Low FODMAP Diet Recipe Round-Up


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FODMAPs have come a long way. As recently as 5 or so years ago, no one was really familiar with them including most nutritional professionals but times have changed. More and  more, people are using a low FODMAP diet, along with the guidance of a nutrition professional, to help manage their digestive health woes.


The Low FODMAP Diet limits certain types of carbohydrate (sugars) in the diet that can aggravate a troubled gastrointestinal tract (gut) because these carbohydrates are fermented by gut bacteria leading to classic symptoms of IBS. A low FODMAP diet is used to reduce the symptoms associated with Irritable Bowel Syndrome (IBS). Studies show that 75% of people see improvements, after 2 weeks, when the diet is closely followed.  By doing so, a stressed/inflamed gut will be less irritated while the underlying cause of IBS are addressed/investigated so that healing can begin.


The diet can also gaining ground as an initial step in helping to manage similar symptoms arising from other digestive disorders such as inflammatory bowel disease (IBD): ulcerative colitis and Crohn’s disease.


A handful of yummy low FODMAP recipes

I’ve rounded up a small handful of low FODMAP diets from various nutritionists and dietitians to help those following a low FODMAP diet get a little more variety in their daily fare. Be sure to check them out and see what other great recipes they have to offer – ENJOY!


Banana Oatcakes by Nataliya at The Friendly Gourmand


Simple Low Calorie, Low FODMAP Hot Chocolate by Lauren Renlund


Low FODMAP Blueberry Smoothie by Alana at A Little Bit Yummy


Coconut Chili Chicken Noodles with Veggies by Alana at A Little Bit Yummy


Easy Coconut Shrimp Curry with Chickpeas by Julie at Calm Belly Kitchen


Low FODMAP Spaghetti Bolognese by Alana at A LIttle Bit Yummy


Dark Chocolate, Seed & Nut Dipped Rice Cakes by Kate at For A Digestive Peace of Mind


Comments 5

  1. December 29, 2017

    Thanks for sharing my oatcake recipe! I’ll have to check the rest out, too. 🙂

  2. April 14, 2018

    Hey Doug – What’s your take on gluten sensitivity & FODMAPS sensitivity? Is there cross-reactivity? If one should avoid FOMAPS, should they also avoid gluten?

    1. Doug Cook
      April 24, 2018

      been on vacation…let met get back to you !

    2. Doug Cook
      May 11, 2018

      I’m still convinced that gluten is a problem to some degree independent of the FODMAP consideration; e.g. not just explained away by the fructans. I think gluten can be an issue on its own and not one of cross-reactivity. If there’s still not relief, gluten sensitivity should be considered

  3. Alana Scott
    September 9, 2018

    Thanks for sharing a recipe from our site http://www.alittlebityummy.com !

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