Low FODMAP meals

These instructions are for patients with irritable bowel syndrome (IBS) who are recommended a low FODMAP diet.

Important information:

  • Decreasing the amount of fermentable carbohydrates (known as FODMAPS) in the diet can help lessen or improve symptoms for children with IBS.

  • Information about the low FODMAP diet is still growing. As new foods are studied, foods may be added or removed from this list.

Instructions when following a low FODMAP diet:

  • Food manufacturers can change ingredient information at any time. Please be sure to read labels prior to serving any food to your child.

  • Select whole or natural foods. These foods are often found in the outside aisles of your grocery store.

  • Aim for 4-5 food groups at meals.

  • Aim for 2-3 food groups at snacks.

  • Offer lactose-free dairy foods to increase intake of calcium and vitamin D for bone health.

  • Fats, such as oils and butter, are FODMAP free. Kids need fat to grow. Add healthy fats to meals such as avocado, nut butters, or olive oil. Limit avocado to 1/8 at a time to avoid exceeding FODMAP limit.

  • Proteins  such as eggs, meat, poultry, and fish are also FODMAP free.

  • Wheat, barley, and rye are high FODMAP foods. Choose gluten-free grain products. Check gluten-free bread, cereal, and condiment labels for FODMAP ingredients.

Kid friendly meal ideas:

Breakfast

  • Egg omelet with cheese and veggies. Pair with potatoes, gluten-free white bread or gluten-free English muffins.

  • Low FODMAP breakfast cereals or oatmeal are made with grains such as rice, oats, corn, or quinoa. Serve with lactose free milk or calcium fortified milk alternative.

  • Gluten-free pancakes or waffles. Add up to 1 ½ tablespoons of pure maple syrup and butter or margarine. Try adding ½ cup of strawberries or blueberries.

  • Low lactose yogurt with berries and pecans or walnuts.

Lunch

  • Chicken and cheddar cheese quesadilla on a corn flour tortilla. Add up to 1 ½ tablespoons of sour cream. Serve with fresh chopped tomato, lettuce, and raw red pepper strips.

  • Tuna salad served on gluten-free white bread. To make, mix 3 ounces of canned tuna, chopped spinach, cucumber, tomato, and mayonnaise.

  • Low FODMAP pastas are made with rice, quinoa, or corn. Pair with sautéed chicken, tomatoes, green scallions, olive oil and sprinkled with parmesan cheese. Low FODMAP pastas are made with rice, quinoa, or corn.

  • Peanut butter (up to 2 tablespoons) and ½ banana on gluten-free bread, gluten-free English muffin or rice cake.

  • Grilled cheddar cheese and tomato on gluten-free bread.

  • Deli sandwich with cheddar cheese on gluten-free bread with mustard or mayonnaise.

  • Greek salad served with lemon juice or olive oil. Mix lettuce, tomato, cucumber, green pepper, olives, feta cheese and ¼ cup of chickpeas.

  • Turkey burger on gluten-free roll with cheddar cheese, lettuce, tomato.

  • Lactose free cottage cheese with chopped peppers, chives, olives.

Dinner:

  • Grilled or baked fish, shellfish, poultry, meat, or firm tofu. Add a side of potatoes, rice, gluten-free pasta, quinoa, or polenta. Pair with cooked vegetables (such as carrots, eggplant, squash, green beans, or a fresh salad)

  • Low FODMAP meatloaf or meatballs: mix ground beef, veal, pork, or lamb, with gluten-free breadcrumbs, egg, parmesan cheese, basil, oregano, salt, and pepper. Serve with a baked or mashed potato. Add cooked or raw vegetables (such as baby carrots, cucumbers, or cherry tomatoes).

  • Ground beef, turkey or chicken seasoned with ground cumin or ground chili powder. Do not use a spice blend. Serve in a corn flour taco shell or tortilla. Top with up to 1 ½ tablespoon of sour cream and or cheddar cheese. Add a side of rice. Try sauteed red and green peppers. Include a low FODMAP version of salsa if desired.

  • Gluten-free pasta with tomato sauce made without garlic and onion or low FODMAP version. Add ground beef for a meat sauce. Serve with a fresh salad.

  • Chicken kebobs with peppers, tomato, zucchini, summer squash, and rice

Snacks and meal additions:

  • Granola bars made with oats and nuts. Avoid brands made with high fructose corn syrup, agave, honey, molasses, chicory root, inulin or fructooligosaccharides.

  • Rice crackers with cheddar cheese.

  • gluten-free pretzels or plain corn chips.

  • Vegetables and dip. Add herbs, mustard, salt, pepper, or lemon juice to sour cream to make your own FODMAP friendly dip.

  • Pickles

  • Popcorn

  • Orange or pineapple

  • Dark chocolate

  • Almonds

  • Sunflower seeds or pumpkin seeds

  • Lactose-free yogurt

For more low FODMAP meals and recipes, visit these websites:

 

Reviewed July 2025 by Andrea Nepa, RD and Rachel Dragon, RD