Low FODMAP Instant Pot Recipes That Are Healthy & Nourishing (2024)

In today's roundup, we are showcasing healthful and healing low FODMAP Instant Pot recipes that are suitable for those following this dietary protocol to manage digestive issues such as IBS, Sibo, general bloating, and so on. We will touch briefly on what the low FODMAP diet is but the purpose of this post is to get you inspired by some tasty yet non-problematic for your digestion meals that can be cooked in the pressure cooker.

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What Is A Low FODMAP diet?

A diet low in FODMAPs is essentially a type of elimination diet prescribed as a healing protocol for people with irritable bowel syndrome (IBS, to treat small intestinal bacterial overgrowth and other GI issues.

A low FODMAP diet is a 3-step approach to healing digestive issues that includes elimination and reduction of certain foods high in FODMAPS, reintroduction, and personalization.

FODMAPS is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols - types of carbohydrates or sugars - that might be a culprit for certain reactions and symptoms. They include:

  • Fructose is found in fruits and sugary foods as well as some vegetables.
  • Lactose is found in dairy.
  • Fructans are found in grains.
  • Galactans are found in beans and lentils.
  • Polyols are found in sugar alcohols like xylitol, sorbitol, and maltitol.

These particular types of carbohydrates are more likely to resist digestion which ultimately leads to digestive issues. They pass through the small intestine slowly which attracts water. Later, they ferment in the gut which can cause pain, bloating, gas, diarrhoea, and other GI issues. Many people are fine with FODMAPS even if they do experience these symptoms. However, those with preexisting issues such as SIBO and especially with IBS could consider a low FODMAP diet to see if they are being impacted by these specific foods.

Some foods are higher or lower in FODMAPS so the diet is based on avoiding particularly problematic foods such as garlic, onions, cruciferous vegetables, wheat and rye, all beans and lentils, some (but not all) dairy, some (but not all) fruits and so on.

You can check out this 101 article for more information about the low FODMAP diet and which foods are avoided and which are okay.


When you first get familiar with the low FODMAP diet, it may seem that it's very restrictive (as with most elimination diets) but once you think outside the square, there are lots of fantastic recipes and dishes you can make with the foods you are allowed to eat. Luckily, there are many recipe developers and bloggers dedicated to Low FODMAP diet and we've collated some of our favorite low FODMAP Instant Pot dishes below.

Low FODMAP Instant Pot Beef Stew

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This stew combines classic beef stew flavors with the modern, quick-cooking approach of the Instant Pot. Tender beef, carrots, parsnips, scallion (greens), red wine, and tomato make a rich dish that is a cinch to pull together. Serve this with mashed potatoes, steamed potatoes, grits, or polenta. Recipe from FODMAP Everyday.


Making a lovely chicken curry or a gorgeous Moroccan chickpea stew and need a side dish to go with it? In only 10 minutes, you can have perfectly cooked rice as a side dish. A bowl of aromatic Instant Pot turmeric jasmine rice is not only delicious but it comes with many health benefits. Gluten-free, vegan-friendly recipe. Recipe from Instant Pot Eats.

Low FODMAP Instant Pot Chicken Cacciatore

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Filled with yummy Mediterranean flavors like tomatoes, oregano, and Kalamata olives, Low FODMAP Instant Pot Chicken Cacciatore is a delicious and practically hands-off supper option! Serve over polenta, rice or mashed potatoes. Recipe from Fun Without FODMAPS.


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Bring in some sunshine with this Instant Pot Lemon Chicken! Boasting tender chicken thighs drizzled in a decadent, creamy, lemon sauce, this Instant Pot Lemon Chicken is delicious and comforting yet light due to the abundance of citrusy flavor. Quick and easy to prepare and perfect for a weeknight dinner at any time of year, this recipe is also Paleo, Whole30, and low FODMAP. Recipe from Good Noms, Honey.

Low-FODMAP Pressure Cooker Italian Beef

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This Italian Beef featuring Mezzetta Peperoncini is a quick and delicious dinner option that is low-FODMAP, low-carb, keto, gluten-free, grain-free, dairy-free, and sugar-free! Recipe from Real Balanced.


The best thing about cooking ‘boiled’ eggs in the Instant Pot is that you can add them in, press the button, and walk away. There is no need to wait for the water to boil first. It’s also super convenient for those times when you can’t use the stove for whatever reason (e.g. renovating the kitchen, living in a student dorm, summer heat). Recipe from Instant Pot Eats.

Low FODMAP Instant Pot Chicken Noodle Soup

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Combining dark and white meat chicken, carrots and parsnips, scallion and leek greens, Chicken Stock, and low egg noodles for a nourishing, warming bowl of soup. The nostalgic flavors you want in a short amount of time using the Instant Pot.Recipe from FODMAP Everyday.


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Packed with bell peppers, tomato, ginger & spices, this dish is inspired by a popular South Asian dish,Khichdi.Recipe from A Saucy Kitchen.

Pressure Cooker Low-FODMAP Citrus Carnitas

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Finding a carnitas recipe without onions or garlic is difficult. So how do you solve this flavor dilemma?Pineapple, orange zest, and orange juice! Recipe from Real Balanced.

Low FODMAP Turkey Chili with Sweet Potato & Lentils

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Warm-up with a bowl of hearty and flavorful Low FODMAP Turkey Chili. It’s filled with protein-packed turkey, low FODMAP amounts of lentils and sweet potatoes, warming spices, and a touch of cinnamon. Recipe from Fun Without FODMAPS.


TheseInstant Pot baby potatoes with dill & butter will complement any main course on the table. It’s a delicious crowd-pleasing side dish that works with any dietary restriction. For a dairy-free version, use olive oil instead of butter.Recipe from Instant Pot Eats.


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Pumpkin chicken chili made bean-less for a lower-carb, paleo, and Low-FODMAP approach to chicken chili! This cozy chili recipe is so easy to make and is so nice and comforting for chilly weather. Recipe from The Roasted Root.

Low FODMAP Instant Pot Cuban-Style Pork

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The pork shoulder incorporates the flavors of orange and lime and takes advantage of the orange marmalade which gives a sweetness from sugar and the tart flavor and texture from orange peels.A perfect dish accented with freshly squeezed lime juice, oregano, and cumin. Recipe from FODMAP Everyday.


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Tender potatoes mixed with crunchy veggies and coated in a creamy, tangy, mouthwatering dressing. Paleo and Whole30 compliant as well as low FODMAP. Recipe from Good Noms, Honey.

Instant Pot Low FODMAP Tomato-Basil Pasta

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This creamy Low FODMAP Tomato-Basil Pasta is made with just 7 ingredients for an easy supper and ready in about an hour. Recipe from Fun Without FODMAPS.


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An easy vegetable soup recipe with fresh vegetables comes together in 30 minutes. A healthy vegan, paleo, whole30 dinner recipe for chilly fall and winter months! Recipe from The Roasted Root.


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Low FODMAP Instant Pot Recipes That Are Healthy & Nourishing (2024)


What low FODMAP foods give you energy? ›

Foods containing energy

See the below list for some low FODMAP foods that help to provide energy in the diet: Carbs: potatoes, rice, popcorn, oats, quinoa, maple syrup, strawberry jam, spelt sourdough/gluten free bread.

Is Greek yogurt low FODMAP? ›

Greek yogurt is made by straining yogurt, creating a thicker and creamier texture. This process removes whey and most lactose, making Greek yogurt lower in lactose and low FODMAP at 23g, as per Monash (3).

Is sourdough bread high FODMAP? ›

So if the sourdough is made from wheat/rye flour and/or has not undergone traditional sourdough processing, it is most likely high FODMAP. If the dough is made from wheat/rye flour but is a traditional sourdough, one serving (1-2 pieces) should still be low FODMAP.

Are chickpeas low FODMAP? ›

Chickpeas are generally a high FODMAP food due to their galacto-oligosaccharide (GOS) content. However, if you eat ¼ cup or less of canned chickpeas that have been rinsed and drained, they are actually low FODMAP. This is because FODMAPs are water-soluble and leach out of the chickpeas into the brine of the can.

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

Does low FODMAP heal your gut? ›

The low-FODMAP diet temporarily restricts these carbohydrates in order to relieve uncomfortable symptoms and give your digestive system a rest. Removing irritants gives your gut lining a chance to repair itself and can help restore a healthy balance of gut flora.

Can I eat peanut butter on a Fodmap diet? ›

Yes. Peanut butter has a low FODMAP threshold of 50g or 2 tablespoons per serve. Interestingly, Monash lists 140g of peanut butter as having moderate amounts of excess threshold.

Can I have coffee on low FODMAP diet? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

Is Peanut Butter high FODMAP? ›

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Is Trader Joe's sourdough low FODMAP? ›

You can read more about FODMAPs and sourdough below, but first let's compare two brands, Trader Joe's San Francisco Sourdough and Whole Foods Bakery Sourdough. TJ's brand uses a traditional sourdough fermentation process, which means its Low FODMAP!

Are pickles FODMAP friendly? ›

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Is popcorn low FODMAP? ›

Popcorn is naturally low in FODMAPs, making it a suitable food for people on a low FODMAP diet to manage their symptoms. A low FODMAP serving of popcorn is up to 7 cups (56 grams) of popped popcorn.

Is Sweet Potato a FODMAP? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Are blueberries FODMAP friendly? ›

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Are olives a low FODMAP food? ›

Olives are low FODMAP. This means they can be consumed according to your appetite. As always, check the label to detect any high FODMAP ingredient added to olives, such as garlic. However, olives are a source of fat, and if you are an IBS sufferer, you should eat them in moderation to avoid IBS symptoms.

Why am I so tired on low FODMAP diet? ›

Unfortunately, many newbies to the low FODMAP diet remove foods entirely from their diet instead of swapping them. Deleting foods from your diet can reduce the calories (energy) available for your body and your nutrient intake, which can make you feel tired or headachy.

Does low FODMAP make you tired? ›

Over time, if you follow only strict low FODMAP eating, you might notice yourself getting more tired, having more headaches, constipation, muscular weakness, or getting sick more easily. These are all signs of potential vitamin and mineral shortages.

Does high FODMAP cause fatigue? ›

FODMAPs may be a causative factor in GI symptoms and to some extent in extraintestinal symptoms such as fatigue and loss of vitality in some NCGS patients.

Are there any low Fodmap energy drinks? ›

Looking for an IBS friendly energy boost? Introducing Fodilicious Energy Infusion Waters. The World's first low FODMAP energy drinks certified for all stages of the low fodmap diet, gut friendly, all natural energy drinks.

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