Mix ‘n Match for Easy low-FODMAP Dinners
Getting started on the low-FODMAP diet can be tricky. There are several different groups of rapidly fermented carbohydrates that come under the umbrella of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). And they are found in very different foods - from dairy to wheat, avocadoes to garlic, and beans to broccoli. Some foods are totally off the menu during the first elimination phase of the diet, some can be eaten freely, and some have a recommended ‘green’ serving amount per meal. Like I said - it’s tricky.
We’ve put together a system to make it easy to create a wide variety of low FODMAP dinners. We’ve put the hard work in to checking the FODMAP content of the ingredients, so you don’t have to. And there is bound to be something you’ll enjoy. I added up 78 different delicious combinations before losing count!
If you are new to the diet, this should get you started on your journey, giving you time to find your way around the Monash app and adapt your own family favourites. If you’ve been fodmapping for a while, we hope this will give you some more ideas when you are scratching your head as dinner time approaches.
How does it work?
To create a delicious low FODMAP meal choose a protein source, a vegetable dish and a complex carbohydrate source from our lists of carefully selected low FODMAP options.
We’ve taken inspiration from a range of different cuisines to give you a variety of flavours to keep things interesting.
There are seven different colourful veggie options to provide different vitamins, minerals, polyphenols and other bioactive compound to keep you and your gut bacteria healthy.
Amongst the protein sources there are plenty of the vegetarian and seafood choices that we should all be eating more of.
So let’s check out some of the combinations so you can see how it works. Then we’ll take you through the low FODMAP serving sizes for the protein and carbohydrate sources and finish with the low FODMAP recipes for the side veggies and accompanying sauces and dressings. Let’s go!
Examples
Pick your protein
The first step is to choose your protein source. All the animal sources of protein are free of fodmaps. You can eat as much of these as you wish. You can also combine them with one vegetarian source. For example, you could have a salad with tuna and chickpeas or a chillli with beans and beef.
However, the plant-based protein sources are a little more tricky. They do contain some FODMAPs and you should stick to the low-FODMAP serving size (1/4 of a cup of kidney beans or chickpeas and 170g of tofu per person per meal).
The plant-based protein sources all contain FODMAPs in the GOS group. To avoid ‘stacking’ it’s best to stick to just one plant-based protein source in a meal.
Use canned beans and chickpeas and rinse well to remove FODMAPs that have leached into the canning water.
Opt for firm tofu, which has a larger low FODMAP serving size than silken tofu. We like to press it and bake it with a few spices and soy sauce to keep it firm whilst cooking.
Choose your carbohydrate
There are more carbohydrate options than you might expect. Potatoes and rice have very large low FODMAP serving sizes that you are unlikely to exceed, but you have to be more careful with wheat based carbohydrate sources since these contain fructans.
In terms of bread options, regular wholemeal bread has a maximum low FODMAP serving size of one slice, for sourdough wheat bread it is 2 slices. A low FODMAP wrap from Simson’s Pantry is a great option with kebabs.
When it comes to pasta, 74g of COOKED regular pasta is low FODMAP and you get a bit more (1 cup or 80g) if you opt for a corn and rice based gluten-free pasta. It is very easy to overcook gluten-free pasta, so stick carefully to the cooking instructions.
A low FODMAP serve for chickpea-based pasta is 100g, and for quinoa-based pasta it is 125g, but we aren’t so keen on the flavour of either.
Veggie Dishes: Recipes
This is where you can really add flavour.. There are seven low FODMAP options to choose from, one for each day of the week.
Super Salad
Ingredients for the salad (serves 4):
200g sweet potato, peeled
1 tbsp extra virgin olive oil
pinch of salt
160g mixed lettuce leaves
50g baby spinach
180g cherry tomatoes
1 cucumber, thinly sliced
120g macadamia nuts, roasted
Ingredients for dressing:
2 tbsp extra virgin olive oil of macadamia oil
1 tbsp balsamic vinegar
Method:
Cut sweet potato into slices, toss with oil and sprinkle with salt before roasting in a moderately hot oven for 15 mins until tender and golden.
Lightly roast macadamia nuts in a frying pan with a drizzle of oil until they develop some colour.
Place greens, tomatoes and cherry tomatoes in a salad bowl.
Combine dressing ingredients and drizzle over salad. Toss.
Top with roasted sweet potato and macadamia nuts.
Serve immediately.
2. Simple Salad
This is a simplified version of the salad above for days when you are short of time..
Ingredients for salad (serves 4):
160g mixed lettuce leaves
50g baby spinach
180g cherry tomatoes
1 cucumber, thinly sliced
Ingredients for dressing:
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
salt and pepper
3. Green Stir-fry
Ingredients (serves 4):
1 tbsp of extra virgin olive oil
1 tsp of sesame oil
2 tsp raw ginger, grated
1/2 red chilli, deseeded
2 cups (or 2 small) bok choy
2 cups of choy sum
2 spring onions (green parts only)
For the dressing/sauce:
1 tbsp soy sauce
1 tbsp maple syrup
1 tbsp lime juice
Topping
1 tbsp sesame seeds
Method:
Chop the bok choy and choy sum.
Heat 1 tbsp olive oil, mixed with 1 tspn of sesame oil in a wok or large frying pan.
Stir-fry the grated ginger and thinly sliced chilli for 20 seconds.
Add the veggies.
Once the veggies are just heated through, stir through lime juice and soy sauce and maple syrup..
Toast the sesame seeds in a pan and then scatter over the top of the greens.
Serve immediately.
4. Zingy Coleslaw
This works well as a side dish with salmon or as the base of a Thai salad with stir-fried beef strips, chicken or baked tofu.
Ingredients for salad (serves 4).
172g red pepper
320g carrot (4 carrots)
1/2 red chilli
10g ginger
80g spring onion (green tops only)
Dressing:
1 tbsp fish sauce
2 tbsp soy sauce
1/2 tbsp sesame oil
50g lime juice
40g palm sugar / maple syrup
Topping:
1 tsp sesame seeds
a scattering of peanuts
fresh coriander leaves chopped
Very finely chop and then mix the veggies with the grated carrot and finely grated ginger to create the colourful salad. Stir through the dressing.
Toast the sesame seeds. Garnish the salad with the seeds, chopped peanuts and coriander and serve straight away.
5. Italian Tomato Sauce
This sauce is very versatile. It is the perfect base for a bolognese sauce - simply brown 500g of minced beef and a tbsp of chopped pancetta in the olive oil after removing the garlic*. Alternatively, you can add tuna to the sauce at the end and then bake with pasta. It also works spooned over chicken breasts, which can be baked loosely covered in baking parchment in a moderate oven for 30 mins, then top with 100g of grated cheese and extra basil leaves and return to the oven for additional five minutes.
Don’t be tempted to add extra tomato puree or fresh tomatoes to the sauce, this would push the fructose content up above Low-FODMAP limits.
*Heating the whole garlic clove in the olive oil, allows the flavour to permeate the oil. The FODMAPs in garlic do not dissolve in oil, but do dissolve in water, so remove the garlic before you add the other ingredients.
Ingredients (serves 4):
2 tbsp extra virgin olive oil
1 whole garlic clove, peeled
1 x 400g can of plum tomatoes
1 carrot, grated
1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine)
1 dessert spoon of caster sugar
1 tsp or dried basil, or 1 tbsp of chopped fresh basil
250 ml of low-FODMAP vegetable stock made with as San Elk or Massel Vegetable Stock Powder
1/2 tsp ground nutmeg
1 bay leaf
a twist of freshly ground black pepper
Method:
Add the oil and whole garlic clove to a large pan and heat gently for a minute, then remove the garlic.
Add the grated carrot and cook for three minutes until softened.
Add the tin of tomatoes to the pan and break up the tomatoes with your wooden spoon.
Add the red wine vinegar, caster sugar, bay leaf, nutmeg and black pepper and stir through. Make up the small amount of stock (don’t use too much powder or the sauce becomes too salty).
Gently simmer for 10 mins, then remove the bay leaf and it’s ready to use.
6. Mexican Tomato Sauce
I love a good chilli. This sauce makes the perfect base that you can add mince beef mince too. I love it served with rice or baked potatoes or even 50g of corn chips per person.
You can also serve with a little lactose-free sour cream and up to 60g (3 tbsp) of avocado per person plus a cup of iceberg lettuce.
If your tummy is sensitive to the capsaicin in red chilli, then simply omit. There is plenty of flavour from the other spices.
The amount of red kidney beans is just less than a can. Save the remainder to have with a salad on another day.
Ingredients (serves 4):
2 tbsp extra virgin olive oil
1 whole garlic clove, peeled*
1 x 400g can of plum tomatoes
1 carrot, grated or finely chopped
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground cinnamon
1/2 red chilli, finely sliced
1 dessert spoon of red wine vinegar (you can swap this and the sugar for 150 ml red wine)
1 dessert spoon of sugar
a shake of Worcestershire sauce
250 ml of low-FODMAP vegetable stock made with as San Elk or Massel Vegetable Stock Powder
350g (1 cup) of canned red kidney beans (rinsed and drained)
2 tbsp of fresh coriander leaves
4 tbsp lime juice
Method:
Add the oil and whole garlic clove to a large pan and heat gently for a minute, then remove the garlic. If adding mince, add at this point and stir with a wooden spoon to break up, until browned.
Add the carrot and cook for a couple of minutes until softened. Add the spices and heat for a minute or so.
Add all the remaining ingredients and simmer gently for 20 minutes. Towards the end of cooking stir through the chopped fresh coriander, retaining a few whole leaves to garnish.
Squeeze over lime juice and garnish with the remaining coriander, then serve.
7. Pumpkin Thai Red Curry
It takes less time than you think to make your own red curry paste for this dish, and it is well worth the effort for the balance of flavours it provides.
The curry works beautifully with firm tofu (170g per person), chickpeas (1/4 cup per person), beef or chicken.
If using tofu we recommend pressing the tofu to make it extra firm. Cut the slab of tofu in half to make it half the height - place on kitchen paper on a plate, cover with more paper and another plate weighted with a heavy book or pan. Press for 20 mins then pat dry and cut into cubes.
Serve with brown or white rice or rice noodles.
Ingredients (serves 4):
Red curry paste:
8 tbsp galangal, grated
4 tbsp lemongrass (white inner only)
8 red chillis
2 tbsp shrimp paste (omit or swap for 1/2 tbsp miso if vegan or vegetarian)
1 tsp ground cumin
1 tsp ground coriander
zest of a lime, grated
juice of a lime
1 tbsp green spring onion tops sliced
1/2 cup water
2 tbsp extra virgin olive oil
Curry:
one measure of curry paste using the above recipe
600g firm tofu (pressed), or 500g or chicken breast or tenderloins, 500g beef strips or 1 cup of rinsed and drained canned chickpeas
lime juice from 1/2 a lime
260g Kent or Japanese Pumpkin
1 cup coconut milk (check no inulin)
1 tbsp sugar
1 cup of vegetable stock - we love the San Elk low FODMAP stock
40 green beans
10 Thai basil leaves
Topping:
2 tbsp peanuts, chopped
bunch or coriander leaves or Thai basil leaves
a squeeze of lime juice
Method:
If using chicken or beef, stir fry these first in an extra tbsp of olive oil. Once cooked through, set aside covered to keep warm and clean out the pan/wok.
Make the curry paste. Place all paste ingredients in a blender or food processor and blend until smooth. Alternatively, use a pestle and mortar.
Heat 2 tbsp olive oil in a large pan.
Add one measure of the curry paste (ingredients above), cook for 2 minutes until it 'dries out'.
Add stock and simmer until reduced by half.
Add coconut milk, lime leaves, sugar and fish sauce and stir.
Add pumpkin and cook for 8-10 mins, or longer if you prefer it really soft.- add more boiling water if necessary.
Add your protein source and beans and cook for an additional 3 mins.
Add toppings and serve immediately.
Added Extras
We’ve gathered a few extra items that you can add to your plate for extra flavour. The dairy options also provide calcium.
Stick to 40g of hard cheeses (parmesan or cheddar) to keep the lactose low.
I like to grow herbs in my garden, so I’ve always got some on hand. Most of them have a large low FODMAP serving size (a cup), but limit chives to just 1 tablespoon per meal.
Nuts and seeds are another way to add flavour. Up to 10 of most nuts is a low FODMAP serving size.
What about Breakfast and Lunch?
Hopefully, you now have dinner sorted. For breakfast and lunch ideas, scroll through our Challenge page.
Looking for an easy option?
A smoothie made with Superflora, your favourite milk, plus a low FODMAP serving of fruit (e.g. 1/3/ ripe banana, 5 raspberries. 1 cup of .blueberries) or a tablespoon of peanut butter makes a delicious and satisfying low FODMAP breakfast or lunch.
We’ve collected our favourite smoothie recipes here
Blog written by: Noisy Guts co-founder Dr Mary Webberley. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience. She also cooks for a husband and two kids with high food standards! These recipes have all been approved by them.