Looking for a simple dinner that’s both satisfying and gentle on digestion? These Low FODMAP Beef Tacos check all the boxes. They’re quick to put together, use fresh ingredients you can find at most grocery stores, and are flexible enough to fit different dietary needs.

The star of the recipe is bavette steak (also known as flap steak), which, in my opinion, is better than the traditional ground beef for tacos. It’s naturally flavorful, cooks up quickly in a skillet, and becomes perfectly tender and juicy (YUM). Pair it with shredded carrots, fresh arugula, and a squeeze of lime, and you’ve got a taco that’s tasty and balanced without being complicated. Let’s dive in!

Frequently Asked Questions

How is this taco recipe Low FODMAP friendly?

These low-FODMAP tacos use simple ingredient swaps to keep it gentle on digestion. No onion and garlic here! The scallion greens replace regular onions; there’s no garlic in the cooking process (unless you use a garlic-infused oil for garlic flavor), and the vegetables included (carrots and arugula) are both low FODMAP in standard serving size portions.

Why be mindful of onions and garlic? They’re concentrated sources of fructans (a type of FODMAP). Fructans don’t break down well in the small intestine and instead ferment in the gut, which can cause gas, bloating, and other IBS symptoms.

However, an important thing to keep in mind is that the Low FODMAP diet is dose-dependent. For example, garlic and onion are high in fructans, but some people may tolerate small amounts, especially once they’ve moved past the elimination phase. Your overall FODMAP “load” matters most, so always listen to your body.

Shell options like lettuce wraps or cassava tortillas also give you flexibility if you’re sensitive to certain grains. So if you’re following a low FODMAP diet, these tacos are a good choice!

Is this recipe low-histamine?

This recipe can also work for many people who are mindful of histamine. Freshly cooked bavette steak is generally well-tolerated, especially when cooked and served immediately. Where histamine sensitivity becomes tricky is with storage; histamine levels in foods naturally rise the longer they are stored, even in the refrigerator. For that reason, this dish is best eaten the same day, or within 24 hours if you are especially sensitive.

It’s also important to remember that histamine tolerance works like a “bucket.” Your body can handle a certain amount, but that bucket can fill up faster if you’re also dealing with environmental allergies, stress, or other triggers. On days when your “bucket” is already high, you may notice symptoms sooner, even from foods you normally tolerate.

Choose fresh, pasture-raised meat.

Conventionally raised meat and farmed fish are often produced in stressful environments. This can lead to higher levels of stress hormones, as well as exposure to antibiotics, toxins, and growth-promoting feeds. All of these factors can increase inflammation in the body and add to your overall “histamine bucket.”

That’s why it’s best to choose pasture-raised meat whenever possible. Pasture-raised beef is raised on grass, without growth hormones or unnecessary antibiotics, and naturally contains more omega-3 fatty acids, which support mast cells and help keep histamine levels lower.

Freshness also matters. “Fresh” meat from the grocery store counter may have already been sitting for days, giving histamine-producing bacteria more time to grow. Freezing meat immediately after harvest helps preserve quality and keep histamine levels low.

This is one of the reasons I like using Colorado Craft Beef in my recipes. Their beef comes from cattle that are pasture-raised with care, finished on high-quality local feed, and frozen quickly to preserve freshness.

If you’re following a low-histamine approach, here are some tips for this recipe:

• Use the freshest beef possible (Colorado Craft Beef is a great choice for quality and freshness).
• Avoid slow cooking or long marinades, which can increase histamine.
• Eat the tacos right away, and freeze any uncooked beef you’re not using immediately.
• Skip optional add-ins that can be higher in histamine for some people, like cayenne or citrus, if you know they bother you. Some other ingredients to be mindful of are fermented dairy, tomato, tomato paste, avocado, aged cheeses (like cheddar cheese), and sour cream. 

What taco shells do you recommend? 

It depends on your preferences and tolerances. Lettuce wraps are the most universally gentle and refreshing. Cassava tortillas are sturdy and grain-free, while coconut wraps are lighter but can add a slightly sweet flavor. If you tolerate them, grain-free taco shells (like those from Siete) also work well.

Here are some taco shells I recommend: 

• My Cassava Flour Tortilla Recipe!
• Siete Foods Grain Free Cassava Flour Tortillas
• La Tortilla Factory – Tortilla Premtrad Cassava
• Ole Xtreme Wellness Gluten-Free Soft Taco Flour Tortilla Wraps

What other seasonings can I use?

This recipe keeps things simple with just salt and a touch of cayenne. But you can experiment with other low FODMAP-friendly spices, like cumin, smoked paprika, or coriander. If you like extra freshness, add a sprinkle of chopped cilantro or a squeeze of lime before serving.

What toppings should I use?

Stick with toppings that keep the dish light and Low FODMAP. Shredded lettuce, cucumber slices, or thinly sliced radishes are great for crunch. Fresh cilantro, scallion greens, or a drizzle of garlic-infused oil add extra flavor. Sprouts are another excellent option; they’re nutrient-packed, generally lower in histamine, and most varieties are tolerated on a Low FODMAP diet.

If tolerated, a small spoonful of lactose-free sour cream or a mild cheese can also work. Just avoid high FODMAP add-ins like bell peppers (in large portions), sour cream, garlic and onion, or sauces with onion and garlic.

What is the best beef to use?

This taco recipe works best with bavette steak (also called flap steak). It’s full of flavor, quick to cook, and turns out super tender if you slice it thin against the grain.

For this recipe, I used Colorado Craft Beef. Their beef is some of the freshest and highest quality I’ve tried, and I love knowing exactly where it comes from. They raise their cattle with care, focus on sustainability, and keep things really intentional from pasture to plate. The result is beef that’s consistently delicious and easy to feel good about serving.

Remember: the fresher and higher quality the meat, the lower the histamine content. This is one of the simplest ways to keep a recipe histamine-friendly!

If you want to try it yourself, you can order straight from their ranch at Colorado Craft Beef.

How to Store and Reheat

Storing

• Let the steak and veggies cool completely before storing.
• Place the filling in an airtight glass container and refrigerate for up to 3–4 days.
• Keep taco shells or wraps separate so they don’t get soggy. Lettuce wraps should be washed and stored dry, wrapped in a paper towel inside a container.

Reheating

• For best results, reheat the steak and veggie filling in a skillet over medium-low heat with a splash of water or extra fat to prevent drying out. Heat just until warmed through (about 3–5 minutes).
• You can also reheat in the microwave: cover loosely and heat in 30–45 second intervals, stirring once, until hot.
• Warm tortillas in a dry skillet or directly over a low gas flame for 15–30 seconds per side. If using lettuce wraps, serve them cold and fresh.

Recipe Tips

• Slice the beef thinly. Bavette steak can be chewy if cut too thick. Always slice it against the grain and on a slight angle for the most tender bites.
• Don’t overcook. This cut shines when cooked to medium-rare or medium. Overcooking will dry it out and make it tough.
• Choose the right shell for you. Lettuce wraps keep things fresh and light, cassava tortillas are hearty and grain-free, and coconut wraps add a subtle sweetness. Pick whichever works best for your body and taste.
• Brighten it up. A squeeze of lime juice or a sprinkle of cilantro right before serving adds a fresh finishing touch.
• Make it family-friendly. If you’re cooking for others, keep cayenne optional and let everyone adjust spice and toppings to their own liking.

Low FODMAP Beef Tacos

Ingredients

Taco Filling

• 2 cups Bavette steak, cooked and sliced thin
• 1–2 Tbsp cooking fat of choice: beef tallow, ghee, or cold-pressed avocado oil
• 2 carrots with green tops, cleaned and shredded
• 3 green onion tops, chopped (optional garnish, skip the white bulb)
• 2 cups arugula (Or try the sprouted version for potential histamine-lowering benefits)
• ½ tsp Baja Gold Salt
• ⅛ tsp cayenne (optional)
• 2 Tbsp fresh organic cilantro, chopped (optional)
• 1 tsp fresh organic lime juice, freshly squeezed (optional)

Taco Shell Options (pick one)

• 4 cassava tortillas
• 4 coconut wraps
• 4 lettuce wraps (butter or iceberg)
• Siete grain free taco shells

Directions

1. Prepare the Steak (If uncooked). Pat the steak dry and season lightly with a pinch of salt. Heat 1 Tbsp fat in a heavy skillet over medium-high. Sear 3–4 minutes per side to medium-rare (130–135°F / 54–57°C) or desired doneness. Rest 5–10 minutes, then slice very thinly across the grain.
2. Sauté the vegetables. In the same skillet, add the remaining fat. Add carrots and green onion tops (if using); cook for 3–4 minutes until softened. Add arugula, cover, and wilt on low heat for 1–2 minutes. 
3. Combine & season. Return sliced steak to the pan. Sprinkle with remaining salt and cayenne (if using). Toss and remove from heat.
4. Finish & Serve. Top with fresh cilantro and squeeze with lemon juice if desired. Serve in cassava tortillas, coconut wraps, or crisp lettuce leaves.  

We hope you enjoy these Low FODMAP Tacos!

Tacos are one of those weeknight meals that the whole family will love, and with a few simple tweaks, they can fit right into a Low FODMAP lifestyle. This version keeps things flavorful, fresh, and easy on digestion, all while staying flexible so you can make it your own.

Using Colorado Craft Beef really takes these tacos to the next level. If you’re looking for a reliable source of premium beef you can feel good about, I can’t recommend them enough.

I hope these tacos bring some variety to your meal rotation, and show you that eating Low FODMAP can still mean enjoying delicious, satisfying food!

About Colorado Craft Beef

Colorado Craft Beef is more than just a source of high-quality beef; it’s a family-run operation built on intentionality at every step of the process. From pasture to plate, their focus is on raising cattle with care, honoring the land, and delivering beef that’s both flavorful and responsibly produced.

Their mission is rooted in transparency and sustainability. By carefully selecting genetics, prioritizing animal well-being, and sourcing finishing ingredients locally, they ensure that every cut of beef reflects the highest standards. The ranch also partners with trusted growers to maximize the use of grasslands and other natural resources, creating a supply chain that is efficient, eco-friendly, and community-focused.

The result? Beef that tastes incredible, supports ecological stewardship, and allows you to feel good about the meals you’re creating. With Colorado Craft Beef, you’re not just buying dinner, you’re supporting a ranch that’s raising the bar for what beef can and should be.

If you’d like to learn more or place an order directly, please visit Colorado Craft Beef.

The 5 Most Common Meal Planning Mistakes That Disrupt Hormones

(Follow-up to Hormone Health With GLP-1 Nutrition Support And Mindful Eating) 

In my last post, we walked through how to build meals that keep your energy steady, support your mood, and help your hormones work with you—not against you. But here’s the thing… even with the best intentions, I see so many client unknowingly make small meal planning mistakes that undo their progress. These aren’t huge, obvious errors; they’re subtle habits that quietly throw your hormones off and set you in a biofeedback loop that leaves you feeling more tired, irritable, or bloated than you should.

The good news? Once you know what to watch out for, these are easy fixes. Let’s go through the five most common meal planning mistakes I see (and exactly how to correct them) so you can get the most out of your hormone-balanced meal planning.

Mistake #1: Skipping Breakfast or Eating Too Late

Why it matters: Waiting too long to eat in the morning can throw off your cortisol and blood sugar rhythm for the entire day. This can lead to energy crashes, irritability, and stronger cravings later on (which can cause overeating or bingeing).  

• Fasting may work for your body and your hormones, but it’s not a one-size-fits-all approach! That’s why it’s essential to notice your eating behavior and how you physically feel when fasting.)

Fix: Aim to eat a balanced meal within an hour of waking that includes protein, fiber, and healthy fats.

• Example (my daily go-to): Scrambled eggs with avocado and fresh fruit or toast.

Mistake #2: Relying on Quick Energy from Sugar or Caffeine

Why it matters: Sugary snacks and multiple cups of coffee may give a quick boost, but they can spike blood sugar and cortisol, leading to mood swings, inflammation, and that classic afternoon crash.

Fix: Swap quick fixes for steady, nutrient-rich fuel.

• Ditch the high-octane energy drinks and try green tea or matcha for a gentler caffeine lift.
• Keep balanced snacks like apple slices with nut butter or a boiled egg with veggie sticks on hand.

Bonus Tip: Practice Mindful Eating to Support Hormone Balance

Meal planning is important, but how you eat matters just as much as what you eat.

Mindful eating means slowing down, paying attention to your food, and tuning in to your body’s hunger and fullness cues. It can help you:

• Become more in tune with your symptoms – Notice patterns like bloating, brain fog, or skin changes after certain foods so you can make adjustments.
• Regulate appetite naturally – Eating slowly gives your body time to release satiety hormones like leptin and ghrelin, helping prevent overeating or late-day sugar cravings.
• Reduce inflammation – Rushed, stressed eating triggers your body’s fight-or-flight response, which can increase inflammation and impair digestion.
• Understand WHY you are eating – are you physically hungry, or are you eating to fill an emotional need (which is OK, you can learn more about emotional eating here).

How to start:

• Put away distractions like your phone during meals.
• Take a few deep breaths before your first bite.
• Notice the colors, textures, and smells of your food.
• Practice gratitude by giving a quick thanks for the food you are about to eat.
• Chew thoroughly (goal is 20 times) and set your fork down between bites.
• Check in halfway through the meal: Are you still hungry or satisfied?

Mistake #3: Not Getting Enough Protein at Each Meal

Why it matters: Protein provides the building blocks for hormones and helps keep you full between meals. Too little can lead to fatigue, cravings, and muscle loss.

Fix: Aim for around 30g of protein per meal. This can include a mix of animal and plant proteins for variety if needed.

Mistake #4: Ignoring Your Menstrual or Menopausal Phase

Why it matters: Your nutrient needs shift throughout your cycle and during menopause. Ignoring these changes can make symptoms worse.

Fix:

• Follicular phase: Focus on antioxidants and phytoestrogen-rich foods like flaxseeds and berries.
• Luteal phase: Increase magnesium and B vitamins from leafy greens, pumpkin seeds, and whole grains.
• Menopause: Prioritize steady protein intake, phytoestrogens (food sources include: flax, berries, peaches, garlic, legumes, and soy), magnesium, calcium-rich foods, vitamin D, and K2 supplementation.

Mistake #5: Overlooking Gut Health in Hormone Support

Why it matters: Your gut microbiome and your body’s ability to detox naturally play a significant role in metabolizing and eliminating excess hormones. An unhealthy gut can contribute to hormone imbalances.

Fix:

• Add prebiotic fibers and high sulfur foods (onions, garlic, kale, and broccoli).
• Include probiotic-rich foods (yogurt, kefir, sauerkraut).
• Limit inflammatory, gut-irritating foods that trigger your symptoms (Click here to find out more about the type of nutritional testing available).

Conclusion

Hormone balance isn’t just about what you eat—it’s also about how you eat, when you eat, and how consistently you fuel your body. Skipping meals, relying on quick sugar or caffeine fixes, and ignoring your body’s unique hormonal rhythm can sabotage even the best meal plan.

When you avoid these five mistakes, you’ll find it’s easier to:

• Maintain steady energy throughout the day.
• Reduce mood swings and cravings.
• Support your metabolism naturally.

If you haven’t read Hormone Health (With GLP-1, Nutrition Support & Mindful Eating), start there for a complete framework. Then, use this guide as your go-to checklist for what not to do.

 Two ways to get started today:

1. Use your insurance for nutrition counseling – Many clients get sessions covered in full. Check your insurance coverage here.

2. Download my free 2-Day Meal Plan – A ready-to-use, hormone-friendly meal plan with recipes and a grocery list. Get your free copy here.

References:

Ko, S. H., & Kim, H. S. (2020). Menopause-Associated Lipid Metabolic Disorders and Foods Beneficial for Postmenopausal Women. Nutrients, 12(1), 202. https://doi.org/10.3390/nu12010202

Cienfuegos, S., Corapi, S., Gabel, K., Ezpeleta, M., Kalam, F., Lin, S., Pavlou, V., & Varady, K. A. (2022). Effect of Intermittent Fasting on Reproductive Hormone Levels in Females and Males: A Review of Human Trials. Nutrients, 14(11), 2343. https://doi.org/10.3390/nu14112343

Viscardi, G., Back, S., Ahmed, A., Yang, S., Mejia, S. B., Zurbau, A., Khan, T. A., Selk, A., Messina, M., Kendall, C. W., Jenkins, D. J., Sievenpiper, J. L., & Chiavaroli, L. (2025). Effect of Soy Isoflavones on Measures of Estrogenicity: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Advances in nutrition (Bethesda, Md.), 16(1), 100327. https://doi.org/10.1016/j.advnut.2024.100327

Bansal, N., Katz, R., de Boer, I. H., Kestenbaum, B., Siscovick, D. S., Hoofnagle, A. N., Tracy, R., Laughlin, G. A., Criqui, M. H., Budoff, M. J., Li, D., & Ix, J. H. (2013). Influence of estrogen therapy on calcium, phosphorus, and other regulatory hormones in postmenopausal women: the MESA study. The Journal of clinical endocrinology and metabolism, 98(12), 4890–4898. https://doi.org/10.1210/jc.2013-2286

Doleman, J. F., Grisar, K., Van Liedekerke, L., Saha, S., Roe, M., Tapp, H. S., & Mithen, R. F. (2017). The contribution of alliaceous and cruciferous vegetables to dietary sulphur intake. Food chemistry, 234, 38–45. https://doi.org/10.1016/j.foodchem.2017.04.098

Hansen, A. W., & Venkatachalam, K. V. (2023). Sulfur-Element containing metabolic pathways in human health and crosstalk with the microbiome. Biochemistry and biophysics reports, 35, 101529. https://doi.org/10.1016/j.bbrep.2023.101529