What Gluten watches for: garlic, onion, wheat, honey, apples, beans, and portion sizes of moderate-FODMAP foods.
138 Low-FODMAP recipes
Six Ingredient Breakfast Quinoa
This recipe is appropriate for hypertension. It's low in sodium, and quinoa, coconut milk, and cinnamon are heart-healthy. Adjust maple syrup if needing to control sugar intake.
The Best Green Smoothie
This recipe is appropriate for individuals with diabetes mellitus. It includes low glycemic index fruits, healthy fats, and is low in added sugars. However, portion control and monitoring blood sugar levels are still important.
Almond Butter–Chocolate Keto Fat Bombs
This recipe is gluten-free and fits the specified diet.
Egg Muffins
Low-carb, high in protein and veggies – suitable for managing blood sugar in diabetes.
Instant Pot Pumpkin Quinoa Porridge
The recipe is gluten-free as none of the ingredients contain gluten. Suitable for a gluten-free diet.
Perfect Baked Sweet Potato
Baked sweet potatoes are typically GERD-friendly due to their low fat content and alkaline nature, which can be soothing for the esophagus.
Quinoa Stuffed Peppers
Quinoa Stuffed Peppers are appropriate for psoriasis. They contain anti-inflammatory ingredients like spinach and garlic. Reduced-sodium options limit salt intake, which can help manage psoriasis symptoms.
Strawberry Peanut Butter Swirl Smoothie Bowls
Recipe is appropriate for Hashimoto's. Contains no gluten or dairy, but watch for added sugars and ensure iodine intake is adequate separately.
Frozen Yogurt Bark
This recipe provides a balanced mix of macronutrients with Greek yogurt's protein, fruit for vitamins, and healthy fats from coconut. It's a nutritious snack that fits well into a balanced diet.
Banana Almond Teff Porridge
This recipe is suitable for bile reflux as it contains whole grain teff, low-fat almond milk, and healthy fats from almond and coconut oil. It’s important to watch portion size and avoid excessive added sugars like maple syrup.
My Big Fat Greek Omelet
This omelet with vegetables, cheese, and eggs is rich in protein and nutrients, fitting a balanced diet well. Watch the salt and cheese quantity for lower fat and sodium.
How to Make Quinoa Bowls
This recipe is suitable for individuals with esophageal reflux (GERD) as it includes quinoa, a low-acid grain, and suggests incorporating veggies, lean protein, and healthy fats, which can promote better digestion and reduce acid reflux symptoms.
Roasted Pumpkin Salad Recipe
Roasted pumpkin salad is appropriate for a balanced diet—rich in fiber, vitamins, and healthy fats from olive oil.
Greek Salmon Salad with Tahini Yogurt Dressing
The recipe is appropriate for a balanced diet, offering a good mix of protein, healthy fats, and vegetables with a nutrient-dense dressing.
Oatmeal Smoothie
This recipe is appropriate for the DASH diet. It's rich in fiber, low in sodium, and contains no added sugars or saturated fats if using unsweetened peanut butter.
Spaghetti Squash Primavera
The recipe is mostly appropriate as it is low in fat, with olive oil as the primary fat source, which is beneficial for hyperlipoproteinemia type I patients.
How to Cook: Egg Boats
Recipe is appropriate. Avocados and bell peppers are low in saturated fat, and the dish is high in healthy fats and fiber which may help manage high triglycerides. Opt for sweet potatoes less often due to their carb content.
Easy Garlic Parmesan Zucchini Noodles (Zoodles)
This recipe is appropriate. Zucchini noodles are low in fats and carbohydrates. Olive oil and parmesan should be used sparingly, but they are generally fine in the given amounts.
Herbed Roast Turkey Breast
Lean turkey is a good option for high cholesterol. Olive oil is heart-healthy. Opt for low-sodium broth and garlic instead of garlic salt to reduce sodium.
Crispy Salmon with Jasmine Tea Rice and Wasabi Edamame Recipe
This recipe is appropriate for an anti-inflammatory diet as it includes salmon, which is a good source of omega-3 fatty acids, and edamame, which is rich in antioxidants. The use of jasmine tea and wasabi also adds anti-inflammatory properties.
Baked Taro Chips
The recipe is appropriate. Taro is compliant with the autoimmune protocol diet, and olive oil is a healthy fat allowed in this diet.
Spinach & Egg Sweet Potato Toast
This recipe is appropriate for an anti-inflammatory diet as it includes nutrient-rich ingredients like sweet potatoes and spinach. However, the hot sauce may not be suitable for individuals with sensitive stomachs or those following a low-sodium diet.
Microwave Popcorn - 3 Easy Ways!
Popcorn kernels, olive oil, salt, and butter are all gluten-free. Suitable for a gluten-free diet. Avoid any additional seasonings with gluten.
Goat Cheese, Roasted Beet and Farro Salad
This Goat Cheese, Roasted Beet and Farro Salad is a good option for diabetes management. It includes fiber-rich farro, low-glycemic index beets, healthy fats from avocado, and protein from goat cheese. Watch portion sizes due to the carb content.
Gluten-free Veggie Frittata Sticks
The recipe is appropriate for a gluten-free diet; it uses almond flour instead of regular wheat flours and avoids any gluten-containing ingredients.
Parmesan Crusted Tilapia Fillets
The recipe is appropriate as it contains no gluten-containing ingredients. Parmesan cheese, herbs, spices, fish, and olive oil are all gluten-free.
Baked Sweet Potatoes
Baked sweet potatoes are a great gluten-free option. Ensure toppings are also gluten-free. Swap butter for dairy-free alternative if needed. Include a protein source for a balanced meal.
Lemon Pepper Tilapia
Recipe uses low FODMAP ingredients and should be suitable for a low FODMAP diet.
Spaghetti sauce without garlic and onion recipe (low FODMAP)
Generally suitable. Low FODMAP ingredients accommodate IBD. If patient tolerates alcohol in red wine, the sauce is okay. Ensure dairy tolerance if using cheese.
Pumpkin Pie Spiced Pumpkin Seeds
Recipe is suitable for a low FODMAP diet. Pumpkin seeds and spices listed are low FODMAP; stevia is a safe sweetener alternative.
Spaghetti Squash Bolognese {Paleo, Whole30, Low FODMAP}
Recipe seems suitable for IBD, as it's gluten-free, Paleo, Whole30, and low FODMAP. However, during flares, individuals may need to adjust based on tolerances.
Zucchini Ribbon Salad with with Lemon, Parmesan, and Pine Nuts
Recipe is low FODMAP, but portion size for pine nuts should be limited to less than a handful to maintain low FODMAP levels.
All-Dressed Kale Chips
The recipe is anti-inflammatory due to kale's antioxidants and olive oil's healthy fats. Nutritional yeast adds vitamins without dairy, beneficial for anti-inflammatory diets.
Smoked Salmon, Avocado and Arugula Salad
The recipe is appropriate for an anti-inflammatory diet. Salmon offers omega-3s, avocado provides healthy fats, and arugula is nutrient-dense. However, watch vinaigrette for added sugars.
Pineapple Kale Smoothie
This recipe is appropriate for an Anti-Inflammatory diet. It contains ingredients like kale and pineapple which have anti-inflammatory properties. The use of chia seeds and unsweetened almond milk adds extra nutrition and healthy fats.
Roasted Beet and Walnut Dip
This recipe is appropriate for an Anti-Inflammatory diet as it includes beets, walnuts, dill, and olive oil, all of which have anti-inflammatory properties.
Eggplant Caponata
Eggplant Caponata: a lunch that fits Gluten-free.
Baked Eggs in Avocado
This recipe is suitable for a gluten-free diet, as it does not contain any gluten-containing ingredients. It also includes nutrient-dense ingredients like avocado, eggs, and cilantro.
Best Easy Healthy Baked Salmon
This Easy Healthy Baked Salmon recipe is a great choice for a gluten-free diet; it includes nutritious salmon and flavorful seasonings. Be cautious with added salt and olive oil quantity for heart health.
Buckwheat Pancakes
The Buckwheat Pancakes recipe seems appropriate for an Anti-Inflammatory diet as buckwheat flour is gluten-free and has anti-inflammatory properties. However, the white sugar could be replaced with a natural sweetener like honey or maple syrup.
Berry-Almond Smoothie Bowl
This recipe is appropriate for an Anti-Inflammatory diet as it includes ingredients like berries, almonds, and unsweetened almond milk which are known to have anti-inflammatory properties. It is also low in added sugars.
Salmon and Scrambled Eggs
The recipe looks gluten-free if you replace the toast with a gluten-free alternative or omit it.
Peanut Butter Breakfast Oatmeal Bowl
The Peanut Butter Breakfast Oatmeal Bowl contains heart-healthy ingredients like blueberries, oatmeal, and chia seeds, which are good for managing hypertension. However, ensure that the peanut butter is low sodium, and monitor overall daily sodium intake.
Grilled Lemon Chicken
Grilled Lemon Chicken is suitable for diabetes as it's high in protein, low in carbs, and uses healthy fats from olive oil.
Broiled Salmon With Chile, Orange and Mint
Broiled Salmon With Chile, Orange and Mint: a dinner that fits Low-FODMAP.
Vegan Sesame Tempeh Rice Bowl
Vegan Sesame Tempeh Rice Bowl: a lunch that fits Low-FODMAP.
Air Fryer Hard-Boiled Eggs
Eggs are low FODMAP, thus suitable for a low FODMAP diet. The air fryer method is a creative alternative to boiling.
Little Smoked Salmon Cucumber Cups With Peppered Creme Fraiche
Cucumber and salmon provide beneficial nutrients for PCOS. Rich in omega-3s, lean protein, and low in carbs, this recipe can be suitable for managing PCOS.
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Low-FODMAP cooking questions
How do I add flavour without garlic and onion?
Garlic-infused oil, the green tops of spring onions and leeks, chives, ginger and fresh herbs. FODMAPs don’t dissolve into oil, so infused oil is fine.
Are these recipes for the elimination phase?
Yes. Work with a dietitian on reintroduction; the app lets you mark foods you tolerate.
Gluten gives food ideas, not medical advice. Recipes are checked against the restrictions you enter, but always check labels for allergens and cross-contact, and talk to your doctor or dietitian about your diet.