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
THOUGHT FOR FOODNUTRITIONRECIPESLOW-FODMAP DIET


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
Prepare rice paper sheets by soaking in warm water for 10–15 seconds until pliable. Lay flat on a damp kitchen towel.
Arrange vegetables, mint, and protein (if using) in the centre of each sheet. Drizzle lightly with garlic-infused olive oil and lemon juice.
Fold sides over filling and roll tightly from bottom to top.
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.

