Dr. Rachel’s Best Collection of Low-FODMAP Family Meals; Easy and Kid Friendly

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Are you looking for easy, delicious and healthy low-FODMAP family meal options so that you can enjoy eating with everyone? Are you searching for IBS-friendly recipes? Is your partner, child or someone else in your family following the low-FODMAP diet?  Maybe you just need some yummy and hearty gluten-free options?

You can find all of that in this low-FODMAP, IBS-friendly list of recipes for family meals that are good-for-you and taste amazing.  Several of these low-FODMAP recipes (safe for the low-FODMAP Elimination Phase) use the Slow-Cooker to make it even simpler.

If you are searching for low-FODMAP Breakfast, Lunch, Cakes, Cookies or Treats– check out the links for other great low-FODMAP Diet lists.  I also have low-FODMAP recipes for low-FODMAP Ketchup, low-FODMAP Ranch Dip, low-FODMAP Barbecue Sauce, low-FODMAP ‘Copycat’ Chick-Fil-A Sauce and low-FODMAP Pickles. Or peruse side dishes like low-FODMAP Glazed Carrots, low-FODMAP Stir Fry Vegetables, low-FODMAP Potato Salad and low-FODMAP Coleslaw.

Check out over 500 more low-FODMAP recipes on my IBS-friendly blog. For some more vegan options, see my low-FODMAP Vegan blog. Or my new post of low-FODMAP Asian recipes!

To find the BEST low-FODMAP energy bars, read my Top 5 reasons for my choice!

Be healthy and happy,

Rachel Pauls, MD

I now have 2 cookbooks to help you! Everything you need to navigate all three phases of the low-FODMAP diet for optimal gut health ๐Ÿ™‚

Dr. Rachel’s Best Collection of Low-FODMAP Family Meals; Kid Friendly


  • Low-FODMAP 30-Minute Chicken Marsala
low fodmap chicken parmesan
low fodmap beef stew in casserole
  • More added all the time! Check back soon ๐Ÿ™‚

For other great low-FODMAP Diet Tips, check out my Low-FODMAP Diet Top 11 Tips & Tricks and my Low-FODMAP Diet Five Day Meal Plan!

Comments Rating 4.9 (10 reviews)

29 Responses

  1. My go to website

    This is the best list of low-FODMAP recipes out there! I have made the pancakes, the macaroni, the chicken noodle soup and the chili. They are all amazing. I have this bookmarked to come back to anytime I need a new recipe. I plan to make the meatballs next!

    1. Paige,
      Fantastic to hear! We are so excited that you love the recipes. Keep us posted on how the others turn out ๐Ÿ™‚

  2. Rachel Paul's food

    I’m a week into the fodmap diet and I was so pleased to come across your recipes I am certainly going to try them , any suggestions on gravy please as I can’t find one I can eat in a super market but I’m happy to make one from scratch

  3. This is just misleading there are ingredients on here that arnt low fodmap… Garlic and onions to name a few

    1. Pete,
      Thanks for your comments, but there are NOT any high-FODMAP ingredients in our recipes.
      We never utilize onion or garlic (only garlic and onion INFUSED oils, which are safe for low-FODMAP diet), and other ingredients are ALL checked by Dr Rachel Pauls and reputable low-FODMAP testing literature including the Monash app. If you are new to low-FODMAP eating you may wish to check out our FREE low-FODMAP Guide. Rest assured, ALL our recipes are low-FODMAP when prepared as stated and served per the appropriate serving size. Good luck!

      1. some high fodmap ingredients

        Hello! My GI doc reviewed these and said there are a couple several high FODMAP ingredients here, such as chickpeas and broccoli. Otherwise, super excited to try these recipes and appreciate the work put into creating these ๐Ÿ™‚

        1. Hi Soph. I don’t think that is right. What is important about FODMAPs is quantity. For example, according to the Monash app, 42 grams or less of canned chickpeas is low FODMAP. Higher amounts should be avoided. Dr. Pauls is a recognized leader in FODMAPs. All of her recipes contain amounts that are low-FODMAP. Thanks. Lee

        2. Hi Soph,
          We know how tricky it can be when you start the diet, and one of the toughest parts is knowing what resources you can trust. Be comforted that we utilize the most up-to-date science regarding high and low-FODMAP ingredients. The Monash University app provides a comprehensive list, and many physicians (including GI docs) may not be familiar with some of the latest foods that have been added. Broccoli is low-FODMAP, if you consume the flower/head part, at serving sizes of 3/4 cup (75g). We think you may want to read our low-FODMAP Happy Gut Guide for some other tips. Please be reassured, Dr. Rachel Pauls is a FODMAP expert, and personally follows the low-FODMAP diet for her own IBS symptoms! Have a great day.
          Thanks also to Lee for sharing the correct stats about canned chickpeas. We love seeing feedback sharing on our blog ๐Ÿ™‚

    1. Joan!
      Thank you so much for sharing this and your feedback. We love hearing how our recipes help people feel better, especially kiddos. Have a wonderful day ๐Ÿ™‚

  4. I have used several of these recipes and have enjoyed them all. Are these published in book form? I have looked in Barns and Nobel but cannot find it on line. I am 77 years old, cook for only the two of us and like the foods we’ve been eating for years. With arthritis it is a pain “literally” to run to the computer or to write off the recipes to use. It is an time consuming to print them and then file them for future use after making them once.

    1. Hi Carol. We are so happy you are enjoying our recipes! Good news, we expect our cookbook containing 110 delicious recipes to be published before the end of the year!

  5. We have just started our journey with the Low-FODMAP diet. I have been struggling to find delicious ideas that we would enjoy. You have answered my prayers!! Thank you!

    1. Rose,
      Your comments gave us goosebumps! We are thrilled to be able to help you on this journey. We know you will be feeling better in no time. Let us know how the recipes go for you ๐Ÿ™‚

  6. Thank you for your lovely recipes. I have IBS and was put on this diet to help my stomach heal. I ran out of ideas to cook with the limited low fodmap vegetables.

    1. Thank you Carol!
      We are so glad you found us and know you will enjoy many amazing recipes that will make your tummy healthy AND happy ๐Ÿ™‚

  7. I’m going to start my journey soon and started doing some research on meals and do and don’ts. But let me say I’m super happy I came across your website and recipies! I was wondering thought, are these meals (or certain ones) able to be frozen? I’m a small portion eater and would benefit me if I was able to freeze them! ๐Ÿ™‚
    Super excited to try!

    1. Hi Ashley,
      Nice to meet you! We know you will succeed if you take it day by day and use resources such as our website. You may find our Happy Gut Guide useful!
      Since there are literally hundreds of recipes on our site, it is not possible to call out each one to say whether it freezes or not. However, from a general standpoint, many casseroles, stews, sauces, chili and chicken recipes freeze beautifully. If you find a recipe you want to try and aren’t sure, just send us a query and we will get right back to you! Stay in touch ๐Ÿ™‚

  8. Godsend

    Rachelโ€™s recipes are a godsend. Try them, you wonโ€™t regret it. I am going to buy her cookbook soon. Canโ€™t wait!!

    1. Joan!
      What a lovely comment to read!!
      If you preorder the cookbook, then you can get a free PDF of BONUS information, including 3 unique recipes and FODMAP FAQ’s. We know you will love it.
      Just follow this link to read more ๐Ÿ™‚
      Have a wonderful day!!

  9. My new favorite website!

    I am so excited I found your blog! This is my new favorite website. I had the chicken noodle soup and roasted chicken on Friday night and they were both delicious.
    Are you thinking of writing a cookbook anytime soon? Would love a hard copy of your recipes.

    1. Elaine,
      We are so glad you found us too!
      YES- we DO have a cookbook coming out in October! Thank you so much for asking. AND, if you preorder it today, we have FREE bonus material including 3 RECIPES for you!! Just send us a proof of purchase from Amazon or your favorite bookstore. Check out the link for more information ๐Ÿ™‚
      STAY in touch please!!

  10. Can't believe I found this!

    I have been following low-FODMAP for 3 months now and am not sure why I never clicked the link for your blog. I am so excited about these recipes!! I am making the tacos tonight, I literally cannot wait. Have missed these flavors SO much. Thank you for posting this!

    1. Miranda!
      So good to hear from you and THANK YOU for sharing. We are SO glad you found us too! Please stay in touch and let us know how it goes for you!!


    I live in the UK and have made around 10 of these recipes…. they are AMAZING! The sweet and sour chicken recipe is something else… so good! I have made it 3 times since. Thanks so much for tasty recipes

    1. Thanks SO much Carmen!
      Feedback like this is the reason we love to share our recipes!!
      You may also be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available ๐Ÿ™‚
      Stay in touch!!

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As anย IBS-suffererย myself, I know how badly you want to feel healthy and happy. Iโ€™ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


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Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes