Day of Low FODMAP Eating
Photo by: Reza Eghtedari
Managing Irritable Bowel Syndrome (IBS) can be challenging, especially when it comes to finding meals that are both safe and satisfying. The Low FODMAP diet is a proven way to reduce IBS symptoms for many people, but it can feel restrictive at first. As registered dietitians, one of the most common questions we get is: What can I actually eat on a Low FODMAP diet?
The good news? There are still plenty of delicious and gut-friendly options out there. Below are four simple Low FODMAP recipes—one for each main eating occasion—to help keep your digestion calm and your taste buds happy.
Breakfast: Low FODMAP Overnight Oats
Ingredients:
½ cup rolled oats (certified gluten-free if sensitive)
1 tbsp chia seeds
¾ cup lactose-free milk or almond milk
1 tbsp maple syrup
½ cup sliced strawberries (low FODMAP serving)
1 tbsp peanut butter (no added high-FODMAP ingredients)
Instructions:
1. Combine oats, chia seeds, milk, and maple syrup in a jar or container.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, top with strawberries and peanut butter.
Why it works: Oats and chia provide fiber, strawberries add sweetness without FODMAP issues, and peanut butter gives a satisfying boost of protein and healthy fat.
Lunch: Grilled Chicken and Quinoa Salad
Ingredients:
½ cup cooked quinoa
1 grilled chicken breast (seasoned with salt, pepper, and herbs)
½ cup chopped cucumber
½ cup cherry tomatoes (halved)
1 tbsp olive oil
1 tbsp lemon juice
1 tbsp chopped fresh parsley
Instructions:
1. In a bowl, combine quinoa, chopped veggies, and sliced chicken.
2. Drizzle with olive oil and lemon juice.
3. Sprinkle with parsley and toss gently.
Why it works: This salad is light but filling, and all ingredients are safe during the elimination phase of the Low FODMAP diet.
Snack: Banana Oat Energy Balls
Ingredients:
1 ripe banana (unripe bananas are Low FODMAP in small servings)
1 cup rolled oats
2 tbsp peanut butter
1 tbsp chia seeds
Optional: a few dark chocolate chips (check for low-FODMAP ingredients)
Instructions:
1. Mash banana and mix in oats, peanut butter, and chia seeds.
2. Roll into small balls and refrigerate for 30–60 minutes.
Why it works: This quick, no-bake snack is easy to make and provides fiber and energy without irritating the gut (just keep it to 1–2 balls per snack to stay within FODMAP limits).
Dinner: Low FODMAP Stir-Fry with Rice Noodles
Ingredients:
1 cup cooked rice noodles
½ cup sliced carrots
½ cup chopped zucchini
½ red bell pepper (thinly sliced)
3-4 oz firm tofu or chicken breast
1 tbsp garlic-infused olive oil (FODMAP-friendly if strained)
2 tbsp gluten-free soy sauce or tamari
Instructions:
1. Heat garlic-infused oil in a pan and cook protein until done.
2. Add veggies and stir-fry until tender-crisp.
3. Stir in cooked noodles and soy sauce. Toss and serve hot.
Why it works: You get a flavorful, well-balanced dinner using Low FODMAP veggies and gut-friendly flavors—no chopped onions or garlic required.
Eating Low FODMAP doesn’t have to mean boring or bland. With a little planning, you can enjoy a variety of delicious meals that support your digestive health. Try these simple recipes to get started—and if you're looking for more personalized guidance, consider working with a registered dietitian trained in Low FODMAP meal planning.
Interested in learning more about your IBS, we’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: October 20th, 2025
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
