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  • Low FODMAP Avocado and Asiago Salad - Feature ImageLow FODMAP Avocado & Asiago Salad
    May 20, 2019
    Looking for a healthy lunch you can take to work? This quick and easy low FODMAP avocado and asiago salad will be the envy of your lunch table! My husband and I are huge lettuce fans. But, sometimes we find ourselves stuck […]
  • Low FODMAP Breakfast Sausage Sandwich on Plate - Feature ImageLow FODMAP Breakfast Sausage Sandwich
    May 16, 2019
    Looking for a FODMAP-friendly breakfast that’s dressed to impress? Get your brunch on with these savoury low FODMAP breakfast sausage sandwiches! Before starting the low FODMAP diet, I think I was made of at least 95% […]
  • Stomach with microscope - Can Food Sensitivity Tests Identify IBS Food Triggers - Feature ImageCan Food Sensitivity Tests Identify IBS Triggers?
    May 13, 2019
    Following the low FODMAP diet can be a huge pain in the butt. So, you may be wondering if you can take a food sensitivity test to identify your IBS triggers, instead. In this article, we’ll talk about what food […]
  • Low FODMAP Egg Salad Sandwich with garden salad - Feature ImageLow FODMAP Egg Salad
    May 9, 2019
    Need a FODMAP-friendly lunch you can take to work? This quick and easy low FODMAP egg salad is the lunch you’ve been waiting for! I’m a huge fan of egg salad sandwiches! But, hard-boiling a billion eggs for a few […]
  • Low FODMAP no-rise pizza crust - feature imageLow FODMAP No-Rise Pizza Crust
    May 6, 2019
    Are you looking for some classic comfort food? This light and fluffy low FODMAP no-rise pizza crust is ready in minutes. So, you can satisfy your pizza cravings whenever they hit! I have a bit of a love-hate relationship […]
  • Low FODMAP beef stock in bowl - 800 x 800Low FODMAP Beef Stock
    May 2, 2019
    Are you having trouble finding a low FODMAP beef stock? You’re not the only one, promise! Finding low FODMAP stocks and broths can feel next to impossible. But, don’t worry! Making your own beef stock is so easy […]
  • low FOMDAP lemon blueberry muffins - 800 x 800Low FODMAP Lemon Blueberry Muffins
    April 29, 2019
    Looking for a tasty breakfast you can make in advance? Packed with fresh flavours, these low FODMAP lemon blueberry muffins are the ultimate breakfast on-the-go! I am a huge gourmet muffin fan! But finding low FODMAP muffins […]
  • Low FODMAP Roasted Tomato and Rosemary Soup in bowl - 800 x 800Low FODMAP Roasted Tomato and Rosemary Soup
    April 25, 2019
    Looking for a simple lunch idea you can take to work? This low FODMAP roasted tomato and rosemary soup will keep your tastebuds and your tummy happy! Heads up, this post uses affiliate links. If you make a purchase using one […]
  • Low FODMAP macaroni and cheese in small bowl - 800 x 800Low FODMAP Macaroni and Cheese
    April 22, 2019
    Looking for the ultimate comfort food? Look no further, friend! This low FODMAP macaroni and cheese will hit the spot! Whether you’re feeding the gang for the big game or looking for some leftovers you can steal for […]
  • Low FODMAP mini meatloaves on plate with vegetables - 800 x 800Low FODMAP Mini Meatloaves
    April 18, 2019
    Are you looking for a savoury dinner you can make for 2? These mini meatloaves are exactly what you’ve been looking for! Made in single servings, these mini meatloaves are the perfect way to get the classic flavour […]
  • Free low FODMAP mini-course - 800 x 800Free Low FODMAP Diet Mini-Course
    April 15, 2019
    Does starting the low FODMAP diet feel impossible? Like the answers you need are just out of reach because you can’t find clear instructions on how to get it done? here When I started the low FODMAP diet, I […]
  • Low FODMAP Chicken Caesar Wrap on plate - 800 x 800Low FODMAP Chicken Caesar Wrap
    April 11, 2019
    Looking for a quick and easy lunch you can take on-the-go? Packed with flavour, these low FODMAP chicken caesar wraps are perfect for work or a simple lunch at home. I love chicken! It’s a low FODMAP protein, and […]
  • Low FODMAP brown butter carrots piled in bowl - 800 x 800Low FODMAP Brown Butter Carrots
    April 8, 2019
    Looking for a healthy side dish for the holidays? With no detectable FODMAPs, these quick and easy low FODMAP brown butter carrots will keep you focused on your friends and family instead of the low FODMAP diet. It’s a […]
  • Low FODMAP lemon poppy seed cookies piled on plate - 800 x 800Low FODMAP Lemon Poppy Seed Cookies
    April 4, 2019
    Looking for a sweet Easter treat without a lot of fuss? Wake up your tastebuds with these easy low FODMAP lemon poppy seed cookies! Light and fluffy, with a hint of citrus, these cookies are the perfect dessert to celebrate […]
  • Is Your Gluten Sensitivity Really an Intolerance to Fructans?
    April 1, 2019
    Gluten has gotten a bad wrap over the last few years. So, it’s often the first thing that comes to mind when digestive troubles hit. Especially, if you feel better once you pull it out of your diet. But, heads up, […]
  • Low FODMAP Raspberry Tartlet - 800 x 800Low FODMAP Raspberry Tartlet
    March 28, 2019
    Looking for a dessert that’s dressed to impress? These low FODMAP raspberry tartlets are the sweet treat your taste buds have been waiting for! Made with a handful of simple ingredients, these easy tartlets will keep […]
  • Low FODMAP Smashed Avocado Toast on Plate - 800 x 800Low FODMAP Smashed Avocado Toast
    March 25, 2019
    Are you looking for an epic breakfast idea? Unleash your inner foodie with this quick and easy low FODMAP smashed avocado toast! Whether you’re serving up brunch or enjoying a meal for one, this is the breakfast of […]
  • Low FODMAP penne alla vodka on plate with side salad - 800 x 800Low FODMAP Penne alla Vodka
    March 21, 2019
    Looking 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 IBS
    March 18, 2019
    When 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 Peanut Butter Smoothie in Glass - 800 x 800Low FODMAP Chocolate Peanut Butter Smoothie
    March 14, 2019
    Are 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 Soup in Bowl - 800 x 800Low FODMAP Thai Noodle Soup
    March 11, 2019
    Ready 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 Fresca on Plate with Vegetables - 800 x 800Low FODMAP Salsa Chicken Fresca
    March 7, 2019
    Are 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, 2019
    Do 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 Overnight Oats in Jar - 800 x 800Low FODMAP Peanut Butter Overnight Oats
    February 28, 2019
    Looking 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 Doughnuts 800 x 800Low FODMAP Cake Doughnuts
    February 25, 2019
    Looking 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 chili in bowl - 800 x 800Low FODMAP No Bean Chili
    February 21, 2019
    Looking 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, 2019
    Welcome 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 […]
  • Low FODMAP Grilled Cheese with Side Salad - 800 x 800Epic Low FODMAP Grilled Cheese
    February 14, 2019
    Looking 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 Crepe with Side Salad - 800 x 800Low FODMAP Ham and Havarti Crepes
    February 11, 2019
    Looking 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 Meatballs on Tray - 800 x 800Low FODMAP Turkey Meatballs
    February 7, 2019
    Looking 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, 2019
    Welcome 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 brownies on metal serving dish - 800 x 800Low FODMAP Brownies
    January 31, 2019
    Looking 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 Soup in white bowl on grey surface - 800 x 800Low FODMAP Roasted Red Pepper Soup
    January 28, 2019
    Looking 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 Curry in white bowl on grey surface - 800 x 800Low FODMAP Red Curry
    January 24, 2019
    Looking 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, […]
  • Woman holding stack of textbooks while smilingFrequently Asked Questions About IBS (Part 1)
    January 21, 2019
    Being 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 thai curry paste in small glass jar - 800 x 800Low FODMAP Red Curry Paste
    January 17, 2019
    The 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 soup in white bowl with parsley garnish - 800 x 800Low FODMAP Leek and Potato Soup
    January 14, 2019
    Looking 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 Salad in white bowl on grey surface - 800 x 800Low FODMAP Pomegranate Quinoa Salad
    January 10, 2019
    Looking 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 & Match Low FODMAP Meal Plan 800 x 800Mix and Match Low FODMAP Meal Plan 
    January 7, 2019
    Need 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 […]
  • Chicken BLT sandwich on white plate with blue background - 800 x 800Low FODMAP Chicken BLT Sandwich
    January 3, 2019
    Need 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 […]
  • 3 Low FODMAP Breakfast bars in line - 800 x 800Low FODMAP Breakfast Bars
    December 31, 2018
    Looking 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 Crepe - 800 x 800Low FODMAP Turkey and Swiss Crêpes
    December 27, 2018
    Sick 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 Leaf
    December 24, 2018
    We’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 Exercise - 800 x 800IBS and Exercise
    December 24, 2018
    There 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 Cake - 800 x 800Low FODMAP Lava Cakes
    December 20, 2018
    Looking 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 Toast - 800 x 800Low FODMAP French Toast
    December 17, 2018
    Have 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 Broth - 800 X 800Low FODMAP Chicken Broth
    December 13, 2018
    Finding 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 Cake - 800 x 800Low FODMAP Confetti Cake
    December 6, 2018
    Think 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 Wreath - 800 x 800Low FODMAP Pull-Apart Bread Wreath
    December 3, 2018
    Worried 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 Smoothie - 800 x 800Low FODMAP Strawberry Maple Smoothie
    November 29, 2018
    Do 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 […]
  • Robin Jaffin (left) and Dédé Wilson (right) Co-Creators of FODMAP Everyday ®Meet the Co-Creators of FODMAP Everyday
    November 26, 2018
    Do 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 Biscuits - 800 x 800Low FODMAP Strawberry Tea Biscuits
    November 22, 2018
    If 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 Stew in bowl 800 x 800Low FODMAP Lamb Meatball Stew
    November 19, 2018
    Looking 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 Salad in bowlLow FODMAP Pomegranate Salad
    November 15, 2018
    Need 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 […]
  • Holiday Dinner TableHow to Plan a Low FODMAP Holiday Dinner
    November 12, 2018
    Are 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 Mushrooms - 800 x 80Low FODMAP Roasted Oyster Mushrooms
    November 8, 2018
    Do 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 Potatoes on plateLow FODMAP Dill and Lemon Potatoes
    November 5, 2018
    If 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 Collins
    November 1, 2018
    Have 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, 2018
    Wondering 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 SaladLow FODMAP Maple Bacon Salad
    October 25, 2018
    Looking 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 Syrup in JarLow FODMAP Cane Sugar Syrup
    October 22, 2018
    Looking 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 and Parmesan Scones Stacked on top of one anotherLow FODMAP Chive & Parmesan Scones
    October 18, 2018
    Not 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, 2018
    Have 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 PieLow FODMAP Shepherd’s Pie
    October 11, 2018
    Looking 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 bitesLow FODMAP Lemon-Caper Potato Bites
    October 8, 2018
    Looking 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 CheesecakeLow FODMAP Pumpkin Cheesecake
    October 4, 2018
    Having 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 Gas
    October 1, 2018
    Have 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 CupcakesLow FODMAP Pumpkin Cupcakes
    September 27, 2018
    It’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 ColeslawLow FODMAP Coleslaw
    September 24, 2018
    Looking 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 StuffingLow FODMAP Quinoa Stuffing
    September 20, 2018
    Worried 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?What is FODMAP Stacking?
    September 17, 2018
    Think 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 StewLow FODMAP Short Rib Beef Stew
    September 13, 2018
    Looking 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 TurnipsLow FODMAP Braised Turnips
    September 10, 2018
    If 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 TaboulehLow FODMAP Quinoa Tabouleh
    September 6, 2018
    Want 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 […]
  • bare feet surrounded by arrowsWhen Should You Start the Low FODMAP Diet?
    September 3, 2018
    Has 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 SmashLow FODMAP Strawberry Vodka Smash
    August 30, 2018
    Need 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 Bites on TrayLow FODMAP Blistered Caprese Bites
    August 27, 2018
    Looking 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 SaladLow FODMAP Kale and Strawberry Salad
    August 23, 2018
    Looking 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 […]
  • Artistic Drawing of BrainWhat Is Referred Pain?
    August 20, 2018
    You 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 Chicken Breasts on Roasted LeeksLow FODMAP Lemon and Rosemary Chicken
    August 16, 2018
    Don’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 […]
  • Summer salad drizzled with low FODMAP vinaigretteLow FODMAP Vinaigrette
    August 13, 2018
    Having 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 Lemonade in pitcherLow FODMAP Lemonade
    August 9, 2018
    Are 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 […]
  • Woman's legs sticking out of car5 Tips to Survive a Road Trip with IBS
    August 6, 2018
    My 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 Crepes - 800 x 800Low FODMAP Sweet Crêpes
    August 2, 2018
    Looking 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 Granola in bowlLow FODMAP Stovetop Granola
    July 26, 2018
    Looking 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 Salad in bowl with side of green beansLow FODMAP Quinoa and Tuna Salad
    July 19, 2018
    Looking 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 Dip in small bowlLow FODMAP Chip Dip
    July 12, 2018
    Has 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 Balls on baking sheetLow FODMAP Protein Balls
    July 5, 2018
    Need 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 MacchiatoLow FODMAP Mocha Macchiato
    June 28, 2018
    Looking 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 Scones on plateLow FODMAP Orange Scones
    June 21, 2018
    Looking 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 Wedges on PlateLow FODMAP Potato Wedges
    June 14, 2018
    Are 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 Pesto in small bowlLow FODMAP Pesto
    June 7, 2018
    Is 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 Hamburgers with low FODMAP potato wedgesLow FODMAP Hamburgers
    June 7, 2018
    Looking 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 […]
  • Two scoops of low FODMAP dark chocolate gelato in bowlLow FODMAP Dark Chocolate Gelato
    May 31, 2018
    Looking 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, […]
  • three low FODMAP twice baked potatoes on baking sheetLow FODMAP Twice Baked Potatoes
    May 24, 2018
    Looking 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 Sauce in bowlLow FODMAP Pasta with Roasted Pepper Sauce
    May 17, 2018
    Looking 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 Wings on baking sheetLow FODMAP Buffalo Chicken Wings
    May 10, 2018
    Has 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 Omelet on plate with side saladLow FODMAP Bruschetta Omelet
    May 3, 2018
    Getting 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 Parmesan with side saladLow FODMAP Chicken Parmesan
    April 26, 2018
    Looking 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 sticks in pileLow FODMAP Mozzarella Sticks
    April 19, 2018
    Looking 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 Feta - 800 x 800Low FODMAP Scrambled Eggs with Dill and Feta
    April 12, 2018
    Bacon 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 CroissantsLow FODMAP Croissants
    April 5, 2018
    Think 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 and Sour Chicken with rice on plateLow FODMAP Sweet & Sour Chicken
    March 29, 2018
    Does 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 sauce with meatballs -Low FODMAP Marinara Sauce
    March 22, 2018
    When 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 Shrimp skewers on plateLow FODMAP Garlic Shrimp
    March 15, 2018
    Are 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 Carrots on baking trayLow FODMAP Chile-Lime Carrots
    March 8, 2018
    Looking 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 Cake on cake standLow FODMAP Lemon Cake
    March 1, 2018
    Looking 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 PotatoesLow FODMAP Rosemary Potatoes
    February 22, 2018
    Looking 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 and Prosciutto Pizza in pizza panLow FODMAP Arugula & Prosciutto Pizza
    February 15, 2018
    Think 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 […]
  • Toes of running shoes on asphalt with test overlay: That time I ran a marathon and how to cope with IBS related bloatingHow to Cope with IBS Related Bloating
    February 15, 2018
    Bloating 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 Enchiladas in baking dishLow FODMAP Enchiladas
    February 8, 2018
    Looking 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 waffles stacked on plateLow FODMAP Sourdough Waffles
    February 1, 2018
    While 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 Salmon - 800 x 800Low FODMAP Grilled Salmon
    January 25, 2018
    Are 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 soup and sandwich - 800 x 800Low FODMAP Tomato Soup
    January 18, 2018
    Looking 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 Chicken - 800 x 800Low FODMAP Salsa Chicken
    January 11, 2018
    Are 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 muffins on wire rackLow FODMAP Raspberry Muffins
    January 4, 2018
    Need 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 Chocolate - 800 x 800Low FODMAP Hot Chocolate
    December 28, 2017
    Has 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 […]
  • From left to right, rye and ginger, gin and raspberry soda, vodka and cranberry juiceLow FODMAP Holiday Spirits
    December 21, 2017
    Worried 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 cookies with royal icing in various patternsLow FODMAP Gingerbread Cookies
    December 14, 2017
    Looking 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 IBS
    December 7, 2017
    The 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 Chicken with text overlayLow FODMAP Roasted Chicken
    December 7, 2017
    Looking 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 Krispies
    November 30, 2017
    Looking 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 pancakes stacked on a plateLow FODMAP Pancakes
    November 23, 2017
    If 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 Crostini 800 x 800Low FODMAP Mushroom Crostini
    November 16, 2017
    If 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 Doughnuts on wire rackLow FODMAP Chocolate Doughnuts
    November 9, 2017
    Have 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 Salsa in glass jarLow FODMAP Salsa
    November 2, 2017
    Think 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 CookiesLow FODMAP Trail Mix Cookies
    October 26, 2017
    Looking 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 FODMAPs
    October 26, 2017
    If 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 beans - 800 x 800Low FODMAP Green Beans
    October 19, 2017
    Are 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 Cookies - 800 x 800Low FODMAP Sugar Cookies
    October 12, 2017
    Looking 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 […]
  • roasted turkey with low FODMAP gravy, with salad and roasted vegetablesLow FODMAP Gravy
    October 5, 2017
    Don’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 Potatoes in serving dishLow FODMAP Roasted Garlic Mashed Potatoes
    September 28, 2017
    Are 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 Pizza - 800 x 800Low FODMAP Margherita Pizza
    September 21, 2017
    Has 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 Tarts on wire rackLow FODMAP Pumpkin Tarts
    September 14, 2017
    Think 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 fog in mugLow FODMAP London Fog
    September 7, 2017
    Looking 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 scuffins on wire rackLow FODMAP Strawberry Scuffins
    August 31, 2017
    I 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 fingers on a wire rackLow FODMAP Chicken Fingers
    August 24, 2017
    It 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 Pork Sandwich on Plate - Feature ImageLow FODMAP Pulled Pork
    August 17, 2017
    Looking 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 Phase
    August 10, 2017
    If 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 […]
  • two scoops of low FODMAP mint berry frozen yogurt in bowl with ice cream scoopLow FODMAP Mint Berry Frozen Yogurt
    August 10, 2017
    Looking 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 Dressing
    August 3, 2017
    Having 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 […]
  • Low FODMAP Salad From left to right greek salad, summer salad, and garden salad3 Low FODMAP Salad Ideas
    July 27, 2017
    Need 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 Ideas Left to right: low FODMAP BLT with chicken, low FODMAP toasted tomato, low FODMAP egg saladLow FODMAP Sandwich Ideas
    July 20, 2017
    While 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 ribs on baking sheetLow FODMAP BBQ Ribs
    July 13, 2017
    Having 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 steak in frying panLow FODMAP Pan-Fried Steak
    July 6, 2017
    My 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 Fries - 800 x 800Low FODMAP Sweet Potato Fries
    June 29, 2017
    Sweet 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 Bruschetta BitesLow FODMAP Summer Bruschetta
    June 22, 2017
    Looking 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 Carrots on plateLow FODMAP Seasoned Carrots
    June 15, 2017
    When 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 and Gluten Free Butter TartsLow FODMAP Butter Tarts
    June 8, 2017
    If 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 Garlic Chicken Breast with fruit salad on plateLow FODMAP Lemon and Garlic Chicken
    June 1, 2017
    If 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 […]
Amy Agur - Founder of The FODMAP Formula

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!

Feeling Sour About the Low FODMAP Diet?

Check out my FREE low FODMAP mini-course and kickstart your low FODMAP Diet with confidence! CLICK HERE to learn more!

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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.