In a world filled with crazy crash diets (raise your hand if you’ve tried at least five fads!), the low-FODMAP elimination diet stands out as a plan that is actually legit. It’s got some serious science behind it, and we all know real-life people plagued with intense digestive issues who have experience relief by going low-FODMAP.
But the problem with low-FODMAP is that nobody really talks about low-FODMAP. This isn’t Fight Club, people! Low-FODMAP may be effective, but it’s also pretty complicated. How the heck are we supposed to follow this super-important diet if we can’t figure out what we’re allowed to eat?
We’ve got some recipes for you that completely take out all of the guesswork.
What is the low-FODMAP diet?
First developed by researchers at Monash University to control symptoms of IBS, the FODMAP “diet” is not a diet but a lifestyle change that’s necessary and beneficial for those who are in excruciating pain on a daily basis. I encourage you to read this article to learn more about FODMAPs to see if this way of life is right for you.
Once you’re armed and ready to take on this challenging way of eating (it’s not that easy of a transition), you’ll scour the internet for recipes that are FODMAP-friendly and maybe join some Facebook groups. There are also lots of FODMAP-friendly recipes available on sites you might already frequent, though they aren’t necessarily marketed as such. Here are 21 recipe options for you to get cracking in the kitchen.
1. Salt cod and potato cakes recipe
I love this recipe because it combines your protein with your side dish and tastes better than a crabcake. (Sigh… Remember crabcakes?) Since you’re following a low-FODMAP diet, you won’t be able to partake in the tartar sauce side, so try some FODMAP-friendly mustard instead.
2. Dilly egg salad recipe
This egg salad recipe calls for a great combination of dill, mustard and mayo flavors. As with any products, please make sure your mustard and mayo have only low-FODMAP ingredients before using them.
3. Coconut-peanut butter bars recipe
I love these bars because you can eat them as breakfast, a snack or even dessert. Make sure you use either Enjoy Life chocolate chips or over-70-percent dark chocolate chips. The serving sizes are small enough to not hurt your belly. (Just don’t eat the whole batch in one sitting!)
4. Quinoa porridge with berries recipe
Quinoa is an extremely versatile food. If you can’t tolerate a large amount of oats, then using quinoa in your morning meal is a great alternative. Add in a mix of maple syrup and berries, and breakfast is served.
5. No-bake dark chocolate peanut butter bars
These bars let you indulge your sweet tooth while keeping things healthy. Plus, they’re no bake. Does life get any better?
6. Eggs in clouds recipe
This FODMAP-friendly recipe uses just three ingredients and looks delicious when plated. Serve with your favorite breakfast sides for a nice Sunday brunch option.
7. Maple banana walnut scones
Thought you’d have to kiss scones goodbye on the low-FODMAP diet? Think again. These are amazing, and perfect with tea.
Next up: Greek chicken salad recipe
Originally published May 2015. Updated August 2017.
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