Those who suffer from diverticulitis understand the utter pain and annoyance it can bring. For those who don’t know, diverticula are small bulging pouches that can form within the lining of our digestive system. They’re commonly found in the lower part of the large intestine, also known as the colon. When one or more of these pouches are inflamed or infected the condition, diverticulitis, is formed. This can cause severe abdominal pain, often located on the lower left side, fever, nausea as well as change in bowel movements.

Mild diverticulitis may be treated with lots of rest and change in your diet, however, keep in mind we are not medical doctors. If you’re experiencing persistent abdominal pain you should definitely speak to your medical professional. Some studies show that consuming a diet that is thriving in fiber is a great way to prevent diverticulitis in the first place, however, this may not be the case for those who have already been diagnosed with it. New research suggests that following a low FODMAP diet may be the best way to help prevent recurring diverticulitis. FODMAP is an acronym that stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. FODMAPs are a collection of molecules that are found in the foods we eat. For some, these molecules are poorly absorbed and thus creating digestive disruption. The FODMAP diet isn’t only recommended for those who suffer from diverticulitis but also for those who suffer from IBS (irritable bowel syndrome). We have found some great meal and snack recipes that fall in line with a low FODMAP diet and may help prevent a flare up! Keep in mind, the FODMAP diet is quite restrictive and is meant to be utilized on a temporary basis in hopes of finding the trigger foods. Make sure to speak to your medical professional prior to making any dietary changes.

1. French Oven Beef Stew

Often times, diets can feel restrictive and exhausting. This beef stew recipe is far from boring and will surely satisfy you.

Some vegetables are high FODMAP foods such as garlic, asparagus, cauliflower and several others that can make eating a wholesome meal feel confusing and possibly difficult. Rest assured, this recipe contains low FODMAP veggies, is hearty and is a perfect comfort food meal.

2. Low FODMAP Blueberry Bars

Granola bars make great snacks for those who live a busy lifestyle or need a quick bite to get you through until your next meal. Many store-bought granola bars or breakfast bars may contain highly processed sugars and contain other high FODMAP ingredients.

This recipe is not only low FODMAP but it’s also delicious. It’s flourishing in wholesome ingredients such as oats, pure maple syrup, blueberries, pumpkin seeds and so many more. This is an easy grab-and-go snack that requires minimal effort to make.

3. Sheet Pan Fajitas

It’s important to avoid onions while on the low FODMAP diet. while many fajita recipes call for onions, this sheet pan recipe does not. In fact, it’s considered a low FODMAP meal and would make an excellent choice to help prevent diverticulitis flare-ups.

The great thing about sheet pan dinners is that they keep the kitchen mess to a minimum and require next to no effort. This sheet pans fajitas are filled with healthful ingredients and wonderful flavors that will appease your taste buds.

4. Low FODMAP Banana Nut Baked Oatmeal Muffins

Along with granola bars, muffins make great grab-and-go snacks too. They happen to be quite filling which means they can serve as a delicious snack or a quick breakfast for busy mornings.

Instead of flour, the base of this muffin recipe starts with quick oats. Combine ripe bananas, almond milk, and a few other ingredients and you’ve got a delicious, healthy snack. Furthermore, there are thrilling flavors of vanilla and cinnamon which will result in a delicious muffin.

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5. Low FODMAP Mediterranean Grilled Cheese

When the carb cravings hit, you’ll want to whip up this grilled cheese recipe. It’s considered low FODMAP yet has more than enough flavor to get you excited about it.

However, this isn’t any ordinary grilled cheese, this grilled cheese contains intriguing Mediterranean flavors. Low FODMAP gluten-free bread will start as the base of the grilled cheese, then, fill it with fresh Roma tomato slices, spinach, pitted olives, feta cheese, and mozzarella cheese. One bite and you’ll be dreaming of sailing the Mediterranean sea!

6. Low FODMAP Chocolate Chip Cookies

When I’m craving something sweet one of my favorite go-to snacks are chocolate chip cookies. Chocolate chip cookies don’t exactly sound like a low FODMAP food item but this blogger experimented and through trial and error figured out the perfect balance of ingredients. These ingredients allow these cookies to remain low FODMAP while maintaining their flavor and integrity of a traditional chocolate chip cookie.

In this recipe, you’ll be filled in on a few secrets that help you achieve the perfect flavor but also consistency such as changing your cooking temperature, allowing the cookie dough to chill in the freezer or fridge prior to cooking and a few other clever secrets! Make these once and you’ll crave them again and again.

7. Low FODMAP Chicken Fingers

Sometimes it can be hard following a diet while the rest of the family or those you cook for don’t have to. To prevent cooking multiple meals at a time trying making these low FODMAP chicken fingers.

They’re battered like traditional chicken fingers you can buy at the store but with healthier ingredients. Instead of regular flour, you’ll use ingredients such as quinoa, rice flour, and a few delicious seasonings. More importantly, your family won’t even notice the healthy swap and they’ll love them too.

8. One-Pan Chicken Dinner Bake

Following family-approved dinners, this chicken bake would be a great contender as well. It’s wholesome and filling. Many chicken dinners call for loads of seasonings and plenty of butter however to make this meal low FODMAP this recipe guides you into making a few subsitutions. These substitutions could help prevent a flare-up all the while satisfying you and your family.

Instead of chicken breast, this recipe recommends using chicken thighs. This will provide additional flavor and moisture to the dish. Pair it with a generous serving of veggies such as carrots, beans, and cubed potatoes to make it extra filling.

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9. Salmon Cakes And Lemon Herb Aioli

These mini salmon cakes would make a great light dinner or a delicious snack. You’ll have to make a couple substitutions to make these salmon cakes low FODMAP but the recipe guides you perfectly in how to achieve that.

A couple of these substitutions include replacing garlic for garlic infused olive oil while making the lemon herb aioli. This will provide the garlic flavor but without causing your digestion harm. The salmon cakes contain sweet potato which is technically a high FODMAP food but they explain it’s all about portion sizes. This recipe requires well under the portion requirement while following a low FODMAP diet.

10. Spicy Lemon Pasta With Shrimp

I’m sure you can tell by now, you don’t have to feel restricted or unsatisfied while following a low FODMAP diet. This is another great dinner recipe that is thriving in textures and flavors.

Like with the salmon cakes, this pasta uses a garlic infused olive oil to help guide the meal in staying on track with the low FODMAP diet. It is also recommended to use a gluten-free pasta as many of these are made with quinoa, corn or rice, which are great low FODMAP foods. Save this meal for a delicious family dinner or save it for a fun date night meal with your significant other, they’ll love it!

11. Chocolate Orange Chia Pudding

Chocolate is my weakness and if you’re like me then you’ll need to make this recipe for your next sweet tooth and chocolate craving. The fun thing about chia seeds is when they’re added to a liquid they create this fun pudding-like texture.

This pudding might be chocolatey and delicious but it’s still packed full of nutrition such as a healthy dose of Omega-3’s. Along with chocolate, you’ll also find hints of orange flavors. The vibrancy of the orange flavors balances perfectly with the sweet chocoalte.

12. Fully Loaded Low FODMAP Nachos

Some of my most favorite snacks to enjoy with friends is a delicious plate of nachos. It’s an easy way to fill the bellies of several people while maintaining delicious flavors and exciting textures.

This recipe will fill you in on a few tips and tricks on how to create the right flavors and textures such as what type of cheese to use and when to add the fresh ingredients. These nachos are fully loaded and you and your friends won’t even notice that it falls in line with the low FODMAP diet.

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13. Thai Coconut Lime Soup

Often times, when we think about soup recipes the classics come to mind, such as chicken noodle, beef barley and the like. This soup recipe isn’t like a traditional soup recipe you may be accustomed to enjoying, however, once you try it it’s bound to become a regular menu item.

This Thai coconut lime soup is also budget friendly coming in around $1.86 (give or take) per serving! It’s booming with delicious Thai flavors and fresh vegetables and most importantly, remains low FODMAP.

14. Veggie-Packed Low FODMAP Soup

Soup is great for those cold and dreary days or days that you feel like you need a warm big hug. Soup isn’t able to physically hug you but the flavor and warmth of the soup can surely satisfy your soul.

This soup follows the low-FODMAP diet and is chock-full of nutrition. It also happens to be 100% plant-based, great for anyone following a vegan diet or taking a break from meat consumption.

15. Low FODMAP Chili

Just like a bowl of soup, a bowl of chili can really warm the soul too. Chili is great for seasonal transitions or to cheer you up on a rainy day. This chili adapts a healthy spin to a traditional chili recipe and contains a low FODMAP profile.

The base of this chili comes from lean ground beef and crushed tomatoes while garlic infused olive oil and a few other seasonings help provide it with a desirable flavor. Add in a few other ingredients and you’ll have you and your family a warm bowl of chili made in no time.

Clarissa Vanner

Clarissa loves experimenting with food of all cultures to make unique healthy dishes. When she’s not browsing Pinterest for new recipe inspiration she likes to pick up a DIY project and use her creative hands to make art or crafts. In her down time you can find her watching the latest documentaries on Netflix or going for nature walks.

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