10 quick, easy and delicious low FODMAP recipes for happy digestion

Low FODMAP- what does it mean?

Following a low FODMAP diet can be helpful to those suffering with symptoms of IBS, but why is this the case?

The term FODMAP stands for: Fermentable oligo-, di-, and monosaccharides and polyols [1]. To put it simply, these are called nondigestible short-chain carbohydrates that tend to draw water into the GI tract [2].

Along with increased water in the gut, due to the indigestible nature of FODMAP foods, gut bacteria tend to ferment them. This can often result in increased gas and uncomfortable digestive symptoms [3].

Therefore, those who suffer with IBS are more likely to experience digestive triggers from FODMAP foods, such as:

- Bloating

- Gas / flatulence

- Stomach pain

- Constipation

- Diarrhoea [4]

Sources of high FODMAP foods- what to avoid.

- Beans, lentils, some legumes

- Some vegetable sources such as asparagus, garlic, onion and artichokes

- Dairy based products including milk, cheese, yoghurt and ice cream

- Wheat-based food products including bread, cereal and crackers

- Some fruits such as pears, apples, cherries and peaches [5]

Sources of low FODMAP foods- what to eat more of.

- Dairy alternatives such as almond, coconut, oat, or lactose free milk, yoghurt or cheese.

- Vegetables such as carrots, cucumbers, aubergine, ginger, lettuce, olives, potatoes, bean sprouts and turnips.

- Lean protein sources, including chicken, fish, eggs, tofu and beef.

- Fruit sources such as bananas, blueberries, kiwi, lemons and limes, oranges and strawberries

- Grains such as oats, rice bran, gluten-free pasta, quinoa, white rice and corn flour [6]

It can seem overwhelming, but with the help of a professional dietician and individualised nutritional advice, it can be a lot easier to approach. You don’t need to cut out all your favourite meals and snacks to improve digestion, low FODMAP can be as balanced and tasty.

If you are interested in trying out a low FODMAP diet, here are 10 tasty recipe and snack ideas to get you on your way to a happier tummy...

Low FODMAP Meal ideas

1) Quinoa salad with grilled prawns: Mix quinoa with low FODMAP vegetables like cucumber, cherry tomatoes, and spinach. Top with grilled prawns and a lemon vinaigrette dressing.

2) Low FODMAP stir-fry: Cook low FODMAP vegetables like pak choy, carrots, and bell peppers in a wok with sesame oil and ginger. Add cooked chicken or prawns and serve over rice noodles.

3) Turkey lettuce wraps: Brown ground turkey in a pan, then mix it with low FODMAP vegetables like grated carrots, chopped scallions, and cilantro. Serve in lettuce cups with a side of gluten-free soy sauce.

4) Low FODMAP curry: Cook low FODMAP vegetables like green beans, carrots, and potatoes in a curry sauce made with coconut milk, turmeric, and cumin. Serve over rice.

5) Low FODMAP tacos: Use corn tortillas and fill them with low FODMAP ingredients like ground turkey, grated carrots, and shredded lettuce. Top with lactose-free cheese and salsa.

Low FODMAP Snack ideas

1) Rice cakes with peanut butter or almond butter

2) Carrot sticks or cucumber slices with low FODMAP hummus

3) Hard-boiled eggs

4) Low FODMAP fruit, such as strawberries, blueberries, or raspberries

5) Dairy-free yogurt with a handful of low FODMAP granola or a sprinkle of nuts and seeds

References [1] Bellini, M., Tonarelli, S., Nagy, A.G., Pancetti, A., Costa, F., Ricchiuti, A., de Bortoli, N., Mosca, M., Marchi, S. and Rossi, A., (2020) Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients, [online] 121, p.148. Available at: https://www.mdpi.com/2072-6643/12/1/148. [2] Altobelli, E., Del Negro, V., Angeletti, P. and Latella, G., (2017) Low-FODMAP Diet Improves Irritable Bowel Syndrome Symptoms: A Meta-Analysis. Nutrients, [online] 99, p.940. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622700/ [Accessed 22 Mar. 2023]. [3] Healthline, (2022) What Is the Low FODMAP Diet? Food List, Steps, and Benefits. [online] Healthline. Available at: https://www.healthline.com/nutrition/low-fodmap-diet#fodma-ps [Accessed 22 Mar. 2023]. [4] Barrett, J.S., (2017) How to institute the low-FODMAP diet. Journal of Gastroenterology and Hepatology, 32S1, pp.8–10. [5] Veloso, H., (2019) FODMAP Diet: What You Need to Know. [online] www.hopkinsmedicine.org. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/fodmap-diet-what-you-need-to-know. [6] Cleveland Clinic, (2021) Low Fodmap Diet: What it Is, Uses & How to Follow. [online] Cleveland Clinic. Available at: https://my.clevelandclinic.org/health/treatments/22466-low-fodmap-diet.