FODMAPs Friendly Recipes

Gluten-Free Goddess Zucchini Bread - FODMAPs friendly.
Gluten-Free Goddess Zucchini Bread - low FODMAPs.

Time to discuss a rather- ahem- delicate matter. I am risking this flight of indelicacy on a food and recipe blog for the sake and comfort of those of you who happen to find yourselves in the same irksome boat, paddling (frustratingly!) upstream to symptom-free.

Despite going gluten-free- and six years later, dairy-free- certain individuals (that would be... moi) still endured unexplained bouts of bloating (we're talking epic, pregnant belly style bloating, Babycakes) and IBS-D (take this as a euphemism for spending untold hours reading last year's IKEA catalog perched on gleaming porcelain). Beyond annoying. All this unpredictable, stabbing pain and general, all-around unpleasantness- despite being scrupulously gluten-free and dairy-free, shunning such risk-taking activities as eating out with friends, or trying a new gluten-free product labeled "processed in a facility that also processes wheat, dairy and nut products" (this is easier than it seems- truth is, I am never really tempted, thanks to my tendency toward humbling, capricious IBS-D*).

Then... I discovered The Culprit.

An unholy cluster of indigestible sugars called FODMAPs. Aka Fermentable Oligo-Di-Monosaccharides and Polyols. Yep.

Glancing down the list of foods high in FODMAPs, I saw my triggers confirmed, listed one by one in all their nemesis glory. Wheat. Lactose. Onions. Sorbitol. BEANS. (See below recipes for a basic FODMAPs list.)

Sound familiar? Ring any bells?

Not every FODMAP rich food is a trigger for everyone- we each seem to have our own FODMAP Top Ten List. (I am lucky enough to be able to handle a modest amount of avocado now, or a quarter cup of roasted broccoli, for instance. But if an onion sneaks its way into guac, or pasta sauce, or soup, I am one expanding, hurtin' unit.)

Start a food diary to help identify your triggers and keep track of your symptoms. Be vigilant with knowing your ingredients. Avoiding FODMAPs might be the missing puzzle piece. Like me, you just might find your life (and tortured gut) transformed.

I decided to gather all my gluten-free dairy-free FODMAP friendly recipes in an index- for your consideration and convenience- just in case your tummy has trouble with these sneaky little indigestible sugars, like mine. Some of these recipes may contain a trigger ingredient for you- so read recipes carefully, choose wisely, omit an ingredient, as necessary.

*Side note: If you are not taking a good probiotic Darling, get thee to a natural market/drugstore STAT. I cannot stress enough how important it is for gluten-free folks to be on a probiotic (specifically lactobacillus acidophilus which targets the small intestine). Celiac disease- and its treatment (a gluten-free diet)- instigates/encourages bacterial imbalance in the small intestine. And key lime yogurt isn't gonna do it. We're way beyond what Jamie Lee likes. Get yourself some proper probiotics with lactobacillus acidophilus-- and no inulin (see why below)Probiotics help IBS-D and IBS-C- immensely. 

Gluten-Free Goddess® 

Low FODMAP Recipes

Gluten-Free English Muffins are FODMAPs friendly
These Gluten-Free English Muffins are FODMAPs friendly.

Sweet Recipes:

Savory Recipes:

Note on savory recipes- omit onions, garlic, or agave as necessary.

What is a FODMAP?

Short-chain carbohydrates such as fructose- certain fruits (apple, peaches, watermelon), agave, honey, high fructose corn syrup (aka evil HFCS)

Lactose- milk sugar

Fructans and inulin- wheat, onion, garlic, chicory, etc

Galactans- beans, lentils, legumes such as soy, etc

Polyols- alternative sweeteners sorbitol, mannitol, xylitol, maltitol, and stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc

Read more about FODMAPs and IBS here.

Get the Stanford Hospital Print-Out on FODMAPs here.

More on short-chain carbohydrates here.

xox Karina


  1. Thank you so much for your list of recipes. I'm gluten and dairy free and have been trying to follow the fodmap diet for a few months now. It's tough to do it all. Add to that I'm now having issues with all meats and eggs. It never ends... It's great to have support from people like you who make the effort to help with these issues. Thanks for all you do.

  2. Thank you so much for this selection of FODMAPS recipes. It gives such great options to a particularly limiting diet. Have you had the hydrogen/methane breath test to assess for SIBO (small intestinal bacterial overgrowth)? That could be the underlying issue causing the bloating and IBS-D. If you have a positive breath test you can treat the cause and eventually add even more foods to your diet. Good luck to you. A great source of SIBO info, if you're interested, is

    1. Excellent question- I have not had the SIBO test, because I found such RELIEF avoiding FODMAPs and taking probiotics. But if you or anyone reading this suspects SIBO, please get expert medical advice. Thank you.

  3. K, wish i had seen your FODMAP posting ! it would have saved me a lot of pain- again, just like with gluten, thought i was eating healthy- mangos, apples, onion, garlic- but oh the gas! well now it is simple foods but at least i can eat. Ele, in central CA

  4. Thanks so much for this list! I'm noticing garlic and onions in a few of the recipes...thought I might mention that in case these recipes got on the list accidentally. :)

  5. Karina, this is awesome - thank you! I am starting to REALLY suspect I have issues with fodmaps (going paleo isn't really making a difference all that much). One quick question for ya: Is there a brand/type of probiotic that you've found really helpful? I've tried so many and still feel overwhelmed with the array of options. Thanks in advance! - Amanda

    1. HI Amanda- Glad to share. Discovering FODMAPs changed my life. I still had bouts of unexplained IBS at times, despite being strictly gluten-free. I've tried several pro-biotics- some quite expensive. Currently I seem to have the best luck with Pearls YB (targets the small intestine) and Pearls IC (I take alternatively- I switch between these two). Pearls aren't a mega dose, so you can tailor them to what you need. Most days I take one. But some days I find I feel better with more support (if I have a FODMAP- say, some hummus; or if I eat too much starch/carbs and feel UGH). Hope that helps!

    2. Thanks so much!

    3. HUMMOUS is not good on A FODMAPS FRIENDLY DIET. chickpeas not on the van have list.

  6. I am on a anti-candida diet, which means off gluten, lactose, added sugar, fermented foods, caffein, alcohols (I don't drink coffee or wine anyway so no problem there). And I still have some triggers that I can't seem to be able to figure out. I don't eat sweeteners or preservatives at all but I am allowed fruits and veggies and apples, lentils, avocado and beans are a significant part of my diet.. could that be it ? It would be a pain to have to stop those as well though...


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Wishing you a delicious and beautiful day!

Karina - Gluten-Free Goddess xox