What is a Low FODMAP Diet?
FODMAP is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides And Polyols. These are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the small intestine, resulting in abdominal pain, gas, bloating and discomfort for some populations that are sensitive. A low FODMAP diet consists of low FODMAP foods that will work to reduce discomfort. People diagnosed with IBS are typically instructed to follow a low FODMAP diet. This does not mean you have to give up all the food you love. There are lots of delicious low FODMAP recipes to choose from!
What are Some Low FODMAP Foods?
A low FODMAP diet is not for everyone. People with IBS may be fine eating some high FODMAP foods, while others may experience extreme discomfort. This is why it is important to start with restricting all high FODMAP food and slowly reintroducing foods back into one’s diet to see which are safe and which cause pain. In the meantime, there are plenty of low FODMAP foods. Bell peppers, cucumbers, bananas, quinoa, rice, chicken, spinach, kale, leafy greens, and almond or coconut milk are all examples of low-FODMAP foods. It is best to check more comprehensive lists of high-FODMAP foods to know what to steer clear of.
Easy Low FODMAP Dinner Recipes
At Digestive Healthcare Center, we want to make it easy for our patients to follow a low FODMAP diet. Below, we have collected some of our favorite easy low FODMAP recipes. Check them out and let us know what you think!
1. Bangin Balsamic Grilled Zucchini
Zucchini is a delicious and nutritious low FODMAP food. This recipe adds a little kick to zucchini and is a great side dish to any meal. Try pairing this to the balsamic grilled chicken for the perfect pairing.
2. Herb and Fennel Chicken Burgers
Ground chicken is a great replacement for red meat when following a low FODMAP diet. This herb and fennel chicken burgers are a satisfying dish that the whole family will enjoy. You can even make them ahead of time and freeze the patties before cooking for easy meal prep.
3. Sassy Sesame Soy Sauce Grilled Chicken
These sweet and tangy chicken breasts make for a tasty low FODMAP meal. With only 4 ingredients required, this easy low FODMAP meal is great for beginners. We recommend pairing these with some rice or greens to complete the dish.
4. Dijon Rosemary Kebabs
This dijon rosemary kebab recipe has the perfect low FODMAP ingredients. With delicious veggies and pieces of sirloin steak, you can throw right on the grill for an east meal. This is the perfect recipe for a summer backyard barbeque where you don’t have to miss out on all of the delicious food options.
5. BBQ Fajita Steak
Ready for fajita night? Cook up the fajitas you have been dreaming of, low FODMAP style. This super easy BBQ fajita steak has great flavor.
6. Tasty Thai BBQ Chicken
Change up the classic flavor of BBQ chicken with this tasteful Thai bbq chicken recipe. Infused with curry powder and chili gives a kick of Thai flavor that will keep you wanting more.
7. Bangin Balsamic Marinated Grilled Chicken
The bangin’ balsamic glaze on this chicken that provides a perfect tangy flavor to spice up any meal. This recipe is super easy to create and throw on the grill. Serve this marinated grilled chicken over some rice or your favorite leafy greens to have a full low FODMAP meal.
8. Potato Spinach Tomato Tortilla
This tortilla is thick and fluffy, perfect to serve as a side or to use as bread for your favorite lunch sandwich. The potato, spinach, tomato tortilla is packed with nutrients that are low FODMAP and will keep your digestive system feeling good.
How to Follow a Low FODMAP Diet
Low FODMAP diets are a great way to enjoy tasteful foods while staying pain-free. If you are experiencing digestive discomfort, you should contact Digestive Healthcare Center in New Jersey to schedule an appointment with the top gastroenterologist in your area. DHC specializes in diagnosing and treating conditions that cause digestive issues, such as abdominal bloating, diverticulitis, colorectal cancers and more. Get back control of your body by contacting us today to learn more.