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3 Mouthwatering FODMAP Lunch Recipes

10-minute Mushroom & Spinach Polenta With Thyme

This is extremely tasty for a vegetarian polenta dish, and super quick for lunch, as it only takes 10 minutes!

The key is to put as much flavour into the polenta as possible by using this creamy version with mixed mushrooms, it couldn’t taste better. If you want it with meat and you have any cooked chicken available, just toss it in to warm through.

Serves: 2

Prep and cook time: 10 minutes

Dietary: Nut free, 100% vegan


4oz mixed mushrooms (chestnut, field, shitake etc.)

½tsp dried thyme (you can use oregano, rosemary, sage or any of your favorites

1tbsp olive oil

Pinch of kosher salt

Ground black pepper, to taste

2 handfuls baby spinach

250g readymade polenta (usually in a tube or block).

50g tinned light coconut milk

50g vegetable broth (FODMAP broth can be purchased in large supermarkets or health food shops

A few strands of fresh parsley, finely chopped.


  1. In a medium sized saucepan over a low/medium heat, mix together the olive oil, mushrooms, herbs, salt and pepper and cook for 2-3 minutes.
  2. Add polenta in chunks, breaking or mashing it down. Cook for around 5 minutes, until smooth and creamy.
  3. Add the coconut milk slowly to achieve the right consistency. By all means use more if required. Add the baby spinach and cook until just wilted.

Serve immediately, with a little chopped fresh parsley on top.

Nutrition:Calories 183, Carbs 32g, Fat 4g, Protein 6g, Fiber 3g

A quick tip here is that following a low FODMAP diet can help food intolerances. They’re great at giving you the upper hand when fighting off food intolerances.


Crunchy Asian Rainbow Salad

You can eat this healthy salad as an accompaniment to chicken or seafood, or on its own. Keep well in the fridge for up to 4 days, so you could make a big batch of it. If you want the salad for work, just use an airtight plastic container.

Prep time: 15 mins

Cook time: N/A

Serves: 2

Dietary: Dairy-Free, Gluten-Free


Chicken Salad:

120g shredded, cooked chicken

1 cup finely shredded green cabbage

½ cup finely shredded red cabbage

1 medium carrot, trimmed and grated

1 red bell pepper, cored and finely sliced

½ small cucumber, ends trimmed, cut into large julienne or small cubes

5g chopped fresh cilantro

20g chopped plain peanuts, not roasted or salted

10g chopped spring onions, green parts only

2tbsp Asian dressing (see below)


  1. So simple. Just prepare all the fresh salad! If you are using our suggested dressing, you can either keep it in a separate container and pour over when ready to eat or pour it over and thoroughly mix through the salad.
  2. If you are allergic to nuts, please leave them out.

Nutrition:(per serving): Calories 314, Carbs 15g, Fat 19g, Protein 24g


How about adding an Asian dressing?

Far Eastern Ginger Dressing

This is a great dressing to serve with your salad, whether it includes chicken or seafood, it’s a winner! 2tbsp is just enough to stay within low FODMAP, but it will keep refrigerated for up to 5 days. Ginger is a wonderful anti-inflammatory aid but be careful, it deepens in flavour (stronger) the longer you leave it in the fridge!

Serves: 1 cup (280ml)

Prep time: Less than 10 mins

Serves: 2

Dietary: Dairy-Free, Gluten-free


1/3 cup of olive oil

1/3 cup of rice wine vinegar

2 carrots (large) peeled and sliced into thin matchsticks

1tbsp fresh ginger, peeled and very finely chopped

2tbsp lime juice (you can add a bit at a time to check flavour)

1tbsp maple syrup

1tsp raw honey

A little salt for seasoning


  1. Using a blender, mix together the olive oil, vinegar, carrots, ginger, lime juice, maple syrup and honey. Lastly, add the salt. Blend until thoroughly combined.

Nutrition: Calories 39, Carbs 2g, Fat 3g, Protein 0g, Fibre 0g

If you liked these FODMAP recipes then you’ll love the low FODMAP breakfast recipes and low FODMAP dinner recipes!

Sian Baker

Medically reviewed by Sian Baker, Dip ION mBANT mCNHC – Written by Beth Giddings.

Updated on 1st December 2021