Low FODMAP Guide – Tracey Warren Nutrition

Tracey Warren Nutrition

A Guide To

Low FODMAP Eating

A practical guide to calm your gut and feel well

20 Recipes Breakfast Lunch Dinner Snacks

The Low FODMAP diet is one of the most evidence-based approaches for managing IBS, bloating, abdominal pain and digestive discomfort. FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols – short-chain carbohydrates that are poorly absorbed in the small intestine and can trigger bloating, cramping and digestive discomfort.

This guide will help you understand which foods to choose, which to limit, and how to nourish your body beautifully while calming and supporting your gut health.

What is the Low FODMAP Diet?

The Low FODMAP diet was developed by Monash University in Australia and is currently the most evidence-based dietary intervention for IBS, with research showing it reduces symptoms in up to 75 percent of people who follow it correctly.

The Three Phases

Phase 1 – Elimination (2 to 6 weeks): All high FODMAP foods are removed from the diet to allow the gut to settle and symptoms to calm.
Phase 2 – Reintroduction (6 to 8 weeks): Each FODMAP group is reintroduced one at a time to identify personal triggers.
Phase 3 – Personalisation (ongoing): A long-term diet is established based on individual tolerances – avoiding only the specific FODMAPs that cause symptoms.
Important: This guide focuses on the elimination phase. Always work with a nutritional therapist for the reintroduction phase to ensure it is done correctly.
Quick Reference – Foods to Choose and Avoid
Food GroupLow FODMAP – Choose FreelyHigh FODMAP – Limit or Avoid
VegetablesCarrots, courgette, cucumber, aubergine, green beans, kale, spinach, tomatoes, peppers, potatoesGarlic, onions, leeks, mushrooms, asparagus, cauliflower, butternut squash
FruitBananas (firm), blueberries, strawberries, grapes, kiwi, oranges, pineappleApples, pears, mangoes, watermelon, cherries, dried fruit, fruit juice
GrainsOats, rice, quinoa, polenta, sourdough spelt bread, gluten free pasta and breadWheat, rye, barley, regular bread and pasta, couscous
ProteinChicken, turkey, beef, fish, eggs, tofu (firm), tempehMost legumes in large amounts – chickpeas, lentils, kidney beans (small servings ok)
DairyLactose free milk and yoghurt, hard cheeses, butterMilk, soft cheeses, cream, ice cream, regular yoghurt
Nuts and SeedsMacadamia, walnuts, pecans, pumpkin seeds, chia seeds (2 tbsp)Cashews, pistachios, large portions of most nuts
CondimentsOlive oil, soy sauce (small amount), maple syrup, most herbs and spicesGarlic and onion powder, honey, high fructose corn syrup, hummus
Always check portion sizes. Many foods are low FODMAP in small amounts but become high FODMAP in larger portions. The Monash University Low FODMAP app is the most up to date and reliable resource for portion guidance.
Breakfast Recipes
Recipe 1
Banana and Blueberry Overnight Oats
Serves 1  |  Prep 5 mins + overnight
Ingredients
  • 50g rolled oats
  • 150ml lactose free milk
  • 2 tbsp chia seeds
  • 1 firm banana, sliced
  • 80g blueberries
  • 1 tbsp maple syrup
  • 0.5 tsp cinnamon
  • 1 tbsp pumpkin seeds
Method
  1. Combine oats, milk, chia seeds and cinnamon in a jar.
  2. Stir well, seal and refrigerate overnight.
  3. In the morning stir and add extra milk if needed.
  4. Top with banana, blueberries and pumpkin seeds.
  5. Drizzle with maple syrup and serve.
Tracey’s tip: Use a firm banana rather than a very ripe one. Ripe bananas are higher in fructose and may trigger symptoms in sensitive individuals.
Recipe 2
Scrambled Eggs with Spinach and Tomatoes
Serves 1  |  Prep 10 mins
Ingredients
  • 3 eggs
  • 2 tbsp lactose free milk
  • 1 cup baby spinach
  • 6 cherry tomatoes, halved
  • 1 tsp olive oil
  • Salt and black pepper
  • 1 slice gluten free toast
  • Chives to garnish
Method
  1. Whisk eggs with lactose free milk, salt and pepper.
  2. Heat olive oil in a pan over medium heat.
  3. Add cherry tomatoes and cook for 2 minutes.
  4. Add spinach and wilt for 1 minute.
  5. Pour in eggs and stir gently until just set.
  6. Serve on gluten free toast with fresh chives.
Tracey’s tip: Eggs are an excellent low FODMAP protein source. Add a small knob of butter to the pan for extra richness without affecting FODMAP content.
Recipe 3
Rice Porridge with Strawberries and Maple
Serves 1  |  Prep 15 mins
Ingredients
  • 60g rice flakes
  • 250ml lactose free milk
  • 100g strawberries, sliced
  • 1 tbsp maple syrup
  • 0.5 tsp vanilla extract
  • 1 tbsp walnuts, chopped
  • Pinch of cinnamon
Method
  1. Place rice flakes and milk in a small saucepan.
  2. Cook over medium heat, stirring for 8 to 10 minutes.
  3. Add vanilla extract and a pinch of cinnamon.
  4. Pour into a bowl and top with strawberries.
  5. Scatter walnuts and drizzle with maple syrup.
Tracey’s tip: Rice porridge is a wonderful alternative to oat porridge for those who find oats uncomfortable. It is light, warming and easy to digest.
Recipe 4
Smoked Salmon and Egg Muffins
Serves 2  |  Prep 25 mins
Ingredients
  • 4 eggs
  • 80g smoked salmon, chopped
  • 1 cup spinach, chopped
  • 6 cherry tomatoes, halved
  • 2 tbsp lactose free cream cheese
  • Fresh chives, chopped
  • Salt and black pepper
  • Olive oil for greasing
Method
  1. Preheat oven to 180c. Grease a 6-hole muffin tin with olive oil.
  2. Whisk eggs with salt and pepper.
  3. Divide spinach, salmon and tomatoes between the holes.
  4. Pour egg mixture over the fillings.
  5. Add a small dollop of cream cheese to each.
  6. Bake for 15 to 18 minutes until set. Scatter with chives.
Tracey’s tip: These muffins keep in the fridge for 3 days and are brilliant for batch cooking. Reheat gently in the microwave or eat cold for a quick protein-rich breakfast.
Recipe 5
Peanut Butter and Banana Rice Cakes
Serves 1  |  Prep 5 mins – no cook
Ingredients
  • 2 plain rice cakes
  • 2 tbsp natural peanut butter
  • 1 firm banana, sliced
  • 1 tsp maple syrup
  • Pinch of cinnamon
  • 1 tsp chia seeds
Method
  1. Spread peanut butter generously over each rice cake.
  2. Layer banana slices on top.
  3. Drizzle with a little maple syrup.
  4. Sprinkle with cinnamon and chia seeds.
  5. Serve immediately.
Tracey’s tip: Peanut butter is low FODMAP in portions of up to 2 tablespoons. Choose a natural version with no added sugar or oils for the best gut-friendly option.
Lunch Recipes
Recipe 6
Quinoa and Roasted Vegetable Bowl
Serves 2  |  Prep 10 mins | Cook 30 mins
Ingredients
  • 150g quinoa, rinsed
  • 1 courgette, sliced
  • 1 red pepper, chopped
  • 200g cherry tomatoes
  • 2 tbsp olive oil
  • 1 tsp smoked paprika
  • 80g baby spinach
  • 2 tbsp pumpkin seeds
  • Juice of 1 lemon
Method
  1. Cook quinoa per packet instructions. Set aside.
  2. Preheat oven to 200c. Toss vegetables in olive oil and paprika.
  3. Roast for 25 minutes until golden.
  4. Dress spinach with lemon juice and olive oil.
  5. Assemble bowls with quinoa, spinach and roasted vegetables.
  6. Scatter pumpkin seeds and season well.
Tracey’s tip: Quinoa is a complete protein and one of the best low FODMAP grain alternatives. Make a large batch on Sunday for quick lunches throughout the week.
Recipe 7
Chicken and Rice Noodle Salad
Serves 2  |  Prep 15 mins | Cook 15 mins
Ingredients
  • 200g rice noodles
  • 2 chicken breasts, cooked and shredded
  • 1 carrot, julienned
  • 1 cucumber, sliced
  • 80g bean sprouts
  • 2 tbsp gluten free soy sauce
  • 1 tbsp sesame oil
  • 1 tbsp lime juice
  • 1 tsp maple syrup
  • Coriander and sesame seeds
Method
  1. Cook rice noodles per packet instructions. Cool under cold water.
  2. Whisk soy sauce, sesame oil, lime juice and maple syrup together.
  3. Combine noodles, chicken, carrot, cucumber and bean sprouts.
  4. Pour dressing over and toss well.
  5. Serve topped with coriander and sesame seeds.
Tracey’s tip: Use gluten free tamari rather than regular soy sauce to keep this dish low FODMAP. The flavour is identical and widely available in most supermarkets.
Recipe 8
Baked Potato with Tuna and Chive
Serves 2  |  Prep 5 mins | Cook 60 mins
Ingredients
  • 2 large baking potatoes
  • 2 tins of tuna in spring water
  • 2 tbsp mayonnaise
  • 1 tsp Dijon mustard
  • Large bunch of fresh chives
  • 80g baby spinach
  • Salt and black pepper
  • Olive oil
Method
  1. Preheat oven to 200c. Rub potatoes with olive oil and salt.
  2. Bake for 60 minutes until crispy outside and fluffy inside.
  3. Drain tuna and mix with mayonnaise, mustard and chives.
  4. Cut potatoes open and fluff the inside.
  5. Fill generously with tuna mixture.
  6. Serve alongside baby spinach.
Tracey’s tip: Potatoes are wonderfully low FODMAP and very satisfying. Avoid adding high FODMAP toppings like regular sour cream, onions or baked beans.
Recipe 9
Tomato and Basil Soup
Serves 4  |  Prep 10 mins | Cook 25 mins
Ingredients
  • 800g tinned chopped tomatoes
  • 1 large carrot, diced
  • 2 sticks celery, sliced
  • 500ml vegetable stock (no onion or garlic)
  • 2 tbsp olive oil
  • 1 tsp dried oregano
  • Large handful of fresh basil
  • Salt and black pepper
  • Lactose free cream to serve
Method
  1. Heat olive oil and soften carrot and celery for 5 minutes.
  2. Add tinned tomatoes, stock and oregano.
  3. Simmer for 20 minutes.
  4. Blend until smooth with fresh basil.
  5. Season well and serve with a swirl of lactose free cream.
Tracey’s tip: Always check the label on vegetable stock – most contain onion or garlic which are high FODMAP. Look for low FODMAP certified stocks or make your own.
Recipe 10
Rice Paper Rolls with Prawns
Serves 2  |  Prep 20 mins – no cook
Ingredients
  • 8 rice paper sheets
  • 200g cooked king prawns
  • 1 carrot, julienned
  • 1 cucumber, julienned
  • 80g rice vermicelli, cooked
  • Fresh mint and coriander
  • 2 tbsp gluten free soy sauce
  • 1 tbsp lime juice
  • 1 tsp sesame oil
Method
  1. Soak rice paper sheets briefly in warm water until pliable.
  2. Lay flat and layer prawns, carrot, cucumber, noodles and herbs.
  3. Roll tightly, folding in the sides as you go.
  4. Mix soy sauce, lime juice and sesame oil for dipping.
  5. Serve immediately.
Tracey’s tip: Rice paper rolls are a brilliant low FODMAP lunch. Prepare the fillings in advance and assemble just before eating – they do not keep well once rolled.
Dinner Recipes
Recipe 11
Lemon and Herb Baked Salmon
Serves 2  |  Prep 10 mins | Cook 20 mins
Ingredients
  • 2 salmon fillets
  • 1 courgette, sliced
  • 200g green beans
  • 1 lemon, sliced
  • 2 tbsp olive oil
  • Fresh dill and parsley
  • Salt and black pepper
  • 150g baby new potatoes
Method
  1. Preheat oven to 200c. Boil potatoes for 12 minutes. Drain.
  2. Place salmon on a baking tray with courgette and green beans.
  3. Drizzle with olive oil and top with lemon slices and herbs.
  4. Season well and bake for 18 to 20 minutes.
  5. Serve with the boiled new potatoes.
Tracey’s tip: Salmon is one of the most anti-inflammatory foods you can eat. Marinate in olive oil, lemon juice and fresh herbs for 30 minutes before baking for extra flavour.
Recipe 12
Chicken and Vegetable Stir-fry with Rice
Serves 2  |  Prep 15 mins | Cook 15 mins
Ingredients
  • 2 chicken breasts, sliced
  • 1 red pepper, sliced
  • 1 carrot, julienned
  • 200g green beans
  • 80g bean sprouts
  • 2 tbsp gluten free soy sauce
  • 1 tbsp sesame oil
  • 1 tsp fresh ginger, grated
  • 1 tbsp garlic infused olive oil
  • 200g cooked white rice
Method
  1. Heat garlic infused oil in a wok on high heat.
  2. Add chicken and cook for 5 to 6 minutes until golden.
  3. Add ginger and stir for 30 seconds.
  4. Add all vegetables and stir-fry for 4 to 5 minutes.
  5. Add soy sauce and sesame oil and toss together.
  6. Serve over white rice.
Tracey’s tip: Garlic infused olive oil is your best friend on a low FODMAP diet. It gives all the flavour of garlic without the fructans that trigger symptoms. Widely available in supermarkets.
Recipe 13
Beef and Vegetable Rice Bowl
Serves 2  |  Prep 10 mins | Cook 20 mins
Ingredients
  • 300g lean beef mince
  • 1 red pepper, diced
  • 1 courgette, diced
  • 200g cherry tomatoes
  • 2 tbsp gluten free soy sauce
  • 1 tbsp garlic infused olive oil
  • 1 tsp smoked paprika
  • 200g cooked white rice
  • Fresh coriander
Method
  1. Heat garlic oil in a pan and brown the beef mince.
  2. Add pepper, courgette and paprika. Cook 5 minutes.
  3. Add cherry tomatoes and soy sauce. Simmer 10 minutes.
  4. Season well.
  5. Serve over white rice with fresh coriander.
Tracey’s tip: White rice is lower FODMAP than brown rice in large portions. If you prefer brown rice keep the portion to half a cup cooked to stay within safe FODMAP limits.
Recipe 14
Baked Cod with Roasted Potatoes and Greens
Serves 2  |  Prep 10 mins | Cook 35 mins
Ingredients
  • 2 cod fillets
  • 300g baby potatoes, halved
  • 200g kale, stems removed
  • 2 tbsp olive oil
  • 1 lemon
  • 1 tsp dried thyme
  • Salt and black pepper
  • 2 tbsp capers optional
Method
  1. Preheat oven to 200c. Toss potatoes in olive oil and thyme.
  2. Roast potatoes for 25 minutes until golden.
  3. Place cod on a tray, drizzle with olive oil and lemon juice.
  4. Bake cod for 12 to 15 minutes.
  5. Wilt kale in a pan with olive oil for 3 minutes.
  6. Serve cod on kale with roasted potatoes and lemon wedges.
Tracey’s tip: White fish like cod, haddock and sea bass are all low FODMAP and wonderfully light on the digestive system. Brilliant choices when your gut needs some rest.
Recipe 15
Turkey and Vegetable Baked Rice
Serves 4  |  Prep 15 mins | Cook 40 mins
Ingredients
  • 400g turkey mince
  • 250g long grain white rice
  • 500ml chicken stock (no onion or garlic)
  • 1 red pepper, diced
  • 1 courgette, diced
  • 200g cherry tomatoes
  • 1 tbsp garlic infused olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
Method
  1. Preheat oven to 180c. Brown turkey in garlic oil in an oven-proof dish.
  2. Add pepper, courgette, paprika and oregano. Stir well.
  3. Add rice, tomatoes and stock. Stir to combine.
  4. Cover tightly with foil and bake for 35 minutes.
  5. Remove foil and bake a further 5 minutes. Season and serve.
Tracey’s tip: This is a wonderful batch cook dinner. Make a big dish on Sunday and it keeps in the fridge for 4 days. Reheat with a splash of water to keep the rice moist.
Snack Recipes
Recipe 16
Peanut Butter Energy Balls
Makes 12  |  Prep 15 mins + 30 mins chilling
Ingredients
  • 150g rolled oats
  • 4 tbsp natural peanut butter
  • 3 tbsp maple syrup
  • 2 tbsp chia seeds
  • 1 tsp vanilla extract
  • 50g dark chocolate chips
  • Pinch of salt
Method
  1. Combine all ingredients in a bowl and mix well.
  2. Refrigerate for 30 minutes to firm up.
  3. Roll into balls roughly the size of a golf ball.
  4. Store in an airtight container in the fridge for up to 1 week.
Tracey’s tip: Make a double batch and keep them in the freezer. They defrost in 10 minutes and make a perfect grab and go snack that keeps blood sugar stable between meals.
Recipe 17
Rice Cakes with Cream Cheese and Cucumber
Serves 1  |  Prep 5 mins – no cook
Ingredients
  • 2 plain rice cakes
  • 3 tbsp lactose free cream cheese
  • 0.5 cucumber, thinly sliced
  • Fresh chives, chopped
  • Salt and black pepper
  • Pinch of smoked paprika
Method
  1. Spread cream cheese generously on each rice cake.
  2. Layer cucumber slices on top.
  3. Sprinkle with chives, salt, pepper and paprika.
  4. Serve immediately.
Tracey’s tip: Rice cakes are one of the most versatile low FODMAP snacks. Try with mashed firm banana and a drizzle of maple syrup for a sweet alternative.
Recipe 18
Strawberry and Banana Smoothie
Serves 1  |  Prep 5 mins – no cook
Ingredients
  • 1 firm banana
  • 100g strawberries
  • 150ml lactose free milk
  • 1 tbsp chia seeds
  • 1 tbsp peanut butter
  • 1 tsp maple syrup
  • Small handful of ice
Method
  1. Add all ingredients to a blender.
  2. Blend until smooth and creamy.
  3. Add extra milk if too thick.
  4. Pour into a glass and serve immediately.
Tracey’s tip: Add a small handful of spinach for extra nutrients without changing the flavour. This smoothie provides protein, healthy fats and slow-release carbohydrates in one glass.
Recipe 19
Walnuts and Dark Chocolate
Serves 1  |  Prep 2 mins
Ingredients
  • 30g walnuts (about 14 halves)
  • 20g dark chocolate (70 percent or above)
  • 1 firm banana optional
Method
  1. Portion out walnuts into a small bowl.
  2. Break dark chocolate into pieces alongside.
  3. Add banana slices if desired.
  4. Enjoy mindfully as a satisfying afternoon snack.
Tracey’s tip: Dark chocolate at 70 percent or above is low FODMAP in portions up to 30g. Walnuts are one of the richest plant sources of omega-3 fatty acids and wonderfully anti-inflammatory.
Recipe 20
Carrot Sticks with Peanut Butter Dip
Serves 2  |  Prep 5 mins – no cook
Ingredients
  • 3 large carrots, cut into sticks
  • 4 tbsp natural peanut butter
  • 1 tbsp gluten free soy sauce
  • 1 tbsp lime juice
  • 1 tsp maple syrup
  • 1 tsp sesame oil
  • Sesame seeds to garnish
Method
  1. Cut carrots into even sticks and arrange on a plate.
  2. Whisk peanut butter, soy sauce, lime juice, maple syrup and sesame oil.
  3. Add a splash of warm water to loosen if needed.
  4. Pour into a small bowl and garnish with sesame seeds.
  5. Serve alongside carrot sticks.
Tracey’s tip: This dip also works beautifully with rice crackers or cucumber sticks. Make a larger batch and keep it in the fridge for up to 4 days.
A Note from Tracey

The Low FODMAP diet is a powerful tool but it is also one of the most complex dietary protocols to follow correctly. The elimination phase is just the beginning. The reintroduction phase – where you systematically test each FODMAP group to identify your personal triggers – is where the real individualisation happens.

Many people make the mistake of staying on a strict Low FODMAP diet long term. This is not recommended as it can reduce the diversity of your gut microbiome over time. The goal is always to identify your specific triggers and then return to as varied and nourishing a diet as possible.

Important Reminders

This guide is for informational purposes and should not replace personalised medical advice. Always consult your GP or a qualified nutritional therapist before starting a Low FODMAP diet.

Portion sizes matter enormously on Low FODMAP. A food that is safe in a small portion may trigger symptoms in a larger one. The Monash University app is the gold standard resource for portion guidance.

The Low FODMAP diet is a temporary diagnostic tool, not a permanent way of eating. Work with a qualified practitioner to complete all three phases properly.

Ready for personalised gut health support? Book a free 15-minute call at traceywarrennutrition.co.uk and let me work out exactly what is going on for you.

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