Zesty Low-FODMAP Veggie Rice Paper Rolls: Playful, Gut-Friendly Bites

Colourful, light, and low-FODMAP, these Veggie Rice Paper Rolls are a playful option for digestive comfort without compromising on flavour or presentation. Low-FODMAP rice paper rolls, gut-friendly snacks, digestive health meals, playful FODMAP-friendly recipes, IBS-friendly lunch

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Delightful FODMAP-Friendly Eating

Low-FODMAP cuisine can be vibrant, creative, and interactive. Veggie Rice Paper Rolls let diners assemble and enjoy colourful, bite-sized rolls filled with a variety of safe vegetables, herbs, and protein. This playful presentation makes digestion-friendly meals fun and engaging while still adhering strictly to low-FODMAP guidelines.

Recipe: Zesty Low-FODMAP Veggie Rice Paper Rolls

Ingredients

(Serves 4)

  • 8 rice paper sheets (200 g / 7 oz total)

  • 1 medium carrot, julienned (70 g / 2.5 oz)

  • ½ cucumber, sliced into thin strips (100 g / 3.5 oz)

  • 50 g / 2 oz red bell pepper, julienned

  • 50 g / 2 oz fresh spinach

  • 1 tbsp fresh mint leaves (5 g / 0.2 oz)

  • 1 tbsp garlic-infused olive oil (15 ml / 0.5 fl oz)

  • 1 tsp lemon juice (5 ml / 0.2 fl oz)

  • 100 g / 3.5 oz cooked shrimp or tofu for protein (optional)

  • Salt and pepper to taste

Method

  1. Prepare rice paper sheets by soaking in warm water for 10–15 seconds until pliable. Lay flat on a damp kitchen towel.

  2. Arrange vegetables, mint, and protein (if using) in the centre of each sheet. Drizzle lightly with garlic-infused olive oil and lemon juice.

  3. Fold sides over filling and roll tightly from bottom to top.

  4. Serve immediately with low-FODMAP dipping sauce such as tamari or a small amount of ginger-infused oil.

Nutritional Information

(per serving, approximate)

  • Calories: 180 kcal

  • Protein: 8 g

  • Fat: 6 g

  • Saturated Fat: 1 g

  • Carbohydrates: 25 g

  • Fibre: 4 g

  • Sodium: 350 mg

Why This Dish Fits FODMAP-Friendly

Rice paper is naturally gluten- and FODMAP-free. Vegetables such as carrots, cucumber, and spinach provide vitamins, minerals, and fibre without triggering digestive issues. Garlic-infused oil provides flavour safely. Optional protein like shrimp or firm tofu rounds out the meal, ensuring a satisfying, gut-friendly, playful dish.

Artistic interpretation - details may differ from the actual.