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Low FODMAP Polenta (Gluten-Free)

  • Author: Gail
  • Total Time: 25 minutes
  • Yield: 8 servings 1x


This Low FODMAP Polenta is a simple yet delectable Italian side dish that pairs beautifully with a variety of main dishes like braised short ribs, ratatouille (French vegetable stew), stracotto (Italian pot roast), and more. Gluten-free and vegetarian (as long as you eat dairy).


Units Scale
  • 4 cups water or low FODMAP chicken bone broth
  • 1 cup coarsely-ground cornmeal / polenta (not instant or quick cook)*
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper, freshly-ground
  • 3/4 cup parmesan, finely shredded**
  • 3 tablespoons ghee or butter***


  1. Place a medium saucepan on high heat on the stove top and add water. 
  2. Once the water is boiling, slowly add polenta, salt and pepper and whisk to combine. 
  3. Reduce heat to low (“Min” on my stove) and cook, whisking frequently to prevent clumping, until the polenta is thick and creamy and pulls away from the edges of the pan, about 20 minutes. A longer whisk is ideal as the polenta is prone to bubble up and splatter. Watch your arms!
  4. Remove saucepan from heat. Add shredded parmesan and ghee or butter and whisk until combined. Serve immediately. Leftovers will firm up and won’t be as creamy upon reheating but still delicious.
  5. Serve with my Low FODMAP Instant Pot Ratatouille, my Low FODMAP Instant Pot / Slow Cooker Stracotto (Italian Pot Roast), or my Low FODMAP Instant Pot / Slow Cooker Bolognese.


  • * I use Bob's Red Mill Organic Corn Grits / Polenta, but this particular one is not made in a gluten-free facility. If you require 100% gluten-free, be sure to get the gluten-free version.
  • **According to Monash University's Low FODMAP Diet App, parmesan cheese only contains trace amounts of FODMAPs.
  • ***Butter does not contain FODMAPs; however, it and cheese are both high in fat. According to Monash University, “fat affects gut motility, and when consumed in excess, can be an additional symptom trigger.”
  • This recipe makes six 2/3 cup servings or eight ½ cup servings or a total of about 4 cups.
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Category: Side Dish
  • Method: Stove-top
  • Cuisine: Italian

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