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Low FODMAP Recipes that won’t Upset Your Gut

Easy Low FODMAP Recipes for IBS Relief. Quick and Simple Low FODMAP Meals

Delicious, dietitian-approved meals to help you enjoy food again. 
All designed to be gentle on digestion while managing IBS.

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Low FODMAP ingredients for IBS-friendly meals

Created by a Specialist IBS Dietitian for Real IBS Relief

Every recipe here follows the science-backed low FODMAP approach, shown to improve symptoms for over 75% of people with IBS.
 You’ll find practical, tasty ideas that make daily eating easier, from simple breakfasts to satisfying dinners, all reviewed by Debra Thomas (BSc RD), UK Registered Dietitian and IBS Specialist.

Whether you’re newly diagnosed or just want inspiration, these recipes help you eat confidently knowing the ingredients won’t trigger your symptoms.

Explore Delicious, Low FODMAP Recipes

Choose a category below to find IBS-safe inspiration for every meal and mood. Each recipe has been carefully tested to fit within the low FODMAP guidelines, so you can eat with peace of mind.

A metal dish filled with low FODMAP Lamb and Feta Meatballs, garnished with coriander

Low FODMAP Lamb and Feta Meatballs

These low FODMAP lamb and feta meatballs are delicious. Great as a main meal or snack and packed with flavour.

Main Meals, Snack Ideas
A plate showing some low FODMAP Carrot and Oak Cookies. In the background is a cup of coffee and a bunch of carrots

Low FODMAP Carrot and Oat Cookies

These low FODMAP Carrot and Oat Cookies are simply delicious! These are an inspired mash-up of these two beloved classics.

Snack Ideas, Specials/Festivities, Treats, Veggie Options
A small, grey ceramic dish containing low FODMAP Carrot Hummus sits on a plate with sliced celery and carrots

Low FODMAP Carrot Hummus

This delicious low FODMAP Carrot Hummus is great if you love hummus but are following a low FODMAP diet. It

Snack Ideas, Veggie Options
A white plate showing 6 low FODMAP Vegetable Latkes, with a small dish of tomato ketchup in the centre

Low FODMAP Vegetable Latkes

These delicious low FODMAP Vegetable Latkes add colour and flavour to the traditional potato pancake. Combining potatoes, carrots and courgettes

Main Meals, Snack Ideas, Veggie Options
A plate showing low FODMAP Salmon Fishcakes with a small salad and a slice of lemon

Low FODMAP Salmon Fishcakes

These low FODMAP Salmon Fish Cakes are a delicious, IBS-friendly way to enjoy fresh fish without triggering digestive symptoms. Made

A close up image of a square of low FODMAP Pumpkin and Ginger Cake on a glass plate

Low FODMAP Pumpkin Ginger Cake

This low FODMAP Pumpkin Ginger Cake is wonderfully moist and packed with warm spices, making it perfect for a winter

Snack Ideas, Specials/Festivities, Treats
The image shows a baking tray with low FODMAP Mini Frittatas and some tomatoes

Low FODMAP Mini Frittatas

These low FODMAP Mini Frittatas can be easily made with whatever vegetables you have in the fridge. Baked in muffin

Breakfast Ideas, Snack Ideas, Veggie Options
An image showing 2 Low FODMAP Breakfast Bars on a small plate with 2 halves of a strawberry

Low FODMAP Breakfast Bars

These delicious low FODMAP Breakfast Bars are perfect for busy mornings when you need a quick, nutritious grab-and-go option. Packed

Breakfast Ideas, Snack Ideas, Treats
An image showing a Low FODMAP Festive Spiced Cake topped with fresh cranberries and rosemary

Low FODMAP Festive Spiced Cake

This warming low FODMAP Festive Spiced Cake is perfect for the holiday season and brings all the cosy flavours of

Specials/Festivities, Treats
An image showing 2 loaves of Low FODMAP Psyllium Seed Bread on a wooden board

Low FODMAP Psyllium Seed Bread

This wholesome low FODMAP Psyllium Seed Bread is perfect for those following a low FODMAP diet who miss having delicious,

Breakfast Ideas, Snack Ideas
A Low FODMAP Cinnamon Muffin resting on a blue napkin with a cup of coffee and some cinnamon sticks nearby

Low FODMAP Cinnamon Muffins

These delicious low FODMAP Cinnamon Muffins are wonderfully aromatic and perfect for breakfast or an afternoon treat. Made with almond

Breakfast Ideas, Snack Ideas, Specials/Festivities, Treats
An image showing a Low FODMAP Cheesecake, topped with strawberries, kiwifruit and chocolate shavings

Low FODMAP Cheesecake

This low FODMAP Cheesecake is creamy, delicious and easy to make. Perfect for those following a low FODMAP diet. This

Specials/Festivities, Treats
An image showing a loaf cake, sliced, which is a Low FODMAP Carrot and Oat Bake

Low FODMAP Carrot and Oat Bake

This delicious low FODMAP Carrot and Oat Bake is perfect for breakfast or a healthy snack. Naturally sweetened with a

Breakfast Ideas, Snack Ideas, Treats
A picture showing Low FODMAP polenta biscuits

Low FODMAP polenta biscuits

These low FODMAP polenta biscuits are tasty and great for freezing. Don't be caught out, have these ready for winter
Snack Ideas, Treats
Low FODMAP Prawn Pad Thai

Low FODMAP Prawn Pad Thai

This delicious low FODMAP Prawn Pad Thai will be a great addition to your low FODMAP diet. FODMAP Dietitian
Main Meals
A bowl of oranges for Low FODMAP Orange Cake

Low FODMAP Orange Cake

This low FODMAP Orange Cake is such a tasty treat and so easy to make. It can easily be adapted
Treats
A picture showing a some low FODMAP energy bites

Low FODMAP energy bites

These no-bake low FODMAP energy bites are a tasty treat. Preparation is simple - no baking! So many different options.
Snack Ideas, Treats
Low FODMAP Red Pepper and Tomato Soup image

Low FODMAP pepper and tomato soup

This low FODMAP pepper and tomato soup is a great winter-warmer. It's vegan, but alternatively, you could also add meat.
Main Meals, Veggie Options
A picture showing a Low FODMAP dipping sauce

Low FODMAP dipping sauce

This versatile low FODMAP dipping sauce is a great accompaniment for other low FODMAP dishes. Try it with chicken and
Veggie Options
An image showing freshly baked Low FODMAP Banana and Carrot Muffins

Low FODMAP Banana Muffins

These low FODMAP Banana Muffins are a great way to use up those ripe bananas. In the small amounts that

Snack Ideas, Specials/Festivities, Treats
An image showing a low FODMAP Seed Loaf resting on a napkin

Low FODMAP Seed Loaf

This low FODMAP Seed Loaf won't disappoint. High in fibre & protein, so great for Veggies too. Easy to make
Snack Ideas, Veggie Options
An image showing a dish ofLow FODMAP Chicken & Pasta Salad, sitting on a serving plate with a napkin and fork

Low FODMAP Chicken Pasta Salad

This low FODMAP Chicken Pasta Salad is so easy to make. It's tasty and great to accompany a summer BBQ.
Main Meals, Snack Ideas, Veggie Options
An image showing a dish with Low FODMAP Strawberry & Chia seeds. A few strawberries and a spoon are in the background

Low FODMAP Strawberry Chia Pots

Looking for a quick low FODMAP dessert or breakfast? These low FODMAP Strawberry Chia Pots are so easy to make
A plate with low FODMAP Courgette Fritters, with a fork. Also yoghurt dip and salt and pepper in the background

Low FODMAP Courgette Fritters

These low FODMAP Courgette Fritters are a great way to make a tasty snack or starter. They're easy to make
Snack Ideas, Veggie Options
The image shows a plate containg low FODMAP Chicken Skewers

Low FODMAP Lemon & Chicken Skewers

low FODMAP lemon and chicken skewers
Main Meals, Snack Ideas, Specials/Festivities
A plate showing Smoked Salmon and Scrambled Eggs

Low FODMAP Smoked Salmon & Eggs

This low FODMAP Smoked Salmon with Scrambled Eggs is great as a snack or for a weekend breakfast
Breakfast Ideas, Main Meals, Snack Ideas
A round baking dish showing a Low FODMAP Irish Soda Bread, with butter

Low FODMAP Irish Soda Bread

Try out this tasty low FODMAP Irish Soda Bread this St Patrick's Day (or any other day!) It's delicious on
Snack Ideas, Treats

Loved these recipes? Get 4 exclusive low FODMAP recipes designed to calm your gut — plus a 3-day tracker to help spot what truly works for you.

4 Delicious Low FODMAP Recipes
+ 3-Day Gut Symptom Tracker

Enjoy tasty low FODMAP recipes you can mix into your daily meals. Use the simple 3-day tracker to help spot what’s triggering your IBS and understand what your gut’s really telling you.

  • Enjoy tasty, satisfying meals without worrying about IBS flare-ups.
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Perfect if you’re just starting the FODMAP journey and want a simple,
guided way to find relief.

Debra Thomas, Registered UK Dietitian speaking with a client about IBS and the low FODMAP diet.

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