Elimination

Integration

Elimination

FODMAP-Friendly Teriyaki Chicken Bowl

A balanced, satisfying bowl that’s 100% safe for the FODMAP elimination phase When you’re on the low FODMAP diet — especially during the strict elimination phase — it’s hard to find meals that are both flavorful and symptom-safe. This Teriyaki Chicken Bowl gives you that takeout feel while using only elimination-approved ingredients and exact serving sizes you can trust.

FODMAP content



40 min



Easy

Ingredients (1 Serving)

1/2 cup cooked white rice
✔ White rice is FODMAP-free, easy to digest, and a great base for bowl meals.
100g grilled chicken breast
✔ Plain chicken breast is naturally low FODMAP. Season simply with salt and pepper — flavor comes from the sauce.
75g steamed or roasted broccoli
✔ Broccoli heads are low FODMAP up to 75g. Avoid stems, which are high FODMAP.
1/4 avocado (30g max)
✔ Avocado is low FODMAP in small amounts. Keep it to 30g or less per meal.
1–2 tbsp green onion tops (green part only)
✔ The green tops are low FODMAP and add onion-like flavor safely.
Sesame seeds (optional, 1 tsp)
✔ For crunch and extra nutrients.

🍶 FODMAP-Friendly Teriyaki Sauce (Makes 1 Serving)

2 tbsp tamari (gluten-free soy sauce)
1 tsp maple syrup
1 tsp rice vinegar
1 tsp grated fresh ginger
1 tsp garlic-infused olive oil (strained, no garlic bits)

Instructions: Mix all ingredients in a small bowl. Warm in a pan or microwave to thicken slightly before drizzling over your bowl.

‍

Elimination

Integration

Elimination

Savory FODMAP Snack: Cucumber + Yogurt Bowl

A light, refreshing, and 100% elimination-phase–friendly recipe When everything sweet starts to feel repetitive on the FODMAP diet, this Cucumber + Yogurt Bowl offers a simple, savory option that’s gentle on digestion and easy to put together. It’s perfect as a quick snack, light lunch, or cooling side dish — and every ingredient is safe during the elimination phase.

FODMAP content



35 min



Easy

Ingredients (1 serving)

1/2 cup lactose-free Greek yogurt
✔ Lactose-free yogurt provides protein and gut-friendly fats, without triggering symptoms. Avoid flavored or sweetened versions.
1/4 cup chopped cucumber
✔ Cucumber is low FODMAP in generous amounts. Use peeled if your digestion is extra sensitive.
1 tsp lemon juice
✔ Safe and adds a fresh, acidic balance to the creaminess of the yogurt.
1 tbsp chopped fresh dill or mint
✔ Fresh herbs are FODMAP-free and add flavor without using garlic or onion.
1 tbsp pumpkin seeds
✔ Low FODMAP and a good source of zinc and magnesium. Stick to 1 tbsp to avoid stacking.
Pinch of salt + black pepper
✔ Enhances flavor, totally FODMAP-safe.
Optional drizzle: garlic-infused olive oil (FODMAP-safe if strained)
✔ Adds flavor depth without actual garlic. Use up to 1 tbsp.

‍

Elimination

Integration

Elimination

FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar

A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.

FODMAP content



30 min



Easy

Ingredients (1 Serving)

1/2 cup cooked quinoa (cooled)
✔ Quinoa is low FODMAP up to 155g cooked (~1 cup). This recipe uses a safe portion with room for toppings.
1/2 cup lactose-free milk (or almond milk)
✔ Both are low FODMAP choices. Avoid oat or soy milk unless certified low FODMAP.
1 tbsp unsweetened cocoa powder
✔ Cocoa powder is low FODMAP up to 2 heaped tsp (~8g). This recipe keeps within that range.
1 tsp maple syrup
✔ Low FODMAP up to 1 tbsp per serve. Adds sweetness without fructose overload.
1/4 tsp vanilla extract (optional)
✔ For flavor depth — pure vanilla is safe.
Pinch of sea salt (optional)
✔ Balances sweetness and enhances chocolate flavor.
Topping ideas (choose 1–2, all optional & portion-controlled):
- 1 tbsp pumpkin seeds
- 1 tsp cacao nibs
- 30g sliced firm banana
- 10 walnut halves
- Strawberries (up to 65g)

‍

Elimination

Integration

Elimination

Coconut Mango Yogurt Jar (FODMAP Elimination Phase Friendly)

This Coconut Mango Yogurt Jar is a light, creamy snack or breakfast that fits perfectly within the elimination phase of the FODMAP diet. It takes less than 5 minutes to prep, and every ingredient is carefully chosen to stay within low FODMAP limits based on the Monash University guidelines.

FODMAP content



25 min



Easy

Ingredients (1 Serving)

1/2 cup plain coconut yogurt
✔ Use a brand with no added inulin, chicory root, or high-FODMAP fibers. Check the label carefully. Avoid any with added sweeteners like honey or agave.
1/4 cup ripe mango (40g max)
✔ Mango is only low FODMAP up to 40g. Use a kitchen scale and don’t go over the limit — it adds flavor and natural sweetness.
1 tsp unsweetened shredded coconut (optional)
✔ Adds texture and flavor, safe up to 15g per serving.
1/2 tsp lime zest (optional)
✔ For brightness and flavor — safe and well tolerated.
1 tsp pure maple syrup (optional)
✔ Maple syrup is low FODMAP up to 1 tbsp. Optional, depending on how sweet your yogurt is.

‍

Elimination

Integration

Elimination

Blueberry Smoothie Glow-Up (FODMAP Elimination Safe)

This Blueberry Smoothie is simple, safe, and a great option for anyone currently in the elimination phase of the low FODMAP diet. It’s easy to prep, feels like a treat, and won’t trigger symptoms — as long as you follow the exact portions listed below.

FODMAP content



30 min



Easy

Ingredients (1 serving)

1/4 cup fresh or frozen blueberries (40g max)
✔ Blueberries are low FODMAP in servings up to 40g. Don’t go over this amount during elimination.
1/3 of a firm banana (30g max)
✔ Firm bananas are low FODMAP in small amounts. Stick to 30g to avoid crossing into high-FODMAP territory.
1/2 cup unsweetened almond milk
✔ Almond milk is safe up to 240ml. Choose unsweetened and unflavored, with no added gums or sweeteners.
1–2 tablespoons rolled oats (10–20g)
✔ Rolled oats are low FODMAP in small servings. 20g (about 2 tbsp) is the limit during elimination.
1/2 tsp vanilla extract (optional)
✔ Pure vanilla is low FODMAP and adds flavor without sugar or triggers.
Ice cubes (optional)
✔ Ice just adds volume and texture — totally safe.

‍

Elimination

Integration

Elimination

Strawberry Shortcake Parfait (100% FODMAP Elimination Phase Safe)

A simple, satisfying recipe for the elimination phase — with expert tips for eating well on the FODMAP diet Starting the FODMAP diet — especially the elimination phase — can feel overwhelming. Many people are told to “just avoid high-FODMAP foods” without much real guidance. You might find yourself constantly Googling ingredients, second-guessing meals, or giving up on food you love. This recipe for a Strawberry Shortcake Parfait isn’t just delicious — it’s designed to help you feel safe and confident while managing IBS or other gut-related conditions. Below the recipe, you’ll also find clear, no-nonsense advice about getting through the elimination phase without burning out.

FODMAP content



30 min



Easy

Ingredients (for 1 serving):

1/2 cup lactose-free plain yogurt
1/2 cup fresh strawberries, chopped (65g max)
2 tablespoons certified low FODMAP granola
1 teaspoon maple syrup (optional)
1/4 teaspoon vanilla extract (optional)

‍

Elimination

Integration

Elimination

🌿 Low FODMAP Creamy Tomato Pasta (Quick & Gut-Friendly Recipe)

Looking for a creamy tomato pasta recipe that’s easy on your stomach? This gut-friendly, low FODMAP creamy tomato spaghetti is gluten-free, dairy-light, and takes under 30 minutes. Perfect for IBS-friendly weeknight dinners, this recipe satisfies cravings without bloating or discomfort.

FODMAP content



30 min



Easy

Ingredients (Serves 2)

160g gluten-free spaghetti (or rice pasta)
1 tbsp garlic-infused olive oil (no garlic pieces!)
1 tbsp onion-infused olive oil (optional)
1 handful cherry tomatoes, halved (max 75g per serving – FODMAP safe)
1 tbsp tomato paste (watch portions for FODMAP compliance)
100 ml lactose-free cream (or coconut cream for a vegan version)
2 tbsp grated parmesan or pecorino (aged cheese = low lactose)
¼ tsp smoked paprika (optional, for depth)
¼ tsp chili flakes (optional, for a kick)
Salt & black pepper, to taste
Fresh basil or parsley (optional for garnish, not essential)

‍

Elimination

Integration

Elimination

Hot Honey Halloumi Flatbread (Low FODMAP-friendly)

Crunchy, chewy flatbread Creamy herb yogurt base. Fried halloumi cheese with sweet and spicy hot honey and fresh toppings like pomegranate and coriander.

FODMAP content



30 min



Easy

Ingredients (2 servings)

Flatbread (Low FODMAP option)

2 gluten-free flatbreads (check they are certified FODMAP-safe, e.g., Schär, or make your own — recipe below)

Halloumi

200g halloumi cheese (low FODMAP at 40g per serving — we’ll use 100g per flatbread)

Hot Honey Sauce

2 tbsp pure maple syrup or FODY’s garlic-free hot honey (if available)
1 tsp red pepper flakes or finely chopped fresh red chili (adjust to heat preference)
1 tsp apple cider vinegar (FODMAP-friendly in small quantities)
Pinch of salt

Herbed Yogurt Base

200g lactose-free Greek yogurt
1 tbsp chopped fresh mint or coriander
1 tbsp chopped cucumber (peeled, seeded — optional)
Zest of ½ lemon
Salt & pepper to taste

Toppings

2 tbsp pomegranate seeds (safe up to 45g)
1 tbsp fresh coriander leaves, chopped
Optional: drizzle of garlic-infused olive oil (only if made with oil, not pureed garlic)

‍

Elimination

Integration

Elimination

Low FODMAP Lemon Dill Quinoa with Grilled Chicken (Light + Fresh Meal)

Looking for a quick and flavorful low FODMAP dinner? Try this Lemon Dill Quinoa with Grilled Chicken — packed with fresh herbs, citrus, and gut-friendly ingredients. Gluten-free, dairy-free, and ready in under 30 minutes!

FODMAP content



30 min



Easy

For the Quinoa:

1 cup uncooked quinoa
2 cups water
1 tbsp garlic-infused olive oil (use oil only, no garlic bits)
Zest of 1 lemon
1 tbsp fresh lemon juice
1 tbsp fresh dill, finely chopped
1/4 tsp salt (or to taste)
Freshly ground black pepper, to taste
Optional: 1/2 cucumber, diced (low FODMAP-friendly up to 75g)

For the Chicken:

2 boneless skinless chicken breasts
1 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano
1 tsp fresh dill (or 1/2 tsp dried)
Salt & pepper to taste

‍

Elimination

Integration

Elimination

Low FODMAP roasted Red Pepper Polenta Bake

A bubbling dish of creamy polenta and roasted vegetables with herby olive oil. Warm, rustic, and gentle on the belly.

FODMAP content



50 min



Medium

Quick-cook polenta
veggie broth
red bell pepper
zucchini
basil-infused olive oil

Reintroduction

Integration

Reintroduction

Low FODMAP crispy Korean Tofu Rice Bowl

Korean-inspired crispy tofu bowl with tamari-glazed vegetables, served over rice and testing fructose with a sweet twist.

FODMAP content



40 min



Advanced

Ingredients

For the Crispy Tofu:

1 block (14 oz) extra-firm tofu, drained and pressed
1 tbsp garlic-infused olive oil (no garlic pieces)
1 tbsp low FODMAP tamari (gluten-free soy sauce alternative)
1 tbsp cornstarch
Pinch of salt & black pepper
Optional: 1 tsp sesame oil for finishing

For the Korean-Inspired Sauce (FODMAP-safe):

2 tbsp low FODMAP tamari
1 tbsp maple syrup (pure, not flavored or mixed)
1 tbsp rice vinegar
1 tsp toasted sesame oil
1–2 tsp Gochujang-style chili paste (look for one without garlic/onion – or sub with chili flakes & a splash of maple)
1 tsp grated fresh ginger
1 tbsp water
Optional: 1/2 tsp cornstarch for thickening

For the Bowl:

1 cup cooked white rice (or low FODMAP brown rice)
1/2 cup shredded carrot
1/2 cup sliced cucumber (safe up to 75g)
Green tops of scallions or chopped chives
Optional: Sesame seeds, fresh cilantro, or a squeeze of lime

Elimination

Integration

Elimination

Low FODMAP Pancakes with Maple & Strawberries – Fluffy, Easy & IBS-Friendly

These nutty pancakes are fluffy but sturdy, perfect for brunch. Naturally gluten-free and dairy-free, with a maple-strawberry topping that feels indulgent but plays nice with your gut.

FODMAP content



25 min



Medium

Ingredients

For the Pancakes:

1 cup gluten-free all-purpose flour (choose one without inulin or high-FODMAP gums)
1 tbsp sugar (or maple sugar)
1 tsp baking powder
1/4 tsp baking soda
Pinch of salt
3/4 cup lactose-free milk (like Lactaid, or almond milk if tolerated)
1 large egg
2 tbsp garlic-free, plain vegetable oil or melted lactose-free butter
1/2 tsp vanilla extract (pure)

For the Toppings:

1/2 cup fresh strawberries, sliced (low FODMAP up to 65g per serve)
2 tbsp pure maple syrup
Optional: lactose-free whipped cream, fresh mint

‍

Reintroduction

Integration

Reintroduction

Low FODMAP Thai Carrot Soup

Silky carrot soup with Thai inspiration, spiked with lime, ginger, and a moderate swirl of coconut cream to test your tolerance to polyols.

FODMAP content



30 min



Easy

Carrots
fresh ginger
coconut milk
low FODMAP broth
lime
garlic-infused oil

Elimination

Integration

Elimination

Low FODMAP provençal Zucchini Galette

A rustic French-inspired galette that wraps summer zucchini in a flaky gluten-free crust. It’s light, herby, and built for gentle digestion.

FODMAP content



45 min



Medium

Gluten-free pastry
zucchini
garlic-infused olive oil
thyme
lemon zest
salt
pepper

Reintroduction

Integration

Reintroduction

Low FODMAP Coconut Rice – Light, Fragrant, and Gut-Friendly

This fodmap-friendly coconut rice is designed to help you test your tolerance to fructose in the reintroduction phase.

FODMAP content



25 minutes



Medium

Ingredients

1 cup jasmine rice (or long grain white rice)
1 cup canned coconut milk (use full-fat, check ingredients for no added gums or inulin)
1 cup water
1/2 tsp salt
Optional: 1 tsp garlic-infused olive oil (for subtle flavor — no garlic solids)
Optional: 1 tbsp chopped fresh cilantro or scallion greens (for garnish)
Optional: 1 tsp lime zest or a squeeze of lime juice for brightness

Reintroduction

Integration

Reintroduction

Low FODMAP Berry Parfait – A Sweet, Creamy Gut-Friendly Treat

This low fodmap berry parfait is designed to help you test your tolerance to polyols (sorbitol) in the reintroduction phase.

FODMAP content



10 minutes



Medium

Ingredients

For the Parfait Layers:

1 cup lactose-free plain or vanilla yogurt (or coconut yogurt if dairy-free)
1/2 cup strawberries, chopped (safe up to 65g)
1/4 cup blueberries (safe up to 40g)
1/4 cup raspberries (safe up to 60g)
2–4 tbsp low FODMAP granola (check for no honey, inulin, or high FODMAP nuts)
Optional: 1 tsp maple syrup or a drizzle of rice malt syrup (if more sweetness is desired)
Optional: mint leaves for garnish

Elimination

Integration

Elimination

Low FODMAP Pumpkin Soup – Creamy, Comforting & Gut-Friendly

This fodmap-friendly pumpkin soup is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



50 minutes



Medium

Ingredients

1 tbsp garlic-infused olive oil (no garlic solids)
1 tsp fresh grated ginger (or 1/4 tsp ground ginger)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp smoked paprika (optional for a savory twist)
1 can (15 oz) 100% pure pumpkin puree (not pumpkin pie filling)
2 cups low FODMAP vegetable broth (homemade or store-bought without onion/garlic)
1/2 cup lactose-free cream (or coconut cream if tolerated)
Salt & pepper to taste
Optional: chives, pumpkin seeds, lactose-free yogurt swirl for topping

Elimination

Integration

Elimination

Low FODMAP Egg Salad

This low fodmap egg salad is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



20 minutes



Easy

Ingredients

4 hard-boiled eggs, chopped
1/4 cup mayonnaise (FODMAP-friendly)
1 tablespoon mustard
Salt and pepper to taste

Elimination

Integration

Elimination

FODMAP-Friendly Chia Pudding

This fodmap-friendly chia pudding is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



15 minutes



Advanced

Ingredients

1/4 cup chia seeds
1 cup almond milk
1 tablespoon maple syrup
1/2 teaspoon vanilla extract

Elimination

Integration

Elimination

Low FODMAP Taco Bowl – Flavor-Packed, Gut-Friendly, and Gluten-Free

This low fodmap taco bowl is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



30 minutes



Easy

Ingredients

For the Seasoned Beef:

1/2 lb lean ground beef (or ground turkey)
1 tbsp garlic-infused olive oil (no garlic bits)
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp oregano
1/4 tsp chili powder (adjust to tolerance)
Salt & pepper to taste
2 tbsp water (to keep it juicy)

For the Bowl Base:

1 cup cooked white or brown rice (low FODMAP portion: 1 cup cooked)
1 cup shredded lettuce (romaine or iceberg)
1/2 cup diced tomatoes (safe up to 75g)
1/4 cup canned corn, drained and rinsed (safe up to 43g)
1/2 cup diced cucumber (safe up to 75g)
Green tops of scallions or chives (for garnish)
Optional: 1/4 avocado (safe up to 30g), fresh lime wedges

For the Dressing (Zesty Lime Sauce):

2 tbsp lactose-free sour cream or plain lactose-free yogurt
1 tbsp lime juice
1 tsp garlic-infused olive oil
Salt & pepper to taste
Optional: pinch of smoked paprika or chopped chives

‍

Elimination

Integration

Elimination

FODMAP-Friendly Apple Crisp

This fodmap-friendly apple crisp is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



40 minutes



Easy

Ingredients

3 cups apples, sliced
1 cup oats
1/2 cup almond flour
1/4 cup maple syrup
1 teaspoon cinnamon

Reintroduction

Integration

Reintroduction

Low FODMAP Vegetable Soup

This low fodmap vegetable soup is designed to help you test your tolerance to polyols (mannitol) in the reintroduction phase.

FODMAP content



60 minutes



Easy

Ingredients

2 cups vegetable broth
1 cup carrots, diced
1 cup zucchini, diced
1 cup spinach
1 tablespoon olive oil
Salt and pepper to taste

Error Component added to clipboard
Paste (CTRL + V) this component in your project