Spring is the perfect time to mix up your meals and try something new.
Berries are just starting to arrive, trees are bursting with lemons, and herbs are abundant.
Farmers markets are overflowing with gorgeous produce, and everything is so fresh and full of flavor. Take advantage of the delicious spring produce with these IBS-friendly, low FODMAP recipes.
1. Gluten-free Dutch baby with blueberry maple syrup
Imagine a pancake, crepe, and fluffy angel cake all had a baby.
They would make this Dutch baby, a delightful, easy-to-make breakfast treat. This gluten-free version is made with oat flour, so you’ll stay full at least until lunch.
Substitute a lactose-free milk or a dairy alternative such as almond, oat, or rice milk for the 2/3 cup whole milk in the recipe.
2. Low FODMAP blueberry and coconut muffins
Blueberries are fully back in season, which means one thing: muffins. These moist muffins require only seven ingredients, and they come together in less than an hour.
3. Coconut yogurt
Probiotics are an important part of healthy digestion, especially for people with IBS. Add some good bugs to your diet with this vegan coconut yogurt.
4. Slow cooker berry breakfast quinoa
Forget the sad instant packets and lumpy oatmeal. Wake up to a hot, ready-to-go breakfast with this slow cooker berry quinoa.
Spring berries add a burst of color and flavor to this nutritious breakfast. Make a large batch and save the rest in the fridge so you can eat breakfast all week without lifting a finger.
5. Refreshing veggie-stuffed spring rolls
Spring rolls make crunchy veggies downright delightful, and VeryWellFit offers a recipe that allows for a delicious variety of substitutions for the usual cabbage.
This fresh recipe makes a great packed lunch. Leftovers last a few days in the fridge, so you can make a bunch and enjoy them throughout the week.
6. Soft, gluten-free tapioca wraps
Most store-bought gluten-free wraps are less flexible than the cardboard they’re packed with. Make your own soft wrap that won’t break the moment you try to bend it.
This recipe uses tapioca flour to get the perfect texture, plus a touch of low FODMAP cheese for flavor. Substitute lactose-free milk if necessary.
7. California roll sushi bowls
Homemade sushi is time-consuming and taxing. Get all of the flavor without any of the rolling disasters.
If you stick to a strict low FODMAP diet, substitute tamari or coconut aminos for the soy sauce and use garlic-free chili sauce.
8. Wasabi-toasted nori crisps
Light up your tongue (and sinuses) with this crunchy snack. Seaweed is full of healthy vitamins and minerals, and these nori crisps will cost you a fraction of the individual snack packs.
9. Basil pesto dip
You won’t be able to tell that this dip is gluten-free. Fresh basil, olive oil, and pine nuts combine to make an incredible dip. You can also spread the dip on a sandwich, wrap, or meat to bump up the flavor.
10. Vietnamese pickles
Condiments and other flavor enhancers can be a huge challenge on a low FODMAP diet. These Vietnamese pickles make a great IBS-friendly topping that will add flavor (and healthy probiotics) to your plate.
11. Triple herb overnight dinner rolls
Every day is a good day for a dinner roll, but these herbed rolls are perfect for spring.
The light and airy dough is made with fresh rosemary, sage, and thyme to add bursts of flavor. Even better, your dinner companions will never know they’re gluten-free.
For a low FODMAP alternative, substitute oat, coconut, almond, or rice milk for the whole milk in the recipe.
12. Creamy red pepper pesto pasta
Rich and creamy pasta doesn’t have to be a thing of the past. This decadent recipe is surprisingly healthy and IBS-friendly.
Made with roasted red pepper and only 1/3 cup of lactose-free cream, you can enjoy your pasta without worrying about excessive calories or fat.
13. Zucchini boats
These are even tastier than a stuffed baked potato and way better for you. The halved zucchini are hollowed out and filled with peppers, tomatoes, herbs, and pine nuts to create a deeply satisfying, Italian-inspired dinner.
14. Chicken satay stir-fry with rice noodles
Ditch the greasy, high-FODMAP takeout! This rice noodle stir-fry is just as comforting as its boxed counterpart, and it won’t leave you with a junk-food hangover the next day.
15. BBQ rub
Good barbecue is all about the rub. Mix your own secret blend that won’t rub you the wrong way.
This recipe uses smoked sweet paprika, peppercorns, and espresso coffee. Substitute decaf espresso beans if your system is especially sensitive to caffeine.
16. Gluten-free cranberry blueberry mini galettes
Easier than pie, these personal galettes are heaven. The flaky, buttery crust is the perfect combination with the tart berries. Dessert doesn’t get much better than this.
17. Flourless chocolate cake
This flourless chocolate cake manages to be rich without being too heavy. Egg whites add a nice texture and airiness to the cake while preserving the melt-in-your-mouth perfection.
18. Vegan strawberry ice cream
This coconut milk ice cream is easy on the stomach and wonderfully creamy. Even better, the leftovers store well in the freezer.
19. Gluten-free lemon bars
You can’t celebrate spring without lemons — or lemon bars. These tart bars are made with a buttery shortbread crust and a simple baked custard. Be warned, they disappear fast.
20. Dairy-free raspberry chocolates
If you’re in one of the lucky climates that get fresh raspberries in spring, these little chocolates are perfect for a healthy after-dinner treat or to give as gifts (for Mother’s Day, maybe?).
They’re similar to chocolate-covered strawberries, except the chocolate fully wraps the raspberries and is a bit denser, so you get more chocolatey goodness per bite.
Just because you have IBS, it doesn’t mean you have to stick to the same bland foods.
Try something new and explore flavorful low FODMAP recipes. These recipes are tasty and won’t make you feel like you’re missing out.