If you are new to the IBS world or are just trying to find out more information about how you can spice up your meal time, you have come to the right place. In this article, we will be looking at what counts as a Low FODMAP diet, as well as what to have for breakfast, lunch and dinner. Read on to find out more!
What Counts As A ‘Low FODMAP’ Meal?
Creating IBS-friendly meals that are both interesting, fun and also kind to your gut can be a tricky recipe to master. While there are plenty of foods that are low on the FODMAP scale, such as vegetables like eggplant, potatoes, tomatoes, cucumbers and zucchini, certain cheeses, eggs, some meats and even an arrange of fruit and berries – it doesn’t meant that we can’t all lack some inspiration every now and then.
When it comes to figuring out what works for you, it’s best to speak to your doctor before making any dramatic changes to your diet. By talking to a medical professional, you can get to understand your body better including which type of IBS you may have. It’s also important to get diagnosed with Irritable Bowel Syndrome by your doctor, as the same symptoms that come with IBS can also be present in other illnesses such as Crohn’s disease
If you’re looking for more IBS-friendly recipes, read on, we’ve got plenty!
Low FODMAP Breakfast
Looking for a Low FODMAP breakfast meal that is both soft on your stomach but also tasty? We’ve got you covered. Our Berry Overnight Oats are the perfect breakfast pick-me-up that will have you ready to take on the day. Not to mention, this Low FODMAP recipe was written and approved By Lauren Renlund MPH who is a Registered Dietitian!
Having overnight oats as your chosen breakfast could be great if you suffer from IBS-C, as they are high in fibre and aid you in clearing out your digestive tract. In addition the high resistant starch content can also guarantee faster fat burning and even increase the body’s overall insulin levels.
What do you need to make this fruity dish?
- 1/2 cup rolled oats (45 grams)
- 3/4 cup lactose free milk (or other low FODMAP milk)
- 1/4 cup chopped strawberries (40 grams)
- 1/4 teaspoon vanilla extract
- 1 teaspoon brown sugar
- 1 tablespoon chia seeds
- Optional: a few blueberries or raspberries for topping
How to make this dish:
- Firstly, mix all ingredients in a small bowl, with the exception of the blueberries and raspberries.
- Then, allow it to sit in the fridge overnight or at the very least for four hours until the oats have completely softened.
- You can enjoy this dish either cold and as it is, or heated up! Remember to top it up with those all important blueberries and raspberries.
Low FODMAP Lunch
Now that we’ve got breakfast sorted, let’s move onto lunch. Lunch can be a tricky meal of the day. You want some filling, but not too heavy whilst also ensuring that you are keeping your IBS in check. Introducing our BLT Club Sandwich, which will see you through until dinner time! Again, This recipe has been reviewed and approved by Everyday Nutrition Founder and accredited practising dietitian, Joanna Baker, so you are guaranteed that this meal will have your stomach feeling happy and satisfied.
What you need to make this meal:
- 1 Gluten Free Low FODMAP Ciabatta roll, (50-52g)
- 25g Bacon
- 40g, (2 slices tomato)
- 20g Slightly Different Low Fodmap Spicy ketchup
- 15g Mayonnaise
- 10g Lettuce, (approx. 7 leaves)
- 1 Tbsp Garlic infused oil.
- Cracked black pepper to garnish.
Let’s get cooking! Here is the method:
- Cook the ciabatta roll in the oven and once it’s been cooked, leave to cool.
- Proceed to fry off your bacon in the infused oil until it has become brown.
- Then, once cooked leave to one side to cool
- Cut the roll in half and spread the mayonnaise evenly on the inside of both pieces of roll.
- Place the lettuce on top of the bottom of the roll and add the cooked bacon.
- Pour on our Slightly Different Spicy Ketchup and add the sliced tomato.
- Garnish with cracked black pepper
- Place the top of the bun on top and enjoy!
Low FODMAP Dinner
For a lot of us, dinner is our favourite meal of the day and also the time that we can afford to get a little creative. Here at Slightly Different Foods, we completely understand that a Low FODMAP diet can seem a little bland or boring, but that’s why we have our recipes page which can give you all that extra inspiration you may need around meal time, like for example our Fakeaway Slow Cooked BBQ Pork Ribs With Chunky Wedges, created, reviewed and approved By ‘A little Bit Yummy’s’ dietitian team. Complete with a delicious side salad and yummy chunky wedges, this meal only has a 20 minute prep time!
Want to know what you need to make this meal? Look no further! The ingredients are:
BBQ Pork Ribs:
- 1kg pork ribs
- 2 tbsp brown sugar
- 1.5 tsp smoked paprika
- 1/2 tsp cumin
- 1/2 tsp salt
- 1 tbsp garlic infused oil.
- 120g (8 tablespoons) Slightly Different Hunter’s Kicking BBQ Sauce
- 60ml (4 tablespoons) water
- 2 tbsp Slightly Different Hunter’s Kicking BBQ Sauce
- 2 tbsp pan juices
- POTATO WEDGES
- 700g potato
- 2 tbsp oil
- 2 tsp dried oregano
- 1 tsp sweet paprika
- 1/2 tsp salt
- 1/4 tsp black pepper
- 50g grated cheddar or vegan cheese
The Green Salad:
- 4 large handfuls salad greens
- 1 small cucumber, peeled & sliced
- 3 tomatoes, cut into wedges
As for the method:
- Remove the membrane from the pork ribs if needed and slice into individual ribs.
- Then, pat the ribs dry using a paper towel. In a small bowl proceed to mix together the brown sugar, smoked paprika, cumin and salt.
- Place the ribs in a large bowl and sprinkle over the spice mix. Gently move the ribs around the bowl until they are evenly coated. Then pour over the Slightly Different Hunter’s Kicking BBQ Sauce and the garlic infused oil. Mix the pork ribs until they are well coated.
- Transfer the ribs to the bowl of a slow cooker. Pour the water down the edge of the bowl (don’t pour it straight over the ribs as you’ll wash the flavouring off).
- Cook the ribs on high for 3 to 4 hours or on low for 7 to 8 hours, depending on how much time you have.
- 1 hour before the ribs are ready, make the potato wedges. Preheat the oven to 220ºC (430ºF) and line a roasting tray with baking paper. Cut the potato into chunky wedges, and also pat dry with paper towels.
- Place in a large bowl and drizzle in a good measurement of olive oil. Then sprinkle over the oregano, salt, paprika and black pepper. Toss the wedges until they are evenly coated.
- Transfer the wedges to the lined roasting tray. Spread them out so there is a little bit of space between each wedge. Bake in the oven for 30 minutes, then turn and sprinkle with cheese. If the wedges feel a little dry you can add another drizzle of olive oil. Continue baking for another 20 to 25 minutes until golden and crispy.
- Next, it’s time to make the salad. Rinse the salad greens as well as peeling and slicing the cucumber. Also, cut the tomatoes into wedges.
- Remove the pork ribs from the slow cooker and place in a roasting pan. Mix 2 tablespoons of Slightly Different Hunter’s Kicking BBQ Sauce with 2 tablespoons of the juices in the slow cooker. Brush or spoon the glaze over the ribs. Pop under the oven grill for about 2 minutes each side until the ribs are slightly caramelised.
- Serve the saucy ribs with chunky wedges and the side salad. Enjoy!
Not done yet? Not to worry! We have a full page bursting full of recipes which use our range of delicious, IBS-friendly, fully vegan products which will have you enjoying your meal time once again!