Low FODMAP Roasted Vegetable Budda Bowl Prep time: 15 mins I Cook time: 25 mins I Serves: 2 Savour this Low FODMAP Roasted Vegetable Buddha Bowl – a colourful blend of roasted veggies, quinoa, and greens, drizzled with zesty Low FODMAP Lemon-Tahini Dressing. Simple, satisfying, and perfect for your commitment to a happy and healthy you!
Method 1. Preheat the oven to 400°F (200°C).
Ingredients: • 1 cup sweet potatoes, peeled and cubed • 1 zucchini, sliced • 1 cup carrots, peeled and sliced • 1 cup cherry tomatoes • 2 tablespoons olive oil • Salt and pepper to taste • 2 cups cooked quinoa • 1 cup spinach or kale, chopped • Lemon-tahini dressing Lemon-tahini dressing: • 3 tsp tahini • 2 tsp olive oil • 3 tsp fresh lemon juice • 2 tsp water • 1/2 tsp pure maple syrup (or other low FODMAP sweetener) • Sprinkle of ground cumin • Pinch of salt and pepper to taste. Recipe supplied by FODMAP Friendly.
2. In a large bowl, toss sweet potatoes, zucchini, carrots, and cherry tomatoes with olive oil, salt, and pepper. 3. Spread the vegetables on a baking sheet in a single layer. 4. Roast in the preheated oven for about 25 minutes or until the vegetables are tender and golden. 5. While the vegetables are roasting, prepare the quinoa according to package instructions. 6. In a small bowl, prepare the dressing by mixing together tahini, olive oil, lemon juice, water, maple syrup, cumin, salt and pepper and stir well 7. In serving bowls, assemble the Buddha bowls with a base of cooked quinoa, roasted vegetables, and a handful of chopped spinach or kale. 8. Drizzle with your lemon-tahini dressing. 9. Serve and enjoy your Low FODMAP Roasted Vegetable Buddha Bowl! Feel free to customise the bowl with other low FODMAP vegetables or a protein option such as chicken or tofu (as shown).
Signs and Symptoms: Do you suffer from irritable bowel syndrome (IBS)?
Irritable bowel syndrome (IBS) is a common disorder of the gut– brain interaction (DGBI), affecting approximately 1 in 7 people worldwide. It is characterised by a set of chronic symptoms that impact the large intestine, including abdominal pain or discomfort, bloating, and changes in bowel habits. While IBS can cause significant distress and disruption to daily life, it does not cause damage to the digestive tract. Although there is no single cure for IBS, there are many effective management strategies. These may include dietary changes including fibre modification or following the low FODMAP diet, relaxation therapies such as gut-directed hypnotherapy, and supplements recommended by your healthcare professional. In particular, dietary
management plays a key role. In particular, dietary management plays a key role. Research shows that up to 86 percent of people with IBS experience symptom relief when following the low FODMAP diet under the supervision of a trained dietitian. The exact cause of IBS is not fully understood, but contributing factors may include abnormalities in the gut-brain axis, increased gut sensitivity, food intolerances or dietary triggers, and altered gut motility. IBS can significantly impact quality of life, but with the right support, including personalised dietary advice from a FODMAP-trained dietitian, many people can achieve meaningful and lasting symptom relief.
Article supplied by FODMAP Friendly | fodmapfriendly.com
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ISSUE 74 • 2025
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