Recipes

Low FODMAP Vegetable Soup

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

Easy

Reintroduction

60 minutes

Vegan

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

Time to test polyols (mannitol)!1. **Gather Ingredients:** Choose fresh ingredients including your reintroduction target: foods high in polyols (mannitol).2. **Prepare Carefully:** Follow the standard steps but highlight and track how your body reacts to the polyols (mannitol)-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 polyols (mannitol).

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.