• Home
  • Free Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Snacks
    • Vegetarian Options
    • Baking
    • Side Dishes
    • Dessert
  • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
  • Club Plans & Prices
  • About
    • Alana's Story
    • Our Team
    • Nutrition Panels
    • Dietitian Reviewed
    • Media
    • Contact
  • Shop
  • Sign Up Login
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Low FODMAP Blog
  • Getting Started
  • Elimination
  • Living
  • Nutrition
  • Reintroduction
  • Travel
  • Food
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

7 easy ways to eat more vegetables while on the low FODMAP diet

Last updated on Jun 4th, 2017 Authored by Alana Scott     Reviewed by Joanna Baker (APD)
7 easy ways to eat more vegetables while on the low FODMAP diet

Many of us are guilty of not eating enough vegetables. Life is busy and it is easy to forget to plan veggies into your meals. In Australia 2 out of 3 people aren’t eating enough vegetables per day (1). These statistics are echoed throughout the Western world. Vegetables and whole foods in general are great for our overall health and wellbeing. The issue is getting you excited about eating them! So let’s look at 7 easy ways to eat more vegetables while on the low FODMAP diet without it feeling like a burden.

7 Easy Ways To Eat More Low FODMAP Vegetables

1. Start your day right

Breakfast is the perfect time to start your day right with a serve of vegetables. Add a handful of spinach to your humble egg on low FODMAP toast or create a veggie packed omelette. Love porridge? Create a carrot cake porridge bowl. Simply add a small grated carrot and a sprinkle of cinnamon and ground ginger to your oats, along with a handful of toasted nuts and seeds. 

2. Hide them in a low FODMAP smoothie

Adding a handful of kale or spinach to your low FODMAP smoothies is a great way to ‘hide’ vegetables in your morning meal. They won’t change the flavour of the smoothie although they might turn it a funky colour. I love adding a handful of spinach to this low FODMAP blueberry smoothie, otherwise try giving my green smoothie recipe a go.

3. Veggie up your snacks

The fibre in vegetables can help fill you up and keep you satisfied for longer. Try carrot, cucumber and red pepper sticks dipped in the safe serving of low FODMAP hummus. Mini egg frittata muffins are a great way to use up leftover vegetables. My favourite version is curried carrot and chickpea frittata muffins.

4. Sneak them into your Bolognese

Bolognese is perfect for hiding veggies in (trust me your household won’t even notice). I love adding grated carrot or zucchini, a few cups of green leafy vegetables (silverbeet, spinach, kale), and canned tomato to ours… then serve with a small green salad or green beans on the side.

5. Turn soup into vegetable powerhouses

Soups are the perfect way to eat vegetables… you can mash them or blend them until they disappear into a tasty soupy mess. You can easily turn roast vegetables into soup by adding some low FODMAP stock and a handful of fresh herbs. Then puree until smooth. Otherwise, try my roasted sweet red pepper soup.

6. Power pack your salads

There are so many ways to pack your salads full of flavor and vegetables.  Tasty options can range from classic green salads with mustard vinaigrette, to Greek salad with tomatoes, cucumber, olives and feta, or roast vegetable & brown rice salad. If you are stuck for ideas check out my mix and match salad infographic, or explore the salads below for some inspiration.

  • Summer Beef Salad
  • Japanese Sushi balls
  • Moroccan Chicken Salad
  • Mustard Mayo Chicken Salad
  • Miso Roast Veggie & Lentil Salad
  • Lime & Basil Roast Veggie & Rice Salad

6. Create balanced dinners

Most of us are guilty of having too many carbs and protein and not enough veggies on our dinner plates. A good rule of thumb is to divide your plate into 4:  ¼ carb (potato, rice, gluten free pasta), ¼ protein (chicken, beef pork, fish, lamb, tofu, tempeh), and then ½ low FODMAP vegetables. When developing recipes, I aim to include 3 colourful vegetables per meal.

For example, carrots, red pepper, and green beans in a stir fry, or buttercup pumpkin, eggplant and parsnip in a roast veggie mix.  Vegetable skewers roasted on the BBQ are also a fantastic way to inspire your family to eat more vegetables: try a mixture of red or yellow pepper, eggplant, courgette, and a low FODMAP serve of sweet corn.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Not feeling the inspiration? Let us help.

Check out my recipes and my meal plan service for lots of low FODMAP inspiration. Or follow me on Facebook.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

SHOW REFERENCES

1. CSIRO. Report warns Australian diets lacking in fruit and vegetables. CSIRO. 2017-04-03. URL:https://www.csiro.au/en/News/News-releases/2017/Diets-Lacking-in-Fruit-and-Vegetables. Accessed: 2017-06-04. (Archived by WebCite® at http://www.webcitation.org/6qxwqOwCT)

Stock photo ID: 293803514 licensed under Shutterstock Standard Image.

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux
  • 4 Low Fodmap USA Products That Can Help Change Your Life

Join Us On Instagram

alittlebityummy

764 13,168

Alana Scott

alittlebityummy

View

Jan 18

Open
You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
.
.
.
#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap

alittlebityummy

View

Jan 10

Open
Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

#glutenfree #nutfree #lowfodmap #broccoli #cheese #fritters #easymeal #coeliac #glutenfreelife #lowfodmapdiet #fodmap #glutenfreerecipe #foodblogger #inmykitchen

alittlebityummy

View

Jan 2

Open
Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

#pizza #fodmap #glutenfree #soulfood #pizzalover #coeliac #glutenfreelife #foodintolerances #fodmapfriendly #lowfodmap #smokedchicken #treatyourself #weekendvibes #lowfodmapdiet

alittlebityummy

View

Jan 1

Open
Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

#newyears #fodmap #coeliac #foodintolerances #newyearresolution #intentions #mindfullness #lowfodmap #happylife

alittlebityummy

View

Dec 28

Open
🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
⭐ 1 x copy of The Gut Friendly Cookbook
⭐ 1 x copy of the Coeliac New Zealand Gluten Free Recipe Calendar
⭐ 1 x 3 month membership to the A Little Bit Yummy Wellness Club that gives you access to 650+ low FODMAP & gluten free recipes, online courses for each phase of the low FODMAP diet, meal planning tools, dietitian led group sessions, and more.

To go in the draw simply:

1️⃣ Like the giveaway post on the  A Little Bit Yummy Facebook page or Instagram

2️⃣ On the giveaway post - tell us the name of a recipe you would love to be made low FODMAP or gluten free

There are no country restrictions with this giveaway. The giveaway is open till 10am 1st January 2021 (NZDT time).

🛑 T&Cs
This contest is not sponsored, administered, or associated with Instagram or Facebook. By entering, entrants confirm they are 13+ years of age, release Instagram of responsibility, and agree to Instagram’s and Facebook's terms of use. Prize recipients will be randomly selected from the giveaway posts. One prize pack will be given away on Facebook and one on Instagram. Once announced, recipients will have 24 hours to claim their prize.
.
.
#giveaway #lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmap #happygut #fodmapfriendly #foodintolerances #ibsdiet #bloating #cookbook #glutenfreeanddairyfree #glutenfreelife #nutrition

alittlebityummy

View

Dec 24

Open
Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

.
#lowfodmap #christmascake #christmastreats #glutenfreerecipe #coeliac #foodintolerances #ibsdiet #fodmap #fodmaprecipes #fodmapfriendly #foodblogger #inmykitchen #treatyourself
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Low FODMAP Smoky BBQ Sauce

Low FODMAP Smoky BBQ Sauce

Condiments, Vegetarian Options
Low FODMAP Corned Beef And Sauerkraut Burgers

Low FODMAP Corned Beef & Sauerkraut Burgers

Dinner, Lunch, Snacks
FODMAP Banana Chocolate Chip Muffins

Low FODMAP Banana Chocolate Chip Muffins

Baking, Snacks, Vegetarian Options
Low FODMAP Chocolate Brownie Cupcakes

Low FODMAP Chocolate Brownie Cupcakes

Baking, Dessert, Snacks, Vegetarian Options

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
This site uses cookies: Find out more.