5 Easy Low FODMAP Diet Recipes to Try This Week

Introduction

If you suffer from issues such as bloating, constipation, or diarrhea, chances are you might have heard about the low FODMAP diet. FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols) are a group of carbohydrates that can be hard to digest for some people. Following a low FODMAP diet can help alleviate symptoms associated with irritable bowel syndrome (IBS) and other gut issues.
In this article, we will provide you with five easy, flavorful recipes that are low in FODMAPs, and perfect for you to try this week.

Recipe #1: Grilled Chicken and Mixed Vegetables

Ingredients:

• 1 pound boneless, skinless chicken breast
• 1 zucchini, sliced
• 1 yellow squash, sliced
• 1 red bell pepper, sliced
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Preheat your grill or grill pan to medium-high heat.
2. Season the chicken breast with salt, pepper, and dried oregano.
3. Add the chicken breast, zucchini, yellow squash, and bell pepper to a mixing bowl and toss with olive oil, salt, and pepper.
4. Grill the chicken and vegetables for 5-7 minutes per side, or until the chicken is cooked through.
5. Serve hot and enjoy!

Recipe #2: Low FODMAP Smoothie

Ingredients:

• 1 cup frozen strawberries
• 1 banana
• 1 cup unsweetened almond milk
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• 1 teaspoon maple syrup

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Pour into a glass, serve, and enjoy!

Recipe #3: Low FODMAP Omelet

Ingredients:

• 2 eggs
• 1/4 cup chopped chives
• 1/4 cup chopped red bell pepper
• 1/4 cup shredded cheddar cheese
• 1 teaspoon olive oil
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, whisk together the eggs, chives, salt, and pepper.
2. Heat olive oil in a non-stick pan over medium heat.
3. Pour the egg mixture into the pan and let it cook for a minute.
4. Add the chopped bell pepper and shredded cheese to one side of the omelet.
5. With a spatula, fold the other side of the omelet over the filling and cook for an additional minute or until the cheese is melted.
6. Slide the omelet onto a plate and serve hot.

Recipe #4: Low FODMAP Stir-Fry

Ingredients:

• 1 pound shrimp
• 1 red bell pepper, sliced
• 1 cup bok choy, chopped
• 1/4 cup chopped scallions
• 1 tablespoon grated ginger
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon cornstarch

Instructions:

1. In a bowl, whisk together soy sauce, sesame oil, and cornstarch.
2. Heal olive oil in a pan over medium-high heat.
3. Add garlic and ginger and cook for one minute.
4. Add in bell pepper and bok choy, and cook for another 3-4 minutes until vegetables are tender.
5. Add in shrimp and cook until pink.
6. Pour in the soy sauce mixture and scallions and cook for an additional minute.
7. Remove from heat, serve over rice, and enjoy!

Recipe #5: Low FODMAP Salad with Baked Salmon

Ingredients:

• 1-2 cups mixed greens
• 1/4 cup chopped carrots
• 1/4 cup chopped red bell pepper
• 1/4 cup chopped cucumber
• 1 baked salmon fillet
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a mixing bowl, whisk together olive oil, balsamic vinegar, salt, and pepper.
2. Add the mixed greens, carrots, red bell pepper, and cucumber and toss to combine.
3. Top with the baked salmon fillet and serve!

Conclusion

Following a low FODMAP diet doesn’t mean sacrificing flavor and taste. The recipes listed above are not only easy to prepare but also packed with flavor and nutrition. Whether you’re looking for a quick breakfast, lunch, or dinner, these recipes will surely be a hit. So, give them a try and see how they work for your taste buds and gut health!