Recently diagnosed with SIBO (small intestinal bacterial overgrowth)? To help you save your sanity while on a SIBO-specific diet, you’re gonna want to make low FODMAP recipes your BFF. We’ve rounded up a few of our favorites to help you create a meal plan that’s doable, not overwhelming and can actually support your SIBO treatment.
What is a Low FODMAP recipe?
Low FODMAP recipes and meal plans are intended only as a therapeutic treatment for IBS and SIBO. Because low FODMAP recipes are so restrictive, they can help starve the bacteria in your small intestine, helping to eliminate them and improve SIBO symptoms.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols (see why we need an acronym?!), which are short-chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them, especially if you’ve been diagnosed with SIBO or IBS.
Just like with any major meal plan changes, you should consult your doctor before attempting a low FODMAP plan. The restrictive nature of it isn’t sustainable, and it should be used only sparingly, under the supervision of a doctor. That said, if you’re experiencing digestive symptoms like gas, bloating, diarrhea, stomach cramping, or constipation, check in with your doctor to get to the root cause before starting something like the low FODMAP meal plan.
If you’ve already been diagnosed with SIBO or IBS and are looking for support with low FODMAP recipes, you’ve come to the right place. Here are some of our favorites.
Low FODMAP Breakfast Recipes
Gluten Free Matcha Pancakes | Feed Me Phoebe
Blue Morning Smoothie Bowl | Nutrition Stripped
Banana-Berry Baked Oatmeal Bites | Domesticate Me
Vegetarian Skillet Home Fries | Feed Me Phoebe
Gluten-Free Cinnamon Maple French Toast Casserole | Rachel Paul’s Food
Low FODMAP Lunch Recipes
Quick Thai Green Chicken Curry | Feed Me Phoebe
Turkey Chili with Sweet Potatoes and Lentils | Fun Without FODMAPs
Vegetarian Egg Salad | Rachel Paul’s Food
Salmon Nicoise Salad | FODMAP Everyday
Chicken Noodle Soup | Rachel Paul’s Food
Low FODMAP Dinner Recipes
Sesame Chicken | Fun Without FODMAPs
Spaghetti and Moroccan Lamb Meatballs | Feed Me Phoebe
Braised Chicken Legs with Turnips and Radishes | Brooklyn Supper
Vegan Brown Rice Jambalaya with Black-Eyed Peas and Collards | Feed Me Phoebe
Tex Mex Turkey and Brown Rice Bake | Fun Without FODMAPs
Tacos | Rachel Paul’s Food
Slow Cooker Pot Roast | Fun Without FODMAPs
Baked Halibut with Caper-Tomato Tapenade | Feed Me Phoebe
Low FODMAP Sides + Snacks Recipes
Roasted Carrot-Jalapeno Salsa | Feed Me Phoebe
Spicy Kale Chips | White on Rice Couple
Roasted Eggplant and Zucchini Salad | Kale & Caramel
Simple Sauteed Swiss Chard | The Healthy Apple
Spicy Roasted Squash with Feta | Home Sweet Eats
Chicken Nuggets | Rachel Paul’s Food
Vegan Kale Pesto | FODMAP Everyday
Vegan Middle Eastern Chickpea Salad | Rachel Paul’s Food
Lemon Zucchini Bread | FODMAP Everyday
A SIBO or IBS diagnosis doesn’t have to rule your life—we’ve seen incredible success stories! If this sounds like you, consider scheduling an appointment with one of our practitioners to start feel better, faster.
A caveat for our SIBO patients: low FODMAP is one way we treat SIBO. We also use the SIBO Specific Diet, which is more restrictive than low FODMAP, so your doctor may recommend that route, depending on your health history. As with any treatment plan, consulting with your doctor is the best first step.
Dr. Cassie Wilder is a registered Naturopathic Medical Doctor (NMD) and founder of MIMC. Her passion is empowering her patients through education, understanding, and support through their healing journey. After graduating from Iowa State University with a Bachelors of Science in Kinesiology and Health, Dr. Wilder earned her Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine & Health Sciences, a fully accredited and nationally recognized institution in Phoenix, AZ. During her clinical training, she received extensive hands-on training with many leading experts in the field of functional medicine and developed a passion for treating hormonal imbalances, thyroid disorders, cardiovascular concerns, and adrenal fatigue.