4 Delicious Low FODMAP Instant Pot Recipes To Prepare Today!

In recent years, a new diet has come into being. It is called the low FODMAP diet, which is usually prescribed to people with digestive disorders. Many of you may panic hearing the fancy word.

However, there is no need to worry. Today we’ll briefly explore the FODMAP diet and inspire you with some recipes. Following the diet can be challenging, but our help can make some things easier.

What Does A Low FODMAP Diet Mean?

A low FODMAP diet is a kind of an elimination diet that is prescribed to people with digestive issues. Some of them may include:

  • Irritable bowel syndrome (IBS)
  • Small intestinal bacterial overgrowth (SIBO)
  • Constipation

These are only a few of the many digestive issues that a low FODMAP diet can improve. To start the process, you have to follow three phases first. They aim to determine which substances you are sensitive to.

What To Avoid On Low FODMAP Diet?

After completing the phases, you move forward with the diet plan accordingly. Here are some of the things you should avoid strictly on a FODMAP diet.

  • Fructose – is found in many fruits, sugary items, and some vegetables
  • Lactose – is usually found in dairy products
  • Fructans – are found commonly in grains
  • Galactans – they form some beans and lentils
  • Polyols such as sugar alcohols found in chewing gums

These carbs are typically high in FODMAP and resist digestion which results in digestive problems. That is because they move through the intestine gradually and attract water molecules. Due to this, they are fermented in the gut and triggers symptoms such as bloating, diarrhea, and pain.

Should Everyone Follow A Low FODMAP Diet?

Many people remain fine by FODMAPs even if they experience some of the symptoms. However, some of you may be more sensitive to FODMAPs than others. This is true, especially if you have prior digestive disorders. 

So, no not everyone is required to follow a FODMAP diet. However, some people who don’t have digestive problems do prefer this diet. That is because low FODMAP foods have low calories and can help you maintain a healthy lifestyle.

Low FODMAP Instant Pot Recipes

When you first start a FODMAP diet, you may find it restricting and narrow. We understand why you might feel that. After all, the FODMAP diet is an elimination diet, and it can be hard to give up on some foods. 

The silver lining is that if you start to think outside the box, you’ll find that it isn’t as bad as it seems. There are still a lot of delicious and fantastic dishes you can eat without comprising yourself. We researched for you and even found some recipes that will enlighten your taste buds.

So, let’s discuss the different low FODMAP dishes you can cook at home without any further ado.

1. Low FODMAP Instant Pot Beef Stew

This is a classic stew that can be cooked using an instant pot within no time. The dish is rich in low FODMAP vegetables and has a great taste to it. Here is how you can prepare it.

Ingredients And Measurements

  • Garlic infused oil – 60 ml
  • Beef stew meat – 1.2 kg
  • Green parts of scallion – 1 cup
  • Amore tomato paste – 2 tbsp
  • Worcestershire sauce – 1 tbsp
  • Rosemary, dried – 1 tsp
  • Thyme, dried – 1 tsp
  • Low FODMAP beef stock – 360 ml
  • Dry red wine – 240 ml
  • Kosher salt
  • Black Pepper
  • Chopped carrots – 455 g
  • Chopped parsnips – 455 g

How To Prepare

  1. Put your instant pot in the sauté mode and set the temperature to 150 degrees centigrade or medium. Also, keep the timer for 25 minutes
  2. First, add the oil and then meat to the pot. Stir the beef to coat it with garlic infused oil
  3. Sauté initially for ten minutes and then put the scallions in. Continue for a few minutes until they soften
  4. Add the paste, sauce, thyme, and rosemary. Stir them gently in the pot
  5. Now put the wine and stock and stir further. Also, add a small amount of salt and pepper
  6. Switch off the sauté mode and close the lid tightly
  7. Set the pot on pressure cook and maximum setting
  8. Let the stew cook for forty minutes, after which turn off the pot
  9. Do not open the lid until at least twenty minutes pass
  10. Open the instant pot and add the rest of the vegetables
  11. Cook again for another five minutes, and after releasing the pressure, stir everything

Once stirring is done, you can serve the dish. This recipe is enough to feed eight people. If you live alone, you can store it in the refrigerator.

2. Low FODMAP Instant Pot Tomato Basil Pasta

Pasta is comfort food that many of us love. With this recipe, any of you on a FODMAP diet can enjoy the dish without risking yourself. The creamy low FODMAP pasta only requires seven ingredients. Besides that, it is cooked totally in an instant pot within an hour.

Ingredients And Measurements

  • Garlic infused oil – 2 tbsp
  • Chopped dark green parts of leek leaves – 1/3 cup
  • Boneless chicken – 1 pound
  • Low FODMAP tomato basil sauce – 19 ounces
  • Low FODMAP vegetable soup base – 2 tsp
  • Brown rice pasta – 2.5 cups
  • Mozzarella Cheese – 1 cup

How To Prepare

  1. Put your instant pot in sauté mode and let it warm
  2. Once warm, put the oil and leek leaves in it. Sauté for about 1 to 2 minutes
  3. Add cubes of chicken and stir until golden brown from all sides. This should take about 3 to 4 minutes
  4. Put some water, pasta, soup base, and sauce in the pot. Mix everything by stirring
  5. Close the lid and pressure cook for six minutes on a high setting
  6. Once the timer runs out, quickly release the pressure by changing the setting to venting
  7. Wait for a few minutes and then open the lid to add the cheese
  8. Change your instant pot setting to warm for thirty minutes. Add more cheese and stir from time to time
  9. When the sauce thickens, you can take out the pasta and serve

After turning the pot off, we recommend that you should wait about 10 to 20 minutes before serving. This allows the sauce to thicken further and be more flavorful. You can store the leftovers for 3 to 4 days.

3. Low FODMAP Instant Pot Oats

On a FODMAP diet, it can be difficult to find suitable cereal for breakfast. However, with this recipe, you don’t need to worry about breakfast. These low FODMAP oats are even better than the regular ones. 

The best thing is that it will only take up 30 minutes of your time and give you about four servings. 

Ingredients And Measurements

  • Gluten-free oats – 1 cup
  • Water – 2 cups
  • Maple syrup – ¼ cup
  • Cinnamon – 1 teaspoon

How To Prepare

  1. Add the water and oats to your instant pot and mix by stirring. Then cover the pot using the lid and keep the vent setting to seal
  2. Pressure cook for four minutes on a high setting
  3. After cooking, let the pressure drop naturally for twenty minutes and then vent to release any additional pressure
  4. Remove the lid and add the cinnamon and syrup
  5. Stir everything well for a few minutes, and your oats will be ready

You can have your breakfast warm or store it for a maximum of four days. If you want to make your dish more flavorful, you can add low FODMAP fruits and nuts.  

4. Low FODMAP Instant Pot Jasmine Rice

This rice is one of the best meals for a low FODMAP diet. Not only it has a pleasing aroma, but there are many other health benefits of this dish. The recipe is gluten-free and suitable for vegans too.

Ingredients And Measurements

  • Jasmine rice – 1 cup
  • Water – 1 cup
  • Salt – ½ tsp
  • Turmeric powder – 1 tsp

How To Prepare

  1. Rinse the uncooked rice, dry, and add to the instant pot
  2. Put water and other ingredients as well. Mix by stirring well
  3. Secure the lid and pressure cook at a high setting for four minutes
  4. Let the pressure release and then serve

You can store the rice for up to a day or two. However, we don’t think you will find the need to as they are so tasty that you’ll finish them in no time.

Commonly Asked Questions About The Recipes

Is It Necessary To Use Instant Pot For Beef Stew?

Although pot gives a more flavorful stew, it is not required. You can make the dish in a Dutch oven too.

Can I Use Milk For Low FODMAP oats?

If you prefer to have oats with milk, then you can substitute that for water. However, ensure that you use low FODMAP milk, which is lactose-free.

Is Turmeric Jasmine Rice Healthy?

Yes. Turmeric is a healthy powder that is rich in antioxidants that can help with skin problems.

Final Words

These are a few of the low FODMAP instant pot recipes that can help you enjoy food. All the ingredients we have mentioned are low FODMAP, so you don’t have to worry about your diet. We hope you enjoy cooking and eating these dishes.

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