Skip to content

Step-by-Step Guide to Building a Healthy Low FODMAP Meal

Meeting your nutritional needs and eating delicious, flavourful food on the low FODMAP diet does take a little more thought and creativity. However, with this easy step-by-step guide, you’ll have all the tools you need to build tasty gut-friendly meals in no time.

Note all amounts listed are an indication of the quantity one person may need. Amounts will vary between individuals so use this as a guide only.

Step one: Choose a protein

  • 100g Chicken breast or thigh 
  • 2-3 Eggs 
  • 100g Fish
  • 100g Firm tofu or tempeh
  • 100g Seafood e.g. prawns, mussels, scallops  
  • 100g Red meat e.g. beef, lamb, venison, pork
  • 100g Plant-based meat alternatives such as Sunfed chicken or Quorn (check the ingredients list for garlic or onion to ensure they are low FODMAP)

Step two: Choose your vegetables

  • Alfalfa sprouts 
  • ⅓ cup artichoke hearts, canned
  • 15 green beans 
  • Bok choy 
  • ¾ cup broccoli heads 
  • ½ cup edamame
  • ¾ cup shredded cabbage 
  • ⅓ green capsicum 
  • Carrot
  • ⅓ cup courgette
  • Cucumber 
  • Kale
  • Lettuce
  • Radish
  • Silverbeet
  • Spinach 
  • ½ tomato
  • Watercress

Step three: Choose a carbohydrate

  • 1 cup cooked quinoa 
  • 1 cup cooked rice
  • 1 cup of starchy vegetables e.g. potato, pumpkin, parsnip, corn 
  • 1 cup cooked gluten free pasta
  • 2 slices spelt sourdough bread or gluten free low FODMAP bread of choice 
  • 1 cup corn chips 
  • 1 cup cooked polenta 
  • 1 cup cooked rice, soba or vermicelli noodles 
  • 2-3 mini corn tortilla or corn taco shells

Step four: Add some fats

  • 1 Tbsp salad dressing / olive oil / flaxseed oil 
  • 3 Tbsp avocado
  • 2 Tbsp chopped nuts e.g. peanuts, almonds, hazelnuts or walnuts 
  • 1 Tbsp almond or peanut butter
  • 1-2 Tbsp seeds e.g. sesame, sunflower, pumpkin, chia, flax or poppy seeds 
  • Olives 
  • Cheese such as feta, parmesan, edam, tasty, swiss, colby

Step five: Add flavour

  • Fresh herbs e.g. coriander, parsley, mint, chives, thyme, rosemary, ginger, green tips spring onion
  • Spices e.g. paprika, turmeric, cumin, cinnamon
  • Lemon and lime juice and zest
  • Low FODMAP seasonings such as The Friendly Food Co. range 
  • Condiments such as capers, jalapeno, pickles, 1 Tbsp tomato chutney
  • Miso paste
  • Sauces such as BBQ sauce, fish sauce, mayonnaise, mirin, mustard, oyster sauce, soy sauce, sweet chili sauce, tomato sauce, vinegar, worcestershire sauce.

Meal examples:

  1. Baked salmon + cherry tomatoes + cucumber + baby spinach + quinoa + olive oil + walnuts + feta + lemon juice and zest + fresh coriander and parsley = Baked salmon with Quinoa salad and feta
  2. Tofu + red cabbage + edamame beans + green capsicum + carrot + brown rice + crushed peanuts + soy sauce + maple syrup + ginger + coriander = Sweet soy ginger tofu stir fry on rice.
  3. Chicken + lettuce + capsicum + corn + corn tortillas + sour cream + avocado + Mexican seasoning = Chicken tacos

Be sure to let us know what delicious combinations you come up with!

Published: 16th May 2024

Author: Kelsey Paterson, Monash FODMAP trained Dietitian

This Post Has 0 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Back To Top