Examples of Low FODMAP Cooking Techniques: 3 Practical Examples You’ll Actually Use

Instead of theory, let’s go straight into the kitchen. Here are three core examples of low FODMAP cooking techniques: 3 practical examples that you can reuse all week long:

• Building big flavor without onion and garlic
• Making carbs easier on your gut
• Turning simple proteins into satisfying, low FODMAP meals

Each technique comes with real examples you can copy, tweak, and repeat.

Example of Technique #1: Flavor Without Onion and Garlic

Most people think low FODMAP means bland food. That’s only true if you give up at onion and garlic. This first example of a low FODMAP cooking technique shows you how to get that same depth of flavor without the gut backlash.

Use Garlic-Infused and Onion-Infused Oils

FODMAPs are water-soluble, not fat-soluble. That means you can safely use garlic-infused and onion-infused oils, because the FODMAPs don’t leach into the oil during cooking. This approach is widely used in low FODMAP recipes and is supported by Monash University’s low FODMAP research program.

How to use this technique in real life:

• Warm garlic-infused oil in a pan, then add chopped carrots, celery, and the green tops of scallions. This gives you a classic “base” for soups and sauces, without the high FODMAP onion and garlic.
• Toss cooked gluten-free pasta with garlic-infused oil, fresh basil, Parmesan, and lemon zest for a quick low FODMAP pasta that still feels like comfort food.
• Brush onion-infused oil over chicken or tofu before grilling. Add dried herbs like oregano and thyme for a punchy, savory finish.

These are some of the best examples of low FODMAP cooking techniques because they mimic your old cooking habits, just with a simple swap.

Lean Hard on Herbs, Spices, and Citrus

Fresh herbs, many dried spices, and citrus are naturally low FODMAP and seriously underused.

Try these real examples:

• Lemon-herb roasted potatoes: Toss baby potatoes with garlic-infused oil, chopped rosemary, salt, pepper, and lemon juice. Roast until crispy.
• Smoky paprika salmon: Coat salmon with smoked paprika, salt, pepper, and a drizzle of olive oil. Serve with a squeeze of lime and a side of low FODMAP veggies like green beans.
• Cumin-lime quinoa bowl: Cook quinoa in low FODMAP broth, then season with cumin, lime juice, chopped cilantro, and a small portion of canned, rinsed chickpeas (which are low FODMAP in limited amounts).

These examples of low FODMAP cooking techniques show that you’re not stuck with plain chicken and rice. You’re just shifting where your flavor comes from.

Build “Umami” Without High FODMAP Ingredients

Umami is that savory depth you usually get from long-simmered sauces and onions. You can still get it with:

• Tomato paste (in low FODMAP portions)
• Soy sauce or tamari (gluten-free if needed)
• Small amounts of Parmesan or aged cheddar
• Miso paste (in tested low FODMAP servings)

Real example:

Make a quick low FODMAP pasta sauce by sautéing chopped carrots and scallion greens in garlic-infused oil, then adding tomato paste, canned crushed tomatoes (check serving size), dried oregano, and a splash of soy sauce for depth. Finish with Parmesan.

Example of Technique #2: Smarter Starches for a Happier Gut

Carbs can be tricky on a low FODMAP diet, especially if you also react to high-fiber or heavily processed foods. The second of our examples of low FODMAP cooking techniques: 3 practical examples focuses on how you cook your starches so they’re gentler on digestion.

Choose Low FODMAP-Friendly Carbs

According to Monash University and other low FODMAP resources, some carb choices are easier on IBS symptoms than others. Good options include:

• White rice and brown rice
• Quinoa
• Certified low FODMAP breads and pastas (often gluten-free)
• Potatoes and sweet potatoes (in tested portions)

Real examples include:

• Oven-baked potato wedges: Toss potato wedges with garlic-infused oil, smoked paprika, and salt. Bake at 425°F until crisp. Serve with lactose-free Greek yogurt mixed with chives as a dip.
• Quinoa pilaf: Sauté carrots and scallion greens in oil, add quinoa, then simmer in low FODMAP broth. Finish with parsley and lemon juice.

Use Cooking and Cooling to Your Advantage

There’s growing interest (as of 2024) in resistant starch—carbs that become more “resistant” to digestion when cooked and cooled. While research is still evolving, some people with IBS find that cooled-and-reheated starches are easier to tolerate.

You can read more about digestion and carbohydrates from sources like the National Institutes of Health and Mayo Clinic, which discuss IBS and how the gut handles different foods.

Practical example of this low FODMAP cooking technique:

Cook a big batch of white rice, cool it completely in the fridge, then reheat portions during the week. Use it for:

• Low FODMAP fried rice with eggs, carrots, scallion greens, and a splash of tamari
• Rice bowls topped with grilled chicken, cucumber, carrots, and a low FODMAP dressing

Keep Portions in the Low FODMAP Range

Many foods are only high FODMAP when the portion gets too big. The technique here is simple: measure once or twice until you can eyeball it.

Real examples:

• Use about ½ cup cooked quinoa per serving in a salad instead of piling it on.
• Stick to one medium potato per person when making roasted potatoes.

This might sound fussy at first, but after a week or two, your eyes adjust. These examples of low FODMAP cooking techniques are less about strict rules and more about learning your personal “comfort zone” portions.

Example of Technique #3: Protein-Centered, Low FODMAP Meals

The third of our examples of low FODMAP cooking techniques: 3 practical examples focuses on protein. Protein itself is often the easiest part of a low FODMAP meal, but the way you marinate, sauce, and serve it can make or break your symptoms.

Keep the Protein Simple, Load the Flavor Around It

Most plain proteins are naturally low FODMAP:

• Chicken, turkey, beef, pork
• Fish and shellfish
• Eggs
• Firm tofu and tempeh (in appropriate portions)

The trick is to season them with low FODMAP ingredients.

Real examples include:

• Herb-roasted chicken thighs: Rub chicken with garlic-infused oil, salt, pepper, thyme, and paprika. Roast at 400°F until golden. Serve with roasted carrots and a small baked potato.
• Citrus-ginger salmon: Marinate salmon in a mix of orange juice (within low FODMAP serving size), grated ginger, soy sauce, and garlic-infused oil. Bake or pan-sear.
• Egg and veggie scramble: Scramble eggs with spinach, tomatoes (in low FODMAP portions), and scallion greens in garlic-infused oil. Great for breakfast-for-dinner.

These are some of the best examples of low FODMAP cooking techniques because they’re fast and flexible—you can swap in different sides without changing the main method.

Watch Out for Hidden FODMAPs in Marinades and Sauces

Here’s where many people get tripped up: store-bought sauces. They often hide onion, garlic, high-fructose corn syrup, honey, or apple juice concentrate.

Simple low FODMAP marinade formula:

• A fat: olive oil, garlic-infused oil, or avocado oil
• An acid: lemon juice, lime juice, rice vinegar
• A salty element: soy sauce, tamari, or plain salt
• Flavor boosters: mustard (check ingredients), herbs, spices, small amount of maple syrup if needed

Real example of this technique:

For grilled pork chops, whisk together garlic-infused oil, Dijon mustard (without onion/garlic), maple syrup, and rosemary. Marinate, then grill. Serve with grilled zucchini and a side of rice.

For more on reading labels and IBS, you can check resources like Harvard Health and WebMD, which discuss common trigger ingredients.

Build One-Pan, Low FODMAP Dinners

Once you understand these examples of low FODMAP cooking techniques, one-pan meals become your best friend.

Sheet pan dinner example:

• Toss chicken thighs with garlic-infused oil, paprika, oregano, salt, and pepper.
• Add chopped carrots, parsnips, and green beans to the pan with a bit more oil and salt.
• Roast until everything is cooked through and caramelized.

Skillet dinner example:

• Brown ground turkey in garlic-infused oil.
• Add diced bell peppers, grated carrots, and canned diced tomatoes (within low FODMAP serving).
• Season with cumin, smoked paprika, and lime juice.
• Serve over rice or quinoa.

These real examples of low FODMAP cooking techniques show how you can cook one meal for the whole family, and no one needs to know it’s low FODMAP.

Bonus Examples of Low FODMAP Cooking Techniques You Can Steal

Beyond the big three above, here are a few more everyday techniques that fit nicely into your routine:

Low FODMAP Stir-Fry Method

• Start with garlic-infused oil in a hot pan.
• Add thinly sliced low FODMAP veggies: carrots, bell peppers, bok choy, green beans, scallion greens.
• Toss in a protein: shrimp, chicken strips, tofu.
• Finish with a quick sauce of tamari, ginger, a little brown sugar or maple syrup, and lime juice.

Serve over rice or rice noodles. This is a great example of how you can build big flavor quickly while staying low FODMAP.

Low FODMAP Soup Technique

• Sauté carrots, celery, and scallion greens in garlic-infused oil.
• Add low FODMAP broth (homemade or store-bought without onion/garlic).
• Stir in a protein: shredded chicken, firm tofu, or canned lentils in a low FODMAP portion.
• Season with herbs like thyme, bay leaves, and parsley.

You end up with a cozy, IBS-friendly soup that still tastes like the classic version.

Low FODMAP Breakfast Prep

• Make overnight oats using lactose-free milk or a low FODMAP plant-based milk, rolled oats in a low FODMAP serving, chia seeds, and blueberries.
• Bake a frittata with eggs, spinach, tomatoes (in portion), and scallion greens.

These examples of low FODMAP cooking techniques help you start the day with something more exciting than dry toast.

FAQs About Low FODMAP Cooking Techniques

What are some everyday examples of low FODMAP cooking techniques I can start with?

Start with three easy habits: switch to garlic-infused and onion-infused oils instead of whole onion and garlic, choose low FODMAP carbs like rice and potatoes cooked simply, and keep proteins basic while loading flavor with herbs, spices, and citrus. Real examples include garlic-infused oil roasted chicken, rice bowls with grilled fish and veggies, and herb-roasted potatoes.

Can you give an example of a full low FODMAP dinner using these techniques?

Yes. Try this: herb-roasted chicken thighs (garlic-infused oil, thyme, paprika), roasted carrots and parsnips, and a side of lemony quinoa. Everything uses the same core ideas—infused oils, low FODMAP carbs, and simple proteins with bold seasoning.

Are these examples of low FODMAP cooking techniques suitable for the elimination phase?

Most of the examples here are designed with the elimination phase in mind, but you still need to pay attention to serving sizes and your own tolerance. Use tools like the Monash University low FODMAP app for portion guidance, and consider working with a registered dietitian familiar with IBS and low FODMAP diets.

Do I have to avoid onion and garlic forever?

Not necessarily. The low FODMAP diet is usually meant to be temporary and structured in phases: elimination, reintroduction, and personalization. Under guidance from a healthcare professional, many people gradually reintroduce certain FODMAPs and discover that small amounts of onion or garlic are tolerable. You can learn more about IBS and diet from resources like the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

How do I know if a recipe is truly low FODMAP?

Look for recipes that specify low FODMAP portion sizes and avoid high FODMAP ingredients like onion, garlic, large amounts of wheat, honey, and certain fruits. When in doubt, compare the ingredient list and amounts to trusted resources such as Monash University’s guidelines, Harvard Health articles on the low FODMAP diet, or advice from a registered dietitian.

The more you practice these examples of low FODMAP cooking techniques: 3 practical examples and the bonus ideas, the more automatic they’ll feel. Soon, you won’t be thinking, “Is this low FODMAP?” every five seconds—you’ll just be cooking dinner, and your gut will quietly thank you for it.