Blog — The FODMAP Formula

Low FODMAP FAQ
January 14, 2019
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Low 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
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 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 […]
Low 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 […]
Low 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 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
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 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
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
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
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
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
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 […]
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
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
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
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 […]
How 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
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
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 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
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 & 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 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 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 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 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 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 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?
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 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 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 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 […]
When 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 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
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 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 […]
What 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
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 […]
Low 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
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 […]
5 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 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
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
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
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
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 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
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
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
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
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 […]
Low 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, […]
Low 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
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 […]
Low 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 […]
Low 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
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
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
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 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 & 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 […]
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
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
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
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 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 & 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 […]
How 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
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
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
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
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
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
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
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 […]
Low 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
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
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
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
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
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
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 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
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
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 […]
Low 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
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
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
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
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
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
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
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 […]
Low 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 […]
3 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
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
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
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
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
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
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 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 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 […]
Low FODMAP Haystack Cookies
May 25, 2017
When 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, 2017
If 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 Chops
May 18, 2017
When 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 Buns
May 11, 2017
While 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 Salad
May 4, 2017
When 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 Vegetables
April 27, 2017
Do 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 Ziti
April 20, 2017
When 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 Cookies
April 13, 2017
Are 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 Nachos
April 6, 2017
Entertaining 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 Granola
March 30, 2017
Are 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 […]
3 Reasons to Keep A Food Journal
March 30, 2017
Did 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 Scuffins
March 23, 2017
Mornings 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 Calzones
March 23, 2017
Think 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 Ideas
March 16, 2017
Starting 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 Cookies
March 16, 2017
If 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 Lasagna
March 9, 2017
Two 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 sticks
March 9, 2017
A 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 […]
Low FODMAP Stuffed Peppers
March 2, 2017
If you’re not quite comfortable in the kitchen, starting the Low FODMAP Diet can be extra stressful. When I started the program, I was still pretty new to cooking. This added a whole new layer to the stress of the […]
How to Set Boundaries for Success
March 2, 2017
It’s hard enough to resist high FODMAP treats while out and about, let alone at 1 am when your willpower has deserted you. Your best bet is to throw out all high FODMAP temptations. But, in reality, you probably […]
Low FODMAP Fruit and Walnut Salad
February 23, 2017
Has your doctor told you to add more fiber to your low FODMAP Diet? If you’re in the elimination phase, you might be wondering how to make that happen. My suggestion is this gorgeous low FODMAP fruit and walnut salad. […]
Low FODMAP Baked Egg Cups
February 23, 2017
I don’t know about you, but I need a solid breakfast or my whole day goes off-track. I don’t always have time to make the kind of meal I need, so if I’m facing a busy week, I try to plan ahead. One of my […]
How to Live on the Low FODMAP Diet
February 23, 2017
When I was diagnosed with IBS, I was relieved my doctor agreed my symptoms weren’t in my head. But when he put me on the Low FODMAP Diet I panicked. I didn’t understand how the list of “safe” foods […]
Low FODMAP Mini Paprika Potatoes
February 16, 2017
I’m the first to admit that making a crazy, elaborate dinner every night is totally impractical. Between you and me, I’m a huge fan of a basic meat and potatoes dish. But sometimes, I get stuck in a potato rut. […]
3 Things You Forgot to Plan For
February 16, 2017
When I started the Low FODMAP Diet, my first few days were a blur of internet searches, label reading, and recipe tests. I was so focused on surviving a normal day that I forgot to plan for the unexpected. Think you’re […]
Low FODMAP Peanut Butter Cups
February 16, 2017
I don’t know about you, but my Valentines Day chocolate cravings start on New Year’s day. It’s probably because while you and I ring in the new year, displays jam-packed with chocolate and candy spring up […]
How to Prepare for the Low FODMAP Diet
February 9, 2017
I was put on the Low FODMAP Diet the same day I was diagnosed with IBS. It was a ton of information to take in all at once, and I ended up paralyzed. I was ready to do whatever I had to to get my IBS symptoms under control, […]
Low FODMAP Seasoned Chicken Breast
February 9, 2017
For me, one of the most frustrating things about starting the Low FODMAP diet was constantly testing new recipes. Trying three new meals a day can be really tiring. Especially if they don’t all turn out the way you […]
Low FODMAP Chocolate Cupcakes
February 9, 2017
With Valentine’s day right around the corner, you may have chocolate on the brain. Don’t worry. I’ve got your chocolate cravings covered with these Low FODMAP chocolate cupcakes. You should probably know […]
Low FODMAP Tacos
February 2, 2017
Occasionally, I find myself standing in the middle of the grocery store without a plan. While I usually decide what my family eats ahead of time, sometimes I just can’t find inspiration. When wandering around the […]
3 Common Myths about the Low FODMAP Diet
February 2, 2017
When I started the low FODMAP program, it felt impossible to stick to such a small pool of foods for the rest of my life. How was I supposed to navigate work events or weddings or coffee dates if I couldn’t eat […]
Low FODMAP Spicy Pasta Sauce
February 2, 2017
The first few days of the Low FODMAP Diet can be frustrating. There are so many things to remember that looking at recipes can feel exhausting all on its own. Then you have to find the energy to get the food and put it […]
5 FODMAP Friendly Breakfast Ideas
January 27, 2017
I don’t know about you, but it takes me at least an hour to wake up in the morning. This means breakfast needs to be something I can do while essentially brain-dead. In case you’re like me, here are some easy […]
What is the Low FODMAP Diet?
January 27, 2017
Did you know 3 out of 4 IBS patients can control their daily symptoms with the Low FODMAP Diet? While it doesn’t work for everyone, many people are able to regain some control over their lives using this program. So […]
What is a FODMAP?
January 27, 2017
If you have recently been diagnosed with IBS, your doctor or dietitian may have suggested you try the Low FODMAP Diet. They likely told you that following this specific diet may reduce your IBS symptoms. That sounds great, […]

The FODMAP Formula

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