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Low Fodmaps Recipes For IBS Sufferers

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IBS friendly recipes


FODMAPs are found in the foods we eat and can cause symptoms of IBS when poorly absorbed.

Here are my favourites IBS friendly (low FODMAPs) recipes. 

In my recipes I now tend to use coconut oil for cooking and extra virgin oil for salads and dressing. You can replace them with the oil that you enjoy.


Fruit and nut porridge with a hint of cinnamon


  • 1/4 cup whole grain oats
  • 1/2 cup lactose free milk (almond milk or rice milk if you prefer)
  • 1 tbs maple syrup
  • 1/2 cup of low FODMAPs fruit  such as firm banana, strawberries, blueberries, raspberries etc.)
  • 20 g (approximately 10-15 nuts) of chopped low FODMAPs nuts such as almonds, hazelnuts, macademia, peanuts, pecans etc.
  • 1/2 tspn cinnamon


  1. Put the oat in a saucepan and cover with water.
  2. Bring to boil
  3. Reduce heat and simmer until the oat is cooked and has a fairly thick consistency
  4. Stir the milk and cinnamon in the oat
  5. Add the maple syrup
  6. Add the chopped up nuts and fruit
  7. Enjoy!

Toasted muesli with dried fruit


1/4 cup rolled oats

1/4 cup rice bubbles or quinoa flakes

1 tbs rice bran

max 1/2  cup of mixed low FODMAPs dried fruit and chopped nuts (10 banana chips, 1 tbs shredded coconut, max 10 cranberries, 5 hazelnuts)

2 tbs of maple syrup or rice malt syrup

lactose free milk or lactose free yoghurt


  1. Preheat the oven to 180 degrees
  2. In a bowl, mix together the oat, rice bubbles, rice bran fruit, dried fruit and nuts and add the maple syrup or rice malt syrup.
  3. Stir all the ingredients together
  4. Bake the muesli in the oven for 15 minutes, occasionally tossing the mix
  5. Enjoy with lactose free/almond/rice milk or lactose free yoghurt

Fodmap friendly fruits smoothie


  • 1 cup crushed ice
  • ½ cup lactose free milk or /rice/almond milk
  • 1 banana
  • 6 fresh or frozen strawberries and/or blueberries, raspberries 


  1. Add ice, milk and fruit to blender and crush it all.
  2. Pour into glass and ENJOY!


Rice paper rolls with chicken and vegetables


  • 200g lean shredded chicken
  • 8 round (22cm-diameter) rice-paper sheets
  • 1 cucumber, cut into matchstick
  • 1 carrot, peeled, cut into matchsticks
  • Dressing
    • 1/4 cup (60ml) lime juice
    • 11/2 tablespoons fish sauce
    • 1 tablespoon brown sugar
    • pinch of cayenne pepper


  1. Cook the chicken as you wish and shredded. 
  2. Cut the vegetables into matchsticks.
  3. Soak 1 rice paper sheet in warm water for 30 seconds or until soft (don’t soak the sheet for too long or it will tear).
  4. Drain on paper towel. Place on a clean work surface.
  5. Fill the centre of each rice paper sheet with a little chicken, cucumber and carrot. Fold in ends and roll up firmly to enclose filling. Repeat to make 8 rice-paper rolls.
  6. Serve with the dipping sauce.
  7. To make the dressing, blend together the lime juice, fish sauce, cayenne pepper and sugar.

Chinese fried rice


  • 3 cups cooked rice
  • 1/2 cup finely chopped vegetables (carrots, green part of spring onion, chives, zucchini)
  • 1/2 cup chopped/shredded ham
  • 2 large eggs lightly beaten
  • 2 tablespoons coconut oil (other oil can be used)
  •  salt and pepper to taste 


  1. Heat the oil in a non sticky pan, add chopped vegetables and cook them for a few minutes.
  2. Add the chopped/shredded ham and brown it slightly.
  3. In a medium bowl, whisk the eggs and season with salt and pepper.
  4. Add the lightly beaten eggs to the vegetables and ham.
  5. While scrambling the eggs stir in the rice and mix it all to combine all ingredients.

Quinoa with vegetables


  • 1 cup rinsed quinoa
  • 1 1/2 cups water
  • 1/2 tsp salt
  • 4 tablespoons extra coconut oil
  • 1/2 cup pine nuts 
  • 1 cup of chopped baby spinach
  • 1 cup of chopped zucchini
  • 1 cup of chopped eggplant
  • 1 tablespoon lemon juice
  • 1 cup shredded Parmesan cheese
  1. In a saucepan bring quinoa to boil on salted water.
  2. Cook until quinoa is tender and lots of the water has been absorbed.
  3. Drain remaining water.
  4. Put aside.
  5. Heat 1 tbs oil over medium heat, in a non sticky pan, stir in the pine nuts until lightly toasted and put in a cup for later use.
  6. Heat the remaining oil and cook the chopped, baby spinach, eggplant and zucchini.
  7. Stir in the quinoa and toasted pine nuts.
  8. Stir the Parmesan cheese in until it has melted. 


Braised lamb shanks with roasted vegetables

  • 4 trimmed lamb shanks
  • 1 bunch of chives chopped
  • 1/2 bunch of parsley chopped
  • 1 cup red wine
  • 2 cups (500ml) salt-reduced beef stock
  • 2 x cans chopped tomatoes
  • 1 tsp cumin seeds
  • 1 tsp coriander seed
  • 2 tablespoons sugar
  • 1 cup cornflour, gluten free
  • 1 tbs rice malt syrup
  • 5 tbs garlic infused olive oil
  • 2 cups Jap pumpkin
  • 4 large potatoes
  • 4 large zucchini
  • 2-3 capsicums (bell peppers)
  • 2 medium carrots roughly chopped
  • 4 cups of stock (chicken, beef) make sure is low fodmap
  • sea salt and pepper to taste
  • 1 cup cornflour, gluten free
  • 1 tbs rice malt syrup
  • 5 tbs garlic infused olive oil
  • 2 cups Jap pumpkin
  • 4 large potatoes
  • 4 large zucchini
  • 2-3 capsicums (bell peppers)
  • 2 medium carrots roughly chopped
  • 4 cups of stock (chicken, beef) make sure is low fodmap or view chicken stock recipe below
  • sea salt and pepper to taste
  • oil (coconut and extra virgin olive oil)
  • 4 trimmed lamb shanks
  • 1 bunch of chives chopped
  • 1/2 bunch of parsley chopped
  • 1 cup red wine
  • 2 x cans chopped tomatoes
  • 1 tsp cumin powder
  • 1 tsp coriander 
  • 2 tablespoons sugar


  1. Put the lamb shanks into a baking dish. Add the capsicums, carrots, chives and red wine, if you have the time leave to marinate in the fridge for a few hours or overnight. 
  2. After the marination is finished, save the liquid, in the dish.
  3. Heat a little coconut oil in a non sticky pan and brown the shanks.
  4. Preheat the oven 180°C. 
  5. Add the pumpkin, potatoes, zucchini, carrot, capsicum, chives, reserved marinade, stock, fresh herbs, dry spices and tomatoes into a deep tray. Add the rice malt syrup and sprinkle the flour over the top. Season with salt and pepper and mix through. Place the shanks on top and cover the baking dish with foil. 
  6. Cook for 2 hours, turning the shanks half way through. 
  7. When the meat is tender, transfer to a plate and keep warm. Strain the sauce into a saucepan and cook over a high heat until it thickens, stirring regularly. This makes a sauce to pour over the shanks when serving.

Chicken stock preparation:


  • 1kg chicken necks
  • 1kg chicken bones
  • 2 large carrots
  • roughly chopped 1 parsnips
  • roughly chopped 2 celery sticks
  • washed and cut in large pieces 3 bay leaves
  • 1 bunch sage (fresh)
  • 6 whole peppercorns Sea salt, a good sprinkle


  1. Place chicken in a large pot and add enough cold water to cover.
  2. Bring the water to a simmer.
  3. Skim off any fat as it rises to the top.
  4. Add vegetables, bay leaves, sage, peppercorns and salt.
  5. Bring back to the boil.
  6. Skim again.
  7. Cook for 1.5 hours on a low flame, drain the stock through a colander and reserve the liquid.
  8. When cool, freeze what you don't need to use immediately.



Choc chip and hazelnut cookies


  • 1/2 cup gluten free flour
  • 1/4 cup rolled oats
  • 1/2 tsp ground cinnamon
  • 1/4 tsp baking soda
  • pinch of salt
  • 6 tablespoons softened unsalted butter (or non-dairy substitute)
  • 3/4 cup cane sugar
  • 1 large egg
  • 1 1/2 teaspoons vanilla extract
  • 1/4 cup dark chocolate chips (if tolerated)
  • 1/4 cup chopped hazelnuts (replace with other nuts if you wish) 
Flavor without FODMAPs Cookbook: Love the Foods that Love You Back
Amazon Price: $18.95 $16.05 Buy Now
(price as of Feb 20, 2014)


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