Recipes For A Low FODMAP Diet

This Salmon Poke Ball is one of many delicious recipes for a low FODMAP diet.
This Salmon Poke Ball is one of many delicious recipes in Low FODMAP: The Cookbook.

If you’re wondering what a low FODMAP diet is, or if you’re already on a low FODMAP diet and need some recipe inspiration, here’s a book that needs to be on your radar. Low FODMAP: The Cookbook is produced by the expert team at Monash University who developed the world’s first low FODMAP diet for people with irritable bowel syndrome (IBS).

With a great range of tips and recipes for a low FODMAP diet, the book follows years of ground-breaking research. Designed to make life easier for people with IBS, which can be a really challenging condition for many, it also includes vegetarian, vegan and gluten-free recipes.

The book introduces Monash University’s low FODMAP stack cup, which enables people with IBS to quickly and easily understand what they can eat in one sitting. Using the stack cup, recipes can be mixed and matched to create low FODMAP meal plans.

The FODMAP limit for one meal is one full four-band cup. For example, one serve of French lamb shanks (1 band) and one serve of roasted vegetables with balsamic vinegar (3 bands) provides the full four bands. After 2 to 3 hours, the ‘cup’ returns to zero.

The comprehensive cookbook incorporates 120 nutritious recipes, created by dietitians who can draw on a database of FODMAP-tested foods which according to the university’s head of translational nutrition science, Associate Professor Jane Muir, is the world’s largest such database.

All recipes are tested, and the book includes evidence-based advice drawing on more than 15 years of research by the Monash team. “Any profits will contribute to future research, so we hope this book will have a positive impact on millions of lives, either directly or indirectly,” she says.

Note: FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They are a group of carbohydrates that are not completely digested or absorbed in the intestines. The low-FODMAP diet restricts intake of these carbohydrates, which are found in a wide range of foods. According to the team at Monash University, the diet improves symptoms for three in four people with irritable bowel syndrome.

Low FODMAP: The Cookbook, published by Monash University.

Recipe for Salmon Poke Bowl

Serves 4


400g sashimi-grade salmon, cut into 2cm cubes
¼ cup spring onions (scallions) (green tops only), roughly chopped
4 cups cooked brown rice
200g edamame, cooked until tender
150g red cabbage, shredded
½ a cucumber, finely sliced
1 large carrot, grated
1 tbsp sesame seeds to serve


¼ cup soy sauce
2 tbsp rice wine vinegar
½ tbsp sriracha
1 tbsp maple syrup
2 tbsp sesame oil
2 tsp finely grated ginger


Add all sauce ingredients to a small bowl and whisk to combine.
Combine the salmon, the spring onion (scallion) tops and half the sauce in a bowl and gently toss to coat.
Divide the rice among four bowls, top with the salmon, edamame, red cabbage, cucumber and carrot. Sprinkle over the sesame seeds and serve with the remaining sauce on the side.

Recipe and image from: Low FODMAP: The Cookbook, published by Monash University, $59.95 (postage extra). Buy here from Monash University (this is NOT an affiliate link). Proceeds go towards research and the Monash FODMAP program.

**Enjoy many more delicious recipes from our Food Wine Travel files here.**

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