19 Low FODMAP Recipes For A Happy Tummy

Organizing ingredients and meal prepping to follow a low FODMAP diet can be challenging, especially if you're new to it or still in the what-can-I-eliminate-to-feel-better phase. Though everyone is different, and different stomachs react, well, differently to certain foods under low FODMAP guidelines, there's a general group of foods allowed that won't feel funky to your tummy.

Eggs, some cheeses, meats, plant-based milk, rice, quinoa, oats, some veggies (eggplant, potatoes, tomatoes, cucumbers, and zucchini), and some fruits (grapes, oranges, strawberries, blueberries, and pineapple) are generally low FODMAP-friendly. These 19 low FODMAP recipes are easy, healthy, and great for simply feeling your best!

Remember, if you know a particular ingredient will cause gut issues, aim to swap it for something better – or eliminate it all together.

Gut-Friendly Cacio e Pepe

Get in all the good flavors of cacio e pepe, without feeling...weird after eating it! (via Brit + Co.)

Coconut Lime Rice

Rice is a grain that sticks to the low FODMAP guidelines with ease. Why not zest it up a bit with coconut flakes and lime juice? (via A Virtual Vegan)

Polenta with Mushrooms, Marinara, Fried Eggs + Goat Cheese

This hearty meal is sure to fill you up whenever you indulge in it – it'd be perfect for brunch or dinner, TBH. (via Half Baked Harvest)

Fruit + Nut Chocolate Snacks

Walnuts (the best nut, in our opinion) are great for a low FODMAP snack – when eaten in small amounts. Top some melted dark chocolate squares with them alongside some dried, unsweetened cranberries for a sweet before-bed nibble! (via Hello Little Home)

Roasted Vegetable Salad

With the right portion size, most veggies are safe for low FODMAP friends. This roasted veggie medley can be accompanied by a scoop of quinoa for a truly filling meal! (via Gastroplant)

Crock Pot Cheesy Potatoes

Thank the Lord that cheese isn't off-limits! Smother some cubed potatoes in your favorite kind, and dig right in. (via This Wife Cooks)

Sweet Potato Quinoa Chili

Perfect for frigid fall nights, this savory-sweet chili has just about everything you need to feel satisfied. Make sure to omit the black beans, though, since they're known to cause complications. (via Whole and Heavenly Oven)

Orange Chicken

Chicken is safe for low FODMAP regulations, but don't settle for unflavored chicken strips, nuggets, or breasts. This orange chicken recipe comes in when you're craving takeout but still want the full freedom to know *exactly* what's going in your bowl. (via Woman Scribbles)

Hard Boiled Eggs

Keep some hard boiled eggs handy for topping salads or wraps – you can also totally eat them on their own, we won't judge ;). (via Completely Delicious)

Salmon Caesar Salad Grain Bowl

Grain bowls are the ultimate choice for low FODMAP eaters. They provide a good balance of nutrients without triggering any stomach issues. This one incorporates salmon into a Caesar salad-inspired mix. (via The Real Food Dietitians)

Baked Zucchini Oatmeal Cups with Chocolate

Dessert, anyone? These oat-packed cups are great for a sweet treat or for an on-the-go breakfast. (via The First Mess)

Cucumber Salad with Dill

Served either as a fresh side dish or a snack, this cucumber salad will make you feel refreshed with the tastes of dill and spices. Skip the onion for a low FODMAP-friendly recipe. (via The Edgy Veg)

Cast Iron Chicken Breasts

Prep some of these cast iron chicken breasts to enjoy on top of salads or in a power bowl – they'll add a good amount of flavor and protein for sustaining energy! (via Give Recipe)