10 Low-FODMAP Recipes for CFS/ME

Following a low-FODMAP diet can help reduce digestive issues like bloating, gas, and abdominal pain for those with Chronic Fatigue Syndrome/Myalgic Encephalomyelitis (CFS/ME). This article provides 10 tasty and easy-to-make low-FODMAP recipes that may improve symptoms and quality of life for individuals with CFS/ME.

Related video from YouTube

Quick Recipes Overview

• Salmon and Spinach Frittata Cups
• Bacon, Chard, and Potato Hash
• One-Pan Italian Chicken and Veggies
• 5-Minute Salmon Salad
• Instant Pot Lemon Chicken
• Easy Deli Meat Roll-Ups
• Simple Low-FODMAP Butter Chicken
• Low-FODMAP Fish Pie
• Pumpkin and Carrot Risotto
• Low-FODMAP Korean Beef

By eliminating high-FODMAP foods, these recipes can help ease issues like bloating, gas, and abdominal discomfort, potentially leading to improved energy levels and overall well-being for those with CFS/ME.

Salmon and Spinach Frittata Cups

These frittata cups are a tasty and nutritious option for breakfast or a light meal. They are packed with protein from eggs and smoked salmon, as well as nutrient-rich spinach.

Recipe Details

Ingredients:

• 10 large eggs
• 1/2 teaspoon lemon zest
• 1 tablespoon lemon juice
• 1 tablespoon fresh dill (or 1 1/2 teaspoons dried dill)
• 1 cup packed spinach, chopped
• 4 ounces smoked salmon (made with low-FODMAP ingredients), flaked into bite-sized pieces

Instructions:

1. Preheat the oven to 350°F (175°C). Coat a muffin tin with nonstick cooking spray.

2. In a mixing bowl, whisk together the eggs, lemon zest, lemon juice, and dill until well combined.

3. Distribute the chopped spinach evenly into the prepared muffin tin cups. Top with the flaked smoked salmon.

4. Pour the egg mixture over the spinach and salmon, filling each cup about halfway.

5. Bake for 18-22 minutes, or until the eggs are set and the frittata cups are lightly golden.

6. Remove from the oven and let cool slightly before serving. Enjoy warm or at room temperature.

These frittata cups are perfect for a grab-and-go breakfast or a light, protein-packed snack. They can be prepared in advance and reheated as needed.

Nutrition Facts

Nutrient	Amount (per serving)
Calories	140
Protein	14g
Fat	8g
Carbohydrates	2g
Fiber	1g

These frittata cups are a good source of protein, which can help combat fatigue and support muscle recovery for those with CFS/ME. They are also low in carbohydrates and high in essential nutrients like vitamin D, vitamin B12, and omega-3 fatty acids, which can benefit overall health.

Cooking Tips

• For a vegetarian option, omit the smoked salmon and add additional vegetables like bell peppers or mushrooms.
• Use a silicone muffin tin for easy removal of the frittata cups.
• Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or oven before serving.
• Experiment with different herbs and spices to add variety to the flavor.

Bacon, Chard, and Potato Hash

This filling hash combines crispy bacon, tender potatoes, and nutrient-rich Swiss chard for a tasty and satisfying low-FODMAP meal.

Ingredients:

• 3-4 medium Yukon Gold potatoes (about 400g), diced into 1/2-inch cubes
• 4 slices lower-sodium bacon, diced
• 2 teaspoons garlic-infused olive oil, divided
• 4 cups shredded Swiss chard
• 1/4 teaspoon red pepper flakes (optional)
• 4 large eggs
• Chopped green onion tops (green parts only), for garnish (optional)

Instructions:

1. Par-bake the potatoes in the microwave for 4 minutes, covered with a damp paper towel, until slightly softened.

2. Cook the diced bacon in a large skillet over medium-high heat until crispy, about 8 minutes. Remove the bacon from the skillet, reserving the bacon grease.

3. Add 1/2 teaspoon of garlic-infused olive oil to the bacon grease in the skillet, then add the par-baked potatoes. Cook for about 4 minutes, stirring occasionally, until the potatoes are golden brown and cooked through.

4. Add the remaining 1/2 teaspoon of garlic-infused olive oil and the shredded Swiss chard to the skillet. Cook until the chard is wilted, about 2-3 minutes. Stir in the cooked bacon and red pepper flakes (if using).

5. Remove the hash from heat and cover to keep warm.

6. In a separate skillet, cook the eggs to your desired doneness.

7. Serve the hash topped with the cooked eggs and garnished with green onion tops (if desired).

This hash is perfect for a hearty breakfast or brunch, and any leftovers can be enjoyed for lunch or dinner.

Nutrition Facts:

Nutrient	Amount (per serving)
Calories	280
Protein	14g
Fat	16g
Carbohydrates	22g
Fiber	3g

This dish provides protein, fiber, and various vitamins and minerals from the potatoes, chard, and eggs. It’s also low in FODMAPs, making it suitable for those following a low-FODMAP diet.

Cooking Tips:

• For a vegetarian option, omit the bacon and use olive oil or avocado oil instead of the bacon grease.
• Substitute kale or spinach for the Swiss chard if desired.
• Add other low-FODMAP vegetables, such as bell peppers or mushrooms, for extra flavor and nutrition.
• Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the microwave or on the stovetop before serving.
• For a crispier texture, finish the hash under the broiler for 2-3 minutes before serving.

One-Pan Italian Chicken and Veggies

This simple one-pan meal combines tender chicken, roasted veggies, and tasty Italian herbs for a flavorful and filling low-FODMAP dinner. The easy prep and minimal cleanup make it ideal for busy weeknights.

Ingredients:

• 6 boneless, skinless chicken breasts
• 1 pint cherry tomatoes
• 1 medium zucchini, sliced
• 3 medium carrots, sliced
• 1/4 cup olive oil
• 1/4 cup balsamic vinegar
• 2 tsp Italian seasoning
• 1 tsp salt
• 1/2 tsp black pepper
• 2-3 tbsp chopped fresh parsley (optional garnish)

Instructions:

1. Preheat oven to 425°F (220°C). Line a large baking sheet with foil.
2. In a bowl, mix olive oil, balsamic vinegar, Italian seasoning, salt, and pepper. Add chicken and toss to coat. Marinate for 15-30 minutes.
3. Arrange chicken and veggies on the prepared baking sheet. Drizzle any remaining marinade over the top.
4. Bake for 25-30 minutes, or until chicken is cooked through and veggies are tender.
5. Garnish with fresh parsley before serving, if desired.

Serve this one-pan meal over quinoa, brown rice, or whole-wheat pasta for a complete low-FODMAP meal.

Nutrient	Amount (per serving)
Calories	320
Protein	28g
Fat	16g
Carbohydrates	18g
Fiber	4g

Tips:

• For extra flavor, rub the chicken with minced garlic or garlic-infused oil before marinating.
• Swap in other low-FODMAP veggies like bell peppers, mushrooms, or Brussels sprouts.
• Prep the chicken and veggies in advance to save time.
• Leftovers keep for up to 3 days in the fridge. Reheat in the oven or microwave.
• For a crispy texture, broil for 2-3 minutes before serving.
• Sprinkle with grated Parmesan or low-FODMAP feta for an extra flavor boost (if tolerated).

5-Minute Salmon Salad

This quick salmon salad is a perfect lunch option for those on a low-FODMAP diet. Made with canned salmon, fresh veggies, and a simple yogurt dressing, it’s packed with protein and flavor.

Recipe Details

Ingredients:

• 2 (5-6 oz) cans salmon, drained
• 1/3 cup plain Greek yogurt
• 1 stalk celery, finely chopped
• 3 tbsp red onion, finely chopped
• 1 tbsp fresh dill (or 1 tsp dried)
• 1-3 tsp fresh lemon juice (optional)
• 1/4 tsp black pepper

Instructions:

1. In a bowl, flake the canned salmon with a fork, removing any bones or skin.
2. Add the yogurt, celery, onion, dill, lemon juice (if using), and black pepper. Gently mix together.
3. Serve chilled over greens, in a sandwich or wrap, or with crackers or veggie sticks.

This salad comes together in just 5 minutes, making it an ideal lunch for busy days or meal prep.

Nutrition Facts

Nutrient	Amount (per serving)
Calories	220
Protein	25g
Fat	10g
Carbohydrates	4g
Fiber	1g

Cooking Tips

• For a dairy-free version, use plant-based yogurt or mayo instead of Greek yogurt.
• Add extra crunch with diced cucumber, radish, or green onions.
• Use lemon or lime juice to brighten up the flavors.
• Leftover salmon salad will keep in the fridge for 3-4 days. Give it a quick stir before serving.
• For a heartier meal, serve the salmon salad over greens or quinoa.

sbb-itb-cf04d29

Instant Pot Lemon Chicken

This Instant Pot Lemon Chicken is a quick and tasty low-FODMAP dish, perfect for busy weeknights. Tender chicken thighs are cooked in a bright lemon garlic sauce, creating a delicious and gut-friendly meal.

Recipe Details

Ingredients:

• 1 lb boneless, skinless chicken thighs
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 cup low-FODMAP chicken broth
• 1/4 cup freshly squeezed lemon juice
• 2 tbsp lemon zest
• 1 tsp dried rosemary
• Salt and pepper to taste

Instructions:

1. Season the chicken thighs with salt and pepper.
2. Press the "Sauté" button on the Instant Pot and add the olive oil. Once hot, sear the chicken for 2-3 minutes per side until browned. Remove and set aside.
3. Add the minced garlic to the pot and sauté for 30 seconds until fragrant.
4. Deglaze the pot with the chicken broth, scraping up any browned bits.
5. Add the lemon juice, lemon zest, and rosemary. Stir to combine.
6. Return the seared chicken to the pot and secure the lid. Cook on high pressure for 10 minutes.
7. Once done, quick-release the pressure and remove the chicken.
8. Press the "Sauté" button again and allow the sauce to simmer and thicken slightly, about 2-3 minutes.
9. Return the chicken to the pot and toss to coat in the lemon sauce. Serve hot.

This one-pot meal comes together quickly and is perfect for a low-FODMAP weeknight dinner. The bright lemon flavor pairs nicely with the tender chicken.

Nutrition Facts

Nutrient	Amount (per serving)
Calories	280
Protein	28g
Fat	15g
Carbohydrates	4g
Fiber	1g

Cooking Tips

• For extra flavor, add a pinch of red pepper flakes or fresh herbs like parsley or thyme.
• Thicken the sauce further by making a slurry with 1 tsp cornstarch and 2 tsp cold water. Whisk it into the sauce and let it simmer until thickened.
• Leftovers can be stored in an airtight container in the fridge for up to 4 days.
• Serve the lemon chicken over cauliflower rice, zucchini noodles, or roasted potatoes for a complete meal.
• For a dairy-free option, use olive oil or avocado oil instead of butter.

Easy Deli Meat Roll-Ups

These deli meat roll-ups make a tasty and simple low-FODMAP lunch or snack. They feature slices of deli meat wrapped around a creamy filling, creating a satisfying bite.

Ingredients

• 8 slices uncured deli meat (turkey, roast beef, or ham)
• 1/2 cup lactose-free cream cheese, softened
• 1/4 cup finely chopped fresh parsley
• 1/4 cup finely chopped bell pepper
• Salt and pepper to taste

Instructions

1. In a small bowl, mix the softened cream cheese, chopped parsley, bell pepper, and a pinch of salt and pepper until combined.
2. Lay out the deli meat slices on a flat surface.
3. Spread a thin layer of the cream cheese mixture onto each slice.
4. Tightly roll up each slice, enclosing the filling.
5. Slice the roll-ups into bite-sized pieces and serve.

Nutrient	Amount (per serving)
Calories	150
Protein	12g
Fat	9g
Carbohydrates	3g
Fiber	1g

Tips

• Add finely chopped cucumber or radish to the cream cheese for extra crunch.
• Try different deli meats like smoked turkey or roast beef.
• Serve with a low-FODMAP salad or roasted veggies for a heartier meal.
• Store leftovers in the fridge for up to 3 days.
• For dairy-free, use a dairy-free cream cheese alternative or hummus.

Simple Low-FODMAP Butter Chicken

Enjoy the rich, creamy flavors of classic Butter Chicken without triggering digestive issues with this delicious low-FODMAP version. It’s the perfect dinner option for those following a low-FODMAP diet, especially those with CFS/ME.

Ingredients

• 1 lb (500g) boneless, skinless chicken breasts, cut into bite-sized pieces
• 2 tbsp ghee or low-FODMAP oil
• 1 tsp ginger paste
• 1 tsp turmeric powder
• 1 tsp garam masala
• 1 tsp paprika
• 1 cup canned diced tomatoes
• 1 cup low-FODMAP chicken broth
• 1/2 cup lactose-free cream or coconut milk
• Salt and pepper to taste
• Chopped cilantro for garnish

Instructions

1. In a large skillet or pot, heat the ghee or oil over medium-high heat.
2. Add the chicken pieces and cook until lightly browned, about 5 minutes.
3. Stir in the ginger paste, turmeric, garam masala, and paprika. Cook for 1 minute, stirring constantly.
4. Add the diced tomatoes and chicken broth. Bring to a simmer and cook for 10-15 minutes, or until the chicken is cooked through and the sauce has thickened slightly.
5. Stir in the lactose-free cream or coconut milk and season with salt and pepper to taste.
6. Garnish with chopped cilantro and serve hot with low-FODMAP rice or naan bread.

Nutrient	Amount (per serving)
Calories	280
Protein	28g
Fat	14g
Carbohydrates	8g
Fiber	2g

Tips

• For a vegetarian version, substitute the chicken with firm tofu or chickpeas.
• Adjust the spice level by adding more or less garam masala or paprika.
• Stir in some low-FODMAP vegetables like spinach, bell peppers, or zucchini for added nutrition.
• Leftovers can be stored in the refrigerator for up to 3 days and reheated gently on the stovetop or in the microwave.
• Serve with a side of lactose-free yogurt or raita for a cooling accompaniment.

Low-FODMAP Fish Pie

A comforting fish pie is a great dinner option for those on a low-FODMAP diet, especially those with CFS/ME. This dish combines tender fish chunks in a creamy sauce, topped with a golden mashed potato crust.

Recipe Details

Ingredients:

• 1 lb (500g) white fish fillets (cod, haddock, or hake), cut into chunks
• 2 cups (500ml) low-FODMAP fish or vegetable stock
• 1 cup (250ml) lactose-free cream or coconut milk
• 2 tbsp (30g) butter or low-FODMAP oil
• 2 tbsp (20g) tapioca flour or gluten-free flour
• 1 cup (150g) diced carrots
• 1 cup (150g) diced zucchini
• 2 lbs (1kg) potatoes, peeled and quartered
• Salt and pepper to taste
• Fresh parsley or chives for garnish (optional)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a saucepan, bring the stock to a simmer. Add the fish chunks and simmer for 5 minutes. Remove the fish with a slotted spoon, reserving the stock.
3. In another saucepan, melt the butter or oil over medium heat. Whisk in the flour and cook for 1 minute. Gradually whisk in the reserved stock and cream, stirring constantly until thickened.
4. Add the cooked fish, carrots, and zucchini to the sauce. Season with salt and pepper to taste.
5. Transfer the fish mixture to a baking dish.
6. Boil the potatoes until tender, then mash them with a bit of lactose-free milk or butter until smooth.
7. Spread the mashed potatoes over the top of the fish mixture.
8. Bake for 25-30 minutes, or until the top is golden brown and the filling is bubbling.
9. Garnish with fresh parsley or chives, if desired.

This low-FODMAP fish pie is a satisfying and comforting meal that’s perfect for a hearty dinner.

Nutrition Facts

Nutrient	Amount (per serving)
Calories	350
Protein	25g
Fat	18g
Carbohydrates	25g
Fiber	4g

Cooking Tips

• For a vegetarian option, substitute the fish with firm tofu or low-FODMAP vegetables like potatoes, mushrooms, or eggplant.
• Use a combination of different types of fish for added flavor and texture.
• Add a sprinkle of grated lactose-free cheese or breadcrumbs on top for extra crunch.
• Leftovers can be stored in the refrigerator for up to 3 days and reheated in the oven or microwave.
• Serve with a side salad or steamed low-FODMAP vegetables for a complete meal.
• Adjust seasoning to taste with low-FODMAP herbs and spices like parsley, dill, or paprika.

Pumpkin and Carrot Risotto

This cozy risotto combines roasted pumpkin, carrots, and creamy risotto rice. It’s a nutritious, low-FODMAP dinner option for those managing CFS/ME.

Recipe Details

Ingredients:

• 240g pumpkin (kabocha or buttercup squash)
• 240g carrots (about 2 large)
• 1 tbsp olive oil
• Salt and pepper
• 1 1/2 cups (318g) medium-grain white rice (risotto rice)
• 1/2 cup (40g) green leek tops, sliced
• 1 tbsp garlic-infused oil
• 1 tbsp butter or dairy-free spread
• 4 cups (1000ml) low-FODMAP chicken or vegetable stock
• 2 tsp lemon zest
• 2 1/2 tbsp lemon juice
• 4 cups (120g) fresh spinach
• 3 tbsp chopped fresh cilantro
• 50g grated Parmesan cheese or vegan Parmesan (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss pumpkin and carrot chunks with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes until tender.
2. In a large saucepan, heat garlic-infused oil and butter/spread over medium heat. Add sliced leek tops and sauté for 2-3 minutes.
3. Add risotto rice and stir to coat with oil. Pour in 1 cup of stock and simmer, stirring frequently, until absorbed.
4. Continue adding stock, 1/2 cup at a time, stirring constantly and allowing liquid to absorb before adding more.
5. Once rice is tender but slightly firm (al dente), stir in roasted pumpkin, carrots, lemon zest, lemon juice, spinach, and cilantro.
6. Remove from heat and stir in Parmesan cheese (if using). Adjust seasoning with salt and pepper.
7. Serve hot, garnished with extra cilantro or Parmesan if desired.

Nutrient	Amount (per serving)
Calories	350
Protein	10g
Fat	12g
Carbohydrates	55g
Fiber	6g

Cooking Tips

• For a creamier texture, stir in a splash of low-FODMAP milk or cream at the end.
• Use vegetable stock for a vegan/vegetarian option.
• Leftovers can be refrigerated for up to 3 days and reheated with a splash of stock or water.
• For extra protein, add cooked shredded chicken or shrimp.
• Garnish with toasted pumpkin seeds or chopped fresh herbs like parsley or basil.

Low-FODMAP Korean Beef

This dish offers a tasty and simple way to enjoy Korean-style beef while following a low-FODMAP diet. It combines tender slices of beef with a savory marinade made from garlic-infused oil, sesame oil, rice vinegar, brown sugar (or low-FODMAP sweetener), and grated ginger.

Recipe Details

Ingredients:

• 1 lb (500g) beef sirloin or flank steak, thinly sliced
• 3 tbsp low-FODMAP soy sauce
• 2 tbsp garlic-infused oil
• 1 tbsp sesame oil
• 2 tbsp rice vinegar
• 2 tbsp brown sugar or low-FODMAP sweetener
• 1 tbsp grated ginger
• 2 green onion tops, thinly sliced
• 1 tbsp toasted sesame seeds

Instructions:

1. In a bowl, combine the soy sauce, garlic-infused oil, sesame oil, rice vinegar, brown sugar (or sweetener), and grated ginger. Mix well.
2. Add the sliced beef to the marinade, ensuring each piece is coated. Let it marinate for at least 30 minutes or up to overnight in the refrigerator.
3. Preheat a grill or skillet over medium-high heat.
4. Remove the beef from the marinade and grill or cook in batches until browned and cooked through, about 2-3 minutes per side.
5. Garnish with toasted sesame seeds and serve hot with steamed rice or lettuce wraps.

Nutrition Facts

Nutrient	Amount (per serving)
Calories	280
Protein	28g
Fat	16g
Carbohydrates	6g
Fiber	1g

Cooking Tips

• For a thicker sauce, reserve the marinade and simmer it until slightly reduced before serving.
• Marinate the beef for at least 30 minutes to allow the flavors to fully infuse.
• Serve with low-FODMAP side dishes like steamed bok choy, grilled zucchini, or roasted carrots.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days and reheated in a skillet or microwave.
• For a vegetarian option, substitute sliced portobello mushrooms or extra-firm tofu for the beef.

Final Thoughts

Key Points

A low-FODMAP diet can help reduce gut issues like bloating, gas, and stomach pain for those with CFS/ME. The recipes in this article offer tasty, easy-to-make options that are low in FODMAPs. This can make it simpler to follow this helpful diet plan.

By using these recipes, you can enjoy flavorful, nutritious meals while lowering the risk of triggering digestive problems. From protein-packed frittatas and hearty hashes to one-pan chicken dishes and refreshing salads, there’s something for every taste.

Share Your Experience

We invite you to try these low-FODMAP recipes and share your experiences with us. Have you noticed improvements in your CFS/ME symptoms after following a low-FODMAP diet? What are your favorite recipes or tips for transitioning to a low-FODMAP lifestyle?

Connect with our community on social media or leave a comment below. Your insights and stories can inspire and support others navigating CFS/ME and seeking relief through dietary changes.

Related posts

• 10 Nutrition Tips to Manage Chronic Fatigue Syndrome
• Macronutrient Balance for CFS/ME Energy
• 10 Key Nutrients for CFS/ME Management
• Food Sensitivities, Intolerances & Gut Health in CFS/ME