Easy Gluten Free & Low FODMAP Meals

Easy Gluten Free & Low FODMAP Meals

What are Gluten Free & Low FODMAP Meals?

Gluten free and low FODMAP meals are dietary options that cater to individuals with specific dietary needs. Gluten free meals are free from gluten, a protein found in wheat, barley, and rye, making them suitable for people with gluten intolerance or celiac disease. On the other hand, low FODMAP meals are designed for individuals with irritable bowel syndrome (IBS) and are low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can trigger digestive symptoms.

Many people opt for gluten free and low FODMAP meals to improve their digestive health and overall well-being. These dietary choices can help alleviate symptoms such as bloating, gas, abdominal pain, and diarrhea, providing relief for those with gluten intolerance or IBS.


1. Breakfast Ideas

Start your day with a nutritious and delicious gluten free and low FODMAP breakfast. Try a bowl of gluten free oatmeal topped with fresh berries and a sprinkle of chia seeds. Alternatively, whip up a vegetable omelette using low FODMAP veggies like spinach, bell peppers, and zucchini.


2. Lunch Options

For a satisfying lunch, consider a gluten free and low FODMAP salad. Mix together lettuce, cucumber, cherry tomatoes, grilled chicken, and a drizzle of olive oil and lemon juice. Another option is a quinoa and roasted vegetable bowl, packed with nutrients and flavor.


3. Dinner Recipes

When it comes to dinner, the possibilities are endless. Enjoy a grilled salmon fillet with a side of steamed broccoli and quinoa. Or try a stir-fry made with gluten free tamari sauce, tofu, and a variety of low FODMAP vegetables like bok choy and carrots. Pasta sauces and pastas that are gluten free and onion and garlic free are a great quick option for a dinner where you've run out of time. 

4. Snack Ideas

Snacking can still be enjoyable with gluten free and low FODMAP options. Grab a handful of mixed nuts, such as almonds and walnuts, or enjoy some rice cakes topped with lactose-free cream cheese and cucumber slices. These options can be made in bulk and easily transported to work or school for a convenient snack. 

5. Desserts

Satisfy your sweet tooth with gluten free and low FODMAP desserts. Bake a batch of oatmeal cookies using gluten free oats, maple syrup, and dark chocolate chips. Another delicious option is a fruit salad with a drizzle of honey and a sprinkle of shredded coconut. Both of these options can be made in advance to satisfy your sweet tooth.


6. Pre-Made Meals

We Feed You pre-made meals are a convenient low FODMAP and gluten free option for when you're on the go. Heat them up in the microwave for a delicious meal for one wherever you are. 



Incorporating gluten free and low FODMAP meals into your diet doesn't mean sacrificing taste or variety. With a wide range of ingredients and recipes available, you can enjoy delicious and gut-friendly meals that are also easy and convenient. Experiment with different flavors and combinations to discover your favorite gluten free and low FODMAP dishes.


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