Recipes

FODMAP-Friendly Berry Smoothie

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

Advanced

Reintroduction

10 minutes

Vegetarian

Ingredients

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

Time to test fructose!1. **Gather Ingredients:** Choose fresh ingredients including your reintroduction target: foods high in fructose.2. **Prepare Carefully:** Follow the standard steps but highlight and track how your body reacts to the fructose-containing ingredient.3. **Cook or Assemble:** Stick to usual preparation, ensuring all other ingredients are low FODMAP.4. **Serve with Confidence:** Enjoy and observe. This is about tuning into your digestion.5. **Record the Results:** After eating, track symptoms for 24–48 hours.📘 Note: Only introduce one FODMAP group at a time—this recipe helps you isolate fructose.

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!

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.

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.