Low-FODMAP Chili

What’s a FODMAP? It’s not a fad diet or something that everyone needs to try. I recently began working with a Gastroenterologist on solving some digestion problems, specifically SIBO, or small intestine bacterial overgrowth. Part of this process means going on a low-FODMAP diet for about 5 weeks. 

FODMAP stands for Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols. These types of carbohydrates that are not absorbed properly in the gut, which for some, can trigger symptoms like bloating, gas, & abdominal discomfort. 

I am having to navigate restaurants and cooking while doing the low-FODMAP diet and I decided that I really wanted chili, but that means no onions, garlic, & celery, which are staples in my chili. It took some creativity, but I think I created quite a winner.

Low-FODMAP chili

While working on healing my SIBO, I needed to try a low-FODMAP diet, which meant removing some staples from my typical chili recipe (onions, garlic, & celery). Regardless of whether or not you are low-FODMAP, this chili recipe is tasty and will be a nice addition to your recipe repertoire.
Prep Time 15 minutes
Cook Time 50 minutes
Course Main Course, Soup
Cuisine American
Servings 6 people


Chili Ingredients

  • 7 oz organic tomato paste
  • 18 oz diced organic tomatoes
  • 1 cup bone broth
  • 2 lbs grass-fed ground beef ground meat of any type will do
  • 4 large carrots diced
  • 1 yellow bell pepper diced
  • 4-5 kale leaves destemmed and coarsely chopped
  • 2 serrano peppers thinly sliced
  • 2 tbsp cilantro, chiffonade
  • 1 tbsp grass-fed butter
  • 6 yukon gold potatoes, baked optional

Spice Blend

  • 1 tsp sea salt
  • ½ tsp fresh ground pepper
  • ½ tsp coriander
  • ½ tsp cayenne pepper
  • ½ tsp cumin
  • 1 tsp chili powder


  • Add butter to a large soup pot and melt. Then add carrots and bell pepper and sauté over medium high. 
  • Add diced tomatoes, tomato paste, one of the serrano peppers, and broth to mixture and stir well. Add spice blend, stir again. 
  • Add in the ground meat, crumbling it in as you add it.
  • Stir everything together and reduce heat to medium-low. Cook for about 35 minutes. Add the kales leaves and about half of the chopped cilantro into the soup pot about 15 minutes before it's done cooking. 
  • If desired, serve on top of a baked potato and garnish with cilantro and remaining sliced serrano peppers. If not using a baked potato, serve in a bowl and add garnishes.
Keyword chili, gluten-free, grain-free, low-FODMAP chili, paleo chili