60 gluten-free, low FODMAP recipes

Dietary Advice (non Low FODMAP)

By Kirsten Jackson

This article will provide 60 delicious gluten-free, low FODMAP breakfast, dinner, and dessert recipes.

We also included gluten-free, low FODMAP vegetarian and gluten-free, dairy-free recipes for all with different nutritional limitations.

But before we get into the recipes, we will discuss whether gluten-free is also low FODMAP.

Is anything gluten-free low FODMAP?

No, but gluten-free foods are often low FODMAP due to the lower content of fructans, fermentable oligosaccharides.

Gluten is a protein, whereas FODMAPs are a type of carbohydrate. When FODMAPs arrive in the large bowel, bacteria ferments, which can exacerbate IBS symptoms, such as:

Excessive gas
Abdominal pain
Diarrhea

As mentioned, not everything gluten-free is low FODMAP, and not everything low FODMAP is gluten-free.

For example, spelt sourdough is low FODMAP but not gluten-free. Gluten-free oats are in larger quantities high FODMAP even though they are gluten-free (1).

As a low FODMAP diet is not FODMAP-free, you might tolerate small amounts of otherwise high FODMAP foods (such as wheat flour) even if you are sensitive to fructans.

But if you have coeliac disease or non-coeliac gluten sensitivity, you should strictly avoid gluten to avoid adverse health effects.

If you have IBS but no gluten-related problems, do not rely only on the gluten-free symbol when choosing low FODMAP foods like bread or pasta.

Always check the label to detect any high FODMAP ingredients.

Is low FODMAP good for gluten intolerance?

As discussed above, gluten is a protein, and FODMAPs are sugars; therefore, a low FODMAP diet has no benefit if you have problems digesting gluten.

If you suspect you have gluten-related issues, consult a medical professional.

Gluten-free, low FODMAP breakfast recipes

Breakfast gives you energy and provides essential nutrients to kickstart your day. But this can be challenging if you have a sensible gut and lack inspiration on what to cook.

To give you some idea, we collected nine gluten-free, low FODMAP breakfast recipes you can experiment with without any symptoms afterward.

Sweet and savory recipes to try:

Gluten-free, low FODMAP dinner recipes

We understand that dinnertime is about nourishment and the pleasure of a satisfying meal.

Following a gluten-free and low FODMAP diet can be demanding, so we collected a wide array of dinner options that cater to your dietary needs without compromising taste.

Gluten-free, low FODMAP dinner recipes we gathered:

5-ingredient gluten-free, low FODMAP recipes

Whether you are new in the kitchen and want to experiment with only a few ingredients, do not worry.

We collected recipes that demand only five ingredients and are easy to make.

5-ingredient gluten-free, low FODMAP recipes you should check:

Gluten-free, dairy-free low FODMAP recipes

The more limitations in the diet you have, the more challenging cooking is.

For a beginning, you can check our recipes linked below. In case you would like to get more ideas, check our article: Low FODMAP vegan recipes.

Gluten-free, dairy-free low FODMAP recipes we collected:

Gluten-free, low FODMAP vegetarian recipes

These recipes have been thoughtfully designed to accommodate specific dietary requirements, offering a variety of dishes for your consideration.

This collection ensures you can maintain your dietary preferences and restrictions without sacrificing flavor or variety.

Explore a range of vegetarian recipes, providing you with diverse options for your meals:

To get more recipes, check our article 35 low FODMAP vegetarian recipes.

Gluten-free, low FODMAP slow cooker recipes

Those recipes are for everyone who would like to eat home-cooked meals and also:

Save time
Cook in a single pot
Not compromise the flavor

Gluten-free, low FODMAP slow cooker recipes to try:

You can also check our article Low FODMAP crockpot recipes for more ideas.

Gluten-free, low FODMAP dessert recipes

Desserts hold a special place in the world of cuisine, offering comfort, celebration, and the joy of indulgence.

Whether a simple scoop of ice cream or a multi-layered cake, desserts make life a little sweeter.

Satisfy your sweet cravings with a delightful selection of dessert recipes:

For more recipes and shop-bought desserts, read our article Low FODMAP desserts – delicious and symptom-free.

How to write a gluten-free, low FODMAP shopping list

Firstly, we suggest you plan your meals for the whole week. Then, you check which ingredients you have at home and which you must buy.

We have written an in-depth article Low FODMAP grocery list + meal plan for more guidance.

When shopping for gluten-free products, you choose products with gluten-free certification marks.

Some foods can be naturally gluten-free (as are oats) but are commonly contaminated with gluten during production.

Summary

Gluten-free does not instantly mean low FODMAP and vice versa.

But as many people have multiple conditions like IBS and coeliac, they have to follow a lifelong gluten-free diet and short-term low FODMAP diet to pinpoint their food triggers.

If you suffer from IBS and gluten sensitivity, we collected 60 gluten-free low FODMAP recipes for breakfast, dinner, and desserts.

Enjoy!

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert

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