Gluten-Free and Low-FODMAP Recipes

You may need gluten-free and low-FODMAP recipes if you have celiac disease and IBS and your provider is walking you through the low-FODMAP protocol. To make your life easier with this, we’ll briefly discuss both a gluten-free and low-FODMAP diet, what they are for, and share some recipes for you to try!

Table of Contents

Gluten-Free and Low-FODMAP Recipes - Tayler Silfverduk - Celiac Dietitian

What is a Gluten-Free Diet

Before we dive into gluten-free and low-FODMAP recipes, let’s get on the same page on what a gluten-free diet is.

A gluten-free diet is a diet free of gluten-containing foods and items that may expose an individual to gluten by cross-contact. Gluten cross-contact occurs when particles of gluten from food items -barley, rye, uncertified gluten-free oats, and wheat- have transferred to another item through handling.

Certain individuals need a gluten-free diet due to an intolerance of gluten. These individuals have difficulties digesting gluten resulting in a host of symptoms commonly marked by bloating, gas, abdominal pain, random aches, diarrhea, constipation, and more.

Other individuals need a gluten-free diet due to Celiac Disease. Celiac Disease is a chronic digestive and autoimmune disorder that is triggered by gluten. Individuals with Celiac Disease need to adhere to a lifelong gluten-free diet to properly manage the disease.

It is important to understand, celiac disease and gluten intolerance are completely separate conditions.

What is a Low-FODMAP Diet

Additionally, before we get into gluten-free and low-FODMAP recipes, it’s important to be on the same page on what a low-FODMAP diet is.

A low-FODMAP diet is a short-term, restrictive diet that removes high FODMAP foods with the goal to improve digestion and identify foods that are causing digestive irritation.

FODMAP is an acronym standing for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These sugars can be more challenging to digest but they are also important to maintaining a healthy gut microbiome with celiac.

A Low-FODMAP diet is typically used short-term, for two to six weeks, to calm the digestive tract and then reintroduce high FODMAP foods slowly, every three days, to identify foods that are causing GI distress and foods that are safe to consume without GI distress.

Low-FODMAP Does not Mean Gluten-Free or Dairy-Free

Before we move further, it’s also important not to mistake a low-FODMAP diet as a gluten or dairy-free diet. FODMAPs encompass types of short-chain sugars. You can still consume gluten or dairy products that have had these sugars removed or reduced.

Depending on the processing, barley, rye, wheat, and spelt tend to be higher in FODMAPs so some gluten-containing foods items would not be suitable for a low FODMAP diet. However, if these FODMAPs are reduced, products could still contain gluten but be low-FODMAP.

Basically, low-FODMAP does not mean gluten-free. And gluten-free does not mean low-FODMAP.

The same applies to dairy. Dairy-free does not necessarily mean low-FODMAP and low-FODMAP does not necessarily mean dairy-free. Dairy is a group of foods produced from the byproducts of cow’s milk and can be naturally low-FODMAP food. That said, if the dairy product contains high enough amounts of lactose, it would then be not considered low-FODMAP.

Of note, if you have celiac and are discussing a low-FODMAP diet with your dietitian, it’s important to consider more gentle approaches first. For example, lactose, which is a FODMAP, is commonly undigested properly by people with celiac. This is because lactose intolerance is common with celiac due to intestinal damage. So you may want to trial a less restrictive elimination diet with foods that are not commonly tolerated in the celiac population.

The bottom-line: if an individual needs to be gluten-free for reasons like Celiac Disease, or dairy-free for reasons like a milk allergy, then these food items should be excluded while also maintaining a low-FODMAP diet under the guidance of a dietitian. As a low-FOMAP diet does not inherently mean the diet will be dairy or gluten-free.

Celiac Disease and a Low-FODMAP Diet

So how does a low-FODMAP diet relate to a gluten-free diet and celiac disease?

According to a research article published in Clinical Gastroenterology and Hepatology in 2022, a low-FODMAP diet can reduce gastrointestinal symptoms related to Celiac Disease in individuals who have ongoing symptoms based on the findings from a randomized controlled trial.

These findings demonstrate how a moderately low-FODMAP diet can alleviate digestive distress in individuals with Celiac Disease. Perhaps this is due to the fact that IBS can commonly co-occur with celiac disease.

Alternatively, perhaps this is due to the fact that celiac disease has been shown to impact gastric motility, which may impact how FODMAPS ferment in the gut.

As always, discuss with your celiac dietitian if a low-FODMAP approach will be helpful for you. Remember, this is a temporary diet that requires a specific protocol to help identify your triggers. You want to make sure you are doing it right so you don’t get stuck in the elimination phase.

When to go Gluten-Free AND Low-FODMAP

So when should people go both gluten-free and low-FODMAP? If you are intolerant to gluten and must avoid it due to Celiac Disease and are still experiencing digestive distress, you can discuss the suitability of this diet with your dietitian.

Again, this is a highly restrictive diet with a very strict protocol and must be done under the guidance of a dietitian to make sure it’s executed correctly. That said, this gluten-free elimination diet could pinpoint what foods are causing GI distress beyond gluten.

Your dietitian will know based on your health history, current symptoms, etc. if this diet is a good fit for you. Often, there are many other less restrictive approaches you can take depending on the circumstances.

Gluten-Free and Low-FODMAP Recipes - Tayler Silfverduk - Celiac Dietitian

Gluten Free and Low-FODMAP Recipes

Now to the main point, gluten-free and low-FODMAP recipes! When following a gluten-free and low-FODMAP diet, it can feel overwhelming trying to figure out what to eat. 

First, a simple google search of “gluten-free and low-FODMAP recipes” can bring up a lot of options. And if you find recipes you do want to try, make your life easier by preparing them in bulk so you have meals to lean on throughout the week.

Additionally, using reputable resources and your dietitian, get to know the foods you can have really well. This is a restrictive diet so feeling comfortable and focusing on what you can have during it can be helpful.  

And if you want some help, take a look at the example 5-day meal plan featuring gluten-free and low-FODMAP recipes for inspiration. You can prepare a few servings of each of these to store in the fridge to have delicious and nutritious foods that work with your low-FODMAP diet.

Low-FODMAP Does not Mean Gluten-Free or Dairy-Free

Day 1 of Recipes for a Gluten-Free  and Low-FODMAP Diet 

  • Breakfast: Rice Porridge – This rice porridge recipe is a  great gluten-free and low-fodmap breakfast option. Dress it up or down with low-fodmap fruits and 2 tbsp peanut butter.
  • Snack: Egg Muffin with spinach, peppers, and bacon – This is a great on-the-go snack giving you protein and veggies that will hold you over between meals. 
  • Lunch: Cobb Salad with Tempeh “Bacon” -Using tempeh bacon is a great way to increase fiber in your diet, but using regular or turkey bacon is always an option too.
  • Snack: Mini Chocolate Tortes -The perfect bite to satiate that sweet tooth. Add ground/milled flaxseed for an extra boost of fiber to help keep the gut happy and you regular… if you know what I mean.  
  • Dinner: Hamburger Vegetable Soup -An easy, warming bowl to have when the evenings are still cold.

Day 2 of Gluten-Free Low-FODMAP Diet 

  • Breakfast: Breakfast Bake -A savory breakfast dish that is meant to be prepped in bulk! Gotta love the convenience. 
  • Snack: Pumpkin Chocolate Chip Muffins -Pumpkin is an excellent low FODMAP food that can replace grain flours in baking that gives a nice gooey texture that I personally love in baked treats. 
  • Lunch: Avocado Green Goddess Veggie Sandwich – This sandwich is easy and refreshing. Experiment to find your favorite low-fodmap, gluten-free bread. 
  • Snack: Deviled Eggs -The creamy texture with the protein and healthy fats from the egg are sure to satiate. Make as is, or dice egg whites into mayo and egg yolk mixture and use as a dip with veggies or crackers for an even higher “on-the-go” rating. 
  • Dinner: Instant Pot Tomato-Basil Pasta -Everyone needs an instant pot recipe to fall back on for low maintenance dinners. For meal prepping, keep cooked noodles separate and add in before reheating to keep a fresh texture!

Day 3 of Gluten-Free Low-FODMAP Diet 

  • Breakfast: Blueberry Overnight Oats -I like bringing a couple prepped overnight oats to work to keep in the fridge so I don’t have to worry about bringing breakfast with me and as a safety net for the days when I forget my lunch bag on the counter at home… 
  • Snack: Gluten-free, low FODMAP Toast Topped with Raspberry Chia Jam and Peanut Butter -The jam stores so well making this a snack you can always have ready with little prep. Just buy the PB and bread. 
  • Lunch: Potato salad with radicchio and olives -This hearty salad is a great option for those who struggle with wilted leafy greens in prepped salads. P.S. keep reading for tips on how to store leafy green salads!
  • Snack: Coconut Chia Pudding with Cantaloupe – Chia pudding is such an excellent way to keep fiber in your diet to help feed healthy bacteria in the gut while doing this elimination diet. 
  • Dinner: Spiced Lemon Chicken -Chicken is such an easy protein to prepare in advance and so versatile. 

Day 4 of Gluten-Free Low-FODMAP Diet

  • Breakfast: Spiced Pumpkin Pancakes -Pumpkin saves the day again. These will take you straight back to Autumn vibes. Prep the batter or the pancake itself to have through the week depending on the time you have in the mornings. 
  • Snack: Instant Pot Hard-Boiled Eggs -Hard-boiled eggs are in perfect form for on the go and pack a great punch of healthy fats and protein. 
  • Lunch: Pumpkin Soup – This bowl of soup is warm and comforting and easy on the tummy with fresh ginger to soothe the stomach. 
  • Snack: Blueberry Muffins -A constant classic to include. Maybe make a double batch… These go faster than you think in my experience. 
  • Dinner: Chicken Fajita Bowl – This dinner is great to prep in bulk and stores well! Just revive it with a fresh squeeze of lime juice. Be sure to use a low-FODMAP, gluten-free taco seasoning. Here is a home-made one that ticks all the boxes. 
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Day 5 of Gluten-Free Low-FODMAP Diet 

  • Breakfast: Chai Overnight Oats -Overnight oats are a no brainer for those with a hectic morning. Try heating the oats and then portion and top with different low-FODMAP toppings to store in the fridge for a gooier bite!
  • Snack: Red Pepper and Walnut Dip -Treat this like a hummus to dip veggies and crackers in, or spread it on bread for a tasty addition to sandwiches. 
  • Lunch: Asian Inspired Nourishing Bowl -This nourish bowl is not only delicious, but packed full of fiber and nutrients.
  • Snack: No Bake Peanut Butter Brownie Bites -These are great to keep in a container in your bag or at work to have when there aren’t foods that fit with your needs easily accessible.
  • Dinner: Chinese Chicken Salad -For meal prepping salads, put the heavier ingredients on the bottom like the chicken and toppings, then stack the leafy greens. Save the dressing on the side until ready to eat. Pour the dressing on, put the container lid on again, and then shake it up for even dressing distribution- a must for me on salads.

Low-FODMAP and Gluten-Free Resources

There are fantastic resources online now and in the form apps that help people sort through the chaos of starting something new.

  •  Fun without FODMAPs is a great blog written by a fellow registered dietitian that continuously posts low-FODMAP recipes.
  • The Monash app also has recipes and has a large database to be able to sort through if certain foods are low FODMAP or not.
  • As I mentioned, having a list of foods to include and foods to exclude in a paper copy is very helpful. You can use it as a reference while creating meal plan ideas by choosing a protein, produce, and carbohydrate to batch cook for the week.

Summary

Gluten-free and low-FODMAP recipes can feel difficult to find or make. That said, hopefully this post gives you hope and insights on how to survive.

A reminder: A low-FODMAP diet excludes foods high in fermentable short-chain sugars – oligosaccharides, disaccharides, monosaccharides, and polyols- that can cause gut irritation.

High FODMAP foods are extremely beneficial to gut health. I can not stress enough that you do this diet under the proper supervision of a dietitian, as doing this diet wrong can impact your gut microbiome negatively.

This is a short-term elimination diet with the goal of slowly reintroducing foods to see which ones are causing GI distress. Being on a low-FODMAP diet does not mean it is gluten- or dairy-free.

If being gluten- or dairy- free is necessary for you due to intolerances, sensitivities, allergies, or other immune responses, exclude these foods as well.

Use a low-FODMAP reference list to become familiar with foods that are safe to consume during this low-FODMAP elimination phase and batch prep these items to have on hand throughout the week. This will make adhering to this diet short-term easy and enjoyable.

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