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.
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.
Low FODMAP INSTANT POT RECIPES
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
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.
INSTANT POT TURMERIC JASMINE RICE
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
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.
INSTANT POT LEMON CHICKEN (PALEO, WHOLE30, LOW FODMAP)
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
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.
INSTANT POT BOILED EGGS
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
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.
ONE POT LOW FODMAP CHICKEN AND RICE (KHICHDI INSPIRED)
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
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
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.
INSTANT POT BABY POTATOES WITH DILL & BUTTER
These Instant 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.
PUMPKIN CHICKEN CHILI (PALEO, LOW-FODMAP)
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
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.
INSTANT POT POTATO SALAD (PALEO, WHOLE30, LOW FODMAP)
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
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.
EASY VEGETABLE SOUP RECIPE
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.
SAVE These LOW FODMAP Instant Pot Recipes TO PINTEREST