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This one post is going to provide you with low FODMAP recipes galore.

And I’m going to help you navigate how to create your own using one of my fave meal-planning methods: Buddha Bowls.

So here’s the deal. All of this information was going to be placed in the brand new version of Reasonable SIBO: 2.0 for those who had the e-book.

But then I decided that everyone needs access to this information in order to create a ton of low-FODMAP recipes.

If you have SIBO or suspect you do, I strongly recommend you grab Reasonable SIBO: 2.0 for all your SIBO and FODMAP-journey questions and adventures.

And, in fact, if you have the e-book, it will make certain parts of this post and making low-FODMAP recipes even easier. 

Is it FODMAP-friendly?

Every single ingredient on my create your own Buddha Bowl list is low-FODMAP. But as we all know, low-FODMAP isn’t a single definition or one-size-fits all.

For example, you’ll see below on my list of Colorful Vegetables, “sweet potatoes.” 

Therefore, you know that you can make a low-FODMAP Buddha Bowl with them. And sure, you could look up how much and what exactly is in that sweet potato or you could open up your copy of Reasonable SIBO and you will find this:

Then you’ll know for sure. Yes, up to 1/2 cup of sweet potatoes are low FODMAP.

What is a Buddha Bowl?

Though I’ve shared a couple Buddha Bowls with you before, I’m not sure I’ve ever told you about them or why I love them so much.

There are many different versions and definitions for what constitutes a Buddha Bowl, but the concept is still fully open to interpretation.

Here is a definition from Healthyish I love,

At their core, Buddha bowls are about “balancing the different types of food that you eat,” and not eating too much of any one thing.

Essentially, a Buddha Bowl is filled with many different ingredients including colorful veggies (raw, roasted, and/or sautéed), a grain of some sort, a protein (originally started with Vegan proteins, but many are adding non-Vegan forms of protein now), greens, nuts, seeds, herbs, spices, and then, of course, a salad dressing or other sauce of choice.

If you don’t like your food touching, the Buddha Bowl might not be for you. You could, however, still make a deconstructed Buddha Bowl 🙂

Why I Love Buddha Bowls for the Gutsy Girl

The above definition explains the very reason I love them so much – especially for the Gutsy girls.

By creating your own Buddha Bowl, you’re able to eat a little bit of everything, without overdoing it on any one thing. And this is oftentimes critical for healing the gut. 

It is especially true for those of you who have SIBO (or suspect it). 

It’s like the story I always tell from my days prior to the SIBO diagnosis. I’d consume watermelon piece after piece. Almost instantly, I would feel incredibly awful. 

Well, only 1 1/2 tablespoons of watermelon is low FODMAP. At 2 tablespoons it’s moderate. And at 1 cup it becomes high FODMAP (from the fructose, mannitol, and fructans). 

Had I kept it to a couple pieces of watermelon mixed in with other low-FODMAP fruits, I might have been just fine.

Long after you’ve healed, the Buddha Bowl can be a great friend. In fact, it’s one of my staple meals to this day.

The reason is, again, variety.

Remember, if the goal is to build a powerful microbiome, variety is a friend.

The only difference between the Buddha Bowls I’m sharing today and many I eat on an everyday basis now are the ingredients and quantities of those ingredients.

Okay, so with that, let’s dig in.

Create Your Own Buddha Bowl

Click HERE to save this for later. 

Notes

1. Below is not an exhaustive low-FODMAP list for foods in any certain category. For instance, there are more low-fodmap fruits than listed, but the reality of using them in a Buddha Bowl (i.e. oranges) is slim to none. You will, however, find those in Reasonable SIBO: 2.0 (there are 310 total graphics contained within the e-book).
2. The traditional Buddha Bowl did not use meat or dairy. They are more Vegan by nature. However, I am including both meat and dairy on my list in case you do want them (today, many people have added them to their Buddha Bowls).
3. Remember, this is for the Low-FODMAP diet. Yes, I realize there is dairy on this list, and grains, and even tofu. You’ll need to customize more, if needed, for your own circumstances. And remember, that’s totally easy if you just track, record, and move forward with my 90-day gut healing journal.

Colorful Vegetables

• artichoke hearts, canned
• baby corn, canned
• bamboo shoots, canned/fresh
• bean sprouts
• beetroot, canned/pickled
• cabbage, red
• carrots
• celeriac
• jicama
• lettuce (radicchio, red coral)
• mushrooms, canned or oyster
• olives, green and black
• parsnip
• radish
• red bell pepper
• spinach
• sweet potato
• tomatoes (I realize this is a fruit.)
• turnip
• water chestnuts

Dairy

• cheese (Manchego, Monterey Jack, Queso Fresco, brie, camembert, cheddar, colby, feta, goat, havarti, mozzarella, pecorino, swiss)
• cream cheese
• sour cream

Grain / Noodles / Etc.

• chickpea noodle pasta
• gluten free pasta
• polenta
• quinoa (black, red, and white)
• rice (basmati, brown, glutinous, red, white)
• rice noodles

Protein via Meat, Fish, Eggs & Tofu

** Almost all meat and fish are low-FODMAP. This list is just a sampling of ideas. Stay away from lunch meat or any highly-processed meats, though. Besides the fact that they do nothing for your gut healing efforts, many have high-FODMAP ingredients added (i.e. onion or garlic). 

• beef
• bison
• chicken
• cod
• lamb
• pork
• salmon
• shrimp
• tofu, plain and firm
• tuna
• turkey

Fruits

• coconut, shredded, dried
• dragon fruit
• grapes (red, green, and black)
• lemon juice
• lime juice
• pineapple
• rasberries
• strawberries

Greens

• alfalfa
• arugula
• bok choy
• broccoli, heads only/whole
• broccolini, stalks
• cabbage, common
• collard greens
• cucumber
• edamame
• green beans
• green onion, top
• kale
• lettuce (Romaine, butter, iceberg)
• seaweed (nori)
• spinach, baby and english
• swiss chard
• watercress

Nuts

• brazil
• chestnuts
• macadamias
• peanuts (I realize this is a legume.)
• tigernuts
• pecans
• pine nuts
• walnuts

Seeds

• hemp seeds
• pumpkin seeds
• sesame seeds
• sunflower seeds

Spices & Herbs

• basil
• cilantro
• cinnamon
• cumin
• dill
• ginger
• lemongrass
• mint
• oregano
• paprika
• parsley
• rosemary
• saffron
• sage
• tarragon
• thyme
• turmeric

Salad Dressing/Sauce/Oils/Condiments

• apple cider vinegar
• avocado oil
• coconut oil
• miso paste
• mustard
• olive oil
• red wine vinegar
• rice wine vinegar
• sesame oil
• walnut oil

Miscellaneous

• capers
• fish sauce
• kelp noodles
• nutritional yeast flakes

Buddha Bowl Sauce

By the way, FODY Foods HERE has a ton of low-FODMAP products that would compliment the Buddha Bowls nicely.

FODY Foods

Here are some ideas:

1. Chipotle BBQ Sauce Unsweetened
2. Maple BBQ Sauce
3. Green Enchilada Sauce
4. Taco Sauce
5. Sesame Ginger Sauce & Marinade
6. Maple Dijon Salad Dressing
7. Shallot Infused Olive Oil

Many more can be found on the “Food” tab via the Master Gutsy Resource Spreadsheet.

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I have just empowered you to build-your-own Low FODMAP Buddha Bowl.

Still seem like too much work? Pressure is off of you.

I have created 7 Low FODMAP recipes – Buddha Bowl style – that you can devour today.

7 Low FODMAP Recipes {Buddha Bowl Style}

Click HERE to save these low-FODMAP recipes for later.

You can start with this one that is already on the website (it is a full recipe):

Light ‘n Fresh Low FODMAP Buddha Bowl

And here are more ideas to get the wheels spinning.

Note

All of the below recipes are ingredients to place in the bowl. These are not full recipes in the sense that I give specific quantities. This is intentional.

Remember, the goal of a Buddha Bowl is balance; not eating too much of any one thing. And also remember, the goal of making a low-FODMAP Buddha Bowl is knowing what that balance looks like for you as an individual.

You can choose to add in or remove any ingredient desired. 

This is your bowl…..and your life.

BUDDHA BOWL #1: Asian Inspired

This bowl is: gluten-free, dairy-free, nut free, low-FODMAP, and Vegetarian.

Ingredients to use/consider for this bowl

• bok choy
• sesame seeds (NOW?)
• scallions
• broccoli florets
• shredded carrots
• fried egg pieces
• pineapple
• edamame
• rice or the Pad Thai noodles from Lotus Foods
• salt and pepper, as desired

Dressing/Sauce Ideas

1. Drizzle plain sesame seed or olive oil with some fresh-squeezed lemon over it. 
2. Make a version of my Veggie Pad Thai sauce that you can find HERE. To make the sauce low-FODMAP, simply cut the garlic out and use peanut butter instead of almond butter. If you still want a garlic flavor, consider adding in 1/2 tablespoon garlic-infused olive oil.

BUDDHA BOWL #2: Welcome to Earth

This bowl is: gluten-free, dairy-free, nut free, low-FODMAP, and Vegan.

Ingredients to use/consider for this bowl

• shredded carrots
• radish
• water chestnuts
• kale and spinach blend
• hempseeds
• tofu
• black rice or multi-colored quinoa
• salt and pepper, as desired

Dressing/Sauce Ideas

1. Drizzle plain hemp oil with some fresh-squeezed lemon over it. 
2. Low-FODMAP Homemade Vinaigrette Salad Dressing

BUDDHA BOWL #3: Hola, Darling!

This bowl is: gluten-free, nut free, and low-FODMAP.

Ingredients to use/consider for this bowl

• ground beef or bison with FODY Taco Seasoning
• cilantro
• sour cream
• shredded cheddar cheese
• olives
• canned garbanzo beans
• tomatoes
• Late July Sea Salt & Lime Tortilla Chips
• white rice
• salt and pepper, as desired

Dressing/Sauce Ideas

1. Drizzle the FODY garlic-infused olive oil on top. Alternatively, you could use a plain, avocado oil. 
2. Use the FODY Salsa, as is and/or combine it with the oil from number 1.

BUDDHA BOWL #4: Breakfast Served All Day

This bowl is: gluten-free, nut free, dairy free, and low-FODMAP.

Low FODMAP Breakfast

It is an adaptation from The Leaky Gut Meal Plan‘s, Eggs and Greens Buddha Bowl found on page 71.

Ingredients to use/consider for this bowl

• ground turkey, chicken, or beef
• eggs (scrambled or fried, however you prefer to eat them in a bowl)
• spinach
• arugula
• kale
• goat and/or feta cheese
• scallions
• sweet potatoes
• salt and pepper, as desired

Dressing/Sauce Ideas

1. Drizzle the bowl with FODY garlic-infused olive oil or regular olive oil, using fresh-squeezed lemon, if desired. 
2. Make the Creamy Cilantro Sauce from HERE, and drizzle it on top of the bowl.

BUDDHA BOWL #5: Low-Fo, AIP, Serious Business Bowl

This bowl is: gluten-free, nut free, dairy free, and low-FODMAP. It’s also Paleo and AIP.

Ingredients to use/consider for this bowl

• wild salmon
• purple cabbage
• cilantro
• zucchini
• sweet potato
• salt, as desired

Dressing/Sauce Ideas

1. Combine melted coconut oil or olive oil and coconut aminos; drizzle the combination over the bowl.

BUDDHA BOWL #6: Make it Mediterranean

This bowl is: gluten-free, Vegetarian, and low-FODMAP.

Ingredients to use/consider for this bowl

• canned chickpeas
• basil
• capers
• tomatoes
• cucumbers
• Kalamata olives
• red bell pepper
• Mozzarella cheese
• walnuts
• quinoa
• salt and pepper, as desired

Dressing/Sauce Ideas

1. Drizzle olive oil and squeeze fresh lemon over your bowl.

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Alright, now I hope that helps give you umpteen ideas for low-FODMAP recipes, bowls in particular, to create today.

Let me know what your favorite combination is.

And don’t forget to grab Reasonable SIBO: 2.0.

If you liked this post, you might also enjoy:

1. Ingredients vs Ingredient(s)
2. Favorite Low-FODMAP Proteins
3. Create Your Own FODMAP Diet Plan

Xox,
SKH