Low FODMAP Oven Roasted Potatoes Recipe

Potatoes are one of my safe foods, and usually the food I turn to when I’m not feeling well. I always have potatoes on hand, but I try to always mix it up in how I prepare them. Baked potatoes are simple, mashed potatoes are my comfort food, and these oven roasted potatoes are ideal along side a steak or chicken breast.

This original recipe is much simpler in which only 3 ingredients are used: potatoes, olive oil and 1 package of dry onion soup mix. However, the onion overload in the mix would probably cause some issues on the low FODMAP diet. I modified this recipe to be low FODMAP, but still just as delicious. Let me know what you think!

Low FODMAP Oven Roasted Potatoes RecipeLow FODMAP Oven Roasted Potatoes Recipe:


  • 6 Large Potatoes or 8 Medium Potatoes
  • 1/4 Cup Fresh Chives, Diced
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Garlic Infused Olive Oil
  • 1 1/2 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/2 teaspoon Dried Oregano
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)


  1. Preheat oven to 400 degrees.
  2. Cut Potatoes in 1 inch squares.
  3. Put all ingredients into a large plastic bag and shake well.
  4. Once ingredients are blended, pour onto greased cookie sheet.
  5. Bake for 45 minutes at 400 degrees or until golden brown, stirring occasionally.

Makes 6-8 servings.


  • This recipe is very versatile and numerous things can be added to make the flavor different. Some examples are bacon, roasted red pepper flakes, low FODMAP chili powder, and peppers.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


Low FODMAP Chili Powder Recipe

So many recipes call for chili powder. Unfortunately, most chili powders include ingredients like garlic, onions or the vague spices, which need to be avoided on the low FODMAP diet. I searched everywhere for a low FODMAP chili powder that worked (and was still delicious), but came up empty handed. So, as with most things these days, I decided to make it myself.

This chili powder recipe went through many trials and many errors to get it perfect. I tried to first make it without the ground ancho chile pepper, which was a complete miss. You could definitely tell that something was missing. Once I secured some Ground Ancho Chile Pepper, the recipe improved significantly. This low FODMAP chili powder can be used  as a 1:1 replacement in any recipe that calls for chili powder.

Low FODMAP Chili Powder Recipe

Low FODMAP Chili Powder Recipe



  1. Mix all ingredients.
  2. Store in an airtight container.
  3. Enjoy as needed!

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Bacon Cheeseburger Recipe

Nothing says summer quite like a hamburger on the grill. While it would be delightful to enjoy that hamburger on a bun with some ketchup or mustard, the low FODMAP diet prohibits those items. Plus, many store bought hamburger patties contain fillers like onion and bread crumbs, and they’re pretty bland when you don’t have the right sauces.

So how do you enjoy summer grilling again? This recipe. All the tastes are put right into the burger, so you don’t have to worry about dressing it up later. You won’t even miss the bun… I promise.

Low FODMAP Bacon Cheeseburger Recipe

Low FODMAP Bacon Cheeseburger Recipe:


  • 1 lb. Lean Ground Beef
  • 1/2 Cup Shredded Cheese (optional)
  • 1/4 Cup Bacon Pieces (optional)
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Garlic Infused Olive Oil
  • 1/2 teaspoon Salt (if omitting the Bacon, add a little more Salt)
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Dried Parsley
  • 1/2 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)


  1. Preheat grill for high heat.
  2. In a large bowl, mix all ingredients using your hands.
  3. Once mixed, form the mixture into approximately 4-6 hamburger patties.
  4. Grill patties approximately 5 minutes on each side or until cooked as desired.
  5. Prior to removing burgers from the grill, top with a slice of cheese if desired.
  6. Enjoy with a fork and knife!


  • Since ground beef naturally contains fat and grease, buy the leanest available. I usually use 96% lean.
  • While you may want to eat a few of these, be very cautious of your fat intake with the ground beef, cheese and bacon. I can usually handle about 2 and I have to call it quits.
  • Any cheese should work, I tend to use muenster (very low lactose amount) and cheddar most often.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Adding Flavor without the FODMAPs

When I found I had to give up garlic and onion with the low FODMAP diet, I was devastated… simply devastated. I put garlic on everything… cloves, seasoning, powder or in any form where I could add it to my food. My husband would often make jokes like “at least I know you’re not a vampire” or “would you like some chicken with that garlic?” So embarking on the low FODMAP diet was a huge lifestyle change for me (to put it mildly).

So how does a garlic and onion lover get by on the low FODMAP diet? Surprisingly, very easy. It’s a great time to welcome new spices into your life and learn how to use them. But don’t give up on garlic and onion just yet, there’s some great substitutes and replacements that will have both your taste buds and your body smiling.

Low FODMAP Garlic and Onion Replacements

Tips on Adding Flavor without the FODMAPs:

  • Garlic Infused (Extra Virgin) Olive Oil – The fructans in garlic are water-soluble, not oil-soluble, so garlic infused olive oil is a great way to get the garlic into your meal without the pain. There are a few different ways to go about this:
    1. Make it in a slow cooker. Get some garlic cloves, peel them and throw them in a slow cooker with your desired amount of oil. Once you heat for 3-4 hours on low, remove and discard the garlic. It makes your place smell delightful! However, the oil doesn’t last that long (about 1 week) and I didn’t fee safe eating it since bits of garlic were floating around here and there.
    2. Make it every time you plan to use it. Simmer the oil you plan to use and add a peeled garlic clove for about 5 minutes, stirring frequently. Discard the garlic clove when finished. This is much easier since you don’t have excess to use, but you have to have garlic on hand at all times. I don’t like this method because it makes me sad to constantly have garlic in the house. Silly, yes, but out of sight, out of mind.
    3. Buy it. Easiest method in my book! It can be pricey, but I found a great option at Trader Joe’s for $3.99 and another option at my local grocery store for $5.99. Before I found it locally, I purchased it on Amazon. It keeps forever without the hassle or mess. Plus there’s no tempting garlic staring at you from the refrigerator.
  • Gluten Free Asafoetida Powder (Hing) – This bright yellow powder is a great replacement for that onion or garlic taste. This Indian spice is ideal for soups, marinades, dressings, etc. A little goes a long way. I initially read about this magical substitute on every FODMAP blog and ran around town trying to find it. I encountered two problems. First, asafoetida powder is very hard to find. I went to every Indian/Asian store and came up empty handed. Finally, when I did find it, I realized most asafoetida powder is made with wheat flour, which does not work within the guidelines of the low FODMAP diet. I searched online and finally found it made with rice flour at MySpiceSage.com, but they recently changed their ingredients to contain white flour. I haven’t had to buy it more recently, but I have seen it at HerbStop and Spices, Inc.
  • Green Onions/Scallions/Spring Onions (Green Part Only) – Whatever you call them, they’re a great addition to any dish to get the onion flavor. When you’re cutting them (from the green side), as soon as you feel some onion texture inside, stop and throw out the rest of the white part.
  • Chives – My newest love. Chives are a great addition to anything! Fresh or dried, I can’t get enough!
  • Spices – Now is a great time to discover spices you may never have used before. I never knew how to use them, so this was a great learning experience for me. Fresh or dried works, just ensure that there are no hidden ingredients (garlic, onion, wheat, “spices,” natural flavor, etc.) mixed in. Here are my most used spices:
      • Salt
      • Pepper
      • Basil
      • Oregano
      • Parsley
      • Cilantro
      • Rosemary
      • Cumin
      • Paprika
      • Thyme
      • Cayenne Pepper
      • Jalapeno Powder
      • Roasted Red Pepper Flakes
  • Hot Peppers – If you like a little heat, there are a number of great options here. Jalapeno peppers, cayenne peppers, banana peppers, habanero peppers, green chilis, etc. can all add some great flavor to your dishes.
  • Vinegars – There are a variety of types of vinegar on the market, and some will work within the guidelines of the low FODMAP diet, and some won’t. Be careful of additives like apple, fruit and honey. Red Wine Vinegar, White Wine Vinegar and Balsamic Vinegar are staples in my house and are the base of many sauces and dressings I make.
  • Gluten Free Soy Sauce – Perfect for Asian-inspired dishes. Ensure you avoid any soy sauces that include wheat. I prefer Tamari Organic Soy Sauce.

After a list like this, it’s exciting to see all the new options for adding flavor to your low FODMAP dishes. I have never felt so confident in my cooking skills and I definitely don’t miss having “onion eyes.” Have anything else to add? I’d love to hear it!

Low FODMAP Zucchini Bread Recipe

Zucchini bread was always a staple at my home growing up and our freezer was always filled with loaves of zucchini bread. As I mentioned before, my Mother is a fantastic baker, so this was one of the things I missed when I went gluten free. Luckily, she was able to modify her yummy zucchini bread recipe to fit into a gluten free diet, as well as a low FODMAP diet.

This recipe is very easy and very delicious! It’s the perfect low FODMAP breakfast for those on the go. Just add a little lactose free butter melted on top and you have the perfect treat to start your day off right.

Low FODMAP Zucchini Bread Recipe

Low FODMAP Zucchini Bread Recipe:


  • 3 Cups Grated Zucchini
  • 3 Eggs
  • 2 Cups Sugar
  • 1 Cup Oil
  • 3 Cups Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
  • 3 teaspoons Xanthan Gum (I use Bob’s Red Mill. Do not  add this if it is already added into the Gluten Free Flour.)
  • 1 teaspoon Salt
  • 1 teaspoon Cinnamon
  • 1 teaspoon Baking Powder
  • 1 teaspoon Baking Soda


  1. Preheat oven to 350 degrees.
  2. Cream Sugar, Eggs and Oil together until well blended.
  3. Add Zucchini and mix until well blended
  4. Add Gluten Free Flour, Xanthan Gum, Salt, Cinnamon, Baking Powder and Baking Soda and mix until well blended.
  5. Lightly grease bread pans (2 large pans or 7 little pans).
  6. Pour mixture into pans.
  7. Bake at 350 degrees for 1 hour.
  8. After baking, remove bread from oven and let cool.
  9. Remove from pans and serve or put into individual plastic bags and freeze.

Makes 2 Large Loaves or 7 Small Loaves.


  • When I eat these, I usually add some additional lactose-free butter melted on top.
  • Bread will keep about 1-2 weeks in refrigerator.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Red Wine Chicken or Steak Marinade Recipe

Store-bought marinades are very convenient, however, they all contain garlic and/or onion, which are a big issue when on the low FODMAP diet. Don’t even bother trying to find one… I have searched high and low and have found nothing. However, it’s very, very easy to make your own. Had I known this years ago, I could have saved a lot of money… not to mention a lot of pain!

Low FODMAP Red Wine Marinade

Low FODMAP Red Wine Chicken or Steak Marinade Recipe


  • 2 Tablespoons Olive Oil (Garlic Infused Olive Oil adds a great flavor)
  • 2 Tablespoons Red Wine Vinegar
  • 2 Tablespoons Fresh Chives, Diced
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Paprika
  • 1/4 teaspoon Dried Basil
  • 1/4 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)


  1. Put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. In a Ziploc bag, add raw meat of your choice and add marinade.
  4. Ensure marinade completely cover raw meat.
  5. Remove excess air and seal tightly
  6. Chill for 4-5 hours.
  7. Cook meat as you wish. On a grill is perfect for summer!
  8. Discard any unused portion.

Makes enough for 2 large chicken breasts or 2 large steaks.


  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Chicken Noodle Soup Recipe

The first time I caught a cold while on the low FODMAP diet, I was very unprepared. Chicken noodle soup is a great remedy for a sore throat, runny nose and fever, but almost all canned soups contain wheat, garlic or onion, so I was at a loss. I had some gluten free broth that I had prepared and froze months ago, but I knew how loaded with garlic, onion and celery it was, which would make me feel worse. As soon as I felt better, I perfected my low FODMAP chicken broth and chicken soup recipes, so I would be better prepared the next time I was under the weather.

Low FODMAP Chicken Noodle Soup

Low FODMAP Chicken Noodle Soup Recipe


  • 1 2-3 Cup Serving of Low FODMAP Chicken Broth
  • 2-3 Cups Water (Fill the Container used for the Broth)
  • 1 Cup Cooked, Chopped Chicken Breast
  • 2-4 oz Uncooked Gluten Free Pasta/Noodles (I use Trader Joe’s Organic Brown Rice Pasta Fusilli)
  • Salt & Pepper to Taste


  1. Add Low FODMAP Chicken Broth and Water into a pot.
  2. Bring to a boil, stirring frequently.
  3. Add Uncooked Gluten Free Pasta and Chicken to pot.
  4. Reduce heat and simmer for about 10-12 minutes, stirring occasionally.
  5. Add Salt & Pepper to taste if desired.
  6. Once pasta is cooked to preference, remove from heat.
  7. Serve immediately.
  8. Makes about 4 servings.


  • The 2-4 oz of Gluten Free Pasta can be substituted with white or brown rice.
  • You can refrigerate any unused portion and reheat in the microwave later.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Chicken Broth Recipe

Being gluten free for years, I perfected my homemade chicken soup recipe since most canned soups contain gluten. When I embarked on the low FODMAP diet, I was very worried that I wouldn’t be able to modify this recipe to work…. until I found Progresso Tuscany Chicken BrothLow FODMAP Products, which doesn’t contain garlic or onion. I haven’t yet found this in stores, so I buy it from Amazon. This allows me to make broth without the hassle of a using whole chicken.

I make a large batch of my low FODMAP chicken broth and freeze it for later use in my delicious chicken noodle soup. I found out very early that rice noodles, rice and/or chicken do not freeze and reheat well within the broth, so I add them when I am ready to eat them instead. This new version of my low FODMAP chicken broth doesn’t even make me miss my old version loaded with garlic, onion and celery!

Low FODMAP Chicken Broth

Low FODMAP Chicken Broth Recipe


  • 3  32oz Containers of Progresso Tuscany Chicken BrothLow FODMAP Products
  • 1 Bunch of Raw Carrots, Diced (8-10 Large Carrots)
  • 1 Bunch of Green Onions, Diced (Green Part Only)
  • 1/4 Cup Fresh Chives, Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 3 teaspoons Kosher Salt
  • 2 teaspoons Pepper
  • 2 teaspoons Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 2 teaspoons Dried Parsley
  • 2 teaspoons Dried Rosemary
  • 1 teaspoon Dried Basil
  • 1 teaspoon Dried Oregano


  • Add all ingredients into a large stock pot.
  • Cover, and bring mixture to a boil, stirring frequently.
  • Reduce heat, cover and simmer for about 30-35 minutes, stirring occasionally.
  • Once carrots have softened, remove from heat and allow broth to cool.
  • Divide into 2-3 Cup-sized Tupperware containers and place in freezer. Makes about 4-5 portions.
  • If planning to serve as soup immediately, follow the Low FODMAP Chicken Noodle Soup Recipe.


  • This chicken broth is a bit zesty, so if you like things a bit more mild, limit the spices used.
  • This chicken broth is very concentrated, so prior to eating, it should be diluted with water as described in the Low FODMAP Chicken Noodle Soup Recipe.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Reintroducing FODMAPs Back into your Diet

The low FODMAP diet is not a life-long diet that you must adhere to… thank goodness! It’s a diet that is designed to identify the causes of your IBS symptoms and give the knowledge to design your future diet. However, the low FODMAP diet is always a safe eating plan to return to when you experience IBS symptoms.

So, after you’ve done the FODMAP eliminate phase for 6-8 weeks or so, now what?

Well, first off – are you feeling better? If you’re not after 6-8 weeks, re-examine your food  intake and see if you may have slipped up somewhere. It may be a different food for you that triggers your symptoms. For example, my body does not tolerate citrus fruits very well, even though most of them are on the “safe” FODMAP food list. The low FODMAP diet is not a gluten free diet, so maybe gluten is your issue. Do you eat bigger meals? That could be your issue because the diet encourages you to eat in small quantities more frequently throughout the day. Or maybe it’s something as simple as medicine, vitamins, gum, even lip gloss or lipstick that you’re using that could be cause your issues. Check anything that goes near your mouth, including a partner that you kiss.

How to Reintroduce FODMAPs Back into your Diet

If you are feeling much better being FODMAP free, and you’re feeling brave to begin to test FODMAP in your diet, here are the next steps to take:

  • Pick a FODMAP group that you want to test reintroducing into your diet. Choose the one you miss the most. I think most people would start with the fructans because of the wheat and spices. This was not my choice since I had learned to live without garlic and onion with the help of some great replacements, like asafoetida powder. Also, being gluten free for a few years, there were many things, like baked goods, that I no longer craved. However, I missed lactose… very much!
  • Once you’ve decided on the first FODMAP group to reintroduce, select how you want to attempt it. Choose a food that you miss in a small quantity during dinner. Why dinner? Because if it is unsuccessful, you will most likely be able to sleep through most of the symptoms and it won’t ruin your entire day. Since I chose lactose to reintroduce first, it would be silly of me to attempt a 12oz glass of milk for breakfast, since the quantity is very large and I would most likely be very sick by lunchtime. Instead, at dinner one evening, I chose to incorporate one of these convenient Pastariso Instant Gluten Free Mac & Cheese Cups that I missed dearly.
  • After you’ve bravely eaten your FODMAP, monitor your symptoms closely and record all the details. Ensure you keep a diary of what you’ve attempted, when you attempted it and all the details to the symptoms you encountered (if any) for the next 24 hours.
  • If you were unsuccessful in your attempt and your IBS symptoms return, you have clearly indicated one of your triggers (yea!), quantity included. If possible, test a smaller quantity of the FODMAP later in the day and record your symptoms once you are feeling better and your symptoms subside. 
  • If you were successful in your first reintroduction, try something very similar in quantity (from the same FODMAP group) again the next day, and track your symptoms. If this was not successful, refer to the red text above.
  • If the second test was successful – awesome! It looks like you can safely eat that for dinner! Now try to have that item earlier in the day (lunch) and track your symptoms. Again, if you’re not successful, read the red text. It is common to be OK with the same quantity of things at dinner, but not at lunch. This was my case. While I had no symptoms with eating my GF Mac & Cheese at dinner, I got stomach pain and bloating about 5 hours later after attempting it for lunch. I didn’t notice this when I tested for dinner because I was sleeping, and in the morning I felt fine.
  • Successful again? Even better! Every time you succeed and feel no symptoms, repeat and add additional quantities of the same FODMAP group to your meal(s). Eventually you’ll get to a point where you notice that the FODMAP group doesn’t impact you at all or you’ll know your limit that you can consume. This process could take from a few days to a month depending on your success rate.
  • Once you have figured out the safe quantity of the first FODMAP, you can move onto testing the next one of your choice. After about 3 months, you should know what you can tolerate and in what quantities so you can design your diet for the future. For me, I can handle galactans at almost all quantities (welcome back hummus!), and a little bit of lactose, fructose and polyols later in the day. Unfortunately, fructans and I do not get along. Even knowing this, I always eat FODMAP free for breakfast and usually at lunch. This allows me to handle most of my days with ease and go to work like a normal person.

The low FODMAP diet (along with any other treatment) will not “cure” your IBS as some people claim. Unfortunately, there is no cure for IBS and personally I don’t think there ever will be in my lifetime. To find a cure, they would need to find a cause first, while still hasn’t been done. The goal of the low FODMAP diet is to manage your symptoms through your daily diet, which has worked very well for me.

I’d love to hear what FODMAPs have made their way back into your daily diet, so please feel free to leave your comments.

How to Reintroduce FODMAPs into your Diet

Restaurant Tips & Options on the Low FODMAP Diet

How often have you heard “Let’s go out and celebrate?” Probably very frequently. We celebrate many occasions by going out to eat at restaurants, such as birthdays, anniversaries and accomplishments. Plus, dining out is a great way to learn about someone on a date, connect with friends and spend time with family.

Eating out at restaurants is a social norm and it’s tough to be excluded from all those activities. Choosing the appropriate foods at restaurants while on the low FODMAP diet is not easy and requires some due diligence. By far, the safest options are available at home, but who wants to hibernate in their home all the time? Being social and not limiting my normal activities is a big part of my happiness, so I was determined to find available options in any restaurant.

As a former server, prior to my IBS issues, I tried to accommodate any special requests. However, with the digital age, the message gets a little distorted by the time it gets to the people cooking your meal. And cross contamination is a common occurrence. So be prepared. How you you be prepared? Read on.

Tips to prepare you for dining out at restaurants on the low FODMAP diet:

  • Know where hidden FODMAP ingredients are. Almost all sauces and soups will not be an option in restaurants due to milk, flour, garlic and/or onions. Even soy sauce contains wheat. Many hamburgers patties include bread crumbs and onions. Even non-breaded fried food has a risk of cross contamination in the fryer. Once you’ve done some serious low FODMAP grocery shopping, you should understand where issues can pop up, and the same goes for almost all restaurants.
  • Know the menu. Look up the menu online prior to going to the restaurant. This will prepare you for what to order, so you don’t spend an hour reviewing the menu for acceptable items. It also allows you to bring any additional items to accompany your meal. I am a big fan of toting my homemade balsamic dressing to go with a salad, bringing a spice blend for a plain grilled steak and having gluten free soy sauce on hand. If nothing on the menu is doable (i.e. Italian restaurants are tough), suggest another restaurant to your party. If that’s not an option, you can always eat prior and let other know that you already ate. I struggle to do this since its hard to sit and watch others eat, but it is something you can do to not exclude yourself from social gatherings.
  • Dine at non-peak times. This will allow the restaurant staff the time to incorporate your special needs. If you eat at the dinner rush, a server or chef may not take the time to punch in all your special requests.
  • Prepare your body. I take Konsyl Natural FiberKonsyl Natural Fiber twice a day, so I ensure I do this prior to eating out. As extra assurance, I also take a Heather’s Tummy Tamers Peppermint Oil CapsuleHeather's Tummy Tamers Peppermint Oil Capsules about an hour prior to eating. This prepares me for any slip-ups that the might occur. In extreme cases, especially if it’s an unfriendly menu, I will take an Imodium A-D .
  • Know how to talk to your server. Like it or not, you have to be THAT person with numerous special requests. Approach it in a very friendly manner and you don’t have to be too specific. My line usually goes something like this. “I am so sorry, but I have a number of food allergies, so my order is going to unique.” I may fib a little in that I don’t actually have allergies, but everyone can easily understand this. I learned this when I was gluten free and I told servers that I had a wheat allergy. It was much easier for them to understand this than trying to explain what gluten was.
  • Never assume anything. Be sure to ask for things without [blank], even if it doesn’t state that ingredient in the menu. For example, salads often come with bread and/or croutons when they are not listed that way in the menu. I’ve had grilled chicken come breaded. I’ve had a steak come with grilled onions because the chef thought it “looked too plain.” Be sure to include details that may be overlooked.
  • Talk to your fellow diners. If your party doesn’t know about your IBS and why you’re ordering such a unique menu item, they may have questions. I usually don’t bring it up unless they ask, and it determines on the person which answer I give. If its someone I know well, I will briefly tell them about my IBS without going into too much detail (since it’s not great dinner conversation). For example, I will say “I was diagnosed with IBS and I am managing my symptoms through a strict diet.” Usually they follow up with some questions on items you avoid, and I am happy to oblige. More often then not, they ask because they themselves have digestive issues or know someone who does. I have found this to be the case many times and have found that some great friends are dealing with the same issues. If it’s a casual acquaintance, I keep it light and just say that I have multiple food allergies.
  • Be prepared to say no. Or just have self control. Many of the freebies, such as bread, chips, crackers, etc. that sit on your table won’t be good options. I usually ask them to not bring it out or to remove it from my table. Out of sight, out of mind. In sight, it’s just an ugly reminder of your health issues.
  • Don’t be afraid to send food back. It’s not worth getting sick over… literally. Again, approach this in a a very kind manner, such as “I am so sorry, but I asked for no onions. Can this be remade?” Usually there is no issues and they will make you a new meal. However, be wary of them just taking it back to the kitchen and removing the items. This has happened to me and I usually ask again for it to be remade.
  • Stay calm. If the server has issues with you or gives you an attitude at any point, I ask to speak with the Manager in a calm, collected manner and explain what I need. Again, no extra detail is needed and getting angry will never solve anything. From there, it is usually handled and I make it a point to not head back to that restaurant again.
  • Take food home. Large meals can trigger IBS symptoms, so it’s a good idea to take part of your meal home with you.

Now that you’re prepared to eat out… what can you order? Surprisingly, there’s some great options that will allow you to be happy and healthy. And remember that salt and pepper will become your best friends!

Sample Low FODMAP Restaurant Items to Enjoy:

  • Eggs, cooked any way. Ensure to ask them to not include any additives, such as flour, milk or spices.
  • Omelet with Low FODMAP Ingredients. Ensure to ask them to not include any additives, such as flour, milk or spices.
  • Bacon.
  • Salads with Oil & Vinegar or Lemon Wedges for Dressing. I usually take my own homemade dressing, which works too. Be sure they don’t include onions, avocados, mushrooms, chickpeas, apples, dried fruit, cashews, croutons or bread. If the salad has any meat or seafood, ensure to ask them to grill it without spices.
  • Plain Grilled Chicken. Cheese can be added. No spices or sauces.
  • Plain Grilled Steak. No spices or sauces.
  • Plain Grilled Fish or Seafood. No spices or sauces.
  • Gluten Free Pasta with Parmesan Cheese and a hint of Butter.
  • Grilled, Steamed or Stir-Fried Low FODMAP Vegetables. No spices or sauces.
  • Baked Potato with Chives, Bacon and Cheese. No sour cream. Butter can be OK in small quantities.
  • French Fries or Potato Wedges (if made without wheat and fried in a dedicated fryer). No spices or sauces, including ketchup.
  • Tortilla Chips (if made without wheat). Unfortunately, most of the dipping sauces are out, so this is a very boring option.
  • Plain Brown or White Rice. No spices or sauces.
  • Low FODMAP Fruit.
  • Cheese Plate with Prosciutto. Stick to hard cheeses.

Got other options? I’d love to hear them!

Low FODMAP Restaurant Options