eating with IBS - Fodmap recipes

Eating With IBS | FODMAP Recipes

“I don’t know what’s going on with my stomach! It’s like everything I eat destroys my stomach. I know this is going to wreck my stomach, but I don’t care.” Do any of these sound familiar? It definitely does around here…

What does eating with IBS look like?

We’ve been trying to figure out what ingredients are causing so many digestive issues and came across these “FODMAPs.” There is no guarantee that this will solve all of your problems, but it’s been said to work with 3 out of 4 people who have irritable bowl syndrome (IBS).

What are FODMAPs?

FODMAP stands for –
+ Fermentable
+ Oligosaccharides
+ Disaccharides
+ Monosaccharides
+ And
+ Polyols

FODMAPs are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives. For most people, FODMAPs are not a problem unless you eat too much of them. But some people are sensitive to them.

FODMAPs draw water into your digestive tract, which could make you bloated. If you eat too much of them, they can hang around in your gut and ferment.

These types of carbs are FODMAPs:

  •  Fructose: Fruits, honey, high-fructose corn syrup, agave
  •  Lactose: Dairy
  •  Fructans: Wheat, onions, garlic
  •  Galactans: Legumes, such as beans, lentils, and soybeans
  •  Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums

Avoiding FODMAPs doesn’t help everyone. But in a study published in the journal Gastroenterology, about 3 out of 4 people with IBS had their symptoms ease right away after starting a low-FODMAP diet and felt the most relief after 7 days or more on the plan.

AHHH…but what do I eat?

Here are some low FODMAP recipes to try. 


Chive Potato Cheese Fritters 

Lemon Blueberry Muffins

Peanut Butter Baked Oatmeal 

Feta Frittatas


Asian Cucumber Sesame Salad

Pesto Chicken Salad

Eggplant Rolls 

Paleo Salmon Cakes 


Pan Fried Meatballs

Creamy Pasta and Spinach 

Kung Pao Chicken

Broiled Striped Bass



Salted Caramel Brownies

Rice Krispie Squares

Pecan Bars

Chocolate & Banana Cake

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easy fodmap recipes


  1. The Kung Pao Chicken looks so delicious and I was so excited seeing it but my low FODMAP diet is suppose to be without garlic. Anyone tried this dish without the garlic or subbed garlic infused oil? (allowed).

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