Low FODMAP Recipes Anyone Can Follow

Low FODMAP Recipes Anyone Can Follow

If you’ve heard people talking about low FODMAP diet plans, you may have assumed it was just another fad diet people have turned to in hopes of losing weight quickly. Though it may sound similar, this is far from the case. Unlike many other diet plans, a low FODMAP plan is much more complicated, more restrictive, and designed with a specific purpose in mind that has less to do with fitness and more to do with comfort.

A low FODMAP diet plan is a doctor-approved diet used to help those who struggle with specific digestive problems. While this plan is highly restrictive and not recommended for long periods of time, that does not necessarily mean that only an expert should be able to follow it.

As in all major dietary changes, you should consult your doctor before attempting this diet plan, but if you suffer from certain digestive issues caused by artificial sugars, it may be well worth the effort. Read on to understand what FODMAPs are and how to cook delicious recipes that follow a low FODMAP plan.

What Are FODMAPs?

FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In less scientific terms, FODMAPs are specific types of sugar that cause dietary distress in people suffering from certain conditions, most commonly Irritable Bowel Syndrome. For many, FODMAPs can cause uncomfortable symptoms such as cramping, bloating, gas, and constipation or diarrhea.

In suggesting a low FODMAP diet, doctors hope to isolate the sugars and determine which are the greatest causes of distress. From there, they slowly wean patients off the diet, hoping to find through trial and error exactly which foods are the greatest source of distress. Unlike many other diet plans, the ultimate goal of a low FODMAP diet is to eventually be off of it, returning back to normal with a greater knowledge of which foods to avoid.

Instead of dinners centered on dairy, beans, or starchy fruits, someone following a low FODMAP diet should turn to grains, meat, and eggs. While weight loss is occasionally a side effect of this highly restrictive diet, it should not be the overall goal, and doctors do not recommend this diet for anyone underweight.

Now that you have a basic understanding of what FODMAPs are, it's time to learn the ways someone can easily cook meals that follow this incredibly specific diet plan.

Low FODMAP Recipes 

Following a specific dietary plan (especially one as restrictive as a low FODMAP plan) can feel isolating. Luckily, there are options available that anyone can enjoy. These recipes have all been FODMAP-approved and kitchen-tested for optimal yumminess without dietary distress.

Thai Meatballs

One of the most depressing parts of following a specific diet plan involves not feeling welcome at parties and other social gatherings. These meatballs make for a great savory addition to any event.

Ingredients:

  • 1 pound of beef
  • 2 tablespoons coconut aminos
  • 1 tablespoon red curry
  • 2 tablespoons fish sauce
  • 1 lime (zested and juiced)
  • 2 tablespoons fresh ginger
  • 1 clove of minced garlic
  • Salt, to taste

To make these delicious meatballs, simply heat your oven to 375 degrees, combine all ingredients, mix well, roll into small balls about two or three inches in diameter, and bake in the oven for roughly 20 minutes. As with all meat, we recommend giving these a quick sear in a cast-iron skillet to seal in those juices prior to baking.

When you’re done, simply choose how to serve these, whether that is in the low FODMAP sauce of your choice or garnished with a sprinkling of cilantro. Try sticking these with toothpicks or lining along a skewer for easy snacking. These will be a party favorite that you can actually enjoy.

Salmon Stir Fry With Vegetables 

While it’s true that certain veggies do cause dietary problems in those with gut issues, this doesn’t mean that you have to forgo all vegetables in exchange for a caveman diet. This quick salmon stir fry is delicious and makes for a great dinner that doesn’t break a low FODMAP diet.

Ingredients:

  • 2 tablespoons of avocado oil
  • 2 carrots (sliced)
  • 1 large broccoli (chopped)
  • 1 red bell pepper (diced)
  • 1 yellow squash (sliced)
  • 1 pound salmon, cut into chunks
  • 3 tablespoons coconut aminos
  • Garlic and salt to taste

This recipe is unbelievably simple to follow. All you have to do is heat a pan with the avocado oil, cook your carrots until soft, then add all other veggies. Once your vegetables are fully cooked, throw in your salmon, cover, and allow to cook for three minutes. To remove the excess juices, finish this dish by cooking uncovered for another five minutes, then garnish and serve.

Green Kiwi Smoothie

If a quick, healthy breakfast is what you’re after, then this green kiwi smoothie is for you. We even recommend making ice cubes from this smoothie in advance. That way, you can sip on your smoothie all morning without it watering down.

Ingredients:

  • 1 cup green grapes
  • 1 kiwi, cut into chunks
  • 2 tablespoons water
  • 1 medium cucumber, peeled and diced
  • 2 cups of greens
  • Ice cubes

Blend all ingredients together, stacking them so that the heaviest ingredients are closest to the blade. The result is a jewel-green, beautifully shaded drink that will intrigue even the most veggie-averse. Though you can use any greens for this smoothie, we recommend baby spinach. It is cheap when purchased by the pound, and the mild flavor is easily covered by the tartness of the other ingredients. Plus, any excess is versatile enough to use in other low FODMAP dishes!

Chocolate Chip Scones 

If you’ve got a sweet tooth, it might just be time to give these chocolate chip scones a try. Fortified by oats, this treat is gluten-free and bound to keep you feeling full for longer than that cake that’s been sitting in your office lobby for the last two days.

Ingredients:

  • ½ cup + 2 tablespoons of old-fashioned oats
  • ½ cup +2 tablespoons of gluten-free flour
  • 2 ½ tablespoons of sugar
  • 1 ÂĽ teaspoon of baking powder
  • ÂĽ teaspoon of gum
  • A pinch of salt
  • 1 large egg
  • 2 tablespoons of almond milk
  • 4 tablespoons of butter (cubed)
  • ÂĽ cup dark chocolate chips
  • Vanilla extract, to taste

To make this recipe, start by preheating your oven to 350 degrees, toasting your oats, then raising the heat to 375. Whisk all your dry ingredients and wet ingredients in separate bowls. Cut the cold butter into the dry ingredients. You can use a fork for this, but you may find it easier to use a pastry cutter. Once the butter has the consistency of peas, stir in the oats, then combine wet ingredients.

Knead the dough you’ve created minimally before pressing it into a circle about ¾ of an inch thick. You want to keep that butter as cold as possible. After you cut your dough into six different wedges, you may want to stick this dough back into the freezer for a moment.

The last step is to bake the scones. Arrange the wedges on a baking sheet in the center of the oven and cook until a toothpick inserted comes out clean (about twelve minutes). Though it may be tempting to jump right in, allow these scones to cool before eating. The best part is that they taste just as good either piping hot or cold! These scones also freeze well, making them a great addition to a weekly meal-prep plan.

Conclusion

Low FODMAP is a difficult diet plan to follow; there’s no getting around it. While many diet plans focus on what you can eat, this path does the opposite, focusing instead on what you can’t. The goal is to take a doctor-approved path in order to find the root cause of dietary discomfort and get back to as normal a life as possible.

When your food is causing you such pain and inconvenience, it’s no wonder that so many people suffering from symptoms ofIrritable Bowel Syndrome suffer higher rates of depression. Following such a strict diet plan can be incredibly isolating and take up a great portion of a person’s time and energy.

However, there is definitely hope. In addition to these great recipes listed above, your doctor can help you determine options for tasty, healthy foods that won’t cause digestive distress. If all else fails,consult expert meal planners for what may be the best, easiest option for you.

Sources:

FODMAP Diet: What you need to know | Hopkins Medicine

Low FODMAP Recipes | Diet VS Disease

Irritable Bowel Syndrome and Depression | NCBI

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