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Low FODMAP Beanless Chili

Updated: Aug 8, 2023


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If you like your chili spicy, you'll love this recipe!

This Beanless Chili recipe is gluten free, dairy free, Low FODMAP, and spicy!

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As a nutrition coach I often have clients come to me with food intolerances, the most common being dairy and/or gluten intolerances. This challenges me to create healthy recipes that eliminate trigger foods and are easy for my clients to follow in their meal plans.

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This chili recipe is not only dairy free and gluten free but also Low FODMAP.


FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. They are short-chain carbohydrates (sugars) that some people find difficult to digest and experience digestive distress after eating them. Some digestive symptoms are:

  • Cramping

  • Diarrhea

  • Constipation

  • Stomach bloating

  • Gas and flatulence

Not everyone is sensitive to foods high in FODMAPs, but it is very common among people with irritable bowel syndrome (IBS).


To prevent unwanted IBS symptoms it is recommended to try a Low FODMAP diet to eliminate potential symptom triggering foods. This elimination diet should be followed strictly for a couple of weeks before slowly adding foods high in FODMAPs back into your diet to see how your body reacts. Keeping a food log or journal while reintroducing high FODMAP foods is a great way to keep track of how your body feels after eating them and whether or not your digestion is affected.


Although all of the peppers in this recipe are FODMAP friendly, some people with IBS do react to spicy foods. If you do experience symptoms from spicy food reduce the amount of chili powder and cayenne pepper and exclude the jalapeños from this recipe.


For more information on how to have an elimination diet or Low FODMAP diet made for you please contact Desire Fitness.


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Since beans are a high FODMAP food I decided to try out a beanless alternative to a classic recipe. Butternut squash is a perfect bean replacement. It adds a similar texture and gives a bright pop of colour that makes it feel like fall in a bowl.


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Butternut squash can be tricky to prep. To make peeling the squash easier microwave the butternut squash for 3-4 minutes to soften it. Then cut the squash in half (right at the base of where it stems out) and scoop out the seeds. Using a knife or peeler, peel off the butternut squash skin before dicing it into cubes.


HOT AF beanless chili for IBS

Desire Fitness is a certified personal trainer and nutrition coach based out of Edmonton, Alberta.


Desire Fitness creates custom workout programs and nutrition plans based on each clients needs and goals. The recipes in the nutrition plan will incorporate only the foods you enjoy eating and can have delicious recipes like this in the plan.


Message us for more info on how to have a custom workout program or nutrition plan made for you.

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If you try the recipe out please let us know how you like it either by tagging Desire Fitness on instagram or by leaving a comment below.


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