Fodmap Recipe: Delicious And Easy To Make

Dwy hesti

December 28, 2022

What is FODMAP?

FODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides and Polyols. These are types of carbohydrates that are not easily digested by some people. FODMAPs are found in many common foods, including wheat, dairy, onions, and garlic. Some people may experience digestive discomfort and symptoms like bloating, gas, and diarrhea after consuming high FODMAP foods.

FODMAP-Friendly Ingredients

Fortunately, there are many delicious foods that are low in FODMAPs and safe for people with sensitive stomachs. Here are some FODMAP-friendly ingredients that you can use in your recipes:

Protein: chicken, turkey, fish, beef, tofu
Grains: quinoa, rice, oats, gluten-free breads and pastas
Fruits: bananas, blueberries, strawberries, cantaloupe, grapes
Vegetables: carrots, zucchini, lettuce, spinach, bell peppers
Nuts and seeds: almonds, peanuts, chia seeds, pumpkin seeds
Sweeteners: maple syrup, stevia, brown sugar, coconut sugar
Herbs and spices: ginger, parsley, basil, oregano, thyme

Recipe: Low FODMAP Chicken and Vegetable Stir-Fry

This recipe is an easy and delicious way to enjoy a low FODMAP meal. It's packed with protein and veggies, and it's quick to make.

Ingredients:

2 chicken breasts, sliced into thin pieces
1 red bell pepper, sliced into thin strips
1 zucchini, sliced into thin rounds
1 carrot, sliced into thin rounds
1 tablespoon garlic-infused oil
1 tablespoon gluten-free soy sauce
1 teaspoon grated ginger
1 teaspoon cornstarch
1 tablespoon water
1 tablespoon chopped green onions (green part only)
Salt and pepper to taste

Instructions:

Heat the garlic-infused oil in a large skillet over medium-high heat.
Add the chicken and cook for 5-6 minutes, or until browned on all sides.
Add the bell pepper, zucchini, and carrot to the skillet and stir-fry for 2-3 minutes.
In a small bowl, whisk together the soy sauce, ginger, cornstarch, and water.
Pour the sauce over the chicken and vegetables and stir to combine.
Cook for an additional 2-3 minutes, or until the sauce has thickened and the vegetables are tender.
Season with salt and pepper to taste.
Garnish with chopped green onions and serve hot.

Nutrition:

This recipe makes four servings, and each serving contains approximately:

Conclusion

Following a low FODMAP diet can be challenging, but it doesn't mean you have to sacrifice taste or variety in your meals. With the right ingredients and recipes, you can create delicious and satisfying meals that are easy on your stomach. Give this low FODMAP chicken and vegetable stir-fry a try and discover how tasty and healthy low FODMAP eating can be!