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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 grey dish showing a delicious low FODMAP coconut & lime fish soup

Low FODMAP Coconut & Lime Fish Soup

This low FODMAP coconut & lime fish soup is light, fragrant and full of flavour. A perfect one-pot dish for
Main Meals
A plate showing a pile of low FODMAP Pancakes, topped with raspberries

Low FODMAP Pancakes

Why not try these low FODMAP Pancakes this Pancake Day. They contain all low FODMAP ingredients, so won't upset your
Snack Ideas, Specials/Festivities, Treats
Plate showing a low FODMAP Fish Pie

Low FODMAP Fish Pie

Is fish low FODMAP? YES!! So, try this low FODMAP fish pie. If you have IBS, this is so tasty
Main Meals
A bowl showing low FODMAP Scrambled Tofu with red peepers and spring onions

Low FODMAP Scrambled Tofu

This delicious low FODMAP Scrambled Tofu is great as a snack or main meal and perfect for those on a
Main Meals, Snack Ideas, Veggie Options
A white plate showing a slice of low FODMAP Chocolate Fudge Cake decorated with strawberries and raspberries

Low FODMAP Chocolate Fudge Cake

Enjoy this indulgent low FODMAP Chocolate Fudge Cake. Great for a treat and your IBS symptoms. The low FODMAP diet
Specials/Festivities, Treats, Veggie Options
Plate showing a Low FODMAP Christmas Roast

Low FODMAP Traditional Festive Roast

By making some simple changes to your traditional roast dinner, you can easily make it low FODMAP. This will be
Main Meals, Specials/Festivities
An image showing a low FODMAP Saag Aloo in a skillet on a table

Low FODMAP Saag Aloo

This delicious low FODMAP Saag Aloo uses potatoes and a combination of aromatic spices for extra flavour. This is a
Main Meals, Veggie Options
Low FODMAP Carrot Cake

Low FODMAP Carrot Cake

Carrot cake was always a firm favourite in our family. I’ve adapted the recipe here to make a delicious low FODMAP

Snack Ideas, Treats
A picture showing Pumpkins can be used in chicken and pumpkin skewers

Low FODMAP Chicken and pumpkin skewers

A great recipe for using up Halloween pumpkins. This delicious chicken and pumpkin skewers
Main Meals
A picture showing Low FODMAP seeded crispbread

Low FODMAP seeded crispbread

This versatile low FODMAP seeded crispbread is a tasty addition to any snack
Snack Ideas
Low FODMAP Oat Cookies with cranberries on blue tea towel

Easy low FODMAP Oat Cookies

These easy low FODMAP oat cookies are a tasty treat as part of a low FODMAP diet. Great for IBS
Treats
Low FODMAP Welsh Cakes, great for IBS symptoms

Low FODMAP Welsh Cakes

Low FODMAP Welsh Cakes a delicious tasty treat
Treats
A picture showing Low FODMAP aubergine and tomato curry

Low FODMAP Aubergine & Tomato Curry

A delicious low FODMAP Aubergine and Tomato Curry
Main Meals, Veggie Options
A picute showing Low FODMAP Blueberry Muffins

Low FODMAP Blueberry Muffins

Low FODMAP blueberry muffins - delicious
Treats
A picture showing Low FODMAP Skillet Weekend Hash. Great for IBS symptoms

Low FODMAP Skillet Weekend Hash

Try this hearty low FODMAP meal as a breakfast or snack
Breakfast Ideas, Snack Ideas
A picture showing Two breakfast dishes showing low FODMAP breakfast ideas. Great for IBS symptoms

Low FODMAP breakfast ideas

Simple low FODMAP breakfast ideas
Breakfast Ideas
A picture showing a Glass showing a green smoothie. Great for IBS symptoms

Low FODMAP tropical green smoothie

A delicious boost to start the day with this green tropical smoothie.
Breakfast Ideas, Veggie Options
Picture showing a delicious slice of low FODMAP polenta cake. Great for IBS symptoms

Low FODMAP Lemon Polenta Cake

A delicious low FODMAP golden polenta cake
Treats
A picture showing A bowl showing fruit and low FODMAP porridge. Great for IBS symptoms

Low FODMAP fruit and porridge

Low FODMAP fruit and porridge is a great way to start your day.
Breakfast Ideas, Veggie Options
A Skillet showing a Low FODMAP Ultimate Chilli with some tomatoes

Low FODMAP Ultimate Chilli

Strap in for this low FODMAP Ultimate Chilli ride... Using some unusual ingredients to tickle your tastebuds
Main Meals
Pictutre showing a pestle and mortar mixing spices for a low FODMAP Thai Red Curry Paste

Low FODMAP Thai Red Curry Paste

This delicious low FODMAP Red Thai Curry Paste is full of flavour. This recipe will make enough for 3 meals
Main Meals, Veggie Options
A dish with chopsticks on a tray showing a low FODMAP Thai Red Curry

Low FODMAP Thai Red Curry

This delicious low FODMAP Thai Red Curry is full of flavour. It can be vegan, but alternatively, you could add
Main Meals, Veggie Options
Dish showing a Low FODMAP Veggie Rogan Josh

Low FODMAP Veggie Rogan Josh

This delicious low FODMAP Veggie Rogan Josh uses aubergine, tomato and chilli for extra flavour. Proof that the low FODMAP
Main Meals, Veggie Options
Chopping board showing ingredients to make a low FODMAP Roast Vegetable Curry

Low FODMAP Vegetable Curry

This low FODMAP roast vegetable curry is a great winter warmer. It's vegetarian, but you can add meat, fish or
Main Meals, Veggie Options
A dish showing low FODMAP trail mix

Low FODMAP trail mix

If you need some snack ideas, then this low FODMAP trail mix is ideal. A filling, nutritious between-meal snack or
Snack Ideas, Veggie Options
An image showing Teriyaki Salmon alongside boiled rice and cabbage

Low FODMAP Teriyaki salmon with warm veg salad

Try this low FODMAP teriyaki salmon with warm veg salad as part of your low FODMAP diet
Main Meals
A picture showing Low FODMAP Wild Rice Salad with Citrus

Low FODMAP Wild Rice Salad

Low FODMAP wild rice salad with a citrus tang
Main Meals, Veggie Options

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.
  • Simple 3-day tracker to uncover your unique IBS symptoms
  • Safe, evidence-based guidance designed by an IBS Specialist Dietitian

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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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