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35 Low FODMAP Recipes

Ready to cure your digestive issues? These low FODMAP recipes are a perfect place to start.

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Lemon-Butter Tilapia with Almonds

Sometimes I want a nice meal without a ton of effort or wait time. Thankfully, I have this lemony, buttery fish that's super fast and totally tasty. —Ramona Parris, Canton, Georgia

Just getting started? Learn all about the FODMAP Diet here.

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Lemon Cranberry Quinoa Salad

As the family cook, I appreciate how easy this is to throw together on a busy weeknight. Plus, this salad never gets boring. One of my favorite variations is to substitute diced fresh mango for the cranberries, cilantro for the parsley, and lime for the lemon juice and zest. —Mary Shenk, DeKalb, Illinois
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Egg Drop Soup

We start many stir-fry meals with this easy egg drop soup, which cooks in just a few minutes. There are many recipe variations, but we like the addition of cornstarch to thicken the soup and give it a rich, golden color. I got the recipe from Grandma’s old cookbook. —Amy Beth Corlew-Sherlock, Lapeer, Michigan
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Broiled Cod

This is the easiest and tastiest fish you'll serve. Even finicky eaters who think they don't like fish will love it because it lacks a fishy taste and is beautiful and flakey. —Kim Russell, North Wales, Pennsylvania
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Cranberry-Walnut Oatmeal

My family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all-year long. —Teena Petrus, Johnstown, Pennsylvania
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Lemon Basil Salmon

It was my husband, Steve, who came up with this easy, foil-packet recipe for flaky, fork-tender Lemon Basil Salmon. We eat a lot of salmon and Steve likes trying out different herbs and spices on our food. This recipe's a winner! —Marianne Bauman, Modesto, California
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Autumn Power Porridge

This rib-sticking porridge is made with oats and protein-rich quinoa. The additions of pumpkin, maple syrup, walnuts and dried cranberries make it a kid-friendly breakfast. —Jennifer Wickes, Pine Beach, New Jersey
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Cod with Bacon & Balsamic Tomatoes

Let's face it, everything really is better with bacon. I fry it, add cod fillets to the pan and finish it all with a big, tomato-y pop. —Maureen McClanahan, St. Louis, Missouri
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Seasoned Oven Baked Fries

With fewer than five ingredients and in less than 30 minutes, you can whip up tasty homemade fries for an anytime side. —Pat Fredericks, Oak Creek, Wisconsin
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Creole Blackened Chicken

I love blackened chicken and was thrilled when I discovered I could cook it at home. I adjusted an old recipe, making it spicier to fit my taste. If you prefer milder flavors, simply omit or reduce the cayenne pepper. —Lauren Hardy, Jacksonville, Florida
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Homemade Potato Chips

Forget buying a bag of potato chips at the grocery store when you can make these at home. This quick and easy recipe will delight everyone in the family. —Taste of Home Test Kitchen
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Firecracker Grilled Salmon

Let this sensational salmon perk up dinner tonight. With a super flavorful glaze that kicks you right in the taste buds, this weeknight dish is anything but boring. —Melissa Rogers, Tuscaloosa, AL
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Lemon Herb Quinoa

My family is turning to quinoa more and more these days. It's a super grain that's packed with protein and vitamins. Plus, it can be paired with any kind of main course. —Jenn Tidwell, Fair Oaks, California
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Peanut Butter Banana Oatmeal Exps Hcka19 39203 C08 24 3b 5

Peanut Butter Banana Oatmeal

The classic flavors of peanut butter and bananas come together in this yummy oatmeal. It’s a healthy recipe that fits in my diet and satisfies my husband’s taste buds at the same time. We enjoy it often. —Debbie Perdue, Westland, Michigan
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Gluten-Free Chili Beef Pasta

After I got married, my aunt gave me her recipe for skillet spaghetti and told me it was ideal for a quick weeknight meal. Over the years I’ve tinkered with the ingredients and played with the seasonings to make it healthier. It's a dish my family truly loves. —Kristen Killian, Depew, New York
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Tomato-Basil Baked Fish

This recipe works successfully with many kinds of fish, while the rest of the ingredients are things you’re likely to have on hand. Baked fish is so simple and so good for you. I make this often! —Annie Hicks, Zephyrhills, Florida
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BLT Quinoa Bowls

I absolutely love a BLT with sliced avocado and an egg. Recently, I've been trying out grain bowls, and I thought the flavors of my favorite sandwich would work really well. My family agreed! —Elisabeth Larsen, Pleasant Grove, Utah
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Oven Fries

I jazz up these baked french fries with paprika and garlic powder. Something about the combination of spices packs a punch. The leftovers are even good cold! —Heather Byers, Pittsburgh, Pennsylvania
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Oven-Barbecued Pork Chops

My mother has fixed this recipe for years and now I prepare it for my family. The chops are delicious with scalloped potatoes and home-baked bread. —Teresa King, Whittier, California
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Light & Creamy Chocolate Pudding

This pudding is exactly what its name promises—light and creamy. Because it uses soy milk, it’s a smart choice if you’re lactose intolerant. —Deborah Williams, Peoria, Arizona
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Maple Cranberry Chicken

With just four ingredients, these moist and flavorful chicken breasts are a cinch to prepare. The tart cranberry sauce contrasts nicely with the sweet maple syrup. —Margaret Wilson, San Bernardino, California
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Grilled Tilapia Piccata

We aren’t big fish eaters, but a friend made this for us, and we couldn’t believe how wonderful it was! Now we eat it regularly. I love making it for guests because it’s simple, looks lovely and tastes restaurant-worthy. —Beth Cooper, Columbus, Ohio
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Loaded Quinoa Breakfast Bowl

After I was diagnosed with multiple sclerosis in 2001, I embarked on a journey to improve my diet and live a healthier lifestyle. I began developing recipes that were not only deliciously satisfying but also anti-inflammatory and highly nutritious. —Chantale Michaud, Guelph, Ontario
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Gluten-Free Angel Food Cake

My daughter can't have gluten, and my husband is diabetic, so there are a lot of special recipes at our house. This cake is always on our family gathering table. —Anne Wiebe, Gladstone, Manitoba
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Sensational Spiced Salmon

A bold rub gives this quick seafood entree fantastic flavor. Paired with a green veggie and rice, my spicy salmon is a delightful weeknight dinner that’s special enough for company. —Michele Doucette, Stephenville, Newfoundland and Labrador
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Gluten-Free Chocolate Snack Mix

Being gluten-intolerant, I experiment with a lot of recipes. This sweet snack is fun for kids and adults alike! —Angela Buchanan, Longmont, Colorado
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Baked Tilapia

I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! —Hope Stewart, Raleigh, North Carolina
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Gluten-Free Snowballs

No one will miss the flour in these crumbly, nutty gluten-free snowball cookies. Their melt-in-your-mouth texture will make them the hit of your cookie exchange. —Joan Sarge, Asheville, North Carolina
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Salmon with Root Vegetables

This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas
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Gluten-Free Oatmeal Chip Bars

With two busy boys who would rather move around than sit and eat, I needed a gluten-free, hearty, hand-held treat that could double as a quick breakfast, brunch, lunch or snack. This is a favorite of theirs, and I can change it up to accommodate ingredients I have on hand. —Susan James, Cokato, Minnesota
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Quick & Easy Gumdrops

These homemade candies are softer than store-bought. They've got that classic, fun appeal that people really love. —Leah Rekau, Milwaukee, Wisconsin
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Spiced Salmon

This delicious, moist fish is very quick and easy to prepare. It gets a little sweetness from brown sugar, but overall the seasonings are mild and give this dish broad appeal. It's a wonderful way to enjoy healthy salmon.—Donna Reynolds, Innisfail, Alberta
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Gluten-Free Flour Mix

I make this recipe in two-quart batches and store them in airtight jars. My son and I both have celiac disease and love that we can use this mix to still enjoy traditional dishes. —Bernice Fenskie, Wexford, Pennsylvania
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Gluten-Free Chocolate Cupcakes

Both my boys have food allergies and really love these cupcakes! Because it’s easy and budget-friendly, I grind whole oats in my blender, just pulsing until they’re flour. —Desiree Glanzer, Carpenter, South Dakota
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Seasoned Tilapia Fillets

If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri

Carrie Madormo, RN
Now a freelance health and food writer, Carrie worked as a nurse for over a decade. When she isn't hunched over her laptop with a baby in hand, you will find her cooking her grandmother’s recipes, lacing up her running shoes or sipping coffee in the bathroom to hide from her three young children.
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