Image Source: Picjumbo
For most of this year I have been following a low fodmap diet, and you can read about why here. There are so many foods that aren’t allowed or only allowed in certain portion sizes it becomes very difficult to keep track of. Whilst with the right knowledge it’s not too hard to adapt most recipes to be low fodmap, sometimes it’s so much easier to find a recipe that is already low fodmap.
Throughout the year I have discovered some very helpful resources of low fodmap recipes that I thought I would share.
By far the resource I have used the most for finding recipes is the website A Little Bit Yummy. What I love most about this site is that it is New Zealand based and therefore the recipes are easy to follow and the ingredients are easily accessible here. Alana also provides notes on how to make the recipes free from other major allergens such as nuts, dairy, soy, egg and trace gluten free for coeliacs.
My favourite recipes from A Little Bit Yummy are Coconut Chili Chicken Noodles, Carrot & Corn Fritters and Salmon Fritters. I’ve cooked these all for my family without them even noticing they were completely low fodmap.
Another great low fodmap blog is Karlijn’s Kitchen. Karlijn is Dutch and all of her blog posts are available in Dutch and in English (cool!). I am in love with her Chicken Taco recipe and have also made the Crustless Chicken & Spinach Quiche. The taco recipe includes a spice mix recipe that could easily be used in other Mexican inspired dishes such as nachos or burritos. The recipes are simple but delicious and feature easy to source ingredients. There are so many more recipes I want to try.
Researchers from Monash University (Melbourne) are the masterminds behind the use of a low fodmap diet to treat IBS. The are constantly testing and retesting different foods to find out if fodmaps are present. The easiest way to access this information is through their app.
I paid $11 for the app but it is the most useful $11 I’ve ever spent. The app provides a traffic light system displaying which fodmap groups are present in high, medium and low levels. The app also enables you to filter based on your own sensitivities. The Monash app also contains important information about serving sizes and how the fodmap content of a food can change from low to high at different serving sizes. The app is easy to navigate and is constantly being updated when more foods are tested.
There is a lot of misleading information about the low fodmap diet online and even in print as sometimes food is retested and different results are found. The Monash app is the most up to date source of information.
I have used My Fitness Pal to track my food and exercise on and off for a while but it is particularly useful when undertaking the Low Fodmap diet. By tracking your food, it is easy to refer back to what you have eaten and potentially narrow down what is causing your symptoms. IBS symptoms can occur a few days after a certain food is eaten. So unless you have an amazing memory it can be useful to record this. My Fitness Pal is super easy to use, especially if you’re anything like me and constantly on your phone. If you don’t want to track your food intake on an app, a paper food diary could also be useful.
Severe IBS can be a very isolating experience and following a low fodmap diet can be very challenging at times, especially when constantly having to explain your weird food habits to friends, family and often strangers. I have found a number of Facebook groups which act as an online community for asking questions and sharing experiences and resources. It is always nice to know that you are not alone in your challenges.
The one I refer to most often is Low Fodmap New Zealand, run by Alana of A Little Bit Yummy. It’s a fairly small group but provides super useful suggestions of fodmap friendly places to eat around New Zealand and products that are available for purchase here.
Low Fodmap Recipes & Support is also a great group as recipes and meal ideas are constantly being shared from all around the world.
As with most facets of life, Instagram can provide great inspiration when it comes to low fodmap meals and recipes. When starting the low fodmap diet I created a new Instagram account, Foodie Fodmap, to share the journey. It’s so easy to find other low fodmap accounts by searching the tags #lowfodmap, #fodmapfriendly and #fodmapfree
My favourite low fodmap instagram accounts are:
I hope you found this post useful, I’d love to hear any other low fodmap resource recommendations in the comments below!
Disclaimer: Please consult your doctor and a dietician before undertaking a low fodmap diet as it is important to rule out other gastrointestinal issues.