Low FODMAP Recipes

This IBS-safe sauce blends tomato puree, garlic-infused oil, and gentle spices for a classic BBQ taste without digestive discomfort. By swapping out apple cider vinegar …

This jerky recipe is packed with bold, smoky flavor using only low FODMAP ingredients. By swapping out soy sauce, garlic, and onion powder with Monash-approved …

Store-bought smoked paprika can sometimes contain additives or garlic/onion powders that are high in FODMAPs. This recipe uses only fresh red bell peppers, slow smoked …

This recipe roasts sweet kabocha pumpkin for a smooth, gut-friendly puree. It’s naturally rich and comforting, with a hint of Parmesan and lactose-free cream for …

This homemade seasoning combines oregano, thyme, sage, basil, and rosemary for a classic Italian flavor without high-FODMAP ingredients. It’s budget-friendly, keeps well in your pantry, …

Traditional chili powder often contains garlic and onion, which can trigger symptoms for those on a low FODMAP diet. This version skips them while still …

This low FODMAP chicken pot pie has tender chicken, sweet carrots, and mild leeks wrapped in a flaky gluten-free crust. The creamy sauce is made …

Made with mashed potatoes, a certified low FODMAP flour blend, and a touch of lactose-free or plant-based milk, this bread is bloat-free and IBS-safe. The …

Traditional cocktail sauce can be tough on sensitive stomachs due to high FODMAP ingredients like garlic-heavy ketchup or Worcestershire. This version uses low FODMAP ketchup …

This easy buffalo sauce is spicy, smooth, and tangy with just three simple ingredients. Using ghee instead of butter keeps it low lactose, while Tabasco® …