Low FODMAP Turkey Tacos: A Gut-Friendly Fiesta!

When I’m in the kitchen, I enjoy making foods with lots of flavor and none of the FODMAPs. These low FODMAP Turkey Tacos are sure to satisfy your taste buds without upsetting your gut.

Understanding Low FODMAP:

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are a group of short-chain carbohydrates that are known to trigger digestive discomfort in some individuals, particularly those with conditions like irritable bowel syndrome (IBS). The low FODMAP diet involves reducing the intake of foods high in these fermentable carbohydrates to alleviate symptoms such as bloating, gas, abdominal pain, constipation, and diarrhea. By following a low FODMAP diet, individuals can identify and manage their triggers while still enjoying delicious and nourishing meals.

Low FODMAP Turkey Tacos Recipe:

Ingredients:

• 1 lb ground turkey

• 1 tablespoon olive oil

• 1 small bell pepper, diced

• 1 tablespoon chili powder

• 1 teaspoon ground cumin

• 1/2 teaspoon paprika

• 1/2 teaspoon dried oregano

• Salt and pepper to taste

• 1/4 cup tomato paste

• 1/4 cup chicken or vegetable broth

• 8 small corn or gluten-free flour tortillas

• Toppings: shredded lettuce, diced tomatoes, lactose-free shredded cheese, sliced avocado, lactose-free sour cream, lime wedges, fresh cilantro (optional)

Instructions:

1. Heat olive oil in a large skillet over medium heat. Add diced bell pepper and cook until softened, about 3-4 minutes.

2. Add ground turkey to the skillet, breaking it up with a spatula. Cook until it's browned and cooked through, about 5-7 minutes.

3. Sprinkle chili powder, ground cumin, paprika, dried oregano, salt, and pepper over the turkey mixture. Stir well to evenly distribute the spices.

4. Pour in the tomato paste and chicken or vegetable broth. Stir to combine.

5. Let the mixture simmer for 5-7 minutes until the sauce has thickened slightly and the flavors have melded together.

6. While the turkey mixture is simmering, warm your tortillas. You can do this by wrapping them in a damp paper towel and microwaving for 30 seconds or by heating them in a dry skillet over medium heat for about 30 seconds on each side.

7. Spoon the ground turkey mixture onto each tortilla.

8. Top with your favorite low FODMAP toppings such as shredded lettuce, diced tomatoes, lactose-free shredded cheese, sliced avocado, lactose-free sour cream, lime wedges, and fresh cilantro.

Tips:

• Be sure to check the ingredients of your taco seasoning, tomato sauce, and other packaged products for any high FODMAP ingredients.

• Customize your toppings based on your preferences and tolerance levels. Stick to low FODMAP options and avoid high FODMAP ingredients like onions and garlic.

Whether you're embarking on a low FODMAP journey or simply seeking a flavor-packed taco recipe, these Low FODMAP Turkey Tacos promise to deliver a culinary experience that's both delightful and digestively friendly. Enjoy!

 Written By: Maddie James, UTSW Dietetic Intern

Maddie James graduated from the University of Georgia with a degree in public relations. After working in PR for nearly 3 years, she decided to go back to school and pursue a career in nutrition. She is currently a student in the Master of Clinical Nutrition Coordinated Program at University of Texas Southwestern Medical Center, class of 2025. Following the completion of her graduate program, she hopes to become a registered dietitian specializing in functional medicine.