Conditions that mess with your digestion have a knack for sapping all the joy out of eating. It's hard to look forward to meals when you're worried that each bite could set off a new round of fireworks in your gut. That's why when you're in the middle of a flare, experts often recommend following a low-FODMAP diet.
What are these FODMAPS we speak of? Well, their official name is fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, and they're a group of difficult-to-digest carbohydrates that can fuel gas production and promote pain. Two things you definitely do not need.
So we asked Jamie Vespa, R.D., of Dishing Out Health, to develop a set of low-FODMAP recipes for breakfast, lunch, and dinner (plus snacks!) that will help you eat with a lot less fear. Just one important reminder: It's not healthy to eat low-FODMAP long-term because you may not get all the nutrients you need. So if you're struggling with symptoms that last longer than a few days, be sure to check in with you doctor.
Spinach and Red Pepper Muffin-Tin Frittatas
Make one batch of these low-FODMAP egg bites and eat ‘em all week.
Orange-Scented Golden Overnight Oats
Pop these oats in the fridge before bed and wake up to a yummy, easy-on-the belly breakfast!
Peanut Butter-Banana Green Smoothie
Protein, fruit, and a veg? Consider this low-FODMAP smoothie your all-in-one breakfast to go.
Avocado-Egg Salad Toast
Give your eggs an extra dose of inflammation-fighting omega-3s.
Butternut Squash Soup With Lemongrass
Help your belly heal with a soothing low-FODMAP soup.
Fried Rice With Miso-Turmeric Vinaigrette
Swap irritating take-out for this inflammation-fighting spin.
Zucchini Noodles With Ginger-Peanut Sauce
This yummy lunch is low-FODMAP and low-carb, too. Don’t be surprised if it becomes an anytime go-to.
Lemony Orzo Salad With Flaked Salmon
Simple pasta plus omega-rich salmon can soothe angry bellies.
Seared Scallops With Avocado-Citrus Salsa
Simple scallops brighten up with a fresh low-FODMAP topper.
Red Curry Chicken and Rice
Mild spices and white rice satisfy and soothe.
Sheet-Pan Salmon Romesco With Green Beans and Crushed Potatoes
This easy-to-digest meal takes just 15 minutes to prep.
Spaghetti Squash Lasagna Boats With Almond Ricotta
Low-FODMAP with an Italian twist? Your UC belly will be happy, happy!
Strawberry-Banana Nice Cream
Homemade “ice cream” that won’t leave your belly in pain? Yes!
Cucumber and Tuna-Salad Sushi Rolls
Stay powered up between meals with a poppable high-protein snack.
Peanut-Butter Cookie-Dough Bites
This treat provides a nice hit of protein without being overly sweet.
Chocolate-Avocado Mousse
Dairy-free, healthy fats, and a dessert you can feel awesome about.
