Elimination

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Elimination

Low FODMAP Lemon Dill Quinoa with Grilled Chicken (Light + Fresh Meal)

Looking for a quick and flavorful low FODMAP dinner? Try this Lemon Dill Quinoa with Grilled Chicken — packed with fresh herbs, citrus, and gut-friendly ingredients. Gluten-free, dairy-free, and ready in under 30 minutes!

FODMAP content



30 min



Easy

For the Quinoa:

1 cup uncooked quinoa
2 cups water
1 tbsp garlic-infused olive oil (use oil only, no garlic bits)
Zest of 1 lemon
1 tbsp fresh lemon juice
1 tbsp fresh dill, finely chopped
1/4 tsp salt (or to taste)
Freshly ground black pepper, to taste
Optional: 1/2 cucumber, diced (low FODMAP-friendly up to 75g)

For the Chicken:

2 boneless skinless chicken breasts
1 tbsp olive oil
1 tbsp lemon juice
1 tsp dried oregano
1 tsp fresh dill (or 1/2 tsp dried)
Salt & pepper to taste

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Elimination

Integration

Elimination

Low FODMAP roasted Red Pepper Polenta Bake

A bubbling dish of creamy polenta and roasted vegetables with herby olive oil. Warm, rustic, and gentle on the belly.

FODMAP content



50 min



Medium

Quick-cook polenta
veggie broth
red bell pepper
zucchini
basil-infused olive oil

Reintroduction

Integration

Reintroduction

Low FODMAP crispy Korean Tofu Rice Bowl

Korean-inspired crispy tofu bowl with tamari-glazed vegetables, served over rice and testing fructose with a sweet twist.

FODMAP content



40 min



Advanced

Ingredients

For the Crispy Tofu:

1 block (14 oz) extra-firm tofu, drained and pressed
1 tbsp garlic-infused olive oil (no garlic pieces)
1 tbsp low FODMAP tamari (gluten-free soy sauce alternative)
1 tbsp cornstarch
Pinch of salt & black pepper
Optional: 1 tsp sesame oil for finishing

For the Korean-Inspired Sauce (FODMAP-safe):

2 tbsp low FODMAP tamari
1 tbsp maple syrup (pure, not flavored or mixed)
1 tbsp rice vinegar
1 tsp toasted sesame oil
1–2 tsp Gochujang-style chili paste (look for one without garlic/onion – or sub with chili flakes & a splash of maple)
1 tsp grated fresh ginger
1 tbsp water
Optional: 1/2 tsp cornstarch for thickening

For the Bowl:

1 cup cooked white rice (or low FODMAP brown rice)
1/2 cup shredded carrot
1/2 cup sliced cucumber (safe up to 75g)
Green tops of scallions or chopped chives
Optional: Sesame seeds, fresh cilantro, or a squeeze of lime

Elimination

Integration

Elimination

Low FODMAP Pancakes with Maple & Strawberries – Fluffy, Easy & IBS-Friendly

These nutty pancakes are fluffy but sturdy, perfect for brunch. Naturally gluten-free and dairy-free, with a maple-strawberry topping that feels indulgent but plays nice with your gut.

FODMAP content



25 min



Medium

Ingredients

For the Pancakes:

1 cup gluten-free all-purpose flour (choose one without inulin or high-FODMAP gums)
1 tbsp sugar (or maple sugar)
1 tsp baking powder
1/4 tsp baking soda
Pinch of salt
3/4 cup lactose-free milk (like Lactaid, or almond milk if tolerated)
1 large egg
2 tbsp garlic-free, plain vegetable oil or melted lactose-free butter
1/2 tsp vanilla extract (pure)

For the Toppings:

1/2 cup fresh strawberries, sliced (low FODMAP up to 65g per serve)
2 tbsp pure maple syrup
Optional: lactose-free whipped cream, fresh mint

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Reintroduction

Integration

Reintroduction

Low FODMAP Thai Carrot Soup

Silky carrot soup with Thai inspiration, spiked with lime, ginger, and a moderate swirl of coconut cream to test your tolerance to polyols.

FODMAP content



30 min



Easy

Carrots
fresh ginger
coconut milk
low FODMAP broth
lime
garlic-infused oil

Elimination

Integration

Elimination

Low FODMAP provençal Zucchini Galette

A rustic French-inspired galette that wraps summer zucchini in a flaky gluten-free crust. It’s light, herby, and built for gentle digestion.

FODMAP content



45 min



Medium

Gluten-free pastry
zucchini
garlic-infused olive oil
thyme
lemon zest
salt
pepper

Reintroduction

Integration

Reintroduction

Low FODMAP Coconut Rice – Light, Fragrant, and Gut-Friendly

This fodmap-friendly coconut rice is designed to help you test your tolerance to fructose in the reintroduction phase.

FODMAP content



25 minutes



Medium

Ingredients

1 cup jasmine rice (or long grain white rice)
1 cup canned coconut milk (use full-fat, check ingredients for no added gums or inulin)
1 cup water
1/2 tsp salt
Optional: 1 tsp garlic-infused olive oil (for subtle flavor — no garlic solids)
Optional: 1 tbsp chopped fresh cilantro or scallion greens (for garnish)
Optional: 1 tsp lime zest or a squeeze of lime juice for brightness

Reintroduction

Integration

Reintroduction

Low FODMAP Berry Parfait – A Sweet, Creamy Gut-Friendly Treat

This low fodmap berry parfait is designed to help you test your tolerance to polyols (sorbitol) in the reintroduction phase.

FODMAP content



10 minutes



Medium

Ingredients

For the Parfait Layers:

1 cup lactose-free plain or vanilla yogurt (or coconut yogurt if dairy-free)
1/2 cup strawberries, chopped (safe up to 65g)
1/4 cup blueberries (safe up to 40g)
1/4 cup raspberries (safe up to 60g)
2–4 tbsp low FODMAP granola (check for no honey, inulin, or high FODMAP nuts)
Optional: 1 tsp maple syrup or a drizzle of rice malt syrup (if more sweetness is desired)
Optional: mint leaves for garnish

Elimination

Integration

Elimination

Low FODMAP Pumpkin Soup – Creamy, Comforting & Gut-Friendly

This fodmap-friendly pumpkin soup is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



50 minutes



Medium

Ingredients

1 tbsp garlic-infused olive oil (no garlic solids)
1 tsp fresh grated ginger (or 1/4 tsp ground ginger)
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp smoked paprika (optional for a savory twist)
1 can (15 oz) 100% pure pumpkin puree (not pumpkin pie filling)
2 cups low FODMAP vegetable broth (homemade or store-bought without onion/garlic)
1/2 cup lactose-free cream (or coconut cream if tolerated)
Salt & pepper to taste
Optional: chives, pumpkin seeds, lactose-free yogurt swirl for topping

Elimination

Integration

Elimination

Low FODMAP Egg Salad

This low fodmap egg salad is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



20 minutes



Easy

Ingredients

4 hard-boiled eggs, chopped
1/4 cup mayonnaise (FODMAP-friendly)
1 tablespoon mustard
Salt and pepper to taste

Elimination

Integration

Elimination

FODMAP-Friendly Chia Pudding

This fodmap-friendly chia pudding is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



15 minutes



Advanced

Ingredients

1/4 cup chia seeds
1 cup almond milk
1 tablespoon maple syrup
1/2 teaspoon vanilla extract

Elimination

Integration

Elimination

Low FODMAP Taco Bowl – Flavor-Packed, Gut-Friendly, and Gluten-Free

This low fodmap taco bowl is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



30 minutes



Easy

Ingredients

For the Seasoned Beef:

1/2 lb lean ground beef (or ground turkey)
1 tbsp garlic-infused olive oil (no garlic bits)
1 tsp ground cumin
1 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp oregano
1/4 tsp chili powder (adjust to tolerance)
Salt & pepper to taste
2 tbsp water (to keep it juicy)

For the Bowl Base:

1 cup cooked white or brown rice (low FODMAP portion: 1 cup cooked)
1 cup shredded lettuce (romaine or iceberg)
1/2 cup diced tomatoes (safe up to 75g)
1/4 cup canned corn, drained and rinsed (safe up to 43g)
1/2 cup diced cucumber (safe up to 75g)
Green tops of scallions or chives (for garnish)
Optional: 1/4 avocado (safe up to 30g), fresh lime wedges

For the Dressing (Zesty Lime Sauce):

2 tbsp lactose-free sour cream or plain lactose-free yogurt
1 tbsp lime juice
1 tsp garlic-infused olive oil
Salt & pepper to taste
Optional: pinch of smoked paprika or chopped chives

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Elimination

Integration

Elimination

FODMAP-Friendly Apple Crisp

This fodmap-friendly apple crisp is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



40 minutes



Easy

Ingredients

3 cups apples, sliced
1 cup oats
1/2 cup almond flour
1/4 cup maple syrup
1 teaspoon cinnamon

Reintroduction

Integration

Reintroduction

Low FODMAP Vegetable Soup

This low fodmap vegetable soup is designed to help you test your tolerance to polyols (mannitol) in the reintroduction phase.

FODMAP content



60 minutes



Easy

Ingredients

2 cups vegetable broth
1 cup carrots, diced
1 cup zucchini, diced
1 cup spinach
1 tablespoon olive oil
Salt and pepper to taste

Elimination

Integration

Elimination

FODMAP-Friendly Chocolate Brownies

FODMAP content



35 minutes



Easy

Ingredients

1 cup almond flour
1/2 cup cocoa powder
1/2 cup maple syrup
2 eggs
1/4 cup coconut oil, melted
1 teaspoon vanilla extract

Reintroduction

Integration

Reintroduction

Low FODMAP Quinoa Salad

This low fodmap quinoa salad is designed to help you test your tolerance to oligosaccharides in the reintroduction phase.

FODMAP content



20 minutes



Advanced

Ingredients

1 cup cooked quinoa
1/2 cup cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup feta cheese (optional)
2 tablespoons olive oil
1 tablespoon red wine vinegar
Salt and pepper to taste

Reintroduction

Integration

Reintroduction

FODMAP-Friendly Berry Smoothie

This fodmap-friendly berry smoothie is designed to help you test your tolerance to fructose in the reintroduction phase.

FODMAP content



10 minutes



Advanced

Ingredients

1 cup strawberries, fresh or frozen
1/2 cup blueberries
1 banana (unripe)
1 cup almond milk
1 tablespoon chia seeds

Elimination

Integration

Elimination

Low FODMAP Chicken Bowl

This low fodmap chicken bowl is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



45 minutes



Advanced

Ingredients

1 pound chicken breast, diced
1 cup quinoa, rinsed
1 cup spinach
1/2 cup carrots, shredded
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Elimination

Integration

Elimination

FODMAP-Friendly Vegetable Stir-Fry

This fodmap-friendly vegetable stir-fry is a delicious elimination phase-friendly recipe—easy on the tummy and full of flavor!

FODMAP content



30 minutes



Easy

Ingredients

2 cups mixed bell peppers (red, yellow, green)
1 cup broccoli florets
1 cup carrots, sliced
2 tablespoons garlic-infused oil
1 tablespoon ginger, minced
2 tablespoons soy sauce (gluten-free)
1 tablespoon sesame seeds