# Low FODMAP Diet Guide > Low Fodmap Diet Life ## Posts - [Low FODMAP Tabbouleh {Recipe}](https://www.fodmaplife.com/low-fodmap-tabbouleh/): Tabbouleh is a middle eastern dish traditionally made with bulgar wheat, but this version uses quinoa, a protein rich gluten free alternative to wheat based grains which is suitable for the low FODMAP diet. The result? A fresh, healthy salad packed with flavour which is great for lunch or a light evening meal. Great for anyone following a gluten free or low FODMAP diet, it’s also super simple to make. Promise. Ingredients (serves 2) 100 grams quinoa – mixed or white bunch of spring onions (you will be using the green part only if following a low FODMAP diet) 200g baby plum […] - [What are FODMAPs? (Details)](https://www.fodmaplife.com/what-are-fodmaps-detail/): FODMAPs Summary These are names for short chains of sugars (carbohydrates) that are found in the diet. These sugars aren’t well absorbed in the small intestine. This means they travel to the large intestine where they are fermented by bacteria, which can cause troublesome gas and bloating. Once in the large intestine, these sugars also attract water into the bowel, triggering loose stools and diarrhoea. Not all sugars are FODMAPs and not all people are sensitive to FODMAPS. People with IBS tend to have more symptoms as a result of eating FODMAPs, which is why they can benefit from a low FODMAP […] - [Low FODMAP Diet Drinks List](https://www.fodmaplife.com/low-fodmap-drinks-alcohol-list/): Low FODMAP Drinks List (Safe) Low FODMAP Fruit juices List FODMAP Fruit juicesIf these are made from suitable fruits (e.g., orange, cranberry, pineapple, or tomato), they are suitable for the low-FODMAP diet but should still be consumed only in small amounts, typically ½ cup in one sitting.[highlight]Any more than this may contribute to an excess fructose load.[/highlight] Many fruit-based drinks may include apple or pear juice, even if this isn’t indicated in the name of the product. Always read the ingredients of fruit-based beverages to ensure there are no surprise high-FODMAP ingredients. Low FODMAP Vegetable Juices List FODMAP Vegetable juicesIf […] - [Vegan Low FODMAP Diet Guide](https://www.fodmaplife.com/vegan-low-fodmap-guide/): Guide for Vegetarians and vegans on the low-FODMAP diet Eating vegetarian may be a religious lifestyle or other choice, and people who follow a vegetarian diet can indeed eat flavorful and exciting foods. It’s important to ensure that any vegetarian diet provides all the nutrients required daily for good health. A vegetarian meal is not simply a plate of meat and three vegetables with the meat taken off. Such a meal would be lacking in protein, vitamin B12, and other essential nutrients such as iron and zinc. A carefully constructed plant-based diet can be healthy, but it does require some […] - [Low FODMAP Diet for IBS Guide [2025]](https://www.fodmaplife.com/fodmap-ibs-guide/): Low FODMAP DIET for IBS What is Irritable bowel syndrome IBS? Irritable bowel syndrome (IBS) is a condition that affects approximately 20% of the population. It affects males and females of all ages. If you have ever had irritable bowel syndrome, you know exactly how disruptive and chaotic it can be for your life. There are few words that can describe the stress, both physical and mental, that it typically causes in most sufferers’ lives. However, there are a few simple tweaks that you can make in your life that can have a huge effect on the severity of your IBS. […] - [[LOW FODMAP] SPINACH BASIL PESTO Recipe](https://www.fodmaplife.com/low-fodmap-spinach-basil-pesto-recipe/): YIELD: ABOUT 1 CUP (235 ML) This pesto is in the Basics chapter because it’s so darn versatile. And it’s not just for tossing with pasta. Sure, you can use it to create a creamy pasta sauce, as in Creamy Pesto Tuna Pasta—but you can also use it on pizza (check out the Chicken Pesto Pizza or add it to egg dishes (try the Pesto Potato Frittata. My recipe uses garlic oil in place of the traditional garlic cloves, and it’s absolutely packed with flavour. LOW FODMAP SPINACH BASIL PESTO Recipe 1/2 CUP (120 ML) EXTRA-VIRGIN OLIVE OIL 4 CLOVES […] - [Guide to Flavor in the Low-FODMAP Diet](https://www.fodmaplife.com/low-fodmap-flavors/): Adding Flavor to Low-FODMAP Food Low-FODMAP food doesn’t have to be bland—far from it! Boost flavor in your low-FODMAP meals by using the following: Salt and Pepper I know, it seems so basic, but using salt and pepper is absolutely essential. Often, when a dish tastes bland, it’s not because it’s lacking garlic or onion, but because it’s lacking salt.[highlight]Luckily, salt is not a FODMAP.[/highlight]I’m not suggesting that you eat a high-sodium diet, but keep in mind that Americans get most of their sodium from processed foods. And if you’re reducing your intake of processed foods (as you probably will […] - [Best Low Fodmap Snacks List](https://www.fodmaplife.com/low-fodmap-snacks/): Here are some low-FODMAP snack ideas: Low Fodmap Fruit Snacks High-FODMAP Fruits Low-FODMAP Fruits Apples Apricots Blackberries Cherries Mangoes Peaches Pears Prunes Watermelon BananasBlueberriesCranberriesGrapefruitGrapesKiwi Lemons LimesOrangesRaspberriesStrawberriesTomatoes low-FODMAP snack Veggies High-FODMAP Vegetables Low-FODMAP Vegetables AsparagusCauliflowerGarlicMushroomsOnionsPeas Bean sproutsCarrotCucumberEggplantGreen beansLettuceOlivesPotatoesSpinachWatercressYams low-FODMAP snack Meats, Diary, Nuts High-FODMAP Cheese Low-FODMAP Cheese cottage cheesecream cheesecrème fraîchemascarponericotta blueBrieCheddarEdamEmmentalFetaGorgonzolaGoudaMozzarellaParmesanStiltonSwiss - [Eating Out Low FODMAP Plan](https://www.fodmaplife.com/eating-out-low-fodmap-plan/): How to Plan eating Low FODMAP OUTSIDE? When eating out, unless you’re dining at a “FODMAP-aware” restaurant, it’s likely that the restaurant’s menu will be laden with high-FODMAP foods. Onion, garlic and wheat are regularly used in recipes. Despite this, your special dietary requirements need not be a social prison sentence. Have the confidence to eat out and enjoy it. Since FODMAPs are not known to cause damage to the intestine, a meal out at a restaurant with friends might be one time you break the diet and eat foods that aren’t low-FODMAP. Sometimes the symptoms might be worth it […] - [List of High / Low / Free Fodmap Foods [2025]](https://www.fodmaplife.com/high-low-fodmap-foods/): View our comprehensive list of High fodmap foods, Low fodmap foods and Fodmap Foods free. View our fodmap foods chart & Fodmap Tables. - [Low FodMap Zucchini Slice Recipe](https://www.fodmaplife.com/low-fodmap-zucchini-slice-recipe/): Have you made Zucchini Slice before?  I used to make it often before shifting to a low FODMAP diet.  It was a bit of a standby dinner on Friday nights because it’s so quick to make, plus the leftovers were great for lunch over the weekend.  I did attempt a low FODMAP version in my early days on the diet, but the result was disappointing.  Substituting a standard gluten-free flour mix left me with a texture that was a bit mushy and I learned that this is one of those dishes that suffers when the onion is left out. I […] - [Low FODMAP Veggie Burgers Recipe](https://www.fodmaplife.com/low-fodmap-veggie-burgers-recipe/): Makes 4-6 I think I might have just eaten the best Veggie Burger I can remember tasting.  Fresh, flavorful, satisfying.  I know to call anything “the best” sets expectations high, and maybe I shouldn’t go there.  But I can’t remember ever seeing a veggie burger that is also low FODMAP.  So, I am pleased with my Veggie Burger and I hope you enjoy it too. This all came about when I was handed the job of coordinating the catering for my Flynn’s year-6 graduation.  Our school likes to put on a special night of celebration for our finishing students and their teachers […] - [Low FODMAP Christmas Pudding Recipe](https://www.fodmaplife.com/low-fodmap-christmas-pudding/): I have been working hard to bring this Christmas to treat to you.  It’s been a while since I have enjoyed some warm and spicy pudding that is the perfect finale to a festive feast.  Perhaps you have been longing for a low FODMAP answer to the dried fruit-laden dessert the way I have.  I hope you enjoy this pudding… And have I been enjoying some pudding?  All in an effort to refine this recipe, of course!  And I needed to check how well it kept, too.  But I think now is the time for me to stop taste-testing pudding […] - [Low Fodmap Crumpets Recipe](https://www.fodmaplife.com/low-fodmap-crumpets-recipe/): This weekend has seen many celebrations in London marking Queen Elizabeth’s Diamond Jubilee.  There was quite a line-up of entertainers at Buckingham Palace for the Jubilee concert, including Australia’s own Kylie, Rolf Harris, Gurrumul, and many others from all over the Commonwealth. British cuisine offers many delicious dishes and I decided to give one of my favourites a low FODMAP makeover…CRUMPETS. Low Fod Map Crumpets Recipe Often eaten for breakfast or as a tea-time treat, crumpets are made with a yeasted batter that is cooked in a lightly greased pan on the stove.  The addition of bicarbonate of soda (baking […] - [Low Fodmap Country Rhubarb and Strawberry Cake Recipe](https://www.fodmaplife.com/low-fodmap-rhubarb-strawberry-cake-recipe/): The Country Apple Cake was similar to many recipes for German Apple Cake and Coffee Cake that I have seen. The cake batter was rich and moist with sour cream and layered with thinly sliced tart apple.  There was a streusel topping with flaked almonds and a gentle spicing of cinnamon.  It was a delicious cake eaten both warm and cold, especially served with a dollop of that King Island cream. I guess it doesn’t need to be said that it’s been a while since I have made or eaten any kind of apple cake.  Their high fructose and sorbitol […] - [Low Fodmap Chicken and Spinach Pizza Recipe](https://www.fodmaplife.com/low-fodmap-chicken-spinach-pizza-recipe/): Love for pizza varies from person to person in our family. I’d say 2 out of 5 will always jump for a slice or 3, another 2 would prefer to pass, a finally there’s me who sits somewhere in the middle. I do enjoy a good pizza but that is difficult to find. Throw in intolerance to wheat and sometimes it seems easier to change the menu. The other night, however, I decided to give pizza another whirl with the family to see if we could make it work for us all. For the base, I made my [highlight]spelt pizza dough[/highlight] from The […] - [Low FodMap Gingered Chicken and Vegetable Soup Recipe](https://www.fodmaplife.com/low-fodmap-gingered-chicken-vegetable-soup-recipe/): Low FodMap Gingered Chicken and Vegetable Soup Recipe I really hope so because the cold I have is proving difficult to kick.  And as we low FODMAP dieters know there are no shortcuts when it comes to soup.  Try walking into any food store to find a can, packet or tub of soup without onion in it.  I don’t imagine many of us having success, but really, is it such a great loss?  I can’t say I have ever enjoyed canned soup or the sort you mix with water in a cup. Soup is a great soother.  I do doubt that […] - [Low Fodmap Chicken Cannelloni Recipe](https://www.fodmaplife.com/low-fodmap-chicken-cannelloni-recipe/): I thought I would leave this recipe with you to give you something to try over the weekend.  If you haven’t had a go at last week’s pasta dough yet, but this one on your menu.  This is one of those dishes that take a little bit of time to put together, but once in the oven, you’re done. The pasta bakes up beautifully and the leftovers reheat well without falling to pieces.  You could throw a salad together to have on the side but I am quite happy with just a plate of the cannelloni on its own. You […] - [Blueberry Pudding Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-blueberry-pudding-recipe/): Picture this…Your work is done for the day.  It’s time to cosy up on the couch for a movie or lose yourself in a good book.  Wouldn’t it be nice to have a little treat to enjoy, something warm and satisfying, but it has to be low FODMAP, of course. Sound too good to be true?  Perhaps this little pudding recipe can fit the bill. I have read a bunch of recipes for cake cooked in a mug in the microwave. Most have been flavoured with cocoa and call for ½ an egg.  I do like the idea of being […] - [Baked Potatoes with Coleslaw FodMap Recipe](https://www.fodmaplife.com/low-fodmap-baked-potatoes-coleslaw-recipe/): I was thinking back to my student days when I had lunch at a Richmond cafe called The Baked Potato.  As the name suggests they were dishing up baked potatoes by the dozens served with a variety of different toppings to choose from.  If my memory serves me well, I think I ate my potato with a kidney bean chilli, cheese, some coleslaw and sour cream.  I remember being well satisfied with this meal; it was hot, filling and oh, so tasty. These days, however, I don’t think I would be ordering quite the same dish with kidney beans and […] - [Low FodMap Wheat-free Pasta Recipe](https://www.fodmaplife.com/low-fodmap-wheat-free-pasta-dough-recipe/): Gluten-free pasta recipe any man can make This gluten-free pasta recipe will show you how to make your own sauce, modify store bought sauce, and how to cook great tasting gluten-free noodles. What is different about gluten-free pasta? I know, this may be obvious to most people. But most traditional pasta noodles are made with wheat ingredients. Pasta sauce can also be a source of gluten. Even if the food you are eating does not list wheat as an ingredient, the equipment in many manufacturing facilities can contaminate products that are shared with wheat ingredients. What kinds of noodles are […] - [Low FodMap Thai BBQ Chicken Recipe](https://www.fodmaplife.com/low-fodmap-thai-bbq-chicken-recipe/): This has been one of our favourite chicken recipes for the BBQ for many years. It’s quick, simple and oh, so delicious…just the way it should be, even when going low FODMAP. Thai BBQ Chicken FODMap Recipe  This makes quite a generous serve of chicken, although we never seem to have trouble finishing it all off. However, you could freeze half of the marinated chicken for later, and you could even freeze the leftover coconut milk for next time. I have tweaked it a bit to reduce the FODMAPs. I start by making a paste to marinate the chicken in. […] - [Low Fodmap Pesto Potato Salad Recipe](https://www.fodmaplife.com/low-fodmap-pesto-potato-salad-recipe/): Pesto Potato Salad I had made a pesto from rocket and spinach a couple of days previous for a pasta dish, and still had half of the pesto leftover.  To make the pesto I’d used: 50g each of the rocket and basil which is a large handful of each approximately half a cup of freshly grated parmesan 2-3 tablespoons of pine nuts 1 or 2 teaspoons of garlic infused oil and enough olive oil to bring it all together as a thick bout pourable consistency All the ingredients went into a blender, but a pestle and mortar would do the […] - [Low FODMAP Diet Guide - Start Low FODMAP Diet](https://www.fodmaplife.com/low-fodmap-diet-guide/): What is FODMAP? Fodmap Meaning Definition – FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols FODMAP is a term coined by researchers at Monash University in Melbourne to describe a group of sugars that can be poorly absorbed, contributing to the onset of symptoms of stomach issues like irritable bowel syndrome (IBS). FODMAPs are carbohydrates in foods and drinks that are fermented by bacteria in the colon, because they have ‘escaped’ digestion in the upper gut. The term is made up of the first letter of specific carbohydrates: What does FODMAP stand for? FODMAP is an acronym that stands for: Fermentable Oligo-saccharides Di-saccharides Mono-saccharides And Polyols F ermentable + O ligosaccarides + […] - [Caesar Salad Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-caesar-salad-recipe/): There’s nothing better than a good Caesar salad—and this one is pretty darn good if I do say so myself!. Use Homemade Garlic Oil to add a hint of garlic flavour and don’t skip the anchovy paste: It adds umami or savoriness, and it goes so well with Parmesan cheese. Be aware that anchovy paste has not been tested for FODMAPs, so be sure to check the product label for FODMAP ingredients. Use your favourite gluten-free, low-FODMAP bread, either store-bought or homemade, to make the croutons. LOW FODMAP CAESAR SALAD Ingredients YIELD: 4 SERVINGS LOW FODMAP CAESAR SALAD Steps - [LOW FODMAP QUINOA MUFFINS Recipe](https://www.fodmaplife.com/low-fodmap-quinoa-muffins-recipe/): I had never used Quinoa in baking before so I wasn’t sure how it would turn out.  I can safely say the quinoa makes the muffins so moist and delicious without drastically changing the texture or flavour – perfect! What You Need: Yield – 12 small muffins. 1 Cup cooked Quinoa 1 Cup Whole Wheat Flour 1 tsp Salt 1 tsp Cinnamon 3/4 Cup Light Brown Sugar – packed 1 1/2 tsp Baking Powder 1/4 Cup Vegetable Oil – I use Smart Balance Omega oil  1/2 Cup Non-Fat plain Green Yogurt 2 Bananas – mashed 1 Cup diced Strawberries 1 […] - [LOW FODMAP SANDWICH BREAD Recipe](https://www.fodmaplife.com/low-fodmap-sandwich-bread-recipe/): YIELD: 1 LOAFBaking gluten-free breads can be tricky—especially when you’re avoiding gums, like xanthan gum—but I’ve figured out a couple ways to ensure a good result every time. First, proofing the yeast by combining it with sugarbefore adding warm water is a good idea. It will form a foamy head, which shows that the yeast is active. Also, adding a few tablespoons (30 g) of sweet white rice flour, or glutinous rice flour, to the mix helps the doughrise and improves its elasticity. (Despite its name, glutinous rice flour is gluten-free.) Perfect for toast and sandwiches, this bread also makes […] - [LOW FODMAP STEAK WITH CHIMICHURRI Recipe](https://www.fodmaplife.com/low-fodmap-steak-recipe/): YIELD: 4 SERVINGS If you haven’t tried flat iron steak before, now’s the time. It’s a shoulder cut, so it’s more economical than popular cuts like ribeye, and but it’s still tender and flavorful. And the low-FODMAP chimichurri sauce, made with parsley, cilantro, and garlic oil, is fabulous with grilled meat. LOW FODMAP GRILLED STEAK WITH CHIMICHURRI Ingredients ¾ CUP (175 ML) HOMEMADE GARLIC OLIVE OIL 3 TABLESPOONS (45 ML) RICE WINE VINEGAR, DIVIDED 1 TEASPOON KOSHER SALT, DIVIDED 1 TEASPOON FRESHLY GROUND BLACK PEPPER, DIVIDED 1 POUND (455 G) FLAT IRON STEAKS 1 CUP (60 G) PACKED FRESH ITALIAN […] - [LOW FODMAP BROWN RICE WITH PARMESAN AND HERBS Recipe](https://www.fodmaplife.com/low-fodmap-brown-rice-parmesan-herbs-recipe/): YIELD: 6 SERVINGS Several years ago, I learned that the best way to prepare brown rice is by baking it. Other methods, like boiling, usually left me with undercooked rice with a pasty texture—but baking the rice makes it perfectly tender and fluffy every time. Dress it up with herbs, Parmesan cheese, and pine nuts and serve with grilled chicken or fish. LOW FODMAP BAKED BROWN RICE WITH PARMESAN AND HERBS Ingredients 1½ CUPS (294 G) BROWN BASMATI RICE 2 TEASPOONS DRIED BASIL 1 TEASPOON DRIED THYME 1 TEASPOON KOSHER SALT ½ TEASPOON FRESHLY GROUND BLACK PEPPER 1 TABLESPOON (15 […] - [LOW FODMAP DOUBLE CHOCOLATE BANANA MUFFINS Recipe](https://www.fodmaplife.com/low-fodmap-chocolate-banana-muffins-recipe/): Chocolate Banana Muffins Recipe Prep time:  10 mins / Cook time:  20 mins / Total time:  30 mins Serves: 12 Ingredients Instructions - [LOW FODMAP MULTIGRAIN VEGAN ENGLISH MUFFINS Recipe](https://www.fodmaplife.com/low-fodmap-english-muffins-recipe/): YIELD: 6 ENGLISH MUFFINSThese five-grain English muffins are a handy bread option if you’re vegan or if you don’t tolerate eggs. But non-vegans are sure to love them, too—either toasted for breakfast, as a hamburger bun, or as part of a sandwich for lunch. You can buy oat flour pre-ground, or you can grind it yourself in a clean coffee grinder or food processor. And I usually use plain corn flour instead of masa harina, which tastes vaguely like freshlime. Because the dough is so thin, it’s best to bake them in small ramekins, which are just the right size. […] - [LOW FODMAP PRAWN PASTA WITH LEMON AND KALE Recipe](https://www.fodmaplife.com/low-fodmap-prawn-lemon-kale-pasta-recipe/): YIELD: 4 SERVINGS There’s nothing difficult about this fresh, light, lemony pasta dish—it takes just minutes to make—but it’s so elegant that you’ll want to serve it the next time you have company over for dinner, or if you’re planning a romantic night in. All it needs for accompaniment is a crisp side salad. LOW FODMAP SHRIMP PASTA WITH LEMON AND KALE Ingredients 8 OUNCES (225 G) RICE SPAGHETTI OR OTHER GLUTEN-FREE SPAGHETTI 2 TABLESPOONS (28 ML) OLIVE OIL 1 CLOVE OF GARLIC, PEELED 4 CUPS (268 G) CHOPPED FRESH KALE 1 POUND (455 G) SHRIMP, PEELED AND DEVEINED ½ […] - [LOW FODMAP ITALIAN WEDDING SOUP Recipe](https://www.fodmaplife.com/low-fodmap-italian-wedding-soup-recipe/): YIELD: 4 TO 6 SERVINGS Italian wedding soup is traditionally made with orzo pasta, but since I have yet to find a gluten-free orzo pasta, I like to use gluten-free pasta shells instead. (Rice is a great alternative, too.) This low-FODMAP take on the original calls for ground turkey, but really, any kind of ground meat would be lovely here. LOW FODMAP ITALIAN WEDDING SOUP Ingredients 1 POUND (455 G) GROUND BEEF, CHICKEN, OR TURKEY ½ CUP (51 G) QUINOA FLAKES, QUICK-COOKING OATS (40 G), OR BREAD CRUMBS (60 G) ½ OF A BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED […] - [BEEF STOCK Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-beef-stock-recipe/): When it comes to beef stock, there’s a simple trick that will ensure a rich, flavorful result: Roast the bones first. Roasting may require a little extra time, but the process is so simple, and it’s worth it since the browned bits add such colour and depth to the broth. Prepackaged soup bones can sometimes be found in the meat department of the grocery store. If you don’t see them there, inquire at the meat counter. LOW FODMAP BEEF STOCK Ingredients YIELD: ABOUT 2 QUARTS (1.9 L) LOW FODMAP BEEF STOCK Steps - [Maple Cinnamon Cornbread Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-maple-cinnamon-corn-bread-recipe/): Sweetened with maple syrup and spiced with a hint of cinnamon, this cornbread is incredibly tender, light, and fluffy since it’s made with corn flour instead of corn meal. Bob’s Red Mill makes a wonderful glutenfree corn flour, but if you can’t find it, try masa harina, which is also gluten-free and is available at most grocery stores. Smear a slice with butter and serve it alongside a bowl of soup, like the Salmon Chowder. Maple Cinnamon Cornbread Recipe Ingredients YIELD: 8 SERVINGS 1 cup (162 g) basic flour blend 1 cup (116 g) corn flour 1 teaspoon ground cinnamon […] - [Cilantro Lime Rice Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-cilantro-lime-rice-recipe/): You’ve got to make a batch of this fluffy, flavorful rice.It’s one of my all-time favourites. Are you not a fan of cilantro?(Some folks are turned off by a perceived “soapy” taste.) That’s no problem: Parsley works just as well in its place. LOW FODMAP CILANTRO LIME RICE Ingredients YIELD: 4 SERVINGS 1 tablespoon (15 ml) olive oil 1 clove of garlic, peeled 1 cup (192 g) white basmati rice (or long-grain white rice) 1½ cups (355 ml) water 1 teaspoon kosher salt ¼ cup (4 g) chopped fresh cilantro 3 scallions (green parts only), sliced 1 tablespoon (15 ml) […] - [Chicken Soup Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-chicken-soup-recipe/): Nothing beats a bowl of classic chicken soup—like this low-FODMAP version—especially if you’re a bit under the weather. But chicken soup is so versatile that I couldn’t resist coming up with a couple of variations on the theme! This Herbed Basmati Rice Chicken Soup is fragrant with thyme, basil, chives, and rosemary, while the Lemon Chicken Quinoa Soup sports the bright flavors of cumin and fresh lemon. All of these soups make great light lunches or dinners Chicken Soup Ingredients YIELD: 6 TO 8 SERVINGS EACH Chicken Soup Steps (3 Ways) CLASSIC CHICKEN NOODLE SOUP HERBED BASMATI RICE CHICKEN SOUP […] - [Moms Biscuits Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-biscuits-recipe/): My mom always makes biscuits to accompany stick-to-your-ribs soups and stews, and now that I’ve figured out how to make them gum-free and low-FODMAP, I do, too. These biscuits are also fabulous for breakfast, spread with a little organic strawberry jam. LOW FODMAP MOM’S BEST BISCUITS Summary LOW FODMAP MOM’S BEST BISCUITS Recipe YIELD: 10 BISCUITS LOW FODMAP MOM’S BEST BISCUITS Steps - [Parmesan Garlic Potatoes Recipe (Low FODMAP Diet)](https://www.fodmaplife.com/low-fodmap-parmesan-garlic-potatoes-recipe/): For the low fodmap diet, choose Low Foodmap Ingredients and follow recipe steps to make a LOW FODMAP PARMESAN GARLIC SMASHED POTATOES. - [Garlic Oil Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-homemade-garlic-oil-recipe/): I love olive oil.  I cook with it all the time and two bottles of olive oil sit right next to my stove on a daily basis – regular Extra Virgin Olive Oil and Garlic-Infused Olive Oil.  I use them interchangeably, but nothing compares to using the garlic oil to add flavor to simple seafood or even create a great citrus-garlic dressing.  It is also perfect for a quick Easter veggie — drizzle on some asparagus and bake at 400 F for 10 minutes. What makes it even better is it is super simple and cheap to make.  You just […] - [Related Diseases to FODMAP Diet Celiac, IBD, 3.Lactose](https://www.fodmaplife.com/related-diseases-low-fodmap-diet/): Celiac disease Celiac disease is an autoimmune disease in which the immune system’s response to gluten severely injures the body. It is a medical condition of intolerance to dietary gluten. Gluten is the protein component of wheat, rye and barley (and, in some countries, is considered to be present in oats), and is found in derivatives of these, including triticale and malt. Gluten is the main protein component of wheat, rye, and barley (and some people with celiac disease also react to avenin, a protein in oats). In people with celiac disease, the immune response to gluten causes damage to […] - [CHICKEN BROTH Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-chicken-broth-recipe/): Basic Chicken Broth - [SALMON CHOWDER Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-salmon-chowder-recipe/): With its abundance of protein, omega-3s, and essential vitamins, salmon is truly a superfood, and this chowder is such an easy, inexpensive way to fit it into your Low FODMAP Diet. Plus, it’s uncomplicated enough to make on a weeknight—and that’s a huge bonus if you ask me! LOW FODMAP SALMON CHOWDER Ingredients YIELD: 4 SERVINGS LOW FODMAP SALMON CHOWDER Steps - [BANANA BREAD Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-banana-bread-recipe/): Who doesn’t love banana bread? It’s always been one of my favourite treats, that’s for sure. So I came up with this low-FODMAP Diet version, which can also be made vegan by substituting the Chia Egg Replacer on for the egg. And I’ve replaced a portion of the flour with plain tapioca flour, which gives the bread extra elasticity and moistness. The coconut oil does add another subtle layer of flavour, but if you haven’t got it onhand, you could always use melted butter instead. LOW FODMAP BANANA BREAD Ingredients YIELD: 1 LOAF (ABOUT 12 SLICES) LOW FODMAP BANANA BREAD […] - [VEGETABLE BROTH Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-vegetable-broth-recipe/): If you’re vegetarian or vegan—or if you just don’t have the time or resources to make bone broth—you can use this Low FODMAP Vegetable broth as a speedy stand-in. It takes just half an hour to make, and it’s a vital ingredient in some of the recipes in this book, like the Salmon Chowder. Freeze leftover vegetable scraps for this: Things like carrot peels and celery leaves are perfect for making broths. LOW FODMAP VEGETABLE BROTH Ingredients YIELD: ABOUT 6 CUPS (1.4 L) LOW FODMAP VEGETABLE BROTH Steps Print Recipe - [Pork Lo Mein Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-pork-lo-mein-recipe/): For Low Fodmap Diet, try LOW FODMAP PORK LO MEIN Recipe. Choose Low Foodmap Ingredients and follow steps to make LOW FODMAP PORK LO MEIN. - [Pork Chops Potatoes Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-pork-chops-potatoes-recipe/): Choose Low Foodmap Ingredients and follow steps for Low Fodmap Diet, try LOW FODMAP SLOW COOKER PORK CHOPS AND POTATOES Recipe. - [CHICKEN MEATBALLS Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-chicken-meatballs-recipe/): My take on Swedish Chicken Meatballs is another crowd-pleaser: Kids and adults will agree that these miniature meatballs are so much fun to eat. And you can make them both egg- and dairy-free if you like: Just use a Chia Egg Replacer, vegan margarine, and your favourite nondairy milk. Serve them over rice or gluten-free pasta if you like, so you can soak up every last drop of the savoury sauce. LOW FODMAP SWEDISH CHICKEN MEATBALLS Ingredients Meatballs 1 pound (455 g) ground chicken (90% lean) ½ cup (51 g) quinoa flakes, quick-cooking oats (40 g), or bread crumbs (60 […] - [LAMB STEW Recipe (Low Fodmap Diet)](https://www.fodmaplife.com/low-fodmap-lamb-stew-recipe/): Lamb works perfectly with the Indian-inspired spices featured in this recipe (but if you’re not a fan of lamb, beef works just as well). Coriander adds a wonderful earthiness to the dish. Spoon this Low FODMAP Stew over basmati rice. LOW FODMAP CURRIED LAMB STEW Ingredients YIELD: 4 SERVINGS 1 pound (455 g) lamb (or beef) stew meat, cut into 1-inch (2.5 cm) cubes 1 teaspoon kosher salt ½ teaspoon freshly ground black pepper 2 tablespoons (20 g) basic flour blend, divided 2 tablespoons (28 ml) olive oil 1 clove of garlic 1½ cups (355 ml) beef stock (page 111) […] - [LENTIL MINESTRONE Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-vegan-lentil-recipe/): Through my research on diet and nutrition, I’ve really come to appreciate the wisdom of eating less animal protein. Not only is it better for your health, but it’s also better for the environment. Enter this flavorful vegan version! It’s one of my lunchtime staples, and it’s got a healthy balance of protein, fiber, and vegetables. And, of course, it’s low-FODMAP, too. It’s an all-round winner. LOW FODMAP VEGAN LENTIL MINESTRONE Ingredients YIELD: 6 SERVINGS 1 tablespoon (15 ml) olive oil ½ cup (60 g) chopped zucchini 1 stalk of celery, minced 4 scallions (green parts only), thinly sliced 6 […] - [BERRY GRANOLA Recipe (Low Fodmap)](https://www.fodmaplife.com/low-fodmap-berry-granola-recipe/): This is a delicious and nutritious granola recipe I concocted years ago. I’ve chosen the individual ingredients because they are the best tasting and best quality, I highly recommend using the suggested ingredients so that you can experience this delicious recipe the same way my friends and I do. Whether you’ve made a New Years resolution to lose weight or are mindful about the kind of foods you eat I think you’ll find this favorite recipe of mine to help you stick with your goals. It’s simple to make and is great to keep on-hand for those busy days when […] - [CHICKEN POT PIE Recipe (Low FODMAP DIET)](https://www.fodmaplife.com/low-fodmap-chicken-pot-pie-recipe/): Summary: Learn how to cook an amazing homemade pot pie. Cooking time (duration): 60 MinutesNumber of servings (yield): 4 People Ingredients Instructions - [CHICKEN PENNE Recipe (Low FODMAP DIET)](https://www.fodmaplife.com/low-fodmap-chicken-penne-recipe/): Ingredients : 6 tablespoons butter, plus more for baking disheskosher salt and black pepper1 pound penne rigate (I used a 14.5 oz box of Ronzoni Smart Taste Penne Rigate)1 teaspoon olive oil2 boneless, skinless chicken breast halves (about 8 ounces each), halved horizontally (I used some leftover cooked chicken)1/2 cup plus 2 tablespoons flour6 garlic cloves, finely minced6 cups whole milk10 ounces white or cremini mushrooms, trimmed and thinly sliced (I used 8 oz of button mushrooms)1 cup sliced oil-packed sun-dried tomatoes, drained1 1/2 cups shredded provolone (6 ounces) (I used an italian blend that had provolone in it)1 1/2 […] - [Are Almonds suitable for Low FODMAP Diet?](https://www.fodmaplife.com/almonds-low-fodmap-diet/): Are you one of those people on the Low FODMAP diet and wondering are Almonds Low Fodmap? According to Monash University Almonds are considered HIGH FODMAP. Monash states that 20 almonds contain high amounts of GOS. Smaller serving of 10 almonds (12 grams) is low FODMAP.  - [Low FodMap Diet Chocolate Square Recipe](https://www.fodmaplife.com/low-fodmap-chocolate-square-recipe/): A couple of weeks ago I got to spend a Saturday afternoon with my 10 year old son and a group of his friends baking.  They were creaming, sifting and folding to raise funds for a sponsor child and his family.  A letter was written and photos taken to send to him so he would know just how much he was cared for and how much fun the kids had had. I had been tasked with choosing recipes and gathering ingredients for this group of enthusiastic bakers aged 5 to 15.  I have to say I was a little uncertain […] - [low FODMAP Diet CRANBERRY ORANGE SCONES Recipe](https://www.fodmaplife.com/low-fodmap-scones-recipe/): These low-FODMAP scones make an ideal breakfast—especially during the holiday season, when they’re great companions for a cup of coffee or green tea. Go ahead and use frozen cranberries in this recipe, but be sure to keep them frozen until you add them to the dough: If you let them thaw before using them, their juices will turn the dough pink! To avoid this, I chop the frozen cranberries and then stick them back in the freezer until the last minute. And don’t skip the final steps. Brushing these scones with milk and finishing them with a sprinkle of sugar […] - [low FODMAP Diet ZUCCHINI QUINOA EGG MUFFINS Recipe](https://www.fodmaplife.com/low-fodmap-egg-muffins-recipe/): These savory muffins are the perfect blend of protein and carbs, and they’re sure to keep your belly happy until lunchtime. Dig out your muffin pan from the back of the cupboard and make a batch this weekend. Then heat them up for a quick, savory breakfast on weekday mornings. YIELD: 6 MUFFINS LOW FODMAP ZUCCHINI QUINOA EGG MUFFINS Ingredients 1 TABLESPOON (15 ML) OLIVE OIL 1 CUP (120 G) DICED ZUCCHINI ¼ CUP (38 G) DICED RED BELL PEPPER 5 LARGE EGGS ¾ CUP (139 G) COOKED QUINOA 3 TABLESPOONS (15 G) GRATED PARMESAN CHEESE 2 SCALLIONS (GREEN PARTS […] - [LOW FODMAP DIET POTATO FRITTATA Recipe](https://www.fodmaplife.com/low-fodmap-potato-frittata-recipe/): Light yet filling, these frittatas make an excellent breakfast or brunch, and they’re great for dinner, too. They’re already a breeze to make, but to make life even easier, you can use thawed frozen hash browns in place of the shredded potatoes (just be sure to check the ingredients list for FODMAPs). Serve them at breakfast with Mom’s Best Biscuits on page 76, or try them as an evening meal with a tossed salad. YIELD: 4 SERVINGS LOW FODMAP POTATO FRITTATA Recipe 6 LARGE EGGS ¼ CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK ¾ TEASPOON KOSHER SALT ½ TEASPOON FRESHLY […] - [LOW FODMAP DIET TOFU SCRAMBLE RANCHEROS Recipe](https://www.fodmaplife.com/low-fodmap-tofu-rancheros-recipe/): If you’re in the market for a tasty vegan alternative to scrambled eggs, look no further. The turmeric gives the tofu a yellow hue, making it look just like eggs, and it’s just as protein-rich and satisfying as eggs are, too. Enjoy this dish in the morning with low-FODMAP toast or for lunch or dinner with a side of rice. Oh, and since ancho chile pepper hasn’t yet been tested for FODMAPs, only use it if you know you can tolerate it (the scramble will still taste amazing without the chile—trust me!). YIELD: 4 SERVINGS LOW FODMAP TOFU SCRAMBLE RANCHEROS […] - [LOW FODMAP DIET BALSAMIC AND BLUE SPINACH SALAD Recipe](https://www.fodmaplife.com/low-fodmap-balsamic-spinach-salad-recipe/): Since blue cheese is a hard cheese, it’s fairly low in lactose. And that’s good news because it adds a huge punch of flavour to this spinach-based salad. So does the balsamic dressing—although it’s important to be mindful of the amount of balsamic vinegar you consume in one sitting since it hasmoderate levels of FODMAPs. Top with grilled chicken breasts for a delightfully healthy lunch. LOW FODMAP BALSAMIC AND BLUE SPINACH SALAD Recipe 4 CUPS (120 G) FRESH BABY SPINACH ½ CUP (55 G) PECAN HALVES, TOASTED ½ CUP (75 G) FRESH BLUEBERRIES ¼ CUP (30 G) CRUMBLED BLUE CHEESE […] - [LOW FODMAP DIET RASPBERRY WALNUT SALAD Recipe](https://www.fodmaplife.com/low-fodmap-raspberry-walnut-salad-recipe/): This salad is another of my favourites. It boasts a tangy raspberry vinaigrette that’s a snap to whisk together (the secret is raspberry jam!), while the mandarin oranges and feta cheese provide complementarily sweet-and-salty elements. Just make sure the raspberry jam doesn’t contain high fructose corn syrup; organic brands are usually a good bet. Try it on its own for a light lunch or serve it with grilled fish. LOW FODMAP RASPBERRY WALNUT SALAD Recipe 1 PACKAGE (5 OUNCES, OR 140 G) MIXED BABY LETTUCE ½ CUP (75 G) CRUMBLED FETA CHEESE ¼ CUP (30 G) CHOPPED WALNUTS, TOASTED 4 […] - [LOW FODMAP DIET QUINOA SALAD Recipe](https://www.fodmaplife.com/low-fodmap-greek-quinoa-salad-recipe/): This gluten-free take on a Greek pasta salad is laden with strong flavors—think tomato, olives, feta, and fresh parsley—and it boasts an added layer of texture from roasted sunflower seeds. It’s a big hit at potlucks and barbecues: I often bring it along to share so that I know I’ll have a low-FODMAP choice and everyone else really enjoys it, too. LOW FODMAP GREEK QUINOA SALAD Recipe 1 CUP (173 G) QUINOA, RINSED 1½ CUPS (355 ML) WATER ¾ TEASPOON KOSHER SALT, DIVIDED 1 CUP (180 G) CHOPPED TOMATOES 1 CAN (2.25 OUNCES, OR 62 G) SLICED BLACK OLIVES, DRAINED […] - [LOW FODMAP DIET CHICKEN SALAD Recipe](https://www.fodmaplife.com/low-fodmap-chicken-salad-recipe/): Easy to make chicken salad receipe for Low Fodmap Diet YIELD: 4 TO 6 SERVINGS LOW FODMAP CHICKEN SALAD Recipe LOW FODMAP CHICKEN SALAD Steps - [LOW FODMAP ROASTED GREEN BEANS AND PROSCIUTTO Recipe](https://www.fodmaplife.com/low-fodmap-green-beans-recipe/): Green beans are low in FODMAPs, but it’s important to be mindful of the serving size. Fortunately, this recipe is carefully calibrated to give you four low-FODMAP servings. If you are as big a fan of the humble green bean as I am, you will love this recipe. Roasting them enhances both their flavour and their texture, so you’re sure o love this twist on the classic green-beans-and-bacon combo. Yield: 4 SERVINGS LOW FODMAP ROASTED GREEN BEANS AND PROSCIUTTO Ingredients ½ POUND (225 G) FRESH GREEN BEANS, TRIMMED 2 SLICES OF PROSCIUTTO, CUT INTO ½-INCH (1.3 CM) STRIPS ⅛ TEASPOON KOSHER […] - [LOW FODMAP SPINACH QUINOA TABBOULEH Recipe](https://www.fodmaplife.com/low-fodmap-spinach-quinoa-recipe/): Tabbouleh, a vegetarian Middle Eastern dish, is usually made with bulgur or couscous, both of which are made from wheat. But this low-FODMAP version calls for gluten-free quinoa since it’s a small grain with a similar texture to couscous. Because it’s chock-full of spinach, fresh mint, tomatoes, and cucumbers, it’s really refreshing, and it can work either as a side dish or a vegan main course. This recipe was inspired by Real Simple magazine. YIELD: 4 SERVINGS LOW FODMAP SPINACH QUINOA TABBOULEH Ingredients 1 CUP (173 G) QUINOA, RINSED 1½ CUPS (355 ML) WATER ¾ TEASPOON KOSHER SALT ¼ CUP […] - [LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Recipe](https://www.fodmaplife.com/low-fodmap-quinoa-recipe/): This simple quinoa pilaf is a lovely partner for countless main courses, and it can act as a vegan main course in its own right, too: Just use vegetable broth and add some sautéed tempeh. Toasting the quinoa and cookingit in broth or stock lends it a fuller, richer flavour, so don’t be tempted to skip that step! Finish the pilaf with a handful of fresh herbs, if you like. I’m partial to thyme, but feel free to toss in your favourites along with theparsley just before serving. YIELD: 4 SERVINGS LOW FODMAP QUINOA PILAF WITH CARROTS AND HERBS Ingredients […] - [LOW FODMAP DIET RISOTTO Recipe](https://www.fodmaplife.com/low-fodmap-risotto-recipe/): Slow cookers are usually associated with wintertime soups and casseroles, but there’s no need to shove yours into the back of the pantry when the weather warms up! They’re especially handy in summer since they won’t heat up your kitchen as much as an oven or stove will. And they make such easy work of labour-intensive risotto. This dish incorporates lots of your summer garden vegetables and herbs—like zucchini, tomatoes, and basil—and the best part is, there’s no stirring involved! YIELD: 6 SERVINGS LOW FODMAP SUMMER GARDEN SLOW COOKER RISOTTO Ingredients 1¼ CUPS (240 G) ARBORIO RICE ¼ CUP (60 […] - [LOW FODMAP DIET GREEK PASTA Recipe](https://www.fodmaplife.com/low-fodmap-greek-tomato-pasta-recipe/): Greek Pasta Salad combines a whole bunch of favourite flavours and has the ability to stand up to summer gatherings without a single piece of lettuce wilting! Hooray! The flavours here are all the we know and love in Greek Salad, including oregano, olives, and gorgeous salty feta cheese. Usually, I see Greek Salad made with fresh spinach or romaine lettuce, but I thought I’d use pasta at a recent barbecue to help it stand up to the heat. I used fusilli pasta because the dressing sticks to it really well, and let’s face it, those tri-coloured noodles are super […] - [LOW FODMAP DIET TURKEY SHEPHERD’S PIE Recipe](https://www.fodmaplife.com/low-fodmap-turkey-shepherd-pie-recipe/): This updated, low-FODMAP version of the family-friendly classic is every bit as good as the original, and it’s a bit lighter, too, since it uses lean ground turkey in place of beef. The herbed turkey mixture is topped with a blanket of garlicky potatoes and a few generous handfuls of cheese—and it’s impossible to resist. YIELD: 4 SERVINGS LOW FODMAP TURKEY SHEPHERD’S PIE Ingredients 1¼ POUNDS (570 G) LEAN GROUND TURKEY 2 TABLESPOONS (28 G) UNSALTED BUTTER OR OLIVE OIL (28 ML) ¾ CUP (98 G) CHOPPED CARROTS ½ CUP (50 G) CHOPPED CELERY ½ CUP (50 G) SLICED SC […] - [LOW FODMAP DIET TURKEY TENDERS Recipe](https://www.fodmaplife.com/low-fodmap-turkey-tenders-recipe/): Turkey isn’t just for deli sandwiches and Thanksgiving! This is a low-FODMAP adaptation of a recipe that myparents make all the time. Once you try it, you’ll understand why. It’s so simple to prepare that it hardly counts as cooking: You just mix a few basic ingredients into a marinade, pour it over the turkey, and then broil it a couple hours later. And the meat turns out full-flavored and tender every time. Turn these turkey tenders into a meal by adding a side of Baked Brown Rice with Parmesan and Herbs and a small serving of steamed green beans. […] - [LOW FODMAP DIET TURKEY KEEMA Recipe](https://www.fodmaplife.com/low-fodmap-turkey-keema-veggies-recipe/): Keema is a seasoned ground meat dish that’s popular in many parts of South Asia. While traditional recipes usually call for lamb, my version features lean ground turkey, fresh vegetables, and plenty of low-FODMAPspices. Add some steamed brown basmati rice for extra fiber, and you’ve got yourself a complete meal. YIELD: 4 SERVINGS LOW FODMAP TURKEY KEEMA WITH VEGGIES Ingredients 1 POUND (455 G) LEAN GROUND TURKEY ½ CUP (120 ML) WATER ½ TEASPOON KOSHER SALT ½ TEASPOON GROUND GINGER ½ TEASPOON GROUND CUMIN ½ TEASPOON GROUND CORIANDER ¼ TEASPOON GROUND CINNAMON ¼ TEASPOON GROUND TURMERIC 1 CUP (130 G) […] - [LOW FODMAP DIET OVEN POT ROAST GRAVY Recipe](https://www.fodmaplife.com/low-fodmap-roast-gravy-recipe/): My husband is a big meat-and-potatoes guy, so this classic pot roast, in which red wine and thyme add subtle layers of flavor to the meat, is right up his alley. I’ve included directions for making gravy here, but the gravy is optional. Unless you ask my husband, that is: It’s his favorite part of the meal! YIELD: 6 TO 8 SERVINGS LOW FODMAP RED WINE OVEN POT ROAST WITH THYME GRAVY Ingredients 1 BEEF CHUCK ROAST (3 TO 4 POUNDS, OR 1.4 TO 1.8 KG) 1½ TEASPOONS KOSHER SALT ½ TEASPOON FRESHLY GROUND BLACK PEPPER 2 TABLESPOONS (28 ML) […] - [LOW FODMAP DIET CHEESEBURGER AND FRIES CASSEROLE Recipe](https://www.fodmaplife.com/low-fodmap-burger-and-fries-casserole-recipe/): Think of this casserole as your favourite fast-food meal in a single dish—minus the processed, wheat-based bun and all the grease, of course! It was inspired by my mother-in-law’s recipe for a Tater Tot hot dish, but to ensure that it’s low-FODMAP, I whip up a quick béchamel-type sauce to use in place of condensed cream of mushroom soup. Be sure to check the ingredients list on the frozen French fries for FODMAPs. If you can’t find any suitable fries, just make your own: Cut fresh potatoes into fry-size pieces and toss them with a little olive oil. YIELD: 4 […] - [Low Fodmap Diet Ham Potato Soup Recipe](https://www.fodmaplife.com/low-fodmap-ham-potato-soup-recipe/): For wintertime comfort food, you can’t do better than this hearty Low Fodmap ham and potato soup, especially if you’re saddled with leftovers and have lots of extra ham on hand. Use tender-skinned red potatoes and leave them unpeeled: Peeling them strips them of some of their fiber and nutrients. YIELD: 4 TO 6 SERVINGS LOW FODMAP CREAMY HAM AND POTATO SOUP Ingredients LOW FODMAP CREAMY HAM AND POTATO SOUP Steps - [LOW FODMAP DIET ZUCCHINI PASTA Recipe](https://www.fodmaplife.com/low-fodmap-zucchini-pasta-recipe/): YIELD: 4 SERVINGSWith just a handful of ingredients, this simple pasta dish is what’s for dinner when zucchini is in season and plentiful. You can pair it with just about anything (or enjoy it on its own), but it’s a great supporting act forgrilled chicken or baked fish. Or, toss some sautéed shrimp on top. LOW FODMAP SAUTÉED ZUCCHINI PASTA Ingredients 2 CUPS (224 G) GLUTEN-FREE ROTINI OR FUSILLI PASTA 1 TABLESPOON (15 ML) OLIVE OIL 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE 1 LARGE ZUCCHINI, QUARTERED LENGTHWISE AND SLICED ½ OF A RED BELL PEPPER , […] - [Low FODMAP Diet Shopping List [2025]](https://www.fodmaplife.com/low-fodmap-grocery-list/): The Low-FODMAP diet, as developed by Dr Sue Shepherd, has gained momentum in recent time as a management plan for people suffering from IBS, fructose, gluten and lactose intolerances. The momentum is warranted, with the diet scientifically proven to help sufferers stay symptom free in the short and long-term. While the diet will not cure IBS, it has helped many sufferers to prevent the trigger of symptoms. So what are FODMAPs? Certain food components cause the bowel to swell by drawing in additional fluid and quickly generating gas when they are fermented by bowel bacteria. The main dietary components that […] - [Low FODMAP Diet Muffin Bars Recipe](https://www.fodmaplife.com/low-fodmap-muffin-bars-recipe/): I make a lot of muffins.  They’re quick to mix, take only a short time in the oven, and freeze well.  They make a tasty addition to a lunch box and when homemade, are a healthier alternative to other sweet treats available on supermarket shelves. I like to try different flavour combinations but, as I’ve mentioned before, it can be a challenge to find one that everyone in our house likes.  My latest bake-up was flavoured with orange, carrot and a hint of ginger. I usually stick to the same standard recipe, playing around with flour and liquid mixes.  This time […] - [Vanilla Panna Cotta Strawberries Recipe (Low FODMAP)](https://www.fodmaplife.com/low-fodmap-panna-cotta-recipe/): Panna Cotta means cooked cream in Italian, and, for those of us with lactose malabsorption, would normally be the sort of dessert to avoid.  However, with the great range of lactose-free dairy products available, that doesn’t have to be the case.  The key to this dessert is to use real vanilla, either a vanilla bean or vanilla bean paste which are both readily available in supermarkets; please don’t settle for essence or even extract for this one. The panna cotta was made a day in advance and set in 125ml dariole moulds.  Although these moulds are easy to find in […] - [Low FODMAP Diet Stir Fried Rice Recipe](https://www.fodmaplife.com/low-fodmap-stir-fried-rice-recipe/): This recipe was born out of that question so often asked in kitchens late in the day… “It’s 5:30pm already? What am I going to cook for dinner?” A busy day had left me with no time to plan or shop for our evening meal, so I just had to make do with what was in my fridge already.  However, I have been learning more lately that this scenario is good for me; I just have to get my thinking cap on, be a little creative and not rely on the supermarket just down the road, which in turn means […] - [Low FODMAP Diet Couscous Salad Recipe](https://www.fodmaplife.com/low-fodmap-couscous-salad-recipe/): When I’m doing my grocery shopping, I like to keep my eyes open for new products on the shelves that might make a nice addition to my low FODMAP pantry.  A little while ago I came across “Corn Couscous” made by Freelicious. It’s been years since I have eaten couscous.  I love the way couscous is so quick and easy to prepare, perfect at lunch time or to add to some leftovers that I might have in the fridge or freezer.  And of course it is the ideal partner when serving up a delicious African stew.  However, regular couscous is made from […] - [Low FODMAP Diet Basil Aioli Recipe](https://www.fodmaplife.com/low-fodmap-basil-aioli-recipe/): Last week I mentioned I had been doing some catering and would share some recipes with you.  So here’s the first one….Basil Aioli. Aioli is a mayonnaise-style condiment with origins in French and Italian cuisine.  Traditionally, it is made in a similar way to mayonnaise by mixing an emulsion of egg yolks and oil.  The particular difference with aioli is that it also includes a generous dose of garlic.  This might help keep a cold at bay, but it doesn’t quite fit with a low FODMAP diet. I guess it could be argued that my low FODMAP version here is […] - [Low FODMAP Diet Salmon Risotto Recipe](https://www.fodmaplife.com/low-fodmap-poached-salmon-leek-risotto-recipe/): Did I grab your attention with the name of this recipe?  “Leek?” you might understandably question. It’s true that the white part of a leek contains an excess of the FODMAP oligo-fructans, but did you know the green top of a leek does not.  Yes, those clever researchers at Monash University here in Melbourne have thoroughly tested the humble leek and found, just as with spring/green onions and chives, a small serve of the green leaves at the top of the leek is low in FODMAPs (** see below).  This information was recently published in the Monash Low FODMAP Diet app […] - [Low FODMAP Diet Shepherd’s Pie Recipe](https://www.fodmaplife.com/low-fodmap-shepherds-pie-recipe/): Winter has really set in here.   A couple of days ago it was wet, windy and grey, perfect for a warming Sunday lunch. Perhaps I shouldn’t be calling this a Shepherd’s Pie, but it does give you an idea of what to expect; a hearty lamb stew hidden beneath a layer of creamy mashed potato.  I have taken this traditionally English/Scottish family dish and payed a visit to the continent, adding olives to the lamb and feta to the mash; although, I couldn’t resist a little splash of that essential Shepherd’s Pie ingredient, Worcestershire sauce; just be sure to […] - [Low FODMAP Diet Sorbet Recipe](https://www.fodmaplife.com/low-fodmap-sorbet-recipe/): Low Fodmap Cantaloupe and Pineapple Sorbet Recipe You could easily make other fruit flavours, such as raspberry, strawberry, banana or kiwi, simply by substituting the same weight of fruit. You could flavour the syrup with a split vanilla bean or teaspoon of vanilla bean paste.  Some chopped mint might also be a nice addition Low Fodmap Cantaloupe and Pineapple Sorbet Ingredients serves 8-10 Low Fodmap Cantaloupe and Pineapple Sorbet Steps - [Low FODMAP Diet Veg Haloumi Recipe](https://www.fodmaplife.com/low-fodmap-veg-with-haloumi-recipe/):  One dish that has featured on our summer menu a few times is this low FODMAP Spiced-up Veg with Haloumi, but I think those of you stuck in the depths of winter might also be enticed. When planning my low FODMAP Christmas I found this recipe over at Taste.com.au.  I didn’t have the same spices in my spice drawer, so in the spirit of keeping things simple, I played around with what I had in stock.  I have also tried using different mixes of vegies, sometimes adding pumpkin and zucchini or even some black olives. Have you tried haloumi cheese before?  […] - [Low Fodmap Diet RICE FLAKE PORRIDGE Recipe](https://www.fodmaplife.com/low-fodmap-rice-porridge-recipe/): I swear by porridge with a scoop of linseed on a morning, it’s such a great way to get your gut moving. Here’s another favourite flavour combo of mine, it’s very sweet and creamy. I avoid oats and go for naturally gluten-free rice flakes or millet flakes, with a tablespoon of golden linseed for an extra boost of breakfast fibre. Low Fodmap Porridge INGREDIENTS Low Fodmap Porridge KITCHEN STUFF Low Fodmap Porridge METHOD - [Low FODMAP no-bake GRANOLA BARS Recipe](https://www.fodmaplife.com/low-fodmap-granola-bars-recipe/): Who doesn’t love granola bars? They are so yummy, and healthy for you because of their high fiber content. You can easily add several other things to them to make these granola bars more tasty, less nutritious, or whatever your deal is. These yummy no-bake granola bars are an adaptation of a recipe from My Kitchen Escapades that I took a lot of liberty with. They are fun, and fruity, and gah! You won’t eat just one. Yummy no-bake granola bars Ingredients Instructions Notes - [Low Fodmap Diet GLUTEN-FREE PITTAS Recipe](https://www.fodmaplife.com/low-fodmap-pittas-recipe/): “OK, I’m gonna put it out there, these are the tastiest pittas I’ve ever eaten”, said my boyfriend as he scoffed one down while they were still cooling. Imagine his shock when he learned they weren’t the regular wholemeal ones I usually make him, but an experimental gluten-free batch I was doing for myself with the intention of freezing for the week… They ended up gone in 2 days. I’m really not a fan of shop-bought gluten-free stuff. Yeah, it tastes ok, but turn over the pack and the ingredients list is loaded with stabilisers, E numbers and sugar. “Hydroxypropyl Methyl Cellulose,Vegetable Glycerol, […] - [Garlic & ONIONS with the Low FODMAP Diet](https://www.fodmaplife.com/garlic-onions-low-fodmap-diet/): Alright, people, it’s time to get food serious over here. If you are a foodie or love to cook, then being told you can’t cook with garlic kinda feels like you’re being deprived of oxygen. I love garlic and for me, it was a base to some of my most classic dishes, family favourites and throw together meals. Cooking without it just felt wrong.  So when I was put on the low FODMAP diet I had to discover some new ways to replace that garlic flavour and create drool-worthy meals that my friends would fight over. So how do I […] - [8 Thoughts on living with Low FODMAP Dietary Restrictions](https://www.fodmaplife.com/living-with-fodmap-diet-restrictions/): This post is a list of food things I keep in mind to help me refrain from eating my personal poisons on the lowfod map diet. - [Top Low Fodmap Charts / Tables [Printable]](https://www.fodmaplife.com/printable-low-fodmap-charts-table/): 1. List of Low FODMAP Foods Printable Table 2. List of High FODMAP Foods Printable Table 3. High vs Low FODMAP foods Printable Chart 4. Low Fodmap Diet Wheel Printable Chart 5. Low FODMAP Swaps Printable - [Common Low FODMAP Diet Mistakes to AVOID](https://www.fodmaplife.com/fodmap-diet-mistakes/): These are the 6 mistakes I see people making with challenging FODMAPs and how to avoid them. We all know that the low FODMAP diet is not a forever diet - [Low FODMAP Diet Noodles Recipe](https://www.fodmaplife.com/low-fodmap-2-minute-noodles-recipe/): Quick 2 minute noodle lunch with a cube of Chicken Stock. I simmered rice noodles, carrot, some frozen corn and bok choy in the stock. For Low fodmap Diet - [Potato and Green Bean Salad [Low Fodmap Recipe]](https://www.fodmaplife.com/potato-green-bean-salad-recipe/): Great receipe for the low fodmap diet Vegans - Potato and green bean salad with caper vinaigrette Recipe. Potato and green bean salad for low fodmap diet - [Guide to Re-Introduce FODMAPs in the FodMap Diet](https://www.fodmaplife.com/reintroduce-fodmaps-guide/): What Is The FODMAP Diet? FODMAP stands for a group of short-chain carbohydrates: oligosaccharides, disaccharides, monosaccharides and polyols. Recent research has found that we do not fully digest or absorb these carbohydrates when we eat them and consuming them may worsen symptoms in those with IBS. “The FODMAP diet is used to help control the symptoms of IBS, such as alternating diarrhoea and constipation and bloating, where first line dietary advice, such as eating regular meals and limiting caffeine, hasn’t worked,” British Dietetic Association spokesperson Chloe Miles tells HuffPost UK Lifestyle. “Poorly absorbed carbohydrates are found in a range of […] - [Low FODMAP Diet Workout Foods List [2025]](https://www.fodmaplife.com/low-fodmap-workout-foods/): So I thought I’d try get the most out of it by researching what FODMAP-friendly foods are best to eat before and after exercising, before making my own post-workout dish. Low FODMAP Pre-workout Foods It’s important to eat something about an hour or two before you exercise so you have enough energy to keep you going. Slow-release carbohydrates are ideal for before exercise as they keep your blood sugar levels stable, while giving you loads of energy. This includes: E.G. of perfect pre-workout meal: oat-based banana pancakes It’s also a good idea to have a small snack about half-an-hour before, like […] - [Low Fodmap Diet Granola Bar Recipe](https://www.fodmaplife.com/low-fodmap-cranberry-orange-chocolate-granola-recipe/): Cranberry, Orange & Chocolate Granola Recipe for the Low Fodmap Diet. Try our Low Fodmap Cranberry, Orange & Chocolate Granola Recipe - [Low Fodmap Diet Blueberry Pancakes Recipe](https://www.fodmaplife.com/low-fodmap-blueberry-pancakes-recipe/): Nothing beats the Sunday blues quite like a big stack of blueberry pancakes – literally. These pancakes are not only seriously delicious, but will also quite literally help to reduce that Sunday feeling. Blueberries are filled with nutrients and antioxidants that are proven to boost your mood by supporting and improving the proper functioning of the brain. The nutrients will help fight depression and stress, the natural sugars will give you a much needed energy boost during your Sunday slump and the high level of fibre will help sustain the energy boost over a longer period of time. Put this powerful superfood into a […] - [Low FODMAP Diet Banana OatBars Recipe](https://www.fodmaplife.com/low-fodmap-banana-oatbars-recipe/): The recipe for these oat bars was inspired by the lovely Amy at Quirky Chicken (see her take on them here). They’re healthy, quick and easy to prepare and make the perfect on-the-go breakfast, snack or dessert. Fodmappers should note the use of spelt flour – a topic that sparks much debate in the FODMAP world. Spelt flour is lower in FODMAPs than regular flour but still contains a certain degree of FODMAPs. This is explained by Monash University here and means that these oat bars should be eaten in small quantities or not by those who are extra sensitive to oligos-fructans. Alternatively, […] - [Low FODMAP Diet Baked Eggs & Hash Browns Receipe](https://www.fodmaplife.com/low-fodmap-baked-eggs-hash-browns-recipe/): Ingredients for baked eggs: ½ red pepper 1 can chopped tomatoes 1 tsp tomato paste 2 eggs 200g spinach ¼ cup grated parmesan Garlic-infused oil Salt Pepper Cumin Chilli flakes Steps for Low FodMap baked eggs: Start by chopping the pepper into small pieces and add it to a large pan with a drizzle of garlic-infused oil. Cook on a medium heat for 2 minutes then add the chopped tomatoes and tomato paste. Add half the spinach to the pan and all the seasonings, with quantity depending on preference. I decided on 1 tsp chilli flakes, 1 tsp cumin and […] - [Low FODMAP DIET Handrolls Recipe](https://www.fodmaplife.com/low-fodmap-handrolls-recipe/): I’m always on the hunt for different low FODMAP ideas for what to include in our family’s lunchboxes.  The kitchen bench is usually a bit of a production line in the morning, cutting sandwiches, preparing snacks, and chopping fruit to keep everyone going during their day ahead.  And as great as sandwiches are, it is nice to have something different now and then. Late last year I grabbed a few ingredients at the supermarket to make handrolls at home.  It seems I did that a bit too late into the year and didn’t get around to making them until after […] - [Low FODMAP Diet Baked Frittata Recipe](https://www.fodmaplife.com/low-fodmap-baked-frittata-recipe/): There were several dishes I could have chosen from, but settled on a frittata with a side salad. The frittata had sweet potato, feta, olives and spinach, which are all favourites of mine. The generous serve was quite yummy with sweet orange bites of potato that were contrasted by the salty cheese and olives. I have since had a go at recreating the frittata at home and thought I would share it with you. To start, I was mindful about the quantity of sweet potato as the Monash University recommended serving size is <½ cup due to its moderate mannitol […] - [Low FODMAP DIET BEEF STEW Recipe](https://www.fodmaplife.com/low-fodmap-beef-stew-recipe/): YIELD: 8 SERVINGSAnd this is probably my favorite slow cooker recipe of all time: I make it at least monthly once the weather turns cold. Since it makes enough to serve eight people, you’re sure to have plenty of leftovers to help stock up your freezer (unless you have dinner guests or a big family). It’s pure comfort food, through and through. LOW FODMAP BEEF STEW Ingredients LOW FODMAP BEEF STEW Steps - [Low Fodmap Diet Lamb Recipe](https://www.fodmaplife.com/low-fodmap-lamb-rosemary-recipe/): I bet you didn’t think you would ever see onion and garlic in the title for a recipe post here…  And yes, Low FODMAP.com is a mostly onion and garlic free place, but I thought it was time have some conversation about onions and garlic. Some of you have been asking for clarification about how onion and garlic fit into a low FODMAP diet.  Perhaps you have seen recipes written for irritable bowel syndrome start off with a chopped onion and garlic clove.  Maybe you never stopped using that garlic clove or are simply struggling to find that hit of […] - [Low FODMAP Diet Pork Vegetables Recipe](https://www.fodmaplife.com/low-fodmap-pork-vegetables-recipe/): Here’s an idea for a quick low FODMAP midweek meal.  I wanted to use to use some beautiful fresh rosemary we had been gifted by our good friend Helen when she joined us for dinner one night.  There’s nothing fancy on the ingredients list; perhaps you have some rosemary in your garden too. I must confess I’m not very good at preparing a grocery shopping list.  I usually try to remember the necessary items and then just see what appeals to me for our weekly menu.  I know it would probably be easier if I spent some more time planning […] - [Low Fodmap Diet Peanut Butter and Choc-chip Cookies Recipe](https://www.fodmaplife.com/low-fodmap-peanut-butter-choc-cookies-recipe/): We whipped up a batch of these hard-to-stop-at-just-1 Peanut Butter and Choc-chip Cookies. They truly do whip up with little time or effort. The recipe calls for a table spread rather than butter, which makes the dough easy to beat together by hand, as well as keeping things dairy-free and lower in cholesterol. The dry ingredients include a few different wheat-free flours that are the ones I always have in the pantry. If you are so inclined, a handful of oats or quinoa flakes would also mix into the dough with ease. We often face the dilemma of whether to […] - [Low FODMAP Diet Muesli Granola Bars Recipe](https://www.fodmaplife.com/low-fodmap-bars-recipe/): t’s almost impossible to find a muesli bar that is low FODMAP. So many bars contain honey or way too much dried fruit, not to mention all the hard to recognise ingredients that look like they belong in a chemistry lab. They are usually held together with lots of sugar and any goodness they might have held is lost in their sticky sweetness. After playing around with the Scottish Oatcake recipe I have come up with a muesli bar that we are now happily enjoying in our lunchboxes. It is a bar of the crunchy variety, not like those sugary […] - [Low FodMap Chocolate & Raspberry Dessert Cakes Recipe](https://www.fodmaplife.com/low-fodmap-dessert-cakes/): There are many foods to give up or cut back on in a low FODMAP diet.  I miss apples and occasionally have a little nibble of one that a little person in my house has taken a juicy bite from.  Avoiding onions is no longer a big deal for me and I don’t like their taste all that much anymore.  But when it comes to chocolate…let’s just say there are some foods that are worth any trouble they might cause. With Easter just around the corner, I have received a few enquiries about FODMAPs in chocolate.  I have never avoided […] - [Low FODMAP Diet Butter Chicken Recipe](https://www.fodmaplife.com/low-fodmap-butter-chicken-recipe/): Today we want to share a low fodmap recipe for a most well-known Indian dish – Butter Chicken There are 3 steps to making the Butter Chicken: Marinating and grilling the chicken, Making the spiced tomato sauce, Final cooking of the chicken in the sauce. If you can, marinate your chicken overnight in the fridge and make the tomato sauce the day before so the flavours have time to develop.  Renuka’s recipe gives you the choice of marinating your chicken in either a mix of spices or a pre-prepared tandoori paste.  I have tried both and have found the spice […] - [Low Fodmap Diet Weetbix Recipe](https://www.fodmaplife.com/low-fodmap-weetbix-recipe/): Have you see the Gluten Free Weetbix on your supermarket shelves yet? They are a great addition to your breakfast options, but they also make a handy ingredient for all sorts of recipes. There a few recipes using Weetbix on the Sanitarium website, but I wanted to have a go at a Weetbix slice I had tried many years ago before going low FODMAP. This is one of those melt and mix recipes that takes little time to prepare. I think it’s also a great recipe to make the day before, as it does improve in taste and texture over […] - [Low Fodmap Diet Chicken Bake Recipe](https://www.fodmaplife.com/low-fodmap-chicken-potatoes-recipe/): The recipe I bring you today has appeared at our dinner table several times lately, mostly because it helped use up some leftovers from the fridge on days when I had been busy packing and sorting.  As usual, this recipe leaves plenty of room for you to play around with flavours or ingredients you have on hand. I start by removing the meat from an already cooked BBQ chicken.  I find this is easiest to do while the chicken is still warm.  Some potatoes are par-boiled before being peeled and sliced.  I also slice half an orange sweet potato (kumara) […] - [Low FODMAP Diet Oatbran Muffins Recipe](https://www.fodmaplife.com/low-fodmap-oatbran-muffins-recipe/): I often whip up a batch (or 2) of muffins, hoping to get some of them into the freezer to pop into lunchboxes.  These Oatbran muffins, which I have adapted from this recipe, are my go-to recipe that is super-quick to mix and bake. Low FodMap Oatbran Muffins Overall I start by blending the oats into a course flour. A small food processor like those that come with a stick mixer are perfect for this job. To make up the dry ingredients I like to mix the oat flour with spelt flour, white or wholemeal. If spelt doesn’t work for you, […] - [Low FodMap Good Morning Smoothie Recipe](https://www.fodmaplife.com/low-fodmap-smoothie-recipe/): After collecting a glut of chocolate over the weekend and finally succumbing to a cough and cold that’s been lurking around our house, I was looking for a vitamin boost, something quick and easy to start the day. I have had this little container of Chia seeds sitting on my pantry shelf patiently waiting for my attention. These little black and white seeds have gained popularity for their nutritional benefits including being a good source of omega-3, protein, fibre and antioxidants. I originally bought the chia to try out as an egg substitute. I haven’t got around to doing that […] - [Low FODMAP Diet PORK CHOPS Recipe](https://www.fodmaplife.com/low-fodmap-pork-chops-recipe/): YIELD: 4 SERVINGS Oil, soy sauce, lemon juice—and maple syrup? That might sound like an unusual cast of characters, but together, they make an amazing marinade for pork chops (which works well with chicken, too). Serve them with Parmesan Garlic Smashed Potatoes and Roasted Green Beans and Prosciutto. This recipe was inspired by a similar one on food.com. LOW FODMAP GRILLED MARINATED PORK CHOPS Ingredients ⅓ CUP (80 ML) EXTRA-VIRGIN OLIVE OIL ⅓ CUP (80 ML) GLUTEN-FREE SOY SAUCE OR TAMARI ¼ CUP (60 ML) FRESH LEMON JUICE 2 TABLESPOONS (28 ML) PURE MAPLE SYRUP 4 SCALLIONS (GREEN PARTS ONLY), […] - [Low FODMAP Diet TOFU AND BOK CHOY Recipe](https://www.fodmaplife.com/low-fodmap-stir-fried-tofu-recipe/): YIELD: 4 SERVINGS I’ve learned that the trick to making tofu delicious is to sear it so that it’s crisp and browned and to season it well with salt. (Tofu is as porous as a sponge, so it’s important to drain it well before cooking; otherwise, it will be difficult to sear.) As for bok choy, it’s very similar to Swiss chard: Its stems are edible, but they must be cooked for longer than the leaves. And both tofu and bok choy are delicious when they’re bathed in a ginger-spiked, soy-based sauce like this one. LOW FODMAP STIR-FRIED TOFU AND […] - [Low FODMAP Diet THAI NOODLES Recipe](https://www.fodmaplife.com/low-fodmap-thai-noodles-recipe/): YIELD: 4 SERVINGS My husband took these noodles to work for lunch one day. He loved them—but he had no idea he was eating tempeh! He’d thought it was chicken, and, of course, I took that as a compliment. Share that story with anyone in your family who’s uncertain about trying tempeh. It goes so well with these creamy, peanutty noodles. If you can tolerate it, pep them up with a pinch of red pepper flakes. LOW FODMAP THAI PEANUT NOODLES WITH TEMPEH Ingredients 8 OUNCES (225 G) LINGUINE-STYLE STIR-FRY RICE NOODLES ¼ CUP (65 G) NATURAL CREAMY PEANUT BUTTER […] - [Low FODMAP Diet OATMEAL COOKIES Recipe](https://www.fodmaplife.com/low-fodmap-peanut-butter-oatmeal-cookies-recipe/): YIELD: 26 COOKIES Loaded with peanut butter and chocolate, these cookies are just as decadent. Use an easy-to-find brand of peanut butter that’s free from molasses (and therefore low-FODMAP). While I love natural peanut butter and use it in lots of my recipes, it’s a bit too thin to use in these cookies. LOW FODMAP PEANUT BUTTER OATMEAL COOKIES Ingredients 4 TABLESPOONS (55 G) UNSALTED BUTTER, SOFTENED ¾ CUP (195 G) CREAMY PEANUT BUTTER ½ CUP (100 G) GRANULATED SUGAR ¼ CUP (60 G) PACKED BROWN SUGAR 1 LARGE EGG OR 1 CHIA EGG REPLACER 1 TEASPOON PURE VANILLA EXTRACT […] - [Low FODMAP Diet RASPBERRY COOKIES Recipe](https://www.fodmaplife.com/low-fodmap-raspberry-cookies-recipe/): YIELD: 24 COOKIES These cookies are a holiday dessert-tray staple, but they’re also great year-round. Just be sure to avoid excess fructose by using a jam that does not contain high-fructose corn syrup. Organic brands are usually trustworthy since most of them are made with pure sugar, not HFCS. LOW FODMAP RASPBERRY COOKIES Ingredients Cookies 6 TABLESPOONS (85 G) UNSALTED BUTTER, SOFTENED ¾ CUP (150 G) GRANULATED SUGAR 1 LARGE EGG ½ TEASPOON PURE ALMOND EXTRACT ½ TEASPOON SALT 2 CUPS (324 G) BASIC FLOUR BLEND ½ CUP (160 G) RASPBERRY JAM (CHECK PRODUCT INGREDIENTS FOR FODMAPS) Glaze 1 CUP […] - [Low FODMAP Diet GINGERBREAD BISCOTTI Recipe](https://www.fodmaplife.com/low-fodmap-gingerbread-biscotti-recipe/): YIELD: ABOUT 16 COOKIES Low FODMAP take on classic Italian biscotti turns out cookies that are light, crisp, and perfect for dunking into all sorts of hot beverages. LOW FODMAP GINGERBREAD BISCOTTI Ingredients Biscotti 1¼ CUPS (203 G) BASIC FLOUR BLEND (PAGE 38) 2 TEASPOONS GROUND CHIA SEEDS 1 TEASPOON BAKING POWDER 1 TEASPOON GROUND GINGER ½ TEASPOON GROUND CINNAMON ¼ TEASPOON GROUND NUTMEG ¼ TEASPOON SALT ⅛ TEASPOON GROUND CLOVES 1 LARGE EGG ½ CUP (115 G) PACKED DARK BROWN SUGAR Glaze ½ CUP (60 G) CONFECTIONERS’ SUGAR 2 TEASPOONS WATER LOW FODMAP GINGERBREAD BISCOTTI Steps Preheat the oven to […] - [Low FODMAP Diet CHOCOLATE COOKIES Recipe](https://www.fodmaplife.com/low-fodmap-chocolate-chip-cookies-recipe/): YIELD: 20 COOKIES They’re low-FODMAP and reduced fat! And they’re crispy on the outside but chewy inside the ideal combination, in my opinion. Stick with the chopped dark chocolate during the strict phase of the diet. To make your cookies picture-perfect, set aside some of the chopped chocolate and press a few to the top of each cookie right after they come out of the oven. LOW FODMAP CHOCOLATE CHIP COOKIES Ingredients 2 CUPS (324 G) BASIC FLOUR BLEND ½ TEASPOON SALT ½ TEASPOON BAKING SODA ½ TEASPOON BAKING POWDER 4 TABLESPOONS (55 G) UNSALTED BUTTER, SOFTENED, OR VIRGIN COCONUT […] - [Low FODMAP Diet PEANUT BUTTER GRANOLA BARS Recipe](https://www.fodmaplife.com/low-fodmap-peanut-butter-granola-bars-recipe/): Chocolate and peanut butter are absolutely irresistible, just like these granola bars. My granola bars are made with light corn syrup, which is composed mostly of glucose—so, while it hasn’t yet been tested for FODMAPs, most light corn syrups shouldn’t cause problems for a low-FODMAP diet. LOW FODMAP PEANUT BUTTER GRANOLA BARS Ingredients YIELD: 10 BARS Granola Bars 1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY) ¾ CUP (23 G) GLUTEN-FREE CRISPY BROWN RICE CEREAL ¼ CUP (36 G) ROASTED SUNFLOWER SEEDS 1 TABLESPOON (13 G) CHIA SEEDS ⅓ CUP (80 ML) LIGHT CORN SYRUP ¼ CUP (65 G) […] - [Low FODMAP Diet COCONUT LEMON BARS Recipe](https://www.fodmaplife.com/low-fodmap-coconut-lemon-bars-recipe/): YIELD: 16 BARS Coconut gussies up the zesty lemon in these sweet and tart dessert bars. They’ve got a crust that’s made with virgin coconut oil, and they’re dressed up with a topping of toasted flaked coconut. LOW FODMAP COCONUT LEMON BARS Ingredients 1½ CUPS (243 G) BASIC FLOUR BLEND ½ CUP (60 G) CONFECTIONERS’ SUGAR 1 TEASPOON GRATED LEMON ZEST ¼ TEASPOON SALT ½ CUP (113 G) VIRGIN COCONUT OIL ¼ CUP (20 G) UNSWEETENED FLAKED COCONUT ¼ CUP (60 ML) PLUS 1 TO 2 TEASPOONS WATER, DIVIDED ¾ CUP (150 G) GRANULATED SUGAR 2 TABLESPOONS (16 G) CORNSTARCH […] - [Low FODMAP Diet CARROT CAKE Recipe](https://www.fodmaplife.com/low-fodmap-carrot-cake-recipe/): YIELD: 12 SERVINGS Since cream cheese is high in lactose, this low-FODMAP version skips the standard cream cheese–laden frosting in favor of a rich, vanilla-tinged brown butter glaze that isn’t overwhelmingly sweet. It’s the perfect complement to the spiced cake. LOW FODMAP CARROT CAKE Ingredients Cake 1¼ CUPS (203 G) BASIC FLOUR BLEND 1 TEASPOON GROUND CINNAMON ½ TEASPOON BAKING POWDER ½ TEASPOON BAKING SODA ¼ TEASPOON SALT ¼ TEASPOON GROUND NUTMEG 2 LARGE EGGS ½ CUP (100 G) GRANULATED SUGAR ¼ CUP (60 G) PACKED BROWN SUGAR ⅓ CUP (80 ML) CANOLA OIL OR OTHER NEUTRAL OIL 2 CUPS […] - [Low FODMAP Diet CHOCOLATE CAKE Recipe](https://www.fodmaplife.com/low-fodmap-chocolate-cake-recipe/): YIELD: 1 SERVING You know those late-night chocolate cravings that are impossible to shake once they strike? This microwave cake is the answer, so go ahead and indulge. (Okay, so this recipe does involve 90 seconds of microwaving time, plus dirtying up a bunch of measuring spoons—but trust me, you won’t regret it!) For an extra-special treat, top it with a small scoop of low-FODMAP, lactose-free vanilla ice cream. LOW FODMAP VEGAN CHOCOLATE CAKE Ingredients 1½ TEASPOONS VIRGIN COCONUT OIL 1½ TEASPOONS LACTOSE-FREE OR NONDAIRY MILK 1 TABLESPOON (15 ML) PURE MAPLE SYRUP ¼ TEASPOON PURE VANILLA EXTRACT 2 TABLESPOONS […] - [Low FODMAP Diet BLUEBERRY CRISPS Recipe](https://www.fodmaplife.com/low-fodmap-mini-blueberry-crisps-recipe/): Blueberry crisp is one of my favourites, but if you’re on a low-FODMAP diet, it’s important to be mindful of serving sizes,as [highlight]blueberries contain fructans[/highlight]. But with these individual mini crisps, it’s easy to control both FODMAPs and calories at the same time. LOW FODMAP MINI BLUEBERRY CRISPS Ingredients YIELD: 6 SERVINGS 3 TABLESPOONS (42 G) UNSALTED BUTTER OR VIRGIN COCONUT OIL ½ CUP (40 G) QUICK-COOKING OATS (GLUTENFREE IF NECESSARY) ⅓ CUP (75 G) PACKED BROWN SUGAR ¼ CUP (41 G) BASIC FLOUR BLEND ½ TEASPOON GROUND CINNAMON ¼ TEASPOON SALT 1 CUP (145 G) FRESH OR FROZEN BLUEBERRIES […] - [Low FODMAP Diet CRACKERS Recipe](https://www.fodmaplife.com/low-fodmap-crackers-recipe/): YIELD: 20 CRACKERS You’d think that graham crackers would be out of the question on a low-FODMAP eating plan. After all, Graham is a type of wheat flour, and that means, unfortunately, that it’s not a low-FODMAP food. I came up with a recipe that comes pretty close to the traditional graham crackers you’ve loved since kindergarten. LOW FODMAP GRAHAM-STYLE CRACKERS Ingredients 2 CUPS (324 G) BASIC FLOUR BLEND ⅓ CUP (75 G) PACKED BROWN SUGAR 1 TEASPOON BAKING POWDER 1 TEASPOON GROUND CINNAMON ½ TEASPOON SALT ¼ TEASPOON BAKING SODA 4 TABLESPOONS (55 G) UNSALTED BUTTER OR VEGAN MARGARINE, CHILLED ¼ […] - [Low FODMAP Diet CRANBERRY CRUSH Recipe](https://www.fodmaplife.com/low-fodmap-cranberry-crush-recipe/): YIELD: 16 SERVINGS Makes a refreshing summertime treat since frozen cranberries are usually available year-round. While dried cranberries and cranberry juice have been tested for FODMAPs, fresh cranberries have not, so this recipe may not be appropriate during the strict phase of the diet. Consult with your dietitian. LOW FODMAP CRANBERRY CRUSH Ingredients 3 CUPS (700 ML) WATER 1 Bag (12 OUNCES, OR 340 G) FRESH OR FROZEN CRANBERRIES, RINSED AND DRAINED 2 CUPS (400 G) Sugar ½ cup (120 ML) FRESH ORANGE JUICE 1 Tablespoon (15 ML) FRESH LEMON JUICE LOW FODMAP CRANBERRY CRUSH Steps Bring the water to […] - [Low FODMAP Diet PEPITAS Recipe](https://www.fodmaplife.com/low-fodmap-oven-roasted-pepitas-recipe/): YIELD: ABOUT 8 SERVINGS EACH Pepitas are hulled pumpkin seeds, and they’re an excellent source of protein, so they’re a good choice if you’re looking for a healthy snack that’s not terribly sweet. Pepitas are especially delicious when they’re oven-roasted, then treated to a thorough coating in cocoa powder or spices. Look for pepitas at your local health food store or shop online. (Be sure to watch your serving size, though, since pumpkin seeds do contain fructans.) LOW FODMAP OVEN-ROASTED PEPITAS, TWO WAYS Ingredients COCOA-ROASTED PEPITAS 1 CUP (160 G) RAW PEPITAS 2 TEASPOONS SUGAR 2 TEASPOONS UNSWEETENED COCOA POWDER […] - [Low FODMAP Diet Scones Recipe](https://www.fodmaplife.com/lowfod-map-scones-recipe/): This weekend I had the pleasure of being invited to attend a meeting of the Melbourne East Fructose Malabsorption Support Group. Our lovely host Riesa kindly opened her home for an afternoon of friendship, tea and scones. Yes!  That’s right, scones. At a previous meeting, the group had been asked to name a food that they missed most since beginning a low FODMAP diet. It seems scones were mentioned more than once, so the group was set for a scone bake-off. The second recipe was one Riesa had found somewhere online. This recipe was accompanied by a picture of light […] - [Low FODMAP Diet OLIVE CHICKEN Recipe](https://www.fodmaplife.com/low-fodmap-olive-chicken-recipe/): When it comes to meat-based mains, your slow cooker should be your best friend. It does all the hard work for you—and plus, slow-cooked meat is fall-off-the-bone tender. Use chicken thighs instead of breasts in this recipe since they stay so moist in the slow cooker. When dinner’s ready, spoon the chicken with its lemon-and-olive-laden sauce over basmati rice and serve with a side salad. LOW FODMAP SLOW COOKER LEMON OLIVE CHICKEN Ingredients YIELD: 4 SERVINGS 1½ POUNDS (680 G) BONELESS, SKINLESS CHICKEN THIGHS ½ TEASPOON KOSHER SALT ½ TEASPOON FRESHLY GROUND BLACK PEPPER 1 TABLESPOON (15 ML) OLIVE OIL […] - [LOW FODMAP CHICKEN PARMESAN Recipe](https://www.fodmaplife.com/low-fodmap-chicken-parmesan-recipe/): YIELD: 4 SERVINGS This classic recipe gets a wheat-free makeover when you use finely chopped walnuts to “bread” the chicken—and since the chicken is baked instead of fried, it’s healthier and lower in fat than the traditional version. LOW FODMAP WALNUT-CRUSTED CHICKEN PARMESAN Ingredients ¼ CUP (30 G) FINELY CHOPPED WALNUTS ¼ CUP (25 G) GRATED PARMESAN CHEESE 1 TEASPOON ITALIAN HERB SEASONING (PAGE 40) ¼ TEASPOON KOSHER SALT ¼ TEASPOON FRESHLY GROUND BLACK PEPPER 4 THIN BONELESS, SKINLESS CHICKEN BREASTS (1 TO 1½ POUNDS, OR 455 TO 680 G) 1 TABLESPOON (14 G) UNSALTED BUTTER, MELTED ¼ CUP (60 ML) CLASSIC […] - [LOW FODMAP CHICKEN FINGERS Recipe](https://www.fodmaplife.com/low-fodmap-fried-chicken-fingers-recipe/): YIELD: 4 SERVINGS Kids and grown-ups alike will love these homemade chicken fingers served with a sweet-and-savory dipping sauce that takes about two seconds to stir together. Soaking the chicken in a “buttermilk” bath of lactose-free milk and lemon juice keeps them moist and tender on the inside, while low-FODMAP glutenfree cornflakes add a satisfying crunch. (If cornflakes aren’t your thing, though, you can use crushed crispy rice cereal or gluten-free cracker crumbs—or a combination of any of these items—instead.) All you need on the side here is a fresh green salad. This recipe was inspired by Cooking Light magazine. […] - [LOW FODMAP SAUTÉED CHICKEN Recipe](https://www.fodmaplife.com/low-fodmap-sauteed-chicken-recipe/): YIELD: 4 SERVINGS Do you need a low-FODMAP weeknight meal that won’t take forever to make? Whip up this Sautéed Chicken with Dijon Sauce: While you’re at it, roast some potatoes in the oven, toss a salad, and dinner is served! There is one caveat, though: Be sure to check the label on your jar of Dijon mustard for FODMAP ingredients, like onion powder. LOW FODMAP SAUTÉED CHICKEN WITH DIJON SAUCE Ingredients 2 BONELESS, SKINLESS CHICKEN BREASTS (1 POUND, OR 455 G) ½ TEASPOON KOSHER SALT ½ TEASPOON FRESHLY GROUND BLACK PEPPER 1 TABLESPOON (15 ML) OLIVE OIL ¼ CUP […] - [LOW FODMAP LEMON AND THYME CHICKEN Recipe](https://www.fodmaplife.com/low-fodmap-lemon-chicken-recipe/): YIELD: 6 SERVINGS It looks so impressive when it’s done (and it fills the kitchen with such amazing aromas while it’s in the oven!), but roast chicken is ridiculously easy to make. My version is loaded with lemon and fresh thyme, which bring out the crispiness of the skin and enhance the juicy flavor of the meat. Serve it with mashed potatoes and a salad and then take advantage of the leftovers: Make the Chicken Salad with Pecans and Grapes and use the bones to make the Chicken Stock. LOW FODMAP LEMON AND THYME ROAST CHICKEN Ingredients 1 WHOLE CHICKEN […] - [LOW FODMAP BEEF TACOS Recipe](https://www.fodmaplife.com/low-fodmap-beef-tacos-recipe/): YIELD: 4 SERVINGS Who doesn’t love tacos? Nobody in my house, anyway! This recipe may be low in FODMAPs—no garlic or onion necessary—but it’s got plenty of punch. Just be sure to use pure ground chile powder rather than a chili powder blend: To get hold of it, you may need to consult with a clerk at your grocery store or health food store or shop online. (And be aware that ancho chile powder has not yet been tested for FODMAPs, so only use it if you know you can tolerate it.) Stuff the spiced taco meat and toppings into […] - [LOW FODMAP MEAT SAUCE FOR SPAGHETTI Recipe](https://www.fodmaplife.com/low-fodmap-meat-sauce-for-spaghetti-recipe/): YIELD: 6 SERVINGS This recipe is all grown up, though: I’ve ramped up the herbs and added a splash of red wine for a meat sauce that’s a bit more sophisticated than the one you loved when you were six. Serve it with brown rice spaghetti and a little grated Parmesan cheese. LOW FODMAP CLASSIC MEAT SAUCE FOR SPAGHETTI Ingredients 1 POUND (455 G) LEAN GROUND BEEF 1 TABLESPOON (15 ML) OLIVE OIL 1 CLOVE OF GARLIC, PEELED AND SMASHED, BUT KEPT WHOLE 1 BUNCH OF SCALLIONS (GREEN PARTS ONLY), SLICED ¼ CUP (38 G) DICED GREEN BELL PEPPER 1 CUP (245 […] - [LOW FODMAP CRISPY BAKED COD Recipe](https://www.fodmaplife.com/low-fodmap-crispy-baked-cod-recipe/): YIELD: 4 SERVINGS Cod is, of course, fantastic when it’s fried, but I prefer to bake it since the result is so much lower in fat. And, thanks to its mild, sweet taste, cod is a great backdrop for stronger flavors, like the homemade seasoned bread crumb mixture here. It’s fast and easy enough to make on weeknights—even when you’re working late—and it needs nothing more than a side of rice or quinoa and a salad, like the Citrus Fennel Carrot Slaw. LOW FODMAP CRISPY BAKED COD Ingredients 1 POUND (455 G) SKINLESS COD FILLETS 1 TABLESPOON (14 G) LIGHT […] - [LOW FODMAP MAPLE-MARINATED SALMON Recipe](https://www.fodmaplife.com/low-fodmap-maple-marinated-salmon-recipe/): YIELD: 4 SERVINGS Oily fish like salmon is always a healthy choice, so you can feel good about serving this dish just about as often as you like. The maple-glazed salmon and sesame rice make a lovely sweet-and-savory combination, and the spinach provides a hefty dose of nutrients, like vitamin A and iron. LOW FODMAP MAPLE-MARINATED SALMON WITH SESAME SPINACH RICE Ingredients ¼ CUP (60 ML) HOMEMADE GARLIC OLIVE OIL ¼ CUP (60 ML) PURE MAPLE SYRUP 2 TABLESPOONS (28 ML) GLUTEN-FREE SOY SAUCE OR TAMARI ¼ TEASPOON FRESHLY GROUND BLACK PEPPER 4 BONELESS, SKINLESS SALMON FILLETS (4 OUNCES, OR […] - [LOW FODMAP PESTO TUNA PASTA Recipe](https://www.fodmaplife.com/low-fodmap-pesto-tuna-pasta-recipe/): This creamy pasta is another low-FODMAP adaptation of one of my childhood favorites, and it couldn’t be easier to make. If you already have frozen portions of the broth and Spinach Basil Pesto on hand, it’ll really come together in a flash. Add a side of steamed vegetables, and you’ve got a balanced weeknight meal. LOW FODMAP CREAMY PESTO TUNA PASTA Ingredients YIELD: 4 SERVINGS 3 cups (336 g) gluten-free spiral pasta ¼ cup (60 ml) lactose-free or nondairy milk 3 tablespoons (30 g) basic flour blend 1 cup (235 ml) chicken broth, chicken stock, or vegetable broth ½ cup (120 […] - [LOW FODMAP ROASTED SALMON Recipe](https://www.fodmaplife.com/low-fodmap-roasted-salmon-recipe/): YIELD: 4 SERVINGS There are very few things that aren’t better when they’re roasted. And fish, vegetables, and potatoes are no exception to that rule—so why not pop them all into the oven on a single baking sheet for a quick, low- FODMAP dinner that requires minimal cleanup? I was delighted to find that broccoli is considered low- FODMAP in small servings—especially since roasting it gives it an addictively crispy, caramelized edge. LOW FODMAP ROASTED SALMON, POTATOES, AND BROCCOLI WITH ROSEMARY AND LEMON Ingredients 3 TABLESPOONS (45 ML) HOMEMADE GARLIC OLIVE OIL 1½ POUNDS (680 G) RED POTATOES, CUT INTO […] - [LOW FODMAP CHICKEN STOCK Recipe](https://www.fodmaplife.com/low-fodmap-chicken-stock-recipe/): YIELD: ABOUT 2 QUARTS (1.9 L)Chicken stock, also called bone broth, is richer in flavour than broth, and I like it the best, but most of myrecipes can be made with either broth or stock. I’ve read that adding a little acid to your chicken stock helpsto draw out the nutrients—like collagen, gelatin, and minerals—from the bones, making it even more nutritious.So I always include a tablespoon (15 ml) of lemon juice or vinegar in mine. Not that doing this increasesthe fat content: There’s so little fat in this stock that I rarely need to strain any of it off. […] - [LOW FODMAP GERMAN POTATO SALAD Recipe](https://www.fodmaplife.com/low-fodmap-german-potato-salad-recipe/): YIELD: 4 SERVINGS Doused in a Dijon vinaigrette and served warm, this potato salad is even more comforting than the traditional the picnic-table version that’s loaded with mayo. (Then again, maybe that’s just my German heritage talking!) Minced chives give it a fresh, oniony flavour, and the goat cheese lends it a tangy creaminess. It’s an ideal dish for [highlight]sharing at summertime barbecues[/highlight]. LOW FODMAP GERMAN POTATO SALAD Ingredients 1½ POUNDS (680 G) RED POTATOES, CUT INTO ¾-INCH (2 CM) CUBES 1¼ TEASPOONS KOSHER SALT, DIVIDED 4 SLICES OF BACON, CUT INTO ½-INCH (1.3 CM) STRIPS ¼ CUP (60 ML) […] - [LOW FODMAP BAKED POTATO COINS Recipe](https://www.fodmaplife.com/low-fodmap-baked-potato-coins-recipe/): YIELD: 4 SERVINGS You know those deep-fried potato skins stuffed with bacon, cheese, and sour cream? They may be chain-restaurant staples, but boy, are they addictive! These baked potato “coins” are a healthier, low-FODMAP take on those not-so-good-for-you snacks. And they’re much easier to make. If you’re a fan of twice-baked potatoes—or anything involving crisp potatoes and cheese, for that matter— you’re sure to love them as much as I do. LOW FODMAP BAKED POTATO COINS Ingredients 2 LARGE RUSSET POTATOES (ABOUT 1½ POUNDS, OR 680 G), CUT INTO ¼-INCH (6 MM) SLICES 2 TABLESPOONS (28 G) UNSALTED BUTTER, MELTED […] - [LOW FODMAP SAUTÉED SWISS CHARD Recipe](https://www.fodmaplife.com/low-fodmap-sauteed-swiss-chard-recipe/): YIELD: 4 SERVINGS I first tried Swiss chard just a couple of years ago, and these days, I’m making up for lost time! And it turns out that you can actually eat the whole leaf, including the stems (the stems take longer to cook, which is why I add them to the skillet first). Swiss chard is really delicious when it’s simply sautéed, then topped with lemon juice and Parmesan cheese. It goes well with almost anything—including roasted chicken or grilled steak or salmon. LOW FODMAP SAUTÉED SWISS CHARD Recipe 4 CUPS (144 G) SLICED SWISS CHARD, STEMS AND LEAVES […] - [LOW FODMAP LEMON BLUEBERRY DOUGHNUTS Recipe](https://www.fodmaplife.com/low-fodmap-lemon-blueberry-doughnuts-recipe/): YIELD: 12 DOUGHNUTSEven if you’re not on a low-FODMAP eating plan, fat- and sugar-laden store-bought doughnuts aren’t usually a healthy breakfast choice. That’s where these homemade baked doughnuts come in. They’re both low-FODMAP and a lot lower in fat than regular doughnuts. Lemon and blueberry are a natural flavor match, and the lemon glaze brings a nice balance of tartness and sweetness.  LOW FODMAP LEMON BLUEBERRY BAKED DOUGHNUTS Ingredients 2 LARGE EGGS ½ CUP (120 ML) LACTOSE-FREE MILK ⅔ CUP (133 G) GRANULATED SUGAR 4 TABLESPOONS (55 G) UNSALTED BUTTER, MELTED ½ TEASPOON GRATED LEMON ZEST 2 CUPS (324 G) […] - [LOW FODMAP CITRUS FENNEL CARROT SLAW Recipe](https://www.fodmaplife.com/low-fodmap-citrus-fennel-carrot-slaw-recipe/): YIELD: 4 TO 6 SERVINGS With its refreshing crispness and delicate liquorice flavour, fennel is wonderful when it’s raw. And since oranges and orange juice are its best friends, it’s no surprise that it works so well in a light citrus vinaigrette—mixed with some shredded carrots for an extra pop of colour (and a dose of vitamin A). I like to serve this slaw alongside grilled pork chops. LOW FODMAP CITRUS FENNEL CARROT SLAW Recipe 2 TABLESPOONS (28 ML) FRESH ORANGE JUICE 2 TABLESPOONS (28 ML) RICE WINE VINEGAR 1 TABLESPOON (15 ML) OLIVE OIL 1 TABLESPOON (4 G) CHOPPED […] - [FODMAP APP - Low Fodmap Diet Apps [2025]](https://www.fodmaplife.com/fodmap-apps/): Which is the best low fodmap diet app? We rank the BEST FODMAP DIET APP for iPhone and Android - [LOW FODMAP BANANA BREAD BROWN RICE PORRIDGE Recipe](https://www.fodmaplife.com/low-fodmap-banana-bread-brown-rice-porridge-recipe/): This is a great wintertime breakfast, and you’ll love it, too, especially if you’re a banana bread fiend. It’ll keep you going all morning long, and it’s so warm and comforting. Rice makes a wonderful porridge, and it remindsme of rice pudding, one of my favourite desserts. Plus, it’s healthier than it tastes: The brown rice lends it a hefty dose of fibre. If you don’t have much time in the morning, you can make it the night before and reheat it in the microwave before you rush out the door. YIELD: 2 SERVINGS LOW FODMAP BANANA BREAD BROWN RICE […] - [LOW FODMAP PUMPKIN SPICE WAFFLES Recipe](https://www.fodmaplife.com/low-fodmap-pumpkin-waffles-recipe/): Nothing says fall like the combination of pumpkin and aromatic baking spices such as cinnamon, nutmeg, and cloves. These spice-laden waffles are guaranteed to warm you up from the inside out. Crisp on the outsideand tender and fluffy on the inside, they’re fabulous on a chilly weekend morning. YIELD: 4 WAFFLES, 8 INCHES (20 CM) EACH LOW FODMAP PUMPKIN SPICE WAFFLES Recipe 1½ CUPS (355 ML) LACTOSE-FREE ORNONDAIRY MILK 1 TABLESPOON (15 ML) FRESH LEMON JUICE 1⅔ CUPS (270 G) BASIC FLOUR BLEND (PAGE 38) 1 TABLESPOON (15 G) BROWN SUGAR 2 TEASPOONS BAKING POWDER ½ TEASPOON SALT 1½ TEASPOONS […] - [LOW FODMAP BANANA OATMEAL PANCAKES Recipe](https://www.fodmaplife.com/low-fodmap-banana-oatmeal-pancakes-recipe/): Do you ever end up with a single lonely banana lingering in your fruit bowl at the end of the week? Don’t throw it away: Pair it with oatmeal and make these healthy, filling pancakes instead! All they need is a light drizzle of pure maple syrup—plus some chocolate for a decadent finishing touch. And they’re so easy to pull together on a busy Saturday morning. YIELD: 10 PANCAKES LOW FODMAP BANANA OATMEAL PANCAKES Recipe ½ CUP (113 G) MASHED RIPE BANANA (ABOUT 1 LARGE) 1¼ CUPS (285 ML) LACTOSE-FREE OR NONDAIRY MILK, DIVIDED 1 TABLESPOON (15 ML) CANOLA OIL […] - [LOW FODMAP PUMPKIN PECAN GRANOLA Recipe](https://www.fodmaplife.com/low-fodmap-granola-recipe/): This granola is the perfect start to a crisp fall morning. Try not to overindulge, though: Since oats contain a moderate amount of FODMAPs, be sure to stick to the suggested serving size. Eat it by the handful or douseit with lactose-free milk and enjoy it as a breakfast cereal. YIELD: 9 SERVINGS, 2⁄3 CUP (67 G) EACH LOW FODMAP PUMPKIN PECAN GRANOLA Recipe 2 CUPS (160 G) QUICK-COOKING OATS (GLUTENFREE, IF NECESSARY) 2 CUPS (68 G) GLUTEN-FREE CRISPY RICE CEREAL (SUCH AS EREWHON—CHECK PRODUCT INGREDIENTS FOR FODMAPS) 1 CUP (102 G) QUINOA FLAKES ½ CUP (55 G) COARSELY CHOPPED […] - [Lactose Free Mascarpone Recipe](https://www.fodmaplife.com/low-fodmap-lactose-free-mascarpone-recipe/): It has been both interesting and at times exciting to watch the range of lactose-free dairy products expand over the years. When I first discovered lactose was an issue for me, I could find UHT milk and cream, but that was about it. Now there is fresh milk in skim, low fat and full cream varieties. Fresh cream is also easy to find, although only reduced fat where I live. Cheddar cheese is available and the most exciting for me, lactose-free ice cream! Even with all these great lactose-free dairy products, there are still others I miss, particularly soft cheeses. […] - [Download Low FODMAP Diet Food DIARY [PDF, Excel]](https://www.fodmaplife.com/fodmap-food-diary/): How to keep a FODMAP Food Diary? Before you start a Low FODMAP diet I would recommend keeping a food diary. It’s your best tool in helping you identify what you eat, when you eat, and why you eat. This information will help you pinpoint your trigger foods. You may even notice you think twice about making bad food choices, as making a record of what you’re eating is admitting it to yourself. Be clear and write on the first page of your diary, why you are writing this and what you hope to achieve by it. Also, think about where you want to keep your food diary. Remember this is just for you and only you, so be […] - [Best Products to Try When You Have IBS](https://www.fodmaplife.com/products-for-ibs/): Best Products to Treat your IBS 1. Peppermint Oil 2. Peppermint Tea 3. Digestive Enzymes 4. IBS Hypnosis App Nerva: IBS & Gut Hypnotherapy App 5. IBS Fodmap Apps 6. IBS Books Search for IBS Books on Amazon - [Yoga Poses for IBS Fodmap Stress](https://www.fodmaplife.com/yoga-poses-for-irritable-bowel-syndrome/): YOGA for Stress and IBS Exercises - [Pumpkin Truffles Recipe - Low FODMAP Diet](https://www.fodmaplife.com/pumpkin-truffles-recipe-low-fodmap-diet/): Wow, these truffles were so dee-licious! Just in time for the holidays, you can make them for Thanksgiving, Christmas or bring them to a holiday party, or make them as gifts and place in cute little boxes (on my to-do list!). I used Pyure Organic Stevia Blend for this recipe which lends a lovely taste (you seriously wouldn’t know it’s not sugar!). Obviously, with the holidays most people are bound to consume more added sugar, so using stevia is a great way to enjoy sweets and desserts without the extra calories, blood sugar issues and inflammation. The average American consumes 17 teaspoons […] - [Coffee on the Low FODMAP Diet Guide](https://www.fodmaplife.com/coffee-low-fodmap-diet-guide/): Is Coffee Allowed on the low FODMAP DIET? YES However, the caffeine in the Coffee could cause you Gut issues. Coffee Drinks Allowed on Low Fodmap Diet - [6 Stomach Issues Symptoms Not to Ignore](https://www.fodmaplife.com/stomach-issues-not-to-ignore/): We’ve all had stomach issues.  Whether it’s because we’ve eaten or drunk something that didn’t agree with us, we’ve all caught a stomach bug.   Rest, over-the-counter aids and some chicken broth can help but other stomach issues can be more severe.  Dr. Gina Sam Gastroenterologist with Mount Sinai in New York City and Associate Professor provides insights on symptoms indicative to common stomach conditions and advises when it’s time to see the doctor: Indigestion Common symptoms include feeling full fast during a mean, a slicing pain, burning or tightness between your breastbone and navel or bloating. The tricky thing with indigestion is that […] - [Bunless Burgers: Low-FODMAP Recipe](https://www.fodmaplife.com/bunless-burgers-low-fodmap-recipe/): Beef (I did 250g for 4 burgers)Three sprigs of fresh oregano, chopped finelyA sprig of sage, chopped finelyFive sprigs of lemon thyme, chopped finelySprinkle of Himalayan saltChia seed egg replacer (I added approx. two tablespoons of chia seeds and three tablespoons of water)Lemon rind and juiceHalf a zucchini, gratedHalf a carrot, gratedAn inch of fresh ginger, chopped (or teaspoon of ginger powder)*Add a tablespoon of coconut aminos if you tolerate the garlic and onion powder in this sauce Squish all the ingredients together and roll into balls. Add to a pan on low heat with a teaspoon of animal fat […] - [Reasons to Improve Colon Health](https://www.fodmaplife.com/reasons-to-improve-colon-health/): I have a Squatty Potty at home and have to say it’s made a great difference for me and has made my trips to the bathroom much more pleasant.  I fully and very confidently endorse this product and would like to share this post from Kristin Struble, MD, FAAP, Author “How to be a Poop Detective.”  ~Colleen Poop Education – Top Five Reasons to Improve Health by Easily, Efficiently andSuccessfully Emptying Your Colon with a Squatty Potty by Kristin Struble, MD, FAAP, Author “How to be a Poop Detective” I am a mom, practicing Pediatrician and author from Phoenix, Arizona.  I recently released a children’s book, How to […] - [Low FODMAP Diet Party Guide](https://www.fodmaplife.com/low-fodmap-diet-party-guide/): It can be very hard to keep to the Low Fodmap Diet at a Party! Follow our Party Tips for a fun Low Fodmap Diet Party. Low Fodmap Party Guide Relex and have a great time - [Cinnamon Chia Pudding Low Fodmap Recipe](https://www.fodmaplife.com/maple-cinnamon-coconut-chia-pudding-low-fodmap-recipe/): I might be slightly addicted to chia seeds. I love them and eat them daily. Most often it’s in the form of chia pudding, but I also use them in my protein shakes to thicken them up as well as put them in my full fat, grass fed plain yogurt. I’ve written about this powerful little seed before…..read up on the chia seed here: Chia Seeds The chia seed is hydrophilic, meaning it loves liquid; when put in liquid, chia will absorb it, swelling up and forming a gelatinous like substance. In the right proportion, when mixed with a milk, […] - [Low FODMAP Maple Banana Coconut Oatmeal Recipe](https://www.fodmaplife.com/low-fodmap-maple-banana-coconut-oatmeal-recipe/): Yields: 1 ½ cups = 3 Low-FODMAP servings Ingredients: Directions: - [IBS Cost to Society & Economic](https://www.fodmaplife.com/ibs-cost-to-society-economic/): The economic impact of Irritable Bowel Syndrome (IBS) is pretty astounding, however, much can be done to help lower costs and educate employers and employees so everyone benefits. I’ve worked in corporate settings for a good part of my life, and none of the employers I worked for had educational programs for IBS.  For my lifestyle, having IBS is not as stressful because I no longer report to a cubicle, I don’t have to watch how many sick days I use and I no longer have a long commute (no more “where’s the nearest bathroom?” “will I make it home in time?”). At present day […] - [Mushrooms and the Low FODMAP Diet Guide](https://www.fodmaplife.com/mushrooms-low-fodmap-diet-guide/): Did you know? Not all mushrooms are high in FODMAPs. Thanks to the research provided by Monash University and presented on the Monash FODMAP app, you can enjoy the following types of mushrooms – but please stick to the servings: Fresh oyster mushrooms – 2 cups Canned champignons – 1/2 cup Porcini mushrooms (dried) – 1 tablespoon Shiitake mushrooms (dried) – 2 mushrooms Here are a couple of ways you can use these low-FODMAP mushrooms: Fresh oyster mushrooms – Sauté oyster mushrooms in garlic-infused olive oil with green tips of spring onions. This makes a great side dish to grilled meats and seafood […] - [Low-FODMAP Quinoa Stir-Fry with Sauerkraut](https://www.fodmaplife.com/low-fodmap-quinoa-stir-fry-with-sauerkraut/): Quinoa Stir Fry As promised, I made some quinoa stir fry, or quinoa fried “rice.” It really did taste just like fried rice, and it was quite satisfying! You may ask, why not just use rice instead of quinoa? But unlike rice, which doesn’t have much nutritional value, quinoa has lots of protein, fiber, magnesium, and iron. And, it pretty much just soaks up whatever flavor you put on it. As you’ll see in the recipe, the sauce measurements are approximations. You can add more or less depending on how it tastes to you. Avoid dirty-old-tree-branch-taste and don’t be afraid […] - [Low FODMAP Diet BBQ Guide](https://www.fodmaplife.com/low-fodmap-diet-bbq-guide/): Low Fodmap BBQ Recipes Get great Low Fodmap Diet BBQ recipes for summer outdoor grilling. These recipes also work using a broiler instead of an outdoor grill as well. We have BBQ recipes for NY strip, BBQ sauce, and ribs! Remember that for marinating meats, longer is always better. Most Meat are Low Fodmap. So its important to avoid Buns, Breads or go for Glutin Free versions.Go for Low Fodmap Sauses like Ketchup, Mustard etc BBQ Pork Ingredients: 1 can beef broth; 3lb boneless pork ribs; 1 bottle low Fodmap diet bbq sauce. Directions: Pour beef broth into slowcooker & […] - [Low FODMAP Diet Sirloin Beef Recipe](https://www.fodmaplife.com/low-fodmap-diet-sirloin-beef-quinoa-recipe/): I made the best sirloin tip roast recipe the other day, for three reasons: 1) It required only about five minutes of effort, 2) I finally finally finally came up with a recipe that made the inside of the roast as flavorful as the outside, and 3) the roast was free! While at Whole Foods last weekend, I decided to purchase a 2.5 lbs sirloin tip roast for this recipe, since this is a less expensive cut of meat and ideal for a slow cooker.  When I got to the register, the roast’s label wouldn’t scan.  When the cashier and manager called the […] - [Low FODMAP Diet Spring rolls Recipe](https://www.fodmaplife.com/low-fodmap-diet-spring-rolls-recipe/): Shrimp spring rolls Shrimp spring rolls tweaks and cautionary tales Nitty-Gritty – Shrimp spring Rolls Spring rolls Print These are quick and easy and people are always impressed because they seem far more difficult than they are. I added quick boiled shrimp, reduced the sugar, and upped the basil and cilantro in the recipe below. Author: Whole Foods culinary school with edits by Amber Armstrong Recipe type: Appetizer Cuisine: Asian Ingredients Instructions - [Low Fodmap Cereals / Grains / Wheat](https://www.fodmaplife.com/low-fodmap-cereals-grains-wheat-guide/): Fodmap Cereals / Grains / Wheat products (Good) High Fomap Cereals / Grains / Wheat products (Avoid) - [Low FODMAP Diet Peanut Butter Protein Bars Recipe](https://www.fodmaplife.com/low-fodmap-diet-peanut-butter-protein-bars/): Peanut Butter Chocolate Chip Protein Bars! Line a 1/4 sheet baking pan or a 9×13 baking pan with parchment paper. In a food processor, add in 4 cups of old fashioned rolled oats and lightly process until the large oats have broken down, about 10-15 pulses.  You don’t want to over pulse or you’ll end up with flour. In a large bowl combine 4 cups of processed rolled oats, 1/2 cup of protein powder, 1 1/2 cups of rice cereal, 1/2 cup of wheat germ, 1/2 cup of flax seeds, and 1/2 tsp salt. Mix together and set aside. In a sauce […] - [Low Fodmap Diet - Experts Advice Collection](https://www.fodmaplife.com/fodmap-diet-expert-advice/): One in five people are thought to suffer from Irritable Bowel Syndrome (IBS) and one of the most effective ways to ease symptoms, according to health experts, is to alter the food that you eat. And that’s where the FODMAP diet comes in. FODMAP stands for a group of short-chain carbohydrates: oligosaccharides, disaccharides, monosaccharides and polyols. Recent research has found that we do not fully digest or absorb these carbohydrates when we eat them and consuming them may worsen symptoms in those with IBS. “The FODMAP diet is used to help control the symptoms of IBS, such as alternating diarrhoea […] - [Low FODMAP Diet Snacks for Kids](https://www.fodmaplife.com/low-fodmap-diet-snacks-for-school-kids/): banana smoothie I am completely in love with the turmeric, cinnamon ginger flavour combo at the moment! You can read all about the anti-inflammatory and gut health benefits of turmeric in my Turmeric Milk recipe post. turmeric milk So a trend at the moment in cafes is turmeric lattes, also known as golden milk, turmeric tea or turmeric milk. But you don’t have to leave the house to enjoy it because it’s pretty easy to make your own version of this anti-inflammatory drink. chocolate cake Bake a chocolate cake! almond chocolate cake Wondering what to do with all that leftover almond […] - [Try Mindful Eating for Stressful Sensitive Gut](https://www.fodmaplife.com/try-mindful-eating-for-sensitive-gut/): I’m sure you have heard about mindful eating.  But what is it?  How can it help you lose weight?  How can it help you savor the food you eat? Simply put,  mindful eating is learning to pay attention. Instead of eating mindlessly, putting food into your mouth almost unconsciously, not really tasting the food you’re eating … you notice your thoughts, feelings, and sensations while eating your food. Mindful eating is a habit that we develop, just like any other habit.  When I was growing up I ate as fast as I could because there was so much more to do […] - [Baked Eggs Low FODMAP Diet Recipe](https://www.fodmaplife.com/baked-eggs-low-fodmap-diet-recipe/): Enjoy a FODMAP-friendly version (serves 2) of some de-licious baked eggs - [Best Low Fodmap Diet Infographics Sheets](https://www.fodmaplife.com/best-low-fodmap-diet-infographics-sheets/): Download Low Fodmap Diet Infographics - [Low Fodmap Roasted Brussels Sprouts Recipe](https://www.fodmaplife.com/low-fodmap-brussels-sprouts-recipe/): Roasted Brussels Sprouts Recipe Roasted brussels sprouts recipe is simply tasty and takes less time for making. For those who have not tried this recipe before must try this dish once. The taste of Roasted Brussels sprouts is yummiest ever and it becomes much delicious if you serve it with boiled rice along with fresh salad or sauces. Brussels Sprouts contain moderate fructan food so make sure you only have a small serving… 5 sprouts max. It’s taste is also salty and sweet so all those who are food lovers must try this recipe at least once at home. The ingredients […] - [High/Low Fructans Foods List (FODMAP DIET)](https://www.fodmaplife.com/high-low-fructans-foods-list/): Foods High in Fructans List High Fructans Vegetables List High Fructans Cereals List High Fructans Fruit List High Fructans Others List - [How to Become a High-FODMAP Investigator?](https://www.fodmaplife.com/how-to-become-a-high-fodmap-investigator/): Before beginning my low FODMAP diet, I was referred to a dietician. We discussed the diet and potential problems. If you are considering following the low FODMAP diet I would recommend talking to a dietician, they provide a lot of support, and help you to make sure you’re following it correctly. Most of the information provided below is from the information I was given. You can find some of this here, and how to gain more information. There is a lot on the internet about FODMAP’s and the diet – give it a google! Why do FODMAPs cause symptoms? When is […] - [Low-FODMAP Banana Walnut Bread Recipe](https://www.fodmaplife.com/low-fodmap-banana-chocolate-walnut-bread/): Quinoa Banana Walnut Protein Bread Recipe Throw out your grandmothers banana bread recipe & replace it with this healthier protein packed version! Even though I added NO sugar, this banana bread is sweet and bursting with flavor! The quinoa, Greek yogurt and all natural protein powder add a powerful protein punch to this traditional bread recipe. This is an awesome back to school recipe, perfect for school lunches or power breakfasts. **I used frozen all ready prepared quinoa (found in the freezer section of healthy food stores) to prepare this recipe quicker Quinoa Banana Walnut Protein Bread Serves: 2 loaves […] - [Things FODMAPers Can Relate To…](https://www.fodmaplife.com/things-fodmapers-can-relate-to/): Since my IBS diagnosis and following low fodmap, travelling can be quite tricky. You’re eating out a lot more, so high fodmap foods are bound to creep in. Normally it doesn’t affect me until a couple of days afterwards – I went to Berlin for a long weekend in December and was very ill when I got home – the fodmaps had accumulated. With a full-time job I can’t afford to let that happen, so my plan was to enjoy myself whilst minimising the risks. For all you non-fodmappers out there as well, this generally means I also try to […] - [Low FODMAP Diet Smoothie Recipes](https://www.fodmaplife.com/low-fodmap-diet-smoothie-recipes/): Best Low-FODMAP Smoothie Recipes Pineapple Green Smoothie Recipe Pineapples can be a beautiful fruit to include in your diet on a regular basis as they have several useful healing properties. Sweet Pineapple green Smoothie Ingredients 1 massive pineapple, chopped 2-3 cups romaine lettuce 4 drops coconut extract 2 drops vanilla extract Sweet Pineapple green Smoothie Steps Place the pineapple within the blender first then add the greens and flavor extracts. blend till completely smooth. There is no need to add water during this direction because pineapples are naturally really juicy however if you like a cooler Sweet Pineapple Green Smoothie […] - [User Stories on the Low-FODMAP Diet](https://www.fodmaplife.com/user-stories-on-the-low-fodmap-diet/): My Story on Low Fodmap Diet – Sarah UK I struggled with digestive issues long before I realised I had issues and long before I sought help. Most people I have spoken to with similar issues also experienced the same indifference. Reflux, indigestion, bloating, stomach pain, diarrhoea, constipation, food intolerances, and blood in your stools are not symptoms of a healthy digestive system if you experience them regularly, and yet we put up with them. Is it because we think that they are normal and that everyone gets them? Is it because we are not paying enough attention to our […] - [Top Facts About Low FODMAPs Diet](https://www.fodmaplife.com/top-facts-about-low-fodmaps-diet/): It’s time to break up with your IBS. It’s estimated that 35 million people in the U.S. suffer from irritable bowel syndrome (IBS), a chronic condition that burdens many of us with gas, bloating, abdominal pain, cramping, or altered bowel movements. It can be especially frustrating when IBS symptoms seem to show up at the most inconvenient times. The low FODMAP diet created at Monash University in Melbourne, Australia, has been shown to help about 75 percent of people with IBS and other functional gut disorders such as functional diarrhea and abdominal bloating. A low FODMAP diet removes highly fermentable […] - [Low-FODMAP Diet Guide for Australia](https://www.fodmaplife.com/low-fodmap-diet-guide-in-australia/): The FODMAP diet was created in Monash University in Melbourne, Australia – lucky that I was in Australia for my IBS diagnostic! For our Australian Readers, we can list popular Certified low-FODMAP products that you can buy in Australia. Low Fodmap Diet Australia Brands Our friends at Fodmap Freindly have generated a list of Fodmap certified foods. - [Low FODMAP Diet Thanksgiving Guide](https://www.fodmaplife.com/low-fodmap-diet-thanksgiving-guide/): When in doubt for your low-FODMAP Thanksgiving, make your own dish or just stick to healthy portions of turkey, low-FODMAP vegetables, and a gluten-free dessert. Limit the number of sugar you have and watch your portions and how many different foods you have. Thanksgiving in the past for me was always a time where I would spend days after not feeling well, not only because of the FODMAPs I was unaware of, but also from trying too many different foods (I think those with IBS have an even harder time making sense of so many different foods in the gut […] - [Low-FODMAP Carrot Soup Recipe](https://www.fodmaplife.com/low-fodmap-carrot-soup-recipe/): “That autumn in Brooklyn, my grandmother’s sky rained soup…”  –Miriam’s Kitchen This winter there’s not enough soup in the world.  And tonight it was carrot soup. Carrot soup, and its first cousin butternut squash soup, are insanely delicious and stupid simple to make.  And the formula adapts easily to any other vegetable that would make a pureed soup. The formula is: 2 potatoes (3 if small) 2 onions (3 if small) 3-4 cloves of garlic (more or less according to your taste, I like more, I will use 5) Chicken broth Vegetable of choice.  In this case you use 2 […] - [Fermented Foods on Low FODMAP Diet Guide](https://www.fodmaplife.com/fermented-foods-on-low-fodmap-diet-guide/): What Are Fermented foods? fermentation is the chemical transformation of organic substances into simpler compounds by the action of enzymes, complex organic catalysts, which are produced by microorganisms such as molds, yeasts, or bacteria. The process is made by breaking down sugar to alcohol, gases and acids with the help yeast or bacteria. It can be made with dairy, vegetables, fruits, wheat and even meat produce. For example, real chocolate is made by fermenting the cocoa beans under certain atmospheric conditions that will help the process. Fermented foods Benefits Fermented foods and FodMap Diet Best Fermented Foods for Low Fodmap […] - [Is Coconut good on Low FODMAP Diet](https://www.fodmaplife.com/is-coconut-low-fodmap/): Is Coconut ok for Low Fodmap diet? Yes, you can enjoy Coconut on the low fodmap diet Coconut related products with Low Fodmap Diet? Other Coconut based products are also suitable. - [Calcium Requirements on the Low-FODMAP Diet](https://www.fodmaplife.com/calcium-requirements-low-fodmap-diet/): Best Calcuim for Low FODMAP DIET Why Calcium? Calcium is an important component of a healthy diet and is a mineral that is necessary for life. Ninety nine percent of the body’s calcium is stored in our bones and teeth and the rest 1% is in the body fluid and cells to perform many metabolic activities and muscle contraction. It is also one of the most abundant dietary mineral found in our body. Calcium – Sources All the dairy products like milk, butter milk, cheese and yogurt are good sources of calcium. Today allergy to dairy product is a common […] - [Low FODMAP Skinny BLT Salad](https://www.fodmaplife.com/low-fodmap-skinny-blt-salad/): This salad is high in protein, low in carbs and only 15g of fat per serving.  This delicious salad is great for a weeknight, great to take to work the next day or for a barbeque! Low-FODMAP Tip: If you are into meal prepping, poaching chicken ahead of time is a fun time saver as poached and shredded chicken goes well into green salads, chicken salads, into soup, with rice or quinoa or to throw into a quick stir fry. Low-FODMAP Skinny BLT Salad Serves: Two. Ingredients Low Fodmap Diet Instructions - [Easy Low-FODMAP Lunch Recipes](https://www.fodmaplife.com/easy-low-fodmap-lunch-recipes/): Low-FODMAP Lunch Recipes & Ideas Low-FODMAP Seeded Chicken Salad 1 celery stalk, small dice (~ 1/2 cup)3 green onion tops, sliced (~ 2 Tbsp)1/2 cup red seedless grapes, halved2 Tbsp hulled sunflower seeds1 1/2 – 2 cups shredded chicken breast1/3 – 1/2 cup mayonnaisesalt & pepper to taste Combine everything in a large bowl and stir until thoroughly combined. Serve atop mixed greens or with crackers. Makes about 2.5 cups. Make sure that your mayonnaise is low-FODMAP–many include onion or garlic for flavor and if you’re sensitive to fructans this could be an issue for you. Hellmann’s seems to be a reliable […] - [High FODMAP Foods to Avoid List](https://www.fodmaplife.com/high-fodmap-foods-avoid-list/): The FODMAP diet was created in Monash University in Melbourne – lucky that I was in Australia for my IBS diagnostic! FODMAP means FermentableOligosaccharides: Fructans and galacto-oligosaccharides (GOS)Disaccharides: LactoseMonosaccharides: Fructose in excess of glucoseAndPolyols: Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt FODMAPs are sugars that are poorly absorbed in the small intestine and reach the large intestine where they produce gas and attract water. They are divided in two groups: High FODMAP Foods to Avoid All foods included in this list are HIGH in FODMAPs and should be avoided during the Elimination Phase, the first phase of the low-FODMAP diet. If you see a […] - [A Simpler Approach to the Low FODMAP Diet](https://www.fodmaplife.com/simpler-approach-to-low-fodmap-diet/): So I mentioned a few weeks ago, I was going on a low FODMAP diet for my IBS. The FODMAP diet was created in Monash University in Melbourne – lucky that I was in Australia for my IBS diagnostic! FODMAP means FermentableOligosaccharides: Fructans and galacto-oligosaccharides (GOS)Disaccharides: LactoseMonosaccharides: Fructose in excess of glucoseAndPolyols: Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt FODMAPs are sugars that are poorly absorbed in the small intestine and reach the large intestine where they produce gas and attract water. They are divided in two groups: Below is a table of high FODMAP foods that should be avoided during the diet. Credit: Digestive […] - [Gluten, Wheat Free Guide for Low Fodmap Diet](https://www.fodmaplife.com/which-foods-contain-gluten-low-fodmap-diet/): Avoid the Following Gluten Foods on the Low Fodmap Diet High Fodmap Breads, Cakes, Flours List        - [Deep Breathing Techniques to Calm Anxiety for IBS](https://www.fodmaplife.com/deep-breathing-techniques-to-calm-anxiety-for-ibs/): Has this happened to you? Racing thoughts, spinning ideas and uncontrollable emotions? Maybe finding it difficult to focus or just. calm. down.  I’ve used these breathing techniques with clients who are struggling with anxiety. Counting Breath: Start by taking few deep breaths in and out through your nose.  Close your eyes and begin counting in your mind the length of your inhale. Don’t try to change the length of your breath; just count your natural breath, as it is.  Continue counting both your inhales and exhales, noticing if one side of your breath is longer than the other.  When your […] - [What if the Low-FODMAP Diet Doesn’t Work?](https://www.fodmaplife.com/what-if-the-low-fodmap-diet-doesnt-work/): Research has shown that the low-FODMAP diet works for around 75% of people. But what if the low FODMAP diet doesn’t work for you? If you have followed the low FODMAP diet Elimination Phase for as much as six weeks or more and still have not experienced adequate relief from your symptoms of Irritable Bowel Syndrome (IBS), something else could be going on. Do not stay in the Elimination Phase of the low FODMAP diet for longer than six weeks. A FODMAP-trained dietitian will help you to discover if any of the following may be occurring: Your diet still includes too many FODMAPs When the low FODMAP […] - [How to Make a Low FODMAP Meal Guide?](https://www.fodmaplife.com/how-to-make-a-low-fodmap-meal-guide/): If you’ve arrived at this article, you’re most likely following or thinking about following a low-FODMAP diet to help ease your symptoms of Irritable Bowel Syndrome (IBS). The good news is, you may benefit from more than just easing uncomfortable and anxiety-ridden symptoms. You will be eating more whole foods and less processed or prepared foods, which could mean an even healthier you! If a whole foods diet is not part of your health regimen now, call it luck that you’re following the low-FODMAP diet.  Why?  Now you will need to avoid many processed foods that are high in FODMAPs.  You can […] - [Lower Your SALT Intake on Low-FODMAP Diet](https://www.fodmaplife.com/lower-your-salt-intake-low-fodmap-diet/): How to lower Salt in your Diet? How to lower salt in your Diet: Any kind of change requires some planning. Reducing your sodium intake is no exception. Changing how much salt you eat is much like letting go of an addiction. The American diet is based on excessive salt for flavoring.  Historically, salt was used to preserve foods. With refrigeration, it is no longer needed for that, yet western culture has passed down a dependence on sodium to enhance the taste of food.  In order for those of you with Hepatitis C and liver disease to cut back on salt, […] - [8 Thoughts on Better Living with Low Fodmap Diet](https://www.fodmaplife.com/thoughts-on-better-living-with-low-fodmap-diet/): One year and eight months ago, I began to experience IBS-like symptoms. For a year, I tried to just pretend they weren’t happening. Of course, you can only ignore problems for so long, and so I eventually began a six month experiment in eating gluten-free and wheat-free (which lessened my issues) and then discovered the low-FODMAP diet which, several months ago, completely resolved all of my issues. Well, all but one. Now my issue is that I can buy every food I’m “allowed” to eat on a single trip to the grocery store. Not really, of course. But don’t you […] - [Low-FODMAP Chocolate Peanut Butter Cups Recipe](https://www.fodmaplife.com/low-fodmap-peanut-butter-cups-recipe/): All right folks, my two food loves are peanut butter and chocolate. I used to LOVE THEM & I mean LOVE THEM, but after making my own peanut butter I can’t get over the fake taste of Reeses. I know it is blasphemy and I never, ever thought I would say such a thing about my favorite candy bar. Okay, I don’t really want to know anymore! All I can say is that is enough acronyms for me to make my own with more organic, less harmful and more wholesome ingredients like my Sunbutter Oatmeal Cups or my Coconut Peanut Butter […] - [Low-FODMAP Diet Servings for Legumes and Nuts](https://www.fodmaplife.com/low-fodmap-servings-for-legumes-and-nuts/): Best serving sizes for legumes on a low FODMAP diet? Low FODMAP Beans / Nuts Servings BE MINDFUL OF PORTION SIZES AVOID COMPLETELY - [Low-FODMAP Chocolate Chia Berries Pudding](https://www.fodmaplife.com/low-fodmap-chocolate-chia-seed-pudding/): Some might think plants just aren’t filling enough. I would have to disagree! Chia seeds (and chia seed pudding) are the ultimate breakfast food for weight loss, energy and satiety. That’s because they are full of healthy fats, which take the longest out of all the macronutrients to digest. If you’re eating the right fats, they’ll keep your appetite full and satisfied quicker than you think – and for longer than you’d expect. Yes, oh yes – chia seeds are the right kind of fats. They’re a great source of omega 3’s which are one of the essential nutrients most […] - [FODMAP Friendly Foods to Relieve Gas](https://www.fodmaplife.com/fodmap-friendly-foods-to-relieve-gas/): How To Relieve Painful Gas And Bloating? Add a quarter of teaspoon of ginger to a glass of warm water and drink it to alleviate your gas problem. How To Relieve Painful Gas And Bloating taking a cup of peppermint tea can also help you deal with your flatulence. A mixture of honey and dill oil is found to be effective in reducing gas. Over-the-counter digestive enzymes can also be used to treat flatulence and excessive gas. Many healthy foods such as whole grains fruits vegetables and legumes can cause you gas problems. Intolerance to sugars like lactose fructose raffinose […] - [Low-FODMAP Greek Salad Wrap](https://www.fodmaplife.com/low-fodmap-greek-salad-wrap/): How can you go wrong with feta cheese, beets, thinly sliced red onion, refreshing cucumbers, and crisp firm lettuce all tossed together in a wrap with a great dressing? Whenever my mom and I go out to a good Greek restaurant we usually order gyros and get a big Greek salad to “share.” It usually works out that she has a few bites, and I end up eating the rest of the salad. I seem to always find the motivation to clean my plate when it comes to eating Greek food.  You can definitely add some grilled chicken to this […] - [Low FODMAP Diet Fast Food Choices](https://www.fodmaplife.com/low-fodmap-diet-fast-food-choices/): Many of us have probably wondered what are the healthiest fast food choices available; since we probably cannot completely avoid fast food in today’s lifestyle. In a world where everything moves fast and there are demands for our time; food is usually taken on the go or through the drive-through of a fast food restaurant. Nonetheless, we all know that fast food is not the greatest for our long-term health. We have also heard the warnings about unhealthy fats and high calorie food items that exist at some of these establishments. However, several fast food chains are thriving during these […] - [Sushi and the Low-FODMAP Diet](https://www.fodmaplife.com/low-fodmap-sushi-diet/): Foods to Include Low Fodmap Sushi Foods to Avoid on Low Fodmap Sushi - [Fiber List on the Low FODMAP Diet](https://www.fodmaplife.com/fiber-low-fodmap-diet/): What does 30g of low FODMAP fibre? Fiber on the Low-FODMAP Diet Eggplant – 1/2 cup (41g) Kale 1 cup (137g) Sourdough Spelt Bread – 2 slices (52g) Asparagus – 2 spears (309) Banana – 1 small Oat Bran – 2 Tbsp (22g) Green Beans – 1 2 beans (86g) Strawberries – 10 medium (140g) Red Capsicum,’Pepper – 1/2 cup (529) Carrot – 1 medium (61g) Brown Rice – I cup cooked (190g) Oats – 1/4 Cup (23g) Almonds – 10 nuts (12g) Multigrain Bread – Gluten-free, 1 slice(37g) Canned Chickpeas – 1/4 cup (42g) - [Low FODMAP Diet Protein List](https://www.fodmaplife.com/low-fodmap-diet-protein-list/): Low FODMAP Protein List Low Fodmap Diet Protein List - [How to Start the Low FODMAP Diet?](https://www.fodmaplife.com/how-to-start-the-low-fodmap-diet/): It all seems a bit confusing right?  Learning about FODMAPs, what they stand for, what they potentially do to our digestive system, which foods you can have, need to limit or completely avoid.  There’s also conflicting information from Australia, the U.K. and the U.S.  At the end of the day, it’s your body and you need to take control and carefully monitor what works and what does not work for you.   Have patience because decoding the intricacies of your digestive system might take some time. The exact cause of irritable bowel syndrome (IBS) is still unknown, and there is […] - [What Does FODMAP Stand For?](https://www.fodmaplife.com/what-does-fodmap-stand-for/): FODMAPs is an acronym used to describe short-chain carbohydrates that are poorly absorbed in the small intestine by some people with sensitive guts, namely those with Irritable Bowel Syndrome (IBS). When certain food components in carbohydrates (like sugars and fibers in FODMAPs) are not absorbed in the small intestine, they make their way into the large intestine where the gut bacteria act upon them and have a feast. This interaction results in the fermentation of the sugars within the carbs which triggers the release of gas.  The types of symptoms that occur are bloating, distention and a change in the speed of intestinal contractions […] - [Low Fodmap Diet FAQs](https://www.fodmaplife.com/low-fodmap-faqs/): Who Developed Low Fodmap Diet? The low FODMAPs diet was developed by Dr Sue Shepherd and Dr Peter Gibson at Monash University in Melbourne, Australia and has been scientifically proven to relieve symptoms of IBS and IBD. What does FODMAP Stand For? To break it down, FODMAP is an abbreviation for: Fermentable Oligosaccharides Disaccharides Monosaccharides And Polyols How do Fodmap work? …In plain English; they are a group of poorly absorbed carbohydrates which your gut may find difficult to break down and absorb. Some are sugars such as fructose and lactose, some are fibres which are particularly difficult to digest […] - [Low-FODMAP Diet Brands and Products List](https://www.fodmaplife.com/low-fodmap-brands/): In the world of low-FODMAP, it can seem pretty daunting to find packaged foods that are low in FODMAPs or certified low-FODMAP.  Luckily, more and more brands are producing low-FODMAP products and certifying them with the FODMAP Friendly Program or by Monash University’s FODMAP certification.  But for the thousands of other products that are readily accessible in our neighborhood grocery stores, or online via Amazon, Thrive market and more – which of those can we bring home and enjoy without the fear of tummy troubles? The good news is a few products low in FODMAPs are available so most of us can find […] - [Best Low FODMAP Diet Books](https://www.fodmaplife.com/best-low-fodmap-diet-books/): The Complete Low-Fodmap Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders “The Complete Low-FODMAP Diet” contains a wealth of information on IBS and FODMAPs and the low-FODMAP diet and aims to educate everyone who may have previously received inadequate or confusing information about these topics. The authors of this book – world’s leading experts on the subject of IBS – outline a straightforward low-FODMAP diet plan which is proven to relieve the multiple symptoms of irritable bowel syndrome and other related digestive problems. Included are 80 recipes – all low-FODMAP and gluten-free, so there is bound to […] - [Chicken Satay Stir Fry with Rice Noodles (Low FODMAP Recipe)](https://www.fodmaplife.com/low-fodmap-chicken-stir-fry-noodles-recipe/): This is a really filling low FODMAP Chicken dish and great for entertaining as the recipe makes enough for 3 or 4 people. I use a hand blender to make the sauce but don’t worry if you don’t have one, you can just chop everything up really small – it’s still delicious! Low FODMAP Chicken Satay Stir Fry Ingredients Preparation Time: 30 minsCooking Time: 15 minsServes: 3 to 4 For the stir fry: 10ml vegetable oil 2 chicken breasts 1 pepper (I used a normal yellow bell pepper) 1/2 large carrot or 1 small carrot 200g bean sprouts 4 spring […] - [Butter Chicken Curry (Low-FODMAP Recipe)](https://www.fodmaplife.com/low-fodmap-butter-chicken-curry-recipe/): This Low FODMAP Chicken Curry is deliciously creamy and spicy, and pretty healthy too. It can be served with rice, or your favourite vegetable side dish, like potatoes or spinach. You can also add other vegetables to the sauce, like peppers or the green part of spring onions, for a little bit more crunch. The recipe is a fair bit of work but it’s definitely worth it – once you have all the ingredients in your cupboard, it’s super simple to knock this curry up again and again. I hope you like it! Butter Chicken Curry Ingredients Preparation time: 1 […] - [5 ways NOT to deal with an IBS flare-up](https://www.fodmaplife.com/ibs-flare-up-tips/): These tips on how not to deal with an Irritable Bowel Syndrome (IBS) flare-up come from first-hand experience. Experiences of flare-ups will vary from individual to individual, but one thing I’m sure we can all agree – they’re bloody ‘orrible and can leave you feeling completely washed out and detached from yourself. But it’s important not to let it completely knock you – it’s the body’s way of saying ‘Wait, I need some TLC!’ I hope the below ways of how not to deal with an IBS flare-up are useful, and please feel free to comment with more. 1.Beat yourself up […] - [Tomato & Spinach Quorn Curry Recipe (Low FODMAP DIET)](https://www.fodmaplife.com/low-fodmap-quorn-curry-recipe/): I was inspired to create some recipes that are both low FODMAP and student-friendly. Some Quorn products are Gluten-free and Low FODMAP! I was very excited to discover this, as initially, I had overlooked the meat alternative as being off-limits on the Low FODMAP diet. I have the FODMAP app, and after a quick search discovered that many of the Gluten-free products are suitable! Please note you don’t have to be a student to enjoy cooking great food on a budget. This recipe is so easy, tasty, and you are likely to have the majority of the ingredients in your […] - [Chocolate Peanut Butter Cupcakes Recipe (LOW FODMAP)](https://www.fodmaplife.com/chocolate-peanut-butter-cupcakes-recipe/): These cupcakes are spongy, chocolatey and nutty all at the same time. I topped them with a delicious crumble to add some extra wintery comfort. What’s good about them: Peanut butter is rich in antioxidants, minerals and HDLs, or healthy cholesterol. Choose a natural peanut butter and skip on the added oil, sugar and salt in many processed brands.  Almond meal is a great gluten-free alternative to flour, not only is it much lower GI, but it’s a great source of antioxidants and heart-healthy fats. It’s also high in protein to help repair and nourish your body.   Dark chocolate is high in minerals like magnesium and iron as well as antioxidants. When […] - [NON FOOD FODMAP Diet Tips](https://www.fodmaplife.com/non-food-low-fodmap-diet-tips/): When starting the low FODMAP way of eating I was quite narrow-minded about the situation, expecting that by cutting out this long list of food I would be completely cured. This, however, has turned out to be only part of the solution to years of tummy troubles. Over the last few months with much trial and error, and really trying to tune in to my bodies needs I wanted to share with you some of my tips that you could try. Everyone is unique and these may not work for you, but hey it might be worth a shot! Get […] - [The cumulative effect of FODMAPs](https://www.fodmaplife.com/cumulative-effect-of-fodmaps/): Once you have finished the initial elimination phase of the low FODMAP diet, it’s really worth bearing in mind the cumulative effect of FODMAPs. Basically – the more foods you eat containing FODMAPs over a period of time, say a week, the more symptoms you may experience. Many people can manage a bit of this and a bit of that, if they’re eating well the rest of the time. However, it really is about learning what works for you on an individual basis. I’ll probably write about something that you wouldn’t even consider eating and vice versa. Finding out what […] - [Egg Fried Rice (Low FODMAP Recipe)](https://www.fodmaplife.com/low-fodmap-egg-fried-rice-recipe/): This staple can be served as a side dish and, if you add meat, prawns or tofu and some sauce, makes a great base for a delicious low-FODMAP meal. I’ve used just 2 vegetables in my recipe, but you can add whatever you like.  Simple Egg Fried Rice Ingredients Cooking Time: 20 minsServes: 2 to 4, depending on usage Rice of your choice (I used boil in the bag white rice) 3 spring onions, green part only Handful of beansprouts 1 egg Simple Egg Fried Rice Instructions Cook some rice as per packet instructions and leave to cool. Chop the […] - [Detox Green Smoothie (Low FODMAP Recipe)](https://www.fodmaplife.com/low-fodmap-green-smoothie-recipe/): This smoothie is fantastic for getting loads of nutrients quickly, especially if you’ve just had a FODMAP mishap and are feeling under the weather. If you’re a fan of adding protein powders, maca powder or anything like that, then just add it in when you add the coconut water and mix well. I like to add pea protein powder and drink one of these right after my workouts. Also, don’t be tempted to replace the coconut water with plain water – it tastes awful! Detox Green Smoothie Ingredients Prep and Cooking time: 10 minsServes: 1 1 kiwi 1/3 cucumber Handful […] - [Bacon Pesto Pasta (Low FODMAP Recipe)](https://www.fodmaplife.com/low-fodmap-pesto-pasta-recipe/): I absolutely adore pesto so I was really keen to try and make my own low-FODMAP version after starting the low-FODMAP diet. The pesto goes really well with pasta and bacon, so I’ve included this simple recipe along with the pesto recipe itself, which is at the end of the post. You’ll need a food processor for the pesto by the way. Pasta with Bacon Pesto Ingredients Prep time: 10 minsCooking time: 10 minsServes: 3 or 4 Pasta with Bacon Pesto Instructions - [Pasta Bolognese (Low FODMAP Recipe)](https://www.fodmaplife.com/low-fodmap-pasta-bolognese-recipe/): This recipe for pasta bolognese is really simple and uses what I had left over in the fridge, so you can easily swap out the pepper, spring onions and celery for any other vegetables you like, although I do think celery works really well in this. To keep it more traditional you can use spaghetti but any gluten-free pasta is fine. Low FODMAP Pasta Bolognese Ingredients Cooking Time: 30 minsServes: 3 to 4 Gluten-free spaghetti or pasta of your choice (I used spelt penne) 200g mince 2 tins of chopped tomatoes 1 yellow or red pepper 1 stick of celery […] - [Why The Low-FODMAP Diet Might Not Be Working For You](https://www.fodmaplife.com/why-low-fodmap-diet-not-working/): I’ve been following a low-FODMAP diet since July. I’ve tested pretty much every food that I’ve been missing (avocado, beans, and garlic, for example). It’s been tasty, but not always fun when I have a reaction. But I know more than I did five months ago, so here are some tips that may help you. Overall, my plan is to continue on this diet. Thanks to making this change, I’ve been feeling much, much better. - [Is Chocolate Low-FODMAP?](https://www.fodmaplife.com/is-chocolate-low-fodmap/): Today I will try and answer the all-important question that everyone starting out with the low-FODMAP diet asks: Is chocolate FODMAP friendly? I avoided writing about this for a while, simply because the information out there was so contradictory. Now, however, the MONASH University (leading experts in IBS and the low-FODMAP diet) have released an update on the FODMAP content of chocolate. Basically, chocolate is technically low-FODMAP and fine in small quantities as long as you aren’t lactose intolerant. Dark chocolate and raw cacao powder are often suggested as low-FODMAP substitutes for those of us who regularly crave the milky […] - [Low FODMAP Dairy Foods List](https://www.fodmaplife.com/low-fodmap-dairy-foods-list/): HIGH FODMAP Diary List Low FODMAP Diary List Low Fodmap Cheese List High Fodmap Cheese List - [Fodmap Diet Breakfast Cereals List](https://www.fodmaplife.com/high-fodmap-breakfast-cereals-list/): High Fodmap Breakfast Cereals Granola (Fruit & Nut) Cereal Granola (Honey) Rice Crisps Corn Flakes Flakes of Wheat, Corn, Rice, Oats, Dried Fruit, Nuts Spelt Flakes Muesli Wheat Bran Whole Wheat Grain Biscuit Low Fodmap Breakfast Cereals Corn Flakes (Gluten Free) Quinoa Flakes Rice Flakes - [Low Fodmap Sauces List](https://www.fodmaplife.com/low-fodmap-sauces-list/): Low Fodmap Sauces List Asafoetida Powder Barbecue Sauce Fish Sauce Miso Paste Oyster Sauce Shrimp Paste Soy Sauce Sweet & Sour Sauce Tomato Sauce Vinegar (Rice wine) Worcestershire Sauce High Fodmap Sauces List Ketchup (Sweetened with high fructose corn syrup) Ketchup (Sweetened with sucrose) Pasta Sauce (Cream based) Pasta Sauce (Tomato based) Pesto Sauce Quince Paste Vinegar (Balsamic) - [Low FODMAP Alcoholic Drinks](https://www.fodmaplife.com/low-fodmap-alcoholic-drinks/): Alcoholic beverages should always be enjoyed only in moderation, but if you have IBS this is even more important, as alcohol in excess can aggravate an irritable bowel. You don’t need to avoid alcohol completely, but a sensible, moderate approach will enable you to enjoy a social drink without inducing your IBS symptoms. If you consume alcoholic beverages with food, they are less likely to induce IBS symptoms than if you drink on an empty stomach. This is because the food slows down the release of alcohol from the stomach. Alcoholic drinks can stimulate your appetite and tend to make […] - [Find the Best FODMAP DIET Dietitians](https://www.fodmaplife.com/best-fodmap-diet-dietitians/): Find the best FODMAP DIET Dietitians with credentials like: RD (Registered Dietitian), or RDN (Registered Dietitian Nutritionists) We recommend the top 2 FODMAP Dietitians Below: 1. Kate Scarlata RDN Kate Scarlata Boston-based registered and licensed dietitian as well as a New York Times Best Selling author with 25+ years of experience www.katescarlata.com 2. Patsy Catsos Patsy Catsos, MS, RDN, LD is a medical nutrition therapist, FODMAP expert, and author. www.ibsfree.net More Mega list of FODMAP DIET Dietitians Candian Based FODMAP DIET Dietitians Name and Credentials City State or Province Country Web Site Anne-Marie Stelluti, RD Vancouver BC CA modernguthealth.com Lauren Renlund, […] - [Symprove Live Probiotic for IBS, SIBO, FODMAP Review](https://www.fodmaplife.com/symprove-review/): Having recently undergone the Symprove 12 week challenge, I wanted to share my findings. Before I delve into this, I will start by trying to explain the science behind the product and how it has been created to improve digestive health. I must stress that these views are my own and from my research, know that other users have had a different experience. As an IBS sufferer, when I heard about Symprove, I thought that my prayers had been answered. In short, IBS is often caused by a lack of ‘good’ bacteria that sits within the gut. Symprove has been designed to tackle this, with customers taking […] - [MY Low FODMAP DIET Story](https://www.fodmaplife.com/my-fodmap-story/): I love food. Ask any of my friends—it’s basically all I talk about. I love to cook, I love discovering new restaurants, and I even spent a few years as a food critic, visiting and writing about restaurants in my city. (Best job I ever had!) But food doesn’t always love me. Even as I was dining and carousing around town, I was suffering. If you’ve been diagnosed with IBS, you’re probably all-too-familiar with my symptoms—the discomfort, the pain, the embarrassment. It’s not really something you brag about on a first date. I saw countless doctors, whose treatments were often not […] - [Low FODMAP Milk Alternatives List](https://www.fodmaplife.com/low-fodmap-milk-alternatives-list/) - [Low FODMAP Diet Nuts List](https://www.fodmaplife.com/low-fodmap-nuts-list/): Low FODMAP Nuts List High FODMAP Nuts List - [Low FODMAP Herbs & Spices List](https://www.fodmaplife.com/low-fodmap-herbs-list/): Cuisine Low FODMAP herbs & spices Mexican Coriander, cumin, paprika, cinnamon, chilli, black pepper, cloves French Thyme, nutmeg, rosemary, sage, tarragon, black pepper, saffron, parsley Italian Parsley, basil, bay leaves, sage, rosemary Asian Asian chives, chilli, coriander, fenugreek, lemongrass, mint, pandan leaves, thai basil, cardamom, cloves, cumin, fennel seeds, star anise, turmeric, five spice, sesame seeds, cinnamon, ginger, galangal, kaffir lime leaves Indian Fennel seeds, asafoetida, chilli, cardamom, black pepper, cumin, capers, bay leaves, cinnamon, cloves, coriander, curry leaves, curry powder, fenugreek, goraka, ginger, mint, mustard seeds, nutmeg, poppy seeds, saffron, sesame seeds, tamarind, turmeric, basil, lemongrass, rampa leaves Middle […] - [Best Low FODMAP Additives List](https://www.fodmaplife.com/low-fodmap-additives-list/): People on a low-FODMAP diet should restrict these food additives, which are sweeteners and humectants: Low FODMAP Additives List These food additives, however, are low-FODMAP: acidity regulators anticaking agents antifoaming agents antioxidants bulking agents color fixatives colorings emulsifiers enzymes firming agents flavor enhancers flavorings foaming agents gelling agents glazing agents leavening agents mineral salts preservatives propellants sequestrants stabilizers sweeteners thickeners. High FODMAP Additives List sorbitol mannitol xylitol maltitol isomalt polydextrose - [Best Low FODMAP Fish List](https://www.fodmaplife.com/low-fodmap-fish-list/) - [Low FODMAP Diet Cheese List](https://www.fodmaplife.com/low-fodmap-diet-cheese-list/): Lactose is on the high FODMAP list and if you malabsorb lactose, a type of sugar found in milk and other dairy products, you should limit cheese that contains lactose, like: Most hard cheeses and other matured or ‘ripened’ cheeses (brie, feta, camembert) are low in lactose or lactose-free.  When lactose is not completely digested, it contributes to abdominalbloating, pain, gas, and diarrhea, often occurring 30 minutes to two hours following the consumption of milk and milkproducts. So again, where is Lactose found? Cow’s, sheep’s, and goat’s milk “What Should I Limit?”Limit foods high in lactose such as yogurt, ice cream, milk, […] - [Best Low FODMAP Food Swaps](https://www.fodmaplife.com/best-low-fodmap-food-swaps/): Best Low FODMAP Food Swaps Low Fodmap Swap Infographic - [What are the FODMAP Symptoms?](https://www.fodmaplife.com/what-fodmap-symptoms/): What are some FODMAP symptoms? DiarrhoeaWhen these sugars are poorly absorbed in the small intestine increased water can be drawn into the gut, which can result in diarrhoea in some people. GasFor others, the sugars travel to the large intestine where they are fermented by bacteria, producing gas. PainThis gas can lead to bloating, flatulence, pain and nausea. ConstipationIt can also cause bowel movement to slow down which can contribute to constipation. - [Is Peanut Butter Low FODMAP?](https://www.fodmaplife.com/is-peanut-butter-low-fodmap/): Is Peanut Butter Low FODMAP? YES – Peanut Butter is Low FODMAP Which Nuts are Low FODMAP? Peanuts Almonds* Hazelnuts* Brazil Nuts Pecans Chestnuts Walnuts Macadamias - [Low FODMAP Diet Plan Explained (3 Steps)](https://www.fodmaplife.com/low-fodmap-diet-plan/): How the low FODMAP Diet Works? A low-FODMAP diet restricts the foods that are high in fermentable carbohydrates, thereby reducing the amount of fermentation in the colon. Many by-products of the fermentation process are beneficial to our health, but one of the products that can be a real nuisance when there is too much of it, is gas. Fermentation affects the balance of various substances in the colon – this can cause loose stools (caused by fatty acids from fermentation) or possibly hard stools (due to gases from fermentation ‘paralysing’ muscle in the colon wall, which results in stool ‘sitting’ there and water getting absorbed back into the […] - [Low FODMAP Diet Grains List](https://www.fodmaplife.com/low-fodmap-diet-grains-list/): Low FODMAP Breads / Cereals / Grains / Wheat (Good) High FODMAP Breads / Grains / Wheat (Avoid) - [What are FODMAPs? [Low FODMAP DIET]](https://www.fodmaplife.com/what-is-fodmap/): What is FODMAP Definition? FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols FODMAP is a term coined by researchers at Monash University in Melbourne to describe a group of sugars that can be poorly absorbed, contributing to the onset of symptoms of stomach issues like irritable bowel syndrome (IBS). FODMAPs are a class of carbohydrate that some people have trouble digesting. The word “FODMAP” is an acronym for the different sub-classes of carbohydrate included in the designation: Fermentable (which applies to all of them), Oligo-saccharides, Disaccharides, Mono-saccharide and Polyols. Different people have different reactions to the particular sub-classes; some people might digest Disaccharides fine but have trouble with Polyols. FODMAPs are carbohydrates […] - [FODMAP Free (Zero) Foods List](https://www.fodmaplife.com/free-fodmap-foods-list/): The following foods have just a LOW amount of Fodmap, they can be considered as [highlight]FREE from FODMAP[/highlight].On the low fodmap diet, these free fodmap foods can be eaten as much as possible: Beansprouts Bell Peppers (red) Capsicum (red) Carrots Collard greens Cucumbers Ginger Kale Lettuce Olives Parsnip Potato (regular) Pumpkin Radish Rocket Seaweed (nori) Spinach Swiss Chard Tomatos - [Low FODMAP Diet Fruits List](https://www.fodmaplife.com/low-fodmap-fruits-list/): Low FODMAP Fruits Guide Fruits are a great snack idea and nutritious. Try to include two pieces per day from the following low-FODMAP suggestions during Step One of the low-FODMAP diet. Remember to spread out your fruit intake to be the equivalent of one piece of fruit at a time, every two to three hours: Low Fodmap Fruits List (Good) High Fodmap Fruits List (Avoid) High Fodmap Processed Fruits Low Fodmap Processed Fruits - [88 Low Fodmap Diet Vegetables [Printable 2025 List]](https://www.fodmaplife.com/low-fodmap-vegetables-list/): Via our list of Low vs High FODMAP Vegetable List. Low Fodmap Diet Vegetables List > - [Low FODMAP Diet Rechallenge Guide](https://www.fodmaplife.com/low-fodmap-diet-rechallenge/): So I thought I’d do recaps of the reintroductions I’ve done so far. I’m following the low fodmap diet with the help of a dietician. After following the elimination diet for 8 weeks (see “What is the FODMAP diet” for more information), we discussed what my first introduction should be. I’ve always felt that lactose doesn’t sit well with me – I’ve never eaten a lot of ice-cream or drank a lot of milk, probably because it makes me feel ill, but I never really realised it. We thought we might as well get one of the potential worst triggers out of the […] - [Sugars & Sweeteners on Low FODMAP DIET](https://www.fodmaplife.com/sugars-sweeteners-low-fodmap-diet/): Low FODMAP Sugars List Beet Sugar (Low FODMAP) This sugar comes from sugar beet plants and it is one of the most common sources of table sugar Beet sugar consists of 99.5% sucrose and is considered low FODMAP. Brown Sugar (Low FODMAP) Brown sugar is made by adding molasses to refined white sugar, or by leaving the molasses intact when refining sugar crystals. According to Monash University research one tablespoon of brown sugar is considered low FODMAP Cane Sugar (Low FODMAP) Cane sugar is produced from sugar cane and is the other most common source of white sugar Dextrose (Low […] - [Is Hummus ok with Low FODMAP Diet?](https://www.fodmaplife.com/hummus-with-low-fodmap-diet/): Are you one of those people on the Low FODMAP diet and wondering are Hummus Low Fodmap? Some Low FODMAP Food lists say Hummus is high FODMAP, while other lists say low FODMAP. According to Monash University Hummus with small quantity is considered LOW FODMAP. - [Avocado with the Low FODMAP Diet](https://www.fodmaplife.com/avocado-low-fodmap-diet/): Are you one of those people on the Low FODMAP diet and wondering are Avocado Low Fodmap? Some Low FODMAP Food lists say Avocado is high FODMAP, while other lists say low FODMAP. According to Monash University Avocado at 1/8 avocado, 20g is considered LOW FODMAP. 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