What Is The Low-FODMAP Diet

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Hi Friends! Welcome back to Healthy Grocery Girl! Today we’re taking an introductory look at the Low-FODMAP diet, who it is beneficial for, along with a lunch recipe that is low-FODMAP approved. This video is made possible by today’s partner, Fody Foods which will be featured in our recipe and keep scrolling this blog post to learn more!

As a Registered Dietitian Nutritionist I have a passion for staying relevant in research, continuing education and products related to gut health. My empathy and passion for gut disorders stems from my own personal journey. I have experienced gut health issues and it can be an incredibly frustrating time navigating the path to healing your gut and finding foods that uniquely support your body. 

What Is Gut Dysbiosis 

It can be easy and common to experience gut dysbiosis – which is when there is an imbalance of the microorganisms within our intestine. This can develop due to a number of reasons such as lifestyle factors, stress, medication, antibiotics, health conditions, food sensitivities and beyond.

For some, gut dysbiosis may lead to painful gas, bloating or IBS also known as Irritable Bowel Syndrome. A low-FODMAP diet may be beneficial to help identify triggering foods and manage digestive distress. 

What is a Low-FODMAP Diet?

FODMAPs stand for: fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. For some, these short chain carbohydrates may be poorly absorbed in the small intestine resulting in gas, bloating, diarrhea or constipation or further intestinal distress. 

Who Should follow a Low-FODMAP Diet?

If you are experiencing consistent digestive distress, it’s best to discuss your symptoms with your primary health care provider and a Registered Dietitian. He or she may recommend a low-FODMAP diet and guide you through the process. The low-FODMAP diet includes 3 phases including: elimination of high Fodmap foods, determination of sensitivities and reintroduction and finally personalization to create an on-going nutrition plan. 

What are High Fodmap Foods? 

The options for what to eat on a low-FODMAP diet is quite extensive so this does not have to be a restrictive or deprivation diet. Eating this way can be healthy, well-balanced and delicious. So what are FODMAP foods?

High FODMAP foods include:

Grains: Wheat & Rye

Fruit: Apple, Pear, Watermelon 

Vegetables: Onion, Garlic, Leek, Cauliflower, Most Mushrooms

Dairy: Milk and most milk products

Legumes: Most beans 

Important! This is not a complete list of FODMAP foods. Rather, it’s a list of some of the common, high FODMAP foods. 

I am really excited to share with you this simple nourish bowl recipe that is Low-FODMAP approved along with some great products from Fody Foods! 

Fody dressing with white bowl filled with nourish bowl ingredients.

Low Fodmap Nourish Bowl

Print Recipe


  • 1 cup of cooked quinoa
  • 1.5 cup of green cabbage thinly sliced
  • ¼ cup cucumber sliced
  • ¼ cup radish diced
  • ¼ cup red bell pepper thinly sliced
  • 1 tbsp unrefined coconut oil
  • 6 ounces of tempeh
  • ¼ avocado sliced


  • And Fody Foods low-FODMAP Sesame Ginger Sauce / Marinade


  • Cook the quinoa according to package directions.
  • Then add the coconut oil to a saute pan over medium heat. Add the sliced tempeh and cook for 5 minutes each side, or until browned.
  • Thinly slice and chop the vegetables, to get very thin cabbage I like to use a peeler, but you can do this with a mandolin slicer or simply with a sharp knife.
  • Once everything is cooked, add to a bowl and top with the Fody Foods Sesame Ginger Sauce / Marinade, enjoy!
Servings: 2
Author: Healthy Grocery Girl

White bowl with low fodmap foods and dressing on the side.

Hand holding Fody dressing.
White bowl with low fodmap ingredients. Surrounded by Fody dressing and sliced veggies.

For more recipes like this, check out these HGG low-FODMAP recipes here:

Berry Quinoa Breakfast Bowl

Use cashew butter to make low fodmap

Zoodles & Lemon Cilantro Meatballs

Opt out of using garlic to make low fodmap

Quinoa Kale Salad With Lemon Tahini Dressing

See below to view or print this recipe! If you make this Low-FODMAP Nourish Bowl, please share a photo on Instagram and tag me @HealthyGroceryGirl so I can easily find and like your creations! It’s so fun to connect with you and see what recipes you’re enjoying.

For more HGG recipe ideas you can also visit the HGG YouTube channel here! 

Megan showing different Fody food products.

More About Fody Foods!

Fody offers healthy, tasty food products that are low in FODMAPs. From snacks, sauces, marinades, pasta sauces, salad dressings to oils and spices Fody Foods makes it easy to add flavor to your meals or snacks. All Fody Foods products are free from garlic and onion. Fody Food’s products aim to provide you with more options for your diet, especially those who experience gut, bloating and other digestive issues. Their products are Monash-certified, giving you more delicious meals you can say YES to. 

You can find Fody products at your local Sprouts as well as many other retailers across the US! You can also shop their products online at fodyfoods.comClick here to use my discount code MEGAN15 for 15% off your first order! I’ve also included links below in the video description box for more information. 

Disclosure: Thank you to Fody Foods for sponsoring this post. 

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