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