1 . What are some easy low FODMAP dinners?

Some easy low FODMAP dinners include grilled lemon herb chicken with roasted vegetables , quinoa-stuffed bell peppers , low-FODMAP shrimp stir-fry with rice noodles , and baked salmon with mashed sweet potatoes . These meals are gentle on digestion , high in nutrients, and full of flavor.

2 . How can I make low FODMAP meals taste good without garlic and onions?

To enhance flavor without garlic and onions, use garlic-infused olive oil , fresh herbs (basil, thyme, oregano, parsley) , citrus zest (lemon, lime, orange) , and spices like smoked paprika, cumin, or turmeric . Adding umami-rich ingredients like Parmesan cheese, soy sauce (gluten-free), or miso can also boost depth of flavor.

3 . What proteins are best for a low FODMAP diet?

The best low FODMAP proteins include chicken, turkey, salmon, shrimp, tofu (firm, not silken), eggs, and lean beef . These proteins are easily digestible and can be paired with low FODMAP grains and vegetables for a well-balanced meal.

Healthy and Flavorful Low FODMAP Dinner Options You'll Love

Description

These Healthy and Flavorful Low FODMAP Dinner Options are perfect for anyone managing IBS or sensitive digestion while still enjoying delicious and satisfying meals. These recipes use gut-friendly ingredients without high-FODMAP triggers like garlic, onions, and certain dairy products. Try this Lemon Herb Grilled Chicken with Roasted Vegetables, a nutrient-dense and flavorful meal that’s gentle on digestion and packed with protein.

Ingredients

Scale

For the Chicken:

2 boneless, skinless chicken breasts
2 tbsp olive oil
1 tbsp lemon juice
1 tsp lemon zest
1 tsp dried oregano
½ tsp salt
½ tsp black pepper
½ tsp smoked paprika
½ tsp garlic-infused olive oil (low-FODMAP alternative to garlic)

For the Roasted Vegetables:

1 cup zucchini, sliced
1 cup carrots, sliced
1 cup bell peppers, chopped
2 tbsp olive oil
½ tsp salt
½ tsp dried thyme
½ tsp black pepper

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Instructions

Prepare the Chicken:
- In a bowl, mix olive oil, lemon juice, lemon zest, oregano, salt, pepper, smoked paprika, and garlic-infused olive oil.
- Coat the chicken breasts in the marinade and let them sit for 10 minutes.
Grill the Chicken:
- Heat a grill or grill pan to medium-high heat.
- Cook the chicken for 5–7 minutes per side, until the internal temperature reaches 165°F (75°C).
- Remove from heat and let rest for 5 minutes before slicing.
Roast the Vegetables:
- Preheat the oven to 400°F (200°C).
- Toss zucchini, carrots, and bell peppers with olive oil, salt, thyme, and black pepper.
- Spread on a baking sheet and roast for 20–25 minutes, flipping halfway through.
Serve & Enjoy:
- Plate the sliced lemon herb chicken alongside roasted vegetables.
- Garnish with fresh herbs if desired.

Notes

Low-FODMAP Tip: Use garlic-infused oil instead of fresh garlic, and avoid high-FODMAP veggies like onions and cauliflower.
Serving Suggestions: Serve with quinoa, rice, or a fresh salad for a balanced meal.
Meal Prep Friendly: Store leftovers in an airtight container for up to 3 days.

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Dinner
Method: Grilling & Roasting
Cuisine: Mediterranean-Inspired

Nutrition

Serving Size: 1 portion
Calories: 420
Sugar: 6g
Sodium: 480mg
Fat: 20g
Saturated Fat: 3g
Unsaturated Fat: 16g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 6g
Protein: 35g
Cholesterol: 85mg