Low FODMAP Penne alla VodkaMarch 21, 2019Looking for a dinner idea that’s light on ingredients but big on taste? Keep your grocery list short and sweet with this simple low FODMAP penne alla vodka. Packed with fresh flavour and a rich, creamy texture, this […]
10 Questions You Should Ask Your Doctor About IBSMarch 18, 2019When you’re new to IBS, it’s natural to have questions! In fact, over the last few weeks, I’ve answered lots of common questions as part of my frequently asked questions series. But for my final post in […]
Low FODMAP Chocolate Peanut Butter SmoothieMarch 14, 2019Are you looking for a simple breakfast idea? This low FODMAP chocolate peanut butter smoothie is the perfect sidekick for your busy day! Whether you’re craving something sweet post workout or a quick and easy breakfast […]
Low FODMAP Thai Noodle SoupMarch 11, 2019Ready to be the envy of your lunch table? This low FODMAP Thai noodle soup is the lunch you’ve been waiting for. Packed with fresh flavours, this soup will keep your taste buds and your tummy happy! Heads up, this post […]
Low FODMAP Salsa Chicken FrescaMarch 7, 2019Are you looking for a simple dinner idea? Your whole family will love this low FODMAP salsa chicken fresca! Packed with fresh ingredients and ready in under an hour, this recipe will be a family favourite in no time! Heads […]
Frequently Asked Questions About the Low FODMAP Diet (Part 4)March 4, 2019Do you have questions about the Low FODMAP Diet? You’ve come to the right place, friend! This article is part four of my FAQ series, and today we’ll cover ten frequently asked questions about the Low FODMAP Diet. […]
Low FODMAP Peanut Butter Overnight OatsFebruary 28, 2019Looking for an easy breakfast on-the-go? Try these tasty low FODMAP peanut butter overnight oats! Just pop the ingredients in an airtight container and leave them in the fridge overnight for a fool-proof breakfast you can […]
Low FODMAP Cake DoughnutsFebruary 25, 2019Looking for a sweet treat that won’t upset your tummy? These low FODMAP cake doughnuts are the dessert you’ve been waiting for! Seriously! These light and fluffy doughnuts are so tasty no one will guess […]
Low FODMAP No Bean ChiliFebruary 21, 2019Looking for an easy chili recipe that won’t hurt your gut? Chili-lovers rejoice! This savoury low FODMAP no bean chili will keep your taste buds and your tummy happy! Fun fact, chili and I have a love-hate […]
Frequently Asked Questions About IBS: Symptoms (Part 3)February 18, 2019Welcome to part three of my frequently asked questions series! We’ve already covered general questions about IBS and common questions about IBS triggers. This week, we’ll discuss frequently asked questions about […]
Epic Low FODMAP Grilled CheeseFebruary 14, 2019Looking for a classic lunch idea? Brace your taste buds, friend! This epic low FODMAP grilled cheese is so good you’ll forget it’s low FODMAP! There’s something about a crispy grilled cheese sandwich that […]
Low FODMAP Ham and Havarti CrepesFebruary 11, 2019Looking for a tasty lunch on-the-go? These low FODMAP ham and havarti crepes may look fancy, but they come together in seconds. Ready to be the talk of your lunch table? Let’s get munching! I love using savoury crepes […]
Low FODMAP Turkey MeatballsFebruary 7, 2019Looking for a quick and easy dinner idea? These low FODMAP turkey meatballs will hit the spot! Ready in 30 minutes, these savoury meatballs will be a family favourite in no time! I’ve always been afraid of making […]
Frequently Asked Questions About IBS Triggers (Part 2)February 4, 2019Welcome to part two of my frequently asked questions series! In my last post, we talked about frequently asked questions about IBS in general. Today we’re going to discuss common questions about IBS triggers. […]
Low FODMAP BrowniesJanuary 31, 2019Looking for a sweet treat to curb your chocolate cravings? Packed with three kinds of chocolate these low FODMAP brownies are sure to keep your sweet tooth and your tummy satisfied! I made these brownies for the first time […]
Low FODMAP Roasted Red Pepper SoupJanuary 28, 2019Looking for a healthy lunch idea you can take to work? Grab your favourite thermos, friend! This low FODMAP roasted red pepper soup is so delicious you’ll forget it’s low FODMAP! Heads up, this post uses […]
Low FODMAP Red CurryJanuary 24, 2019Looking for a quick and easy curry recipe? This low FODMAP red curry is going to rock your socks! Made with fresh ingredients and a bold pop of flavour, this recipe will keep your taste buds and your tummy happy! Heads up, […]
Frequently Asked Questions About IBS (Part 1)January 21, 2019Being diagnosed with Irritable Bowel Syndrome can be a confusing experience. So, I’ve put together a series of posts to answer some frequently asked questions about IBS. In this article, you’ll find answers to 10 […]
Low FODMAP Red Curry PasteJanuary 17, 2019The key to a tasty red curry sauce is a fresh, well-balanced curry paste! If you have a curry craving that just won’t quit, this low FODMAP red curry paste recipe is exactly what you need! Heads up, this post uses […]
Low FODMAP Leek and Potato SoupJanuary 14, 2019Looking for a simple lunch idea? With a rich, hearty flavour, this low FODMAP leek and potato soup will keep you warm all winter long! Heads up, this post uses affiliate links. If you make a purchase using one of the links […]
Low FODMAP Pomegranate Quinoa SaladJanuary 10, 2019Looking for a warm, winter-inspired lunch idea? Packed with protein and fibre, this low FODMAP pomegranate quinoa salad is the perfect lunch on the go! Whether you’re heading to work, to school, or just bouncing around […]
Mix and Match Low FODMAP Meal Plan January 7, 2019Need some help finding low FODMAP meals? I know first-hand that your first look at a list of low FODMAP foods can be a panic-inducing experience. Take a deep breath, friend. It happens to most of us! But, I also know that […]
Low FODMAP Chicken BLT SandwichJanuary 3, 2019Need a simple lunch idea? Whether you’re making a quiet lunch at home or need something you can take to work, this classic low FODMAP chicken BLT sandwich has you covered! This low FODMAP chicken BLT sandwich is one of […]
Low FODMAP Breakfast BarsDecember 31, 2018Looking for a hearty make-ahead breakfast? Take some stress out of your morning with these low FODMAP breakfast bars! Packed with protein and a little magic, these breakfast bars will help you power through your busy day! […]
Low FODMAP Turkey and Swiss CrêpesDecember 27, 2018Sick of eating gluten-free bread? These low FODMAP turkey and swiss crêpes will hit the spot! Made with fresh ingredients, this recipe is the perfect lunch on-the-go! Finding a low FODMAP bread can be surprisingly […]
Flip Your LeafDecember 24, 2018We’re heading into a brand new year, friends! January is always one of my favourite times of the year. Aside from all the shoveling, January means new goals, new challenges, and, of course, a brand new planner! Wut, […]
IBS and ExerciseDecember 24, 2018There are a lot of mixed messages online about whether exercise is good or bad for IBS. That’s probably because there isn’t a yes or no answer that applies to everyone. Want to know if adding physical activity is […]
Low FODMAP Lava CakesDecember 20, 2018Looking for a low FODMAP dessert to curb your sweet tooth? Unleash your inner foodie with these low FODMAP lava cakes! Made with real chocolate and a little magic, no one will guess they’re low FODMAP. The first time […]
Low FODMAP French ToastDecember 17, 2018Have a hankering for a breakfast classic? Get your brunch on with this spectacular low FODMAP french toast. This tasty toast is soaked overnight so it’s ready to go when you are. In the morning, just pop it in the oven […]
Low FODMAP Chicken BrothDecember 13, 2018Finding a FODMAP-friendly chicken broth can be a real challenge. But you don’t need to panic! This low FODMAP chicken broth is easy to make and freezer-friendly so you can easily keep it on hand. When I started the Low […]
Low FODMAP Confetti CakeDecember 6, 2018Think following the Low FODMAP Diet means you’re stuck with the basics? Think again, friend! While the elimination phase of the low FODMAP program is pretty restrictive, the more fun you have with it, the easier it is […]
Low FODMAP Pull-Apart Bread WreathDecember 3, 2018Worried you’ll miss out on your dinner rolls this holiday season? Fear not, friend! This adorable low FODMAP pull-apart bread wreath is just what you need. These light and fluffy gluten-free rolls will be the highlight […]
Low FODMAP Strawberry Maple SmoothieNovember 29, 2018Do you have a sweet tooth that can’t be tamed? You’re going to love this low FODMAP strawberry maple smoothie! Made with frozen berries, this quick and easy smoothie is the perfect sidekick for your busy day! Try […]
Meet the Co-Creators of FODMAP EverydayNovember 26, 2018Do you FODMAP every day? I do. That’s why I was so excited to talk to Dédé Wilson and Robin Jaffin, co-creators of FODMAP Everyday®. You should be excited too since these lovely ladies are like FODMAP fairy godmothers. […]
Low FODMAP Strawberry Tea BiscuitsNovember 22, 2018If you’re looking for a tasty make-ahead breakfast, word on the street is that these low FODMAP strawberry tea biscuits are a breakfast made in heaven! With a fluffy texture and a pop of fresh strawberries, these tasty […]
Low FODMAP Lamb Meatball StewNovember 19, 2018Looking for a hearty recipe to keep you warm this season? Packed with fresh flavours, this Persian-inspired low FODMAP lamb meatball stew is the perfect winter sidekick. With a rich, savoury flavour and festive pops of […]
Low FODMAP Pomegranate SaladNovember 15, 2018Need a healthy recipe that travels? This quick and easy low FODMAP pomegranate salad will keep your taste buds and your tummy happy! Try it with a low FODMAP chicken breast for a lunch on-the-go, or on its own as a healthy […]
How to Plan a Low FODMAP Holiday DinnerNovember 12, 2018Are you stuck in the elimination phase for the holidays? Don’t panic! Managing the Low FODMAP Diet during the holiday season can be intimidating. Especially if you’re new to the low FODMAP program. But, with some […]
Low FODMAP Roasted Oyster MushroomsNovember 8, 2018Do you miss mushrooms as much as I do? I have good news, friend! Monash University has determined that oyster mushrooms are low FODMAP. I can’t think of a better way to celebrate than with these low FODMAP roasted […]
Low FODMAP Dill and Lemon PotatoesNovember 5, 2018If you’re new to the Low FODMAP Diet, juggling multiple dishes, over multiple days can be a recipe for disaster. But, you don’t need to panic! Since potatoes don’t have any FODMAPs, these low FODMAP dill […]
Low FODMAP Twisted Tom CollinsNovember 1, 2018Have you been wondering if you can have alcohol on the Low FODMAP Diet? According to Monash University, gin is low FODMAP. So, let me introduce you to this low FODMAP twisted tom collins! With a bright, fruity flavour and a […]
What Are Probiotics and Prebiotics?October 29, 2018Wondering if probiotics or prebiotics can help manage your IBS symptoms? This article will explain what probiotics and prebiotics are and what they can do for your body. Grab your spectacles, friend! I’m about to get […]
Low FODMAP Maple Bacon SaladOctober 25, 2018Looking for a salad fit for a foodie? This easy low FODMAP maple bacon salad will add a little magic to your next lunch! Quick and easy to make, your whole family is going to fall in love with this seemingly healthy salad! […]
Low FODMAP Cane Sugar SyrupOctober 22, 2018Looking for a low FODMAP sweetener? Trying to find low FODMAP sweeteners to replace honey, agave, or corn syrup has been one of the hardest parts of the Low FODMAP Diet for me. That’s why I’m head over heels in […]
Low FODMAP Chive & Parmesan SconesOctober 18, 2018Not everyone is born with a sweet tooth. If you’re looking for a savoury breakfast idea, I’ve definitely got you covered! These low FODMAP chive and parmesan scones are easy to make and absolutely delicious! So, […]
What is Neurogastroenterology?October 15, 2018Have you heard of neurogastroenterology? While it’s a bit of a mouthful, if you suffer from IBS, IBD, or another functional gut disorder, neurogastroenterology is definitely something you should be excited about! Check […]
Low FODMAP Shepherd’s PieOctober 11, 2018Looking for a rich, savoury dinner idea to keep you warm this season? With a little Franken-FODMAPing, this low FODMAP shepherd’s pie is ready to take its rightful place at your winter table! At our house, it was […]
Low FODMAP Lemon-Caper Potato BitesOctober 8, 2018Looking for a low FODMAP appetizer to make the holidays a little easier? Try these low FODMAP lemon-caper potato bites! This cute little finger food is packed with flavour, but not with FODMAPs. So, you can focus on your […]
Low FODMAP Pumpkin CheesecakeOctober 4, 2018Having trouble curbing your pumpkin spice cravings this fall? If you’ve got a hankering for a sweet pumpkin treat, boy do I have a surprise for you! This low FODMAP pumpkin cheesecake is the perfect fall-inspired […]
How to Relieve Trapped GasOctober 1, 2018Have you ever experienced trapped gas? While gas is a normal part of digestion, sometimes it can build up in your digestive tract and cause some pretty painful symptoms. Since gas pains are a common issue for IBS patients, […]
Low FODMAP Pumpkin CupcakesSeptember 27, 2018It’s official, pumpkin season fall is now upon us! Naturally, this means everything from your morning coffee to your toilet paper now comes with a mandatory dash of pumpkin spice. Hurray! While this seasonal obsession […]
Low FODMAP ColeslawSeptember 24, 2018Looking for a flexible, kid-friendly side dish? This low FODMAP coleslaw is a FODMAP-friendly twist on this classic dish. With a fresh taste and a bold colour, it’s the perfect sidekick for your next big bash! Heads […]
Low FODMAP Quinoa StuffingSeptember 20, 2018Worried following the Low FODMAP Diet means you’ll miss out on stuffing this holiday? Don’t panic, friend! I have you covered. While it isn’t exactly the same as a traditional bread-based stuffing, this […]
What is FODMAP Stacking?September 17, 2018Think green means go on the Low FODMAP Diet? While the Monash University app and other resources provide lists of “high” and “low” FODMAP foods, there are still a few things to consider when managing […]
Low FODMAP Short Rib Beef StewSeptember 13, 2018Looking for a FODMAP friendly recipe to keep you warm this season? Try this low FODMAP short rib beef stew. Made with savoury low FODMAP beef stock and seasonal root vegetables, this hearty stew is the perfect way to end a […]
Low FODMAP Braised TurnipsSeptember 10, 2018If you’re new to the low FODMAP Diet, finding low FODMAP side dishes can feel overwhelming. Especially around the holidays. These low FODMAP braised turnips are a quick and easy side you can scale up or down. This […]
Low FODMAP Quinoa TaboulehSeptember 6, 2018Want to shake up your next salad? Try this low FODMAP quinoa tabouleh! Packed with fresh, low FODMAP flavours this traditional Lebanese dish will keep you fueled up throughout your busy day. This low FODMAP quinoa tabouleh […]
When Should You Start the Low FODMAP Diet?September 3, 2018Has your IBS diagnosis left you hanging? If you left your doctor’s office with a shiny new diagnosis but no symptom management plan, you may be feeling a little lost right now. Don’t panic! There are lots of ways […]
Low FODMAP Strawberry Vodka SmashAugust 30, 2018Need a FODMAP friendly way to stay refreshed this summer? If you’re looking for a fresh-tasting alcoholic drink, you’ve come to the right place, friend! This low FODMAP strawberry vodka smash is a great way to […]
Low FODMAP Blistered Caprese BitesAugust 27, 2018Looking for a low FODMAP appetizer that’s dressed to impress? Try these low FODMAP blistered caprese bites. With a deep, savoury flavour and a fantastic pop of colour, they’ll leave your guests raving without […]
Low FODMAP Kale and Strawberry SaladAugust 23, 2018Looking for a healthy low FODMAP lunch idea? Use up the last of your summer strawberries with this quick and easy low FODMAP kale and strawberry salad. Made with fresh ingredients and drizzled with homemade salad dressing […]
What Is Referred Pain?August 20, 2018You probably know IBS can be a pain in the butt. But did you know it can also be a pain in the back? In this article, we’ll explore how messages travel from your gut to your brain and how a fork in the road can lead to […]
Low FODMAP Lemon and Rosemary ChickenAugust 16, 2018Don’t get stuck in a chicken rut! Chicken is one of my favourite proteins. It’s easy to make, cooks fairly consistently, and it’s ridiculously versatile. But for a food that can do so much, I normally stick […]
Low FODMAP VinaigretteAugust 13, 2018Having trouble finding a FODMAP friendly salad dressing? While store-bought dressings are convenient, most brands aren’t safe for the elimination phase of the low FODMAP program. If you’re not into salad nudity, […]
Low FODMAP LemonadeAugust 9, 2018Are you sick of water, yet? Finding tasty things to drink during the elimination phase of the Low FODMAP Diet can be challenging. Most drinks at your local grocery store are full of high FODMAP sweeteners like condensed […]
5 Tips to Survive a Road Trip with IBSAugust 6, 2018My family is a huge fan of road trips! At least once a year, my parents crammed us kids into the back of our minivan and took us on 110km/hour tour of North America. It was a time of granola bars, singalongs, and the […]
Low FODMAP Sweet CrêpesAugust 2, 2018Looking for a delicious breakfast you can make in advance? Check out these low FODMAP sweet crêpes. These paper-thin pancakes, brushed with chocolate ganache and stuffed with fresh strawberries are a mouthwatering way to […]
Low FODMAP Stovetop GranolaJuly 26, 2018Looking for a tasty snack to keep you fueled throughout the day? This low FODMAP stovetop granola is filling, delicious, and doesn’t need to be refrigerated, so it’s a great option for days you’re on the […]
Low FODMAP Quinoa and Tuna SaladJuly 19, 2018Looking for a healthy lunch that packs a protein-filled punch? Check out this low FODMAP quinoa and tuna salad. With 19.8 g of protein per serving, this quinoa salad is a great option for school or work. It will keep you […]
Low FODMAP Chip DipJuly 12, 2018Has the Low FODMAP Diet put a kink in your party plans? If you’re new to the elimination phase, you may think your entertaining days are over. Fear not, my friend. If you need a FODMAP friendly appetizer idea, Give […]
Low FODMAP Protein BallsJuly 5, 2018Need a protein-packed snack? Check out these low FODMAP protein balls. Made with 5 ingredients, these protein balls are an easy way to add FODMAP friendly calories to your diet. With 2 g of protein per serving, they also […]
Low FODMAP Mocha MacchiatoJune 28, 2018Looking for a FODMAP friendly caffeine fix? Check out this low FODMAP mocha macchiato. Made with coconut milk, espresso, and of course, a little chocolate, your afternoon pick-me-up just got a delicious FODMAP friendly […]
Low FODMAP Orange SconesJune 21, 2018Looking for a tasty make-ahead breakfast idea? You’re going to love these low FODMAP orange scones. Made with gluten-free flour and fresh orange zest, these scones are a stress-free way to start your busy day. These […]
Low FODMAP Potato WedgesJune 14, 2018Are you looking for a kid-friendly side dish? Try these low FODMAP potato wedges. These tasty potatoes are seasoned with olive oil, salt, and pepper for a no-fuss side dish even your little FODMAPers will love. I’m a […]
Low FODMAP PestoJune 7, 2018Is finding a low FODMAP pesto standing between you and your favourite recipes? Don’t worry, friend. I’ve got you covered. This low FODMAP pesto is made with FODMAP friendly ingredients and tastes just like the […]
Low FODMAP HamburgersJune 7, 2018Looking for a family-friendly dinner recipe? Check out these low FODMAP hamburgers. Seasoned with FODMAP friendly pesto and grated asiago cheese, these hamburgers will be the star of your summer. I love summer food. From […]
Low FODMAP Dark Chocolate GelatoMay 31, 2018Looking for a FODMAP friendly treat? Check out this low FODMAP dark chocolate gelato. This mouthwatering dessert is the perfect way to beat the summer heat. Made with FODMAP friendly dark chocolate squares, it’s rich, […]
Low FODMAP Twice Baked PotatoesMay 24, 2018Looking for a side dish that will rock your socks? You’re going to love these low FODMAP twice baked potatoes. Stuffed with savory bacon bits, cheddar cheese, and FODMAP friendly chives, these twice baked potatoes are […]
Low FODMAP Pasta with Roasted Pepper SauceMay 17, 2018Looking for a quick and easy pasta dish? Whether you find a traditional marinara sauce too acidic or you want to change things up, this low FODMAP pasta with roasted pepper sauce will be your new favourite recipe. Made with […]
Low FODMAP Buffalo Chicken WingsMay 10, 2018Has the Low FODMAP Diet put a kink in your game day plans? Don’t worry. These low FODMAP buffalo chicken wings will leave your friends licking their fingers. This is one of my favourite ways to make chicken wings. By […]
Low FODMAP Bruschetta OmeletMay 3, 2018Getting tired of scrambled eggs? If you need some protein-packed breakfast inspiration, try this low FODMAP bruschetta omelet. Stuffed with fresh ingredients, this omelet will keep you fueled through your busy morning. With […]
Low FODMAP Chicken ParmesanApril 26, 2018Looking for a family-friendly dinner idea? You’re going to love this low FODMAP chicken parmesan. Covered with crispy low FODMAP breadcrumbs and baked in a savoury marinara sauce, you’ll forget this recipe is low […]
Low FODMAP Mozzarella SticksApril 19, 2018Looking for a FODMAP friendly appetizer? These low FODMAP mozzarella sticks have a deep, savoury flavour you’re going to love. Whether you make them for your next movie night or the big game, these mozzarella sticks […]
Low FODMAP Scrambled Eggs with Dill and FetaApril 12, 2018Bacon and eggs are a great FODMAP friendly way to start your day. But, they can also leave you stuck in a breakfast rut. Shake up your morning with these low FODMAP scrambled eggs with dill and feta. With a silky smooth […]
Low FODMAP CroissantsApril 5, 2018Think following the Low FODMAP Diet means your brunch plans are on hold? Think again, my friend. While I’m not a huge fan of brunch, these low FODMAP croissants are so light and flaky I may reconsider my anti-brunching […]
Low FODMAP Sweet & Sour ChickenMarch 29, 2018Does coming home feel like a sprint from the front door to the kitchen? Try this low FODMAP sweet and sour chicken. Ready in 25 minutes, this recipe will keep your taste buds and your tummy happy, no running shoes required. […]
Low FODMAP Marinara SauceMarch 22, 2018When I started the Low FODMAP Diet, the first thing I did was a panic-induced Pinterest search. Monash app in hand, I cruised through the interweb trying to find a happy medium between my normal diet and my list of low […]
Low FODMAP Garlic ShrimpMarch 15, 2018Are you on the lookout for some FODMAP friendly appetizers? Try these low FODMAP garlic shrimp. Marinated in garlic-infused oil and grilled to perfection, these shrimp will be the highlight of your holiday season. Heads up, […]
Low FODMAP Chile-Lime CarrotsMarch 8, 2018Looking for a twist on a classic side dish? Try these low FODMAP chile-lime carrots. Roasted in olive oil and chili flakes and splashed with a squeeze of lime, these roasted carrots pack a zesty punch. Want to wow your […]
Low FODMAP Lemon CakeMarch 1, 2018Looking for a spring-inspired dessert? Around this time of year, I tend to crave lighter foods and flavours. I love citrus in particular because it has a light, zippy flavour that wakes up my taste buds from their […]
Low FODMAP Rosemary PotatoesFebruary 22, 2018Looking for a tasty side dish that won’t add extra FODMAPs to your meal? Try these low FODMAP rosemary potatoes. These roasted potatoes are a staple in our home because they’re quick, filling, and FODMAP free. […]
Low FODMAP Arugula & Prosciutto PizzaFebruary 15, 2018Think following the Low FODMAP Diet means you can’t have your favourite comfort foods? As long as you’re ready to get creative, there are lots of ways to bring normal looking foods back into your diet. Case and […]
How to Cope with IBS Related BloatingFebruary 15, 2018Bloating and abdominal pain are common complaints in the IBS community. But, while there are plenty of articles on the top ten foods we should never eat, suggestions for products we can purchase, and anecdotal evidence on […]
Low FODMAP EnchiladasFebruary 8, 2018Looking for something to shake up your dinner plans? Try these low FODMAP enchiladas. Filled with seasoned meat and smothered in a savory red sauce, these enchiladas will be the talk of your dinner table. Heads up, this post […]
Low FODMAP Sourdough WafflesFebruary 1, 2018While you’re getting used to the Low FODMAP Diet, it can be hard to keep your breakfast exciting. That’s one of my favourite things about these savoury low FODMAP sourdough waffles. With a few tweaks, you can put […]
Low FODMAP Grilled SalmonJanuary 25, 2018Are you coming out of winter hibernation? If you’ve spent the last few months curled up with some hearty recipes, you might be craving something lighter. Whether you’re specifically looking for something healthy, […]
Low FODMAP Tomato SoupJanuary 18, 2018Looking for a recipe to keep you warm this winter? Try this low FODMAP tomato soup. With a pinch of fresh basil and a splash of cream, this hearty recipe is full of flavour but light on FODMAPs. Ready in under 15 minutes it […]
Low FODMAP Salsa ChickenJanuary 11, 2018Are you ready to turn over a new leaf this season? January can be a time for refocusing your goals, shaking up your lifestyle, and setting healthy intentions for the year to come. Kick-start the low FODMAP program and make […]
Low FODMAP Raspberry MuffinsJanuary 4, 2018Need an easy make-ahead breakfast idea? Try these low FODMAP raspberry muffins. These freezer-friendly muffins are perfect for a busy morning on the go, or a leisurely FODMAP friendly brunch. Light and fluffy, no one will […]
Low FODMAP Hot ChocolateDecember 28, 2017Has the cold weather left you craving something warm? Try this low FODMAP hot chocolate. Made with dark chocolate and lactose-free milk, this rich and creamy hot chocolate will leave your insides warm and toasty. One of my […]
Low FODMAP Holiday SpiritsDecember 21, 2017Worried you’ll ring in the new year with an empty glass? The low FODMAP Diet doesn’t need to put a kink in your holiday plans. While some patients react to alcohol itself, lots of people can have small amounts of […]
Low FODMAP Gingerbread CookiesDecember 14, 2017Looking for a traditional holiday treat? Try these low FODMAP gingerbread cookies. Made with ginger, cinnamon, and cloves, these classic holiday cookies will keep your taste buds and your tummy happy. Ok, peeps. It’s […]
How to Survive the Holidays with IBSDecember 7, 2017The holidays can be hard for IBS patients. It can be difficult to manage travel, holiday meals, and the emotional highs and lows of the holidays. But, there are ways to make it easier. Check out the article below for tips […]
Low FODMAP Roasted ChickenDecember 7, 2017Looking for a FODMAP friendly chicken recipe for the holiday season? This low FODMAP roasted chicken is nice and crispy on the outside and deliciously moist on the inside. Made with a homemade brine and a delicious herb rub, […]
Low FODMAP Rice KrispiesNovember 30, 2017Looking for a classic holiday treat? If you need something sweet this Christmas, try these low FODMAP rice krispies. Made with gluten-free Rice Krispies cereal and vegan marshmallows, these FODMAP friendly treats are sure to […]
Low FODMAP PancakesNovember 23, 2017If you’re looking for a cozy breakfast or a classic holiday brunch, these low FODMAP pancakes are a crowd pleaser. Made with a few simple ingredients, these light, and fluffy pancakes will delight your taste buds and […]
Low FODMAP Mushroom CrostiniNovember 16, 2017If you’re new to the Low FODMAP Diet, your focus has probably been on finding three square meals a day. That doesn’t leave a ton of time for researching non-essentials like FODMAP friendly appetizers. Don’t […]
Low FODMAP Chocolate DoughnutsNovember 9, 2017Have a chocolate craving you just can’t curb? It can be hard to keep your sweet tooth in check when you start the low FODMAP program. Don’t worry, though. I’ve got your cravings covered with these low […]
Low FODMAP SalsaNovember 2, 2017Think following the low FODMAP Diet means salsa is gone from your life for good? Think again, my friend. With a few easy tweaks, you can make your own low FODMAP salsa, just in time for the big game. So grab your gang and […]
Low FODMAP Trail Mix CookiesOctober 26, 2017Looking for a calorie dense snack you can keep in your pocket? Try these low FODMAP trail mix cookies. Packed with FODMAP friendly nuts and seeds, they’ll fill you up while you bop around town. Packed with protein, […]
Understanding the Chemistry of FODMAPsOctober 26, 2017If you’re interested in learning more about how the Low FODMAP Diet works it’s important to understand how FODMAPs are made. In this article, we’ll discuss the basic chemistry of FODMAPs and the part they […]
Low FODMAP Green BeansOctober 19, 2017Are you getting ready for your first low FODMAP holiday? If you need a FODMAP friendly side dish, try these low FODMAP green beans. This fun twist on a holiday classic will keep your guests focused on their dinner instead of […]
Low FODMAP Sugar CookiesOctober 12, 2017Looking for a classic cookie to curb your sugar cravings? Try these easy low FODMAP sugar cookies. Use whatever cookie cutter you have on hand to enjoy these tasty treats all year long! These low FODMAP sugar cookies have a […]
Low FODMAP GravyOctober 5, 2017Don’t think you’ll survive the holidays without gravy? Don’t worry. This low FODMAP gravy is made with FODMAP friendly ingredients. So you can focus on the holiday, not your tummy. The best part? It’s […]
Low FODMAP Roasted Garlic Mashed PotatoesSeptember 28, 2017Are you looking for a classic holiday side dish? Check out these low FODMAP roasted garlic mashed potatoes. Don’t let the name fool you. These mashed potatoes are still FODMAP friendly. They get their deep, rich […]
Low FODMAP Margherita PizzaSeptember 21, 2017Has the Low FODMAP Diet left you with some hard-core pizza cravings? With a few easy swaps, delicious, cheesy pizza can be part of your life again in no time. Need some FODMAP friendly topping ideas? Try this low FODMAP […]
Low FODMAP Pumpkin TartsSeptember 14, 2017Think following the Low FODMAP Diet means you’ll miss out on the flavours of the season? Fear not, my friend. These low FODMAP pumpkin tarts are the perfect way to add a pop of pumpkin spice to your fall. These […]
Low FODMAP London FogSeptember 7, 2017Looking for something warm to replace your daily cup of coffee? Try this low FODMAP London fog. Born in Vancouver, Canada, the London fog is made with earl grey tea and steamed milk. With a lovely, silky texture and a hint […]
Low FODMAP Strawberry ScuffinsAugust 31, 2017I don’t know about you, but first thing in the morning, my head is not in the game. It can be hard to remember what my breakfast options are when I’m half asleep, so I’m a huge fan of any breakfast I can […]
Low FODMAP Chicken FingersAugust 24, 2017It can be hard to find low FODMAP recipes the whole family can enjoy. If you’re feeling nostalgic, try these low FODMAP chicken fingers. Made with ground quinoa, these chicken fingers are juicy, tender, and […]
Low FODMAP Pulled PorkAugust 17, 2017Looking for a fun summer recipe? This low FODMAP pulled pork is perfect for your next FODMAP friendly backyard BBQ or picnic. Covered in a homemade FODMAP friendly BBQ sauce, this pulled pork will be a summer show stopper. […]
How To Complete the Re-Challenge PhaseAugust 10, 2017If you’ve finished the elimination phase of the Low FODMAP Diet, you’re probably feeling pretty good. This can make it hard to transition into the re-challenge phase. Especially when you know you’ll […]
Low FODMAP Mint Berry Frozen YogurtAugust 10, 2017Looking for a sweet treat to shake up your summer? Check out this low FODMAP mint berry frozen yogurt. Made with fresh ingredients, this FODMAP friendly dessert has a surprisingly bold flavour. Depending on your personal […]
Low FODMAP Salad DressingAugust 3, 2017Having trouble finding a low FODMAP salad dressing? Between lactose, wheat, onion and garlic, and sweeteners like honey, finding a FODMAP friendly dressing can feel impossible. It’s true, most salad dressings […]
3 Low FODMAP Salad IdeasJuly 27, 2017Need some lettuce inspiration? Try one of these low FODMAP salad ideas. Each salad can be made in advance to take to work or school, or as a healthy side dish. Take what you need from each recipe and make them your own. […]
Low FODMAP Sandwich IdeasJuly 20, 2017While it can be fun to unleash your creativity on the Low FODMAP Diet, sometimes it’s helpful to go back to basics. Breakout your lunchbox, because here are three of my favourite low FODMAP sandwich ideas. Sandwiches […]
Low FODMAP BBQ RibsJuly 13, 2017Having trouble finding a FODMAP friendly barbecue recipe? Most BBQ rubs and sauces have high FODMAP ingredients. So, you may have given up all hope of having BBQ this summer. But you’re in luck, my friend. Check out […]
Low FODMAP Pan-Fried SteakJuly 6, 2017My family is a huge fan of BBQ season but, unfortunately, sometimes mother nature has other plans. This summer has been a little on the rainy side, so we’ve had to take some of our barbecuing indoors. While it […]
Low FODMAP Sweet Potato FriesJune 29, 2017Sweet potato fries are one of my favourite comfort foods. Their sweet, starchy flavour makes them extra delicious. But, it also makes them hard to replace. Since sweet potatoes are safe in small servings, these low FODMAP […]
Low FODMAP Summer BruschettaJune 22, 2017Looking for a FODMAP friendly appetizer this summer? Try this twist on a classic bruschetta. Made with fresh strawberries and basil, this low FODMAP summer bruschetta is full of flavour. Serve them at your next picnic or […]
Low FODMAP Seasoned CarrotsJune 15, 2017When you eat a meal with more than one side dish it can be hard to balance your FODMAP load. This can make big meals like holiday dinners hard to manage. To make things a little less complicated, I make at least one side […]
Low FODMAP Butter TartsJune 8, 2017If you’re looking for a FODMAP friendly dessert, have I got a treat for you. Here in Canada, butter tarts are kind of a thing. So, when I started making my own recipes, I was committed to finding the secret of low […]
Low FODMAP Lemon and Garlic ChickenJune 1, 2017If you’re just getting started on the Low FODMAP Diet, it can be easy to fall into a recipe rut. Since chicken is a standard meal at our house, I’m always looking for ways to shake it up a little. When I’m […]
Low FODMAP Haystack CookiesMay 25, 2017When you’re starting the Low FODMAP Diet, it can be hard to find sweet treats to keep on hand. Even if your local bakery has a gluten-free section, most cookies and cakes still use high FODMAP flours and sweeteners. […]
What is Irritable Bowel Syndrome (IBS)?May 18, 2017If you’re suffering from chronic digestive issues, your internet travels may have led you to Irritable Bowel Syndrome. So what is IBS? And, more importantly, do you have it? The answer to both questions is complicated. […]
Low FODMAP Breaded Pork ChopsMay 18, 2017When you’re starting the Low FODMAP Diet, it can be hard to find quick and easy low FODMAP meals. If you need a recipe ready in under 30 minutes, I’ve got you covered. These cute little low FODMAP breaded pork […]
Low FODMAP Cinnamon BunsMay 11, 2017While the Low FODMAP Diet can help settle your IBS symptoms, it can also leave you feeling a little deprived. If you’re craving some sweet treats this summer, try these low FODMAP cinnamon buns. These low FODMAP […]
Low FODMAP Quinoa SaladMay 4, 2017When I started the Low FODMAP Diet, my first week did not go well. While my diet was free of FODMAPs, it was also somewhat free of food. I spent my first few days living on rice, “safe” vegetables, and plain meat […]
Low FODMAP Roasted VegetablesApril 27, 2017Do you have a jam-packed schedule? If you’re like me, you probably have some go-to recipes you can throw together in a pinch. If the Low FODMAP Diet threw a monkey wrench in your backup plan, you can try these low […]
Low FODMAP Baked ZitiApril 20, 2017When you’re getting started on the Low FODMAP Diet, it can be frustrating trying new recipes every day. That’s why it’s a great idea to build a library of awesome meals you can pull from regularly. This low […]
Low FODMAP Shortbread CookiesApril 13, 2017Are you looking for a sweet Easter treat? These low FODMAP shortbread cookies might be just what you need. Their light flavour and delicate texture make them the perfect finale to a delicious Easter meal. These shortbread […]
Fully Loaded Low FODMAP NachosApril 6, 2017Entertaining on the Low FODMAP Diet can be hard. The trick is finding recipes that taste delicious but won’t leave you fielding questions about your digestive troubles during the big game. That’s one of the […]
Low FODMAP Crunchy GranolaMarch 30, 2017Are you having trouble finding a low FODMAP granola recipe? Granola is an awesome food. It makes a hearty breakfast and doesn’t need to be refrigerated, so it’s the perfect snack for activities like hiking or […]
3 Reasons to Keep A Food JournalMarch 30, 2017Did you know it can take up to 48 hours for a food to trigger symptoms in your large intestine? Often, when the trigger and the reaction are too far apart your brain can’t connect them. This can make pinpointing food […]
Low FODMAP Bacon and Cheddar ScuffinsMarch 23, 2017Mornings are a stressful time of day for me. I have to get everyone up, fed, and out the door before I can even think about my “real job.” While I’m fussing around with boots and lost toys and sleepy heads, […]
Low FODMAP CalzonesMarch 23, 2017Think following the Low FODMAP Diet means you need to give up “normal” food forever? Think again, my friend. While it takes a little creativity and a lot of experimentation, you can Franken-FODMAP lots of […]
Low FODMAP Snack IdeasMarch 16, 2017Starting the Low FODMAP Diet can be tough. Planing three meals a day while learning a new set of rules can easily throw you for a loop. I know this first hand because I walked around with a pretty foggy brain for the first […]
Low FODMAP Chocolate Chip CookiesMarch 16, 2017If you’ve started Low FODMAP Diet, you might be wondering if it ever gets easier to say “no” to high FODMAP treats. It can be hard to stay focused on our health when well-meaning friends and family offer us […]
Low FODMAP Spaghetti Squash LasagnaMarch 9, 2017Two years before I was diagnosed with IBS, I decided to learn how to cook. When I announced this to my husband, he was a little skeptical. Especially since, at the time, I was still scared of our gas stove. But over the next […]
Low FODMAP Caprese sticksMarch 9, 2017A few months before I was put on the Low FODMAP Diet, my husband and I moved to our dream home. We spent most of the winter making plans for all the barbecues we wanted on our brand new deck. I spent the spring digging out […]
The FODMAP Formula
Getting the Low FODMAP Diet Down to a Science
hey there!
My name is Amy, and I want to welcome you to The FODMAP Formula. As a fellow IBS sufferer, I have felt sick, embarrassed, and, once I started the Low FODMAP diet, very hungry! Let me show you what I’ve learned from my research, my support network, and some old fashioned trial and error. I am confident that together we can get the Low FODMAP Diet down to a science!
Let’s Mix & Match!
Need help thinking of low FODMAP meals? This easy mix and match meal plan will help you create meals you’ll be excited to eat. Learn more here!
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Rock Your Holiday!
Need some low FODMAP holiday inspiration? These side dishes feature foods with no detectible FODMAPs, so you can focus on your holiday instead of the low FODMAP diet. Grab your copy here.
Just so we’re clear, I am not a medical professional, nor am I licensed by any institution to give you medical advice. Under no circumstance should you use the information provided on this website to diagnose yourself or your loved ones, or use the information provided in place of actual medical advice.