To go along with Part I and II of “Dealing with Food Intolerances”, I felt that talking more specifically about what a paleo AND low FODMAP diet looks like would be appropriate. What better way than to show you some of my own personal favorite go-to low FODMAP paleo meal ideas? Not that you’ve never seen my food before, oh yes I realize that you probably have…and if you keep reading you will definitely be seeing more of it, oops?
Regarding the low FODMAP diet ONLY versus low FODMAP + Paleo, if you are ONLY following low FODMAP and not paleo, gluten free grains are most definitely included. It’s not the gluten (protein) we’re avoiding in wheat, rye, and barley specifically, but rather the fructans (carbohydrate) found in wheat, rye, and barley that are difficult for many people to break down and digest.
I’ve found that I feel better when I limit grains, with the exception of white rice and occasional corn. I’m not sure if it’s the higher fiber content or something else, but too many grains cause me to feel gassy, bloated, and gross, similarly to when I eat cauliflower or brussels sprouts. It seems that paleo plus low FODMAP makes me feel my best! For an informative and easily broken down explanation of FODMAPs, click on this “what can I eat” food list or check out the Whole30 low FODMAP shopping list.
Now, I’ll get started with some of my favorite, TASTY, low FODMAP and paleo friendly meals for breakfast, lunch, and dinner! Why does this excite me so much? Because I can eat good food and experience no tummy troubles. Happy mouth, happy gut, happy life 🙂
Breakfast (or anytime, let’s be real)
Banana Blueberry Muffins – If you’re sensitive to even a small amount of honey, sub maple syrup for honey in this recipe. I find that I can tolerate small amounts of honey well in baked goods. As long as I don’t eat 4 muffins at a time. These are that good so be warned! Have one as a quick breakfast to-go with a banana or smoothie, or alongside eggs and bacon.
Basic sweet potato hash with ground meat and greens. Topped with an egg, of course! If you’re using sausage, make sure it doesn’t contain garlic and onion. I love sausage seasoned with just salt, pepper, sage and fennel, or a poultry seasoning mix!
Mini Frittatas with Sundried Tomatoes, Broccolini and Bacon. Since sundried tomatoes are dried and therefore concentrated, many people have trouble with larger amounts. Unless you’re eating 4 of these (again, be warned!) you won’t be getting a large amount at once.
Lemon Almond Spiced Snack Cake. Coconut sugar is a great low FODMAP sweetener! This is perfect as part of a make ahead, on the go breakfast.
A simple egg scramble with coconut oil fried sweet plantains. Another go-to favorite of mine, eggs and plantains are a win and great as a post run meal too.
Homemade pork breakfast sausage with eggs and cooked greens. I love that all my favorite greens are low FODMAP! Spinach, swiss chard, collards, and kale are frequent flyers around here, cooked in ghee, coconut oil, or bacon fat.
Lunch/Dinner
Buttery Dill Mustard Baked Salmon over a salad with baby spinach, tomatoes, and kalamata olives (yes!) And a side of fried green plantains, because I just can’t resist. Always seasoned with sea salt.
Low FODMAP meatloaf with maple chipotle ketchup and baked japanese sweet potato fries. Add some cooked greens in there too 🙂 Not my best photo, but trust me this is a good one to try!
Homemade bacon scallion chicken salad – just add some fresh greens and tomatoes for a complete meal! This stuff is the best, and worth the effort.
Paleo and low FODMAP taco salad. For some reason I haven’t made this an official “recipe”, probably because it’s just so simple! I spice grass fed ground beef with smoked paprika, chipotle chili pepper, cumin, and sea salt and cook in either ghee or coconut oil. I layer the salad with baby spinach, tomatoes and olives, beef mixture, homemade plantain chips, and lots of green onions. Sometimes I add half an avocado which usually is fine for me.
Basic burger with sweet potato fries. This might be my number one go to lunch/dinner meal. Grass fed beef or organic lamb or pork, roasted japanese sweet potato fries (these are leftover!) usually over spinach with olives and avocado or homemade mayo. If I stick to half a small avocado I don’t notice any ill effects at all, this makes me happy!
Boneless chicken thighs, seasoned with sea salt and smoked paprika and fried in ghee or bacon fat, over cooked greens, alongside spicy roasted potatoes. What I love most about this dinner is that minus the spices and greens for the kids, this is one that everyone really loves. Instead of greens I give them whatever raw veggie we have on hand, peppers and carrots are two favorites. It’s fun to play around with low FODMAP friendly spices and figure out what blends you love most. I’m still experimenting and finding some great ones I never would’ve thought of.
Okay I’ve gotten myself all exhausted AND hungry now, so I think I’ll break for lunch 🙂 Definitely will be using the go-to burger option for myself today!
What’s are your favorite low FODMAP paleo meals?
What are some of your favorite herb and spice blends?
I don’t eat Paleo but I definitely need to watch my intake of certain fruits and vegetables to avoid that awful stomach area feeling! These are great ideas, I want to make the snack cake 🙂
It’s a good one 🙂 And yes to those veggies, some of the best ones are also the worst!
Thanks for this, definitely helps! I do know too many grains bloat me just not sure what kind. I do fine with quinoa but not rice for some reason. BTW – my simplest recipes are always the ones everyone wants the recipe for. I never think to post them until someone says on Instagram they wan it.
I know, I get the same thing with IG! Simple is always good 🙂
Definitely glad that you followed up with this! I don’t have to eat either Paleo or Low Fodmap, and I’m still, to this day, not sure how I got out of that. But I suppose I did a modified anti-inflammation diet on my own when I was diagnosed, just without knowing it. I love herbs and spices, period. My fave fresh herb is basil. I just sings to me. I also love parsley, actually. Spices? Hmmm. Too many to mention!
I love basil but parsley I can pass on, although it makes everything pretty 🙂
I love your low FODMAP meal ideas!! While low FODMAP has helped me a ton, nothing is perfect quite yet. I plan on doing a reintroduction soon so I can really figure out what my trigger foods are. Also, all of your plantains look delish! I gotta hop on the plantain train!
Yup they’re good and really easy to peel/prep and cook, that’s why I love them!
I didn’t realize that avocado could be an iffy food. Luckily I seem to have no problem with that (it’s one of my favorite food). My favorite spice is rosemary. My mom always cooked with it growing up so it feels like “home.”
I still eat avocado and as long as I don’t eat a whole one in a sitting it’s fine. It’s medium on the FODMAP scale so for sensitive people it can be a problem. Rosemary is awesome and so hom-y 🙂
Love these recipes. I’m trying to start eating closer to a low FODMAP diet to see if it provides any relief for my stomach. I really love sweet potatoes and especially sweet potato fries but I feel like I’ve totally forgotten about them recently. I think it’s time to bring them back! Thanks for a great and super helpful post 😉
The Japanese sweet potatoes are the best by far in my opinion, definitely try roasting them!
wow Michele, your food looks so incredibly delicious! your ideas are all so impressive, it totally takes the scary part of the whole FODMAP thing out of the way. your food looks easy, interesting, and tasty – which is the best part and would be great for anyone regardless of their issues. it’s a bonus that it feels good on the inside 🙂 thank you!
honestly i’m taking notes, for me i just cook what i like and after reading your post i somehow managed to also like foods that are pretty much all low in the fodmaps. however i do like a brussel sprout by the bushel every now and then, which never sits that well but i prepare for it mentally lol. i love all the dark leafy greens, too! and for spice i love good sea salt, some turmeric, and pepper. and of course garlic, but i like it gently cooked or roasted. i love indian spices and all sorts of interesting spices, so i’m also playing with new spice blends.. makes for kitchen time (and eggs!) more interesting sometimes i guess. lol
Aw thank you, and you are much too kind! And yeah I have to mentally prep for garlic and really ask myself if it’s worth it! Brussels I’ve shied away from lately, although in very small amounts they’re fine, but I just want to eat a lot of them!
Thanks for sharing this Michele! There are so many ideas here. I don’t think I have food allergies, but I definitely feel better when I eliminate certain foods. I can feel a difference in my energy levels, especially when I’m running! Everything here looks so good..can’t wait to try them out!
I think most people feel better when eliminating excess sugar, processed foods, etc, even without any medical reason, and it’s especially for us runners to focus on all the good nutrition we can get 🙂 hope you try some!
Grass-fed burgers and sweet potato fries are probably are #1 go-to dinner option too. Scott loves sausage, but can’t eat it because it is very hard to find it without garlic or onion. We will have to look into your homemade suggestion! Those muffins look great – I have to recreate them soon.
Yes, I agree it’s harder to find sausage that’s “simple” but a couple of my local stores make their own and don’t add garlic! I think Whole Foods adds garlic to most of theirs, and I used to eat it all the time and loved it. Making your own is a great option 🙂
All of these meals looks delicious! We eat burgers and sweet potato fried pretty much every week. And I need to remember to make those blueberry muffins!
I eat so many sweet potato fries that I forget you can just bake them and eat 🙂 The fries do go really well with burgers though!