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5 Healthy Low FODMAP Diet Recipes

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are the chemical names of several sugars that are poorly absorbed in the small intestine.

Irritable Bowel Syndrome (IBS) symptoms such as diarrhoea, gas (passing wind), stomach bloating, discomfort, nausea, and constipation can be triggered by sweets in some people. These symptoms can have a negative impact on people's life, making them feel uneasy and creating stress and humiliation.

A low FODMAP diet restricts or eliminates FODMAP-rich foods from one's diet. Some cereals, vegetables, fruits, and dairy products fall into this category.

Cilantro Lime Quinoa with Chicken

  • Prep Time: 05 min
  • Cooking Time: 25 min
  • Servings: 4
  • Serving Size: 315 g

This Easy recipe with outstanding tastes derived from nutritious and healthful ingredients will delight the entire family.

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Macronutrients per serving

  • Calories: 448 kcal
  • Protein: 39.1 g
  • Fat: 18.3 g
  • Carbs: 30.4 g

Ingredients

  • 1 cup dry quinoa
  • 2 cups water
  • 2 teaspoon avocado oil
  • 1.25 pounds boneless, skinless chicken breasts cubed
  • 2 teaspoons taco seasoning
  • ½ cup chopped green bell pepper
  • 1 cup loosely packed cilantro
  • ⅓ cup green onion tops, green parts only
  • ¼ cup fresh lime juice
  • 2 tablespoons garlic-infused olive oil

Directions

  1. Rinse (if necessary) and cook quinoa according to package directions (or your favourite manner), with water.
  2. Meanwhile, in a skillet over medium-high heat, heat the avocado oil. Toss the chicken cubes with the taco seasoning and set aside. Toss the chicken into the skillet. Cook the chicken until it is almost done.
  3. Cook, stirring occasionally, until the chicken is cooked through (edges are lightly browned and the inside is no longer pink) and the pepper pieces are fork-tender.
  4. In a blender, combine the water, cilantro, green onion tips, lime juice, and garlic-infused oil. Blend until completely smooth.
  5. In the same skillet with the chicken, add the cooked quinoa and sauce. To combine ingredients, whisk them together.
  6. Serve Warm

Shrimp Fajitas

  • Prep Time: 15 min
  • Cooking Time: 15 min
  • Servings: 4
  • Serving Size: 200 g

Tender Mexican seasoned shrimp are grilled in a skillet with plenty of peppers and onions in these shrimp fajitas. An easy dinner that tastes much like anything you'd order at a restaurant!

Macronutrients per serving

  • Calories: 274 kcal
  • Protein: 22.1 g
  • Fat: 9.5 g
  • Carbs: 27.6 g

Ingredients

  • 2 tablespoons garlic-infused olive oil
  • 1 medium red bell pepper, seeds removed and sliced into thin strips
  • ½ medium green bell pepper, seeds removed and sliced into thin strips
  • ½ medium jalapeño pepper, seeds removed and minced (optional)
  • 12 ounces uncooked medium shrimp, peeled, deveined, and tails removed
  • 1 tablespoon fresh lime juice
  • 2 teaspoons taco seasoning
  • 8 corn tortillas, warmed

Directions

  1. In a large skillet, heat the olive oil over medium-high heat. Add the red and green bell pepper strips once the pan is heated. Cook, stirring regularly, for 6-8 minutes, or until the peppers begin to soften and brown slightly on the edges. Cook, stirring occasionally, until the optional minced jalapeno softens, about 1-2 minutes. Place the peppers on a platter that has been cleaned.
  2. Add the shrimp to the now-empty skillet. Arrange the shrimp in a single layer, leaving some space between each piece. Cook for 1-2 minutes on each side. Return the cooked peppers to the skillet after flipping the shrimp.
  3. Combine the taco seasoning and lime juice in a mixing bowl. Cook for another 1-2 minutes, or until the shrimp are fully opaque and cooked through.
  4. Warm corn tortillas with the shrimp are a great way to serve them.

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Tuna Noodle Casserole

  • Prep Time: 05 min
  • Cooking Time: 30 min
  • Servings: 2
  • Serving Size: 450 g

This Tuna Noodle Casserole is simple to make and a great meal to enjoy. Perfect for a family dinner on a weeknight. The fish is high in critical nutrients including omega-3 fatty acids, potassium, magnesium, iron, vitamin A, B6, B12, and is therefore good for your health. It Improves the Health of Your Skin The Vitamin B complex found in fish aids in the maintenance of our skin's health.

Macronutrients per serving

  • Calories: 468 kcal
  • Protein: 28.9 g
  • Fat: 15.1 g
  • Carbs: 56.6 g

Ingredients

  • 2 cups gluten-free egg noodles
  • 5.3 oz frozen green beans
  • 1 tbsp garlic infused oil
  • 7 oz. canned tomatoes diced
  • 2,6 oz 1 medium carrot cut into small dices
  • 5 oz can of tuna
  • ½ cup shredded cheddar cheese
  • 2 tbsp chives

Directions

  1. Preheat the oven to 375 degrees Fahrenheit/190 degrees Celsius on the grill.
  2. A big saucepan of salted water should be brought to a boil. Cook the green beans for 15 minutes before adding the pasta and following the package instructions for cooking time. Drain.
  3. In a large sauté pan, combine the olive oil, canned tomatoes, and diced carrot. Season to taste with salt and water if the sauce is too thick. Reduce the heat to medium-low and cook, stirring periodically, for 10 minutes.
  4. Cook for another five minutes after adding the tuna.
  5. Gently combine the noodles with the sauce in a medium-sized casserole (careful, as gluten-free noodles are prone to breaking), top with the shredded cheese and chives, and bake for 10 minutes, or until the cheese is melted.

Turkey Meatloaf

  • Prep Time: 10 min
  • Cooking Time: 60 min
  • Servings: 8
  • Serving Size: 125 g

This turkey meatloaf is flavorful and moist in the middle, and it's a crowd-pleaser! Turkey meat is particularly high in B vitamins, such as B3 (niacin), B6 (pyridoxine), and B12 (cobalamin) (cobalamin). Two thick slices of turkey (84 grams) provide 61% of the daily value for vitamin B3, 49% for vitamin B6, and 29% for vitamin B12 ( 1 ). These B vitamins have numerous advantages: Niacin (vitamin B3)

Macronutrients per serving

  • Calories: 218 kcal
  • Protein: 21.1 g
  • Fat: 14.7 g
  • Carbs: 1.9 g

Ingredients

  • 1 large egg beaten
  • 1/2 teaspoon dried chives
  • 1/2 teaspoon black pepper
  • 1 teaspoon salt
  • 2 tablespoons coconut aminos (optional)
  • 1/2 organic celery stalk chopped finely
  • 1/2 cup organic red bell pepper chopped finely, 1/2 of a whole pepper
  • 2 pounds dark ground turkey

Directions

  1. Preheat the oven to 375 degrees Fahrenheit.
  2. Gently incorporate all ingredients in a large mixing basin with your hands.
  3. Use coconut or olive oil to grease a 9 x 5 loaf pan. (Use a meatloaf pan, form on a baking sheet, or create meatloaf muffins as an option.)
  4. Smooth the turkey mixture into a loaf pan.
  5. Bake for about an hour at 375°F, then set aside to cool for about 10 minutes.
  6. Cut into slices and serve. Keep leftovers refrigerated. Hot or cold, leftovers are delicious!

Chicken Turmeric Rice

  • Prep Time: 10 min
  • Cooking Time: 50 min
  • Servings: 2
  • Serving Size: 400 g

This Easy One-Pan Chicken with Turmeric Rice is a fantastic weeknight meal! It's kid-friendly and ready in under 30 minutes!

Macronutrients per serving

  • Calories: 521 kcal
  • Protein: 30.3 g
  • Fat: 27.2 g
  • Carbs: 1.9 g

Ingredients

  • 3 tbsp olive oil
  • 4 chicken drumsticks skinless
  • 1 tbsp turmeric
  • 1 cup white rice medium-grain
  • 1 large carrot finely chopped
  • 1/2 cup chickpeas canned
  • sea salt

Directions

  1. In a large nonstick frying pan, heat the olive oil over medium–high heat.
  2. Cook for 2–3 minutes, or until the chicken is golden brown, turning frequently to achieve equal colour.
  3. Cover the chicken with water and simmer for 20 minutes over medium heat, stirring regularly.
  4. Cover with water and add the rice, carrots, and chickpeas. Bring to a boil, season to taste, and then reduce to a low heat. Cover and continue to cook for another 15 minutes, or until the rice is soft and all of the water has been absorbed. Stir everything together thoroughly and season to taste if necessary.
  5. Remove from the heat and let aside for another 15 minutes, covered.
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