What are low FODMAP recipes?

Low FODMAP recipes are dishes built from ingredients that are low in fermentable carbohydrates — fructans, GOS, lactose, excess fructose and polyols — at the portion used. In practice that means no garlic or onion, no wheat-based flour or pasta, no honey, lactose-free dairy, and measured amounts of foods such as canned tomato, avocado and coconut milk.

Can I use these recipes during the elimination phase?

Our recipes are written around publicly available low FODMAP serving guidance, so many people use them during the elimination phase. Individual tolerance and serving size can vary, so check portions and work with a registered dietitian or doctor if you can.

How do I make my own recipes low FODMAP?

Remove garlic and onion and use garlic-infused oil plus spring onion greens instead; swap the grain base to a low FODMAP one; then check fruit, vegetable, dairy and sweetener amounts against safe portions. The free Recipe Converter can suggest these swaps for you.

Should I eat low FODMAP long term?

The strict phase is usually short — often a few weeks — followed by reintroducing FODMAP groups one at a time to find your personal tolerances. Staying very restrictive long term is not recommended without professional guidance.

Is gluten-free the same as low FODMAP?

No. Gluten is a protein and fructans are carbohydrates; they overlap because wheat contains both. Some gluten-free products are high FODMAP because they add inulin, chicory root, apple concentrate or honey.

Low FODMAP Recipes

Browse our growing collection of low FODMAP recipes — easy breakfasts, lunches, dinners and snacks made without garlic or onion, with portion notes and simple swaps for IBS-friendly cooking.

Browse by Meal or Category

Breakfast RecipesOats, eggs, smoothies, pancakes and overnight jars.Lunch RecipesStep-by-step bowls, salads, wraps and soups.Lunch Ideas to PackQuick work-lunch formulas and swaps.Dinner RecipesStir fries, sheet pans, curries and pasta nights.SnacksRice cakes, hard cheese, nuts and lactose-free yogurt.Bread & BakingLoaves, muffins and crackers without wheat flour.DessertsBrownies, cheesecake and ice cream without honey.Chicken RecipesMarinades, roasts, traybakes and batch cooks.Sauces & DressingsGarlic-free pasta, BBQ and stir-fry sauces.IBS-Friendly RecipesSimple meals and common questions about eating with IBS.

Low FODMAP only

Showing 66 recipes

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Low FODMAP

Low FODMAP Fish Tacos with Lime Yogurt Sauce

Make garlic- and onion-free fish tacos with paprika-seasoned cod, crisp lettuce, grated carrot and a lime lactose-free yogurt sauce. This four-serving recipe uses two small corn tortillas per person and gives skillet and oven options, label checks and food-safety temperatures. Individual tolerance varies; this editorial recipe has not been laboratory tested and is not medical advice.

25 min4

Low FODMAP

Low FODMAP Shrimp Recipes (Garlic-Free Lemon Herb Skillet, 10 Minutes)

Shrimp is naturally FODMAP-free and cooks in three minutes, which makes it the fastest low FODMAP dinner there is. This garlic-free lemon herb skillet is the base recipe, with five variations and an exact timing guide so you never serve rubbery shrimp again.

16 min4

Low FODMAP

Low FODMAP Turkey Recipes (Juicy Herb Turkey Breast + 5 Ways)

Plain turkey is naturally low FODMAP - it is the garlic and onion in rubs, gravies and deli slices that cause trouble. This master herb turkey breast cooks in 35 minutes and turns into five different gut-friendly dinners.

55 min4

Low FODMAP

Low FODMAP Ground Beef Recipes (One Skillet, 5 Ways)

One low FODMAP ground beef skillet base with five easy variations: taco bowls, bolognese, rice bowls, shepherd style bake and lettuce cups. Garlic-free, onion-free, 25 minutes.

40 min4

Low FODMAP

Low FODMAP Chicken Breast (Juicy Pan-Seared, 20 Minutes)

Juicy pan-seared low FODMAP chicken breast made with garlic-infused oil, lemon and herbs. Garlic-free, onion-free, ready in 20 minutes, with a doneness chart and make-ahead notes.

30 min2

Low FODMAP

Low FODMAP Chicken Marinade (Garlic-Free, 5 Minutes)

A bold garlic-free and onion-free low FODMAP chicken marinade made with garlic-infused oil, lemon, tamari, maple syrup and herbs. Ready in 5 minutes, works on thighs, breasts, drumsticks and skewers, and freezes with the chicken for easy meal prep.

35 min4

Low FODMAP

Low FODMAP Chicken Thighs (Crispy Skin, One Pan)

Crispy-skinned low FODMAP chicken thighs roasted on one pan with carrots and green beans. Garlic-free and onion-free, seasoned with garlic-infused oil, smoked paprika and lemon, on the table in 40 minutes.

45 min4

Low FODMAP

Low FODMAP Lunch Box (5 Easy Packed Lunches)

A five-compartment low FODMAP lunch box formula with turkey wraps, crunchy vegetables, fruit and a garlic-free spread — packed in 12 minutes and still fresh at 1 pm.

22 min4

Low FODMAP

Low FODMAP Meal Prep: 4 Containers in 45 Minutes

A repeatable low FODMAP meal prep formula: one protein, one starch, two vegetables and a garlic-free dressing, portioned into four Monash-checked containers in 45 minutes.

45 min4

Low FODMAP

Low FODMAP Protein Shake (30 g Protein, 3 Minutes)

A thick low FODMAP protein shake with whey isolate, peanut butter, cocoa and lactose-free milk. About 30 g protein, no inulin, no whey concentrate, no banana.

3 min1

Low FODMAP

Low FODMAP Green Smoothie (Creamy, 5 Minutes)

A creamy low FODMAP green smoothie with spinach, kiwi, strawberries and lactose-free milk. Low-FODMAP portions, no banana, mango, avocado overload or inulin powders.

5 min1

Low FODMAP

Low FODMAP Breakfast Smoothie (5 Minutes, IBS-Friendly)

A creamy, filling low FODMAP breakfast smoothie with strawberries, blueberries, oats and lactose-free milk. Low-FODMAP portions, 5 minutes, no gut-triggering fruit.

5 min1

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What Makes a Recipe Low FODMAP

A recipe is low FODMAP when every ingredient, at the amount used, stays within published low FODMAP serving guidance for fructans, GOS, lactose, excess fructose and polyols. That is a stricter test than "healthy" or "gluten-free", which is why swapping a jar of pasta sauce is often one of the most useful changes — most jars contain onion and garlic.

The diet is not built on unusual products. Chicken, fish, eggs, rice, potato, oats, quinoa, carrots, zucchini, green beans, bell pepper, strawberries, hard cheese and lactose-free milk are all low FODMAP in normal serves. The main skill is flavour without garlic and onion — and Monash University FODMAP research explains why garlic-infused oil works: fructans are water-soluble, so the oil carries the taste without them.

New to the diet? Start with the getting started guide and the 7-day meal plan, which comes with a shopping list.

How to Build Each Meal

Meal	Formula	Example	Watch out for
Breakfast	Low FODMAP grain + protein + one measured fruit	Rolled oats (½ cup dry) in lactose-free milk with a few strawberries	Wheat cereals, honey, inulin-fortified granola, apple juice
Lunch	Cooked starch + protein + 1–2 vegetable portions	Rice bowl with grilled chicken, zucchini and red bell pepper	Hummus, wheat wraps, dressings with garlic or onion powder
Dinner	Protein + starch + vegetables + infused-oil flavour base	Baked salmon, potato wedges, green beans, lemon and dill	Jarred pasta sauce, stock cubes, marinades, sausages with onion
Snacks	One portion-checked item, spaced from other FODMAPs	A small handful of almonds and a mandarin, or rice cakes with peanut butter	Cashews, pistachios, dried fruit, sugar-free gum with sorbitol
Baking	Gluten-free flour blend + sugar or maple + lactose-free dairy	Buckwheat pancakes with maple syrup and strawberries	Wheat flour, honey, agave, chicory root fibre

Swap Chart: Cook Anything Low FODMAP

High FODMAP ingredient	Use instead	Why it works
Garlic cloves	Garlic-infused olive oil	Fructans are water-soluble, so infused oil carries the flavour without them.
Onion	Green tops of spring onion or leek, chives, a pinch of asafoetida	The green parts carry the savoury note; fructans concentrate in the bulb.
Wheat pasta and bread	Gluten-free pasta, spelt sourdough, rice, polenta, corn tortillas	Removes a major fructan source.
Honey and agave	Maple syrup, table sugar, rice malt syrup	Excess fructose is the issue, not sweetness itself.
Regular milk and soft cheese	Lactose-free milk and yogurt, cheddar, parmesan, feta	Lactose drops out while protein and calcium stay.
Chickpeas and kidney beans	Small serves of rinsed canned lentils, firm tofu, tempeh	Rinsing canned legumes lowers their GOS content.
Stock cubes and gravy mix	Homemade stock with carrot and herbs, or a low FODMAP certified stock	Most cubes contain onion and garlic powder.

Need another swap? Try the substitution finder or check one ingredient in the food checker.

Six Habits That Make Low FODMAP Cooking Easier

Build flavour with fat, acid and herbs: infused oils, lemon, lime, vinegar, ginger, chilli, cumin, paprika, basil and coriander.
Measure foods that are only low FODMAP in a set portion — canned tomato, coconut milk, avocado, sweetcorn, maple syrup.
Space FODMAP servings across the day so small amounts do not stack up in one meal.
Read labels for onion powder, garlic powder, inulin, chicory root, high-fructose corn syrup and polyols ending in -ol.
Batch cook a plain protein and a plain starch each week, then change the sauce.
Keep fibre up with oats, quinoa, chia, potato skins, carrots, green beans and berries.

Free Tools for Low FODMAP Cooking

Recipe ConverterTurn a recipe you already love into a low FODMAP version Food CheckerCheck an ingredient before you cook with it Substitution FinderFind a swap for a high FODMAP ingredient Portion CalculatorSee where a portion stops being low FODMAP Smart FODMAP Shopping ListBuild a shopping list from your recipes Meal FODMAP CheckerEstimate the load of a whole meal

Guides

Low FODMAP foods list 7-day low FODMAP meal planGetting started on the low FODMAP dietElimination phase guideFODMAP reintroductionLow FODMAP meal prep guide

Popular Recipe Collections

12 Low FODMAP Air Fryer Recipes 11 Low FODMAP Slow Cooker Recipes 15 Low FODMAP Instant Pot Recipes 14 Low FODMAP Sheet Pan Dinners 5-Ingredient Low FODMAP Recipes

Frequently Asked Questions

Our ebook

The 28-Day Low FODMAP Reset

Stop deciding what to eat. Four weeks of meals, shopping lists and 60 onion-free, garlic-free recipes, plus a step-by-step reintroduction protocol so you can get your foods back.

28-day meal plan, every meal chosen
4 printable weekly shopping lists
60 garlic-free recipes
portion reference tables
2-hour Sunday prep method
Reintroduction protocol and trackers

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Medical disclaimer: This page is for general information only and is not medical advice. Based on publicly available FODMAP research and intended for educational purposes. Individual tolerance and serving size can vary. Work with a doctor or registered dietitian before restricting food groups long term.