Meeting your nutritional needs while eating delicious, flavourful food on the low FODMAP diet can take a little extra thought. But with the right building blocks, it becomes much easier and far less boring.
Use this simple dietitian approved step-by-step guide to create balanced, gut-friendly low FODMAP meals suitable for IBS to keep your tummy happy and your taste buds satisfied.
Note: All portion sizes are a general guide for one person. Individual needs and tolerances vary, so adjust amounts based on what works best for your body.
Step 1: Choose a Low FODMAP Protein Source
Aim for one protein source per meal.
- 100g chicken breast or thigh
- 2–3 eggs
- 100g fish
- 100g firm tofu or tempeh
- 100g seafood (e.g. prawns, mussels, scallops)
- 100g red meat (e.g. beef, lamb, venison or pork)
- 100g plant-based meat alternatives (e.g. Sunfed chicken or Quorn* )
*Always check ingredients for added garlic or onion to ensure they’re low FODMAP.
Step 2: Choose Your Low FODMAP Vegetables
Aim for 1–2 cups per person of a vairety of vegetables from the list below
- Alfalfa sprouts
- ⅓ cup canned artichoke hearts
- 15 green beans
- Bok choy
- ¾ cup broccoli heads
- ½ cup edamame
- ¾ cup shredded cabbage
- ⅓ green capsicum
- Carrot
- 65g courgette
- Cucumber
- Kale
- Lettuce
- ⅓ cup green peas
- Radish
- Rocket
- Silverbeet
- Spinach
- ½ tomato
- Watercress
Step 3: Choose a Low FODMAP Carbohydrate
Carbohydrates provide energy and help keep meals satisfying.
- 1 cup cooked quinoa
- 1 cup cooked rice
- 1 cup potato, pumpkin or parsnip
- 1 cup cooked gluten-free pasta
- 2 slices spelt sourdough or low FODMAP gluten-free bread
- 1 cup corn chips
- 1 cup cooked polenta
- 1 cup cooked rice, soba or vermicelli noodles
- 2–3 mini corn tortillas or taco shells
Step 4: Add Low FODMAP Healthy Fats
Fats support fullness, flavour and nutrient absorption.
- 1 Tbsp olive oil, flaxseed oil or salad dressing
- 3 Tbsp avocado
- 2 Tbsp chopped nuts (peanuts, almonds, hazelnuts, walnuts)
- 1 Tbsp almond or peanut butter
- 1–2 Tbsp seeds (sesame, sunflower, pumpkin, chia, flax, poppy)
- Olives
- Cheese (feta, parmesan, edam, tasty, Swiss, colby)
Step 5: Add Low FODMAP Flavour
Low FODMAP meals don’t need to be bland - flavour is key.
- Fresh herbs: Coriander, parsley, mint, chives, thyme, rosemary, ginger, green tops of spring onion
- Spices: Paprika, turmeric, cumin, cinnamon
- Extras: Lemon or lime juice and zest, Low FODMAP seasonings such as The Friendly Food Co. range
- Condiments & sauces (check ingredients): Capers, jalapeños, pickles, tomato chutney, Miso paste, BBQ sauce, fish sauce, mayonnaise, mirin, mustard, oyster sauce, soy sauce, sweet chilli sauce, tomato sauce, vinegar, Worcestershire sauce
Balanced Low FODMAP Meal Examples
Baked Salmon Quinoa Salad
Baked salmon + For Every O'Cajun Seasoning + 5 cherry tomatoes + cucumber + baby spinach + quinoa + olive oil + walnuts + feta + lemon juice and zest + fresh herbs
Sweet Soy Ginger Tofu Stir-Fry
Tofu + Butter Me Up Seasoning + red cabbage + edamame + green capsicum + carrot + brown rice + crushed peanuts + soy sauce + maple syrup + ginger + coriander
Chicken Tacos
Chicken + lettuce + green capsicum + corn + corn tortillas + sour cream + 3 Tbsp avocado + Na'Cho Problem Mexican seasoning
Want more dietitian approved low FODMAP recipes? Check out more recipes on our website