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4 Delicious Low FODMAP Meals (+ Your Pantry Essentials!)

4 Delicious Low FODMAP Meals (+ Your Pantry Essentials!)

Following the Low FODMAP Diet isn’t easy, particularly at the start. You find yourself spending endless time walking up and down supermarket aisles, reading every food label to see what you can find that’s safe to eat. So, I thought I’d share some of my easy, mostly quick and always tasty Low FODMAP meals, so you can try them at home.

We all get tired and there’ll be times when you feel like giving up and just ordering a pizza… a decision you’ll most likely regret in the next 2-72 hours. Therefore, it’s important to make sure your cupboards are always stocked with some key ingredients so you can easily make these meals or others and to stop you from turning to the take-away menu!

• Chopped tomatoes
• Tomato paste
• Peppers
• Courgette
• Carrots
• Fresh tomatoes
• Gluten Free pasta
• Potatoes
• Mozzerella and/or Cheddar cheese
• Eggs
• Your favourite meat or fish (unless of course you’re a veggie!)
• Your favourite Low FODMAP herbs and spices
(Mine are Thyme, Chives, Rosemary, Paprika & Chilli)

With these ingredients in the cupboard you have many options of quick, tasty Low FODMAP snacks and meals, from a gluten free pasta dish, to potato skins to an omelette!

Grilled King Prawns

Grilled King Prawns are one of my favourite foods! However when eating out I often find them paired with garlic 🙁 so I cook them at home a lot now and they make a fab addition to many dishes including pasta, salad and stir frys!

Spicy Stuffed Peppers

Stuffed peppers are great for dinner, smaller ones for snacks and also look great for dinner parties! I usually fill these with rice, veg, paprika and sometimes chicken too. Oh and don’t forget to add a chopped chilli to add a kick!!

Pan Fried Lemon Sole

For a simple but filling meal, I often turn to a piece of meat or fish, potatoes and salad. One of my favourites is Pan Fried Lemon Sole, accompanied by roast potatoes and a light salad. Don’t forget the fresh lemon to squeeze over the fish when in the pan and when served.

Banana & Blueberry Porridge

I quite enjoy my Low FODMAP breakfasts – whether its eggs and bacon at the weekend or a Low FODMAP smoothie when I’m in a hurry. One of my ‘go to’ breakfasts is porridge, particularly in the Autumn and Winter months. I often add strawberries, blueberries and/or banana, along with chia seeds and a few nuts for a bit of crunch! It’s great fun experimenting with different flavours!

I hope you have enjoyed reading about my favourite Low FODMAP ingredients and meals. For more delicious and easy low FODMAP recipes, make sure to check out our full collection here. If you would like any further details on any of the above please email me and I’d be happy to help. I hope this blog helps you find your ‘go to’ dishes to save you from derailing from the Low FODMAP Diet!

Written by Bay Burdett, Founder & CEO of Bay’s Kitchen.

Copyright Bay’s Kitchen. Please do not reprint without permission. 


Written by

Founder of Bay’s Kitchen

Bay Burdett

Bay Burdett is the founder and CEO of Bay’s Kitchen. Inspired by her personal IBS struggles and the lack of suitable dietary options in the UK​​. Bay's Kitchen provides a gut-friendly range of Low FODMAP, gluten-free, and dairy-free certified foods.

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