoes), which can be gentler on the system. Insoluble fiber (in some whole grains and raw vegetables) may need to be moderated.

Healthy oils like olive oil and avocado oil are generally well-tolerated. Garlic-infused olive oil is a particularly useful alternative to add flavor, as the fructans from the garlic do not transfer into the oil.

Both spicy foods and caffeine are known to be gut irritants and can worsen IBS symptoms for some individuals. They are often best limited or avoided, especially during a flare-up.

Eating out requires caution but is possible. Look for simple dishes like plain grilled meat or fish with rice and low-FODMAP vegetables. Request that meals be cooked without garlic or onion, and ask for oil and lemon juice for dressing.