Other’s Recipes
I get so excited when I find a gluten-free or low-FODMAP recipe that is compliant with fructose malabsorption (or easy to modify). See below for my growing collection of recipes with notes on any modifications I made.
Breakfast Recipes
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No modifications needed: https://glutenfreeonashoestring.com/easy-20-minute-gluten-free-drop-biscuits/
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I have used 1:1 gluten-free flour and almond flour and both turned out well: https://www.baking4happiness.com/lemon-cake-with-rice-syrup.html
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No modifications needed: https://www.rachelpaulsfood.com/low-fodmap-breakfast-bake-gluten-free/
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I used regular milk and decreased the sugar to 1 tablespoon just to be safe: https://www.fodmapeveryday.com/recipes/low-fodmap-fluffy-pancakes/
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Use brown sugar or cane sugar in place of coconut sugar; check chocolate chip ingredients (I used Enjoy Life): https://healthfulblondie.com/pumpkin-oatmeal-bars/#recipe
Pasta Recipes
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Replace garlic with garlic-infused olive oil; use GF gnocchi; check sausage ingredients: https://juliasalbum.com/pumpkin-gnocchi/#recipe
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Reduce broccoli to 1 cup total or omit if you don’t tolerate it; can use normal milk: https://alittlebityummy.com/recipe/en-us/low-fodmap-chicken-alfredo-pasta-bake/
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No modifications needed, but I used real milk: https://deliciousasitlooks.com/2017/04/low-fodmap-chicken-fettuccine-alfredo.html#wprm-recipe-container-8433
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No modifications needed, but I used pine nuts in place of walnuts: https://georgeats.com/recipes/low-fodmap-risotto-verde/
Soup Recipes
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No modifications needed: https://www.fodyfoods.com/blogs/low-fodmap-recipes/fodys-crockpot-lemon-chicken-orzo-soup
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Use low-FODMAP broth, omit garlic and onion, add garlic-infused olive oil: https://allthehealthythings.com/gluten-free-chicken-and-dumplings/#tasty-recipes-4565-jump-target
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No modifications needed: https://funwithoutfodmaps.com/low-fodmap-chicken-noodle-soup/#tasty-recipes-3729-jump-target
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I omitted the lentils since I don’t tolerate them well. I also added a diced Thai chili since I had them on hand: https://funwithoutfodmaps.com/low-fodmap-turkey-chili/#tasty-recipes-5894-jump-target
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Replace garlic and onion with infused olive oils, use low-FODMAP broth, and limit to 1 red bell pepper per 4 servings: https://www.throughthefibrofog.com/paprika-chicken-soup/#recipe
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Replace garlic & onions with garlic-infused olive oil & green onions—green parts only: https://www.persnicketyplates.com/slow-cooker-potato-soup/
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Replace garlic and onion with infused olive oils and use low-FODMAP broth: https://www.throughthefibrofog.com/turkey-quinoa-soup/#recipe
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Omit garlic and onion; use garlic-infused olive oil; season pork from scratch instead of buying Italian sausage; use low-FODMAP broth: https://www.saltandlavender.com/sausage-bacon-potato-and-kale-soup
Protein-Based Recipes
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Reduce from 3 cans to 1 can of tomatoes: https://www.rachelpaulsfood.com/low-fodmap-braised-beef-ragu-over-polenta-using-slow-cooker-gluten-free-dairy-free/
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Reduce the portions of veggies a bit to keep it low-fructose: https://www.fodyfoods.com/blogs/low-fodmap-recipes/fodys-one-pot-pork-with-fall-vegetables
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No modifications needed: https://funwithoutfodmaps.com/low-fodmap-lemon-chicken-rice/#tasty-recipes-9205-jump-target
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I omitted the brown sugar, but you can include it if you tolerate it! https://alittlebityummy.com/recipe/en-us/low-fodmap-lemongrass-cilantro-pork-meatballs/
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I used real sour cream and half and half, added a poblano pepper: https://www.rachelpaulsfood.com/low-fodmap-taco-stuffed-baked-potatoes-gluten-free/
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Use low-FODMAP broth, omit garlic and onion, add garlic-infused olive oil: https://veronikaskitchen.com/red-wine-braised-short-ribs/#recipe
Side Dishes
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No modifications needed: https://www.veggiebalance.com/gluten-free-macaroni-and-cheese-recipe/
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Only use green ends of the green onion: https://www.healthygffamily.com/recipe/easy-gluten-free-savory-biscuits/
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No modifications needed but can use normal cheese: https://alittlebityummy.com/recipe/en-us/low-fodmap-pumpkin-sage-cornbread/
Snack & Dessert Recipes
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Use GF flour and decrease sugar to 1 cup: https://cookieandkate.com/basque-cheesecake-recipe/
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Replace maple syrup with brown rice syrup; use chocolate chips with no added sugar: https://allthehealthythings.com/pumpkin-spice-energy-bites/#tasty-recipes-3800-jump-target
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Use GF flour; replace maple syrup with brown rice syrup; use chocolate chips with no added sugar: https://www.eatyourselfskinny.com/peanut-butter-oatmeal-cookies/#tasty-recipes-17809-jump-target