Tag Archives: FODMAPs

Monash U gives thumbs up to dark chocolate (FODMAP update)!

Okay, I stumbled on some new info this morning…and since chocolate has been a HOT topic…

Drum roll, please!

You can officially say, yes, to chocolate….dark chocolate that is.  But the quantity limit is about 2 tablespoons of mini semi-sweet chocolate chips or 30 grams.  BUT….yes, I will take it!  I have been allowing small amounts of semi-sweet chocolate chips in my recipes…. but today, I can rest easier knowing that they are officially allowed!Dark chocolate

White chocolate and milk chocolate had moderate amounts of lactose–so are ‘yellow or amber lighted’ on the app.

Click here to see the info as stated by the Monash Uni researchers!



FODMAP twitter chat!

What are your thoughts about twitter?Unknown-8

I know many people think twitter is a crazy waste of time.

To be honest, I joined twitter somewhat reluctantly as I had no clue what it was about…and what value it might add to my career.  But, other dietitians urged me to give it a try.  So…I joined.

At first,  I spent very little time tweeting. I was a bit unsure of what I should really even say.  But, soon enough, I realized I could follow other health care professionals around the globe that shared my interest in digestive health and I started to shared information that I knew–and in return, I received information I was seeking from others.  Now…I have to say, I love twitter!Unknown-9

One of my favorite things about twitter is twitter chats.  And this is where you all come in.  I will be moderating a twitter chat with two very smart Monash University FODMAP researchers, Jaci Barrett and CK Yao, on March 24 at 7 PM EST US time (Boston)….that would be March 25 at 10 AM Melbourne time and March 24 at 11 PM London time! And I hope to have participants from all over the globe.  You don’t have to tweet during a twitter chat–you can just follow the tweets! But if you want to ask a question….of course chime  tweet on in!

So here is how it works.  Get a twitter account.  Follow me @KateScarlata_RD I will be on twitter at 7 PM EST US on March 24 at 7 PM with the Monash researchers and will start asking questions.  If you want to follow all the questions I ask and all the answers that roll on in… put the twitter chat hashtag in the search bar on your twitter home page.  The twitter hashtag needs to be placed on all tweets associated with our ‘chat’.  The hashtag is #fodmapchat

When you put fodmapchat in your search section on your twitter home page you will start to see tweets related to our fodmapchat! You will need to keep refreshing your search bar to get the current tweets that are being typed in.

If you look closely in the grey search bar below on my twitter page–I typed in fodmapchat.Screen Shot 2014-03-13 at 8.22.54 PM

The twitter chat goes fast–lots of answers and tweeting back and forth.  The chat lasts for one hour.

Remember if you want to ask a question– be sure to put #fodmapchat in your tweet–or it will likely get missed.  I can’t promise that all questions asked will get answered but…many questions will be answered!  And if you have any burning questions–leave a comment and I will try to ask them during the chat!

OH…and I gave away two 21 Day Tummy Cookbooks today! Congrats Donna and Lora!

Chocolate Covered Pineapple…in preparation for Valentine’s Day

Okay….here it is….my latest addiction.

Semi-swet chocolate + fresh sliced pineapple= Heaven

Sooooooo tasty.  And really one or maybe two little chunks and your sweet tooth should be completely satisfied.

chocolate covered pineappleSince Valentine’s Day is just around the corner…you might want to treat your sweetheart to these tasty sweets!

Can you say…YUM!?

Valentine's treat chocolate covered pineapple

Chocolate has not been officially tested for FODMAPs to my knowledge but if you choose a lactose free chocolate chip with a lower fiber content (1 gram or less per serving)…you may find in small quantity you can tolerate it…..of course, listen to your body and adjust your diet accordingly.

And…if pineapple isn’t your favorite fruit….you can always get creative with other fruits…and perhaps even a smattering of nuts or coconut!

chocolate covered fruit

Chocolate Covered Pineapple


  • 1 cup semi-sweet chocolate morsels such as Trader Joe's
  • 1 teaspoon vegetable oil
  • 1 whole pineapple, sliced into spears or chunks


  1. Cooking time may vary, but I placed my chips and oil in microwave safe dish and cooked on regular setting for 1 minute.
  2. Carefully remove bowl and give the chocolate a stir.
  3. Place bowl of chocolate back in microwave for another 30-45 seconds and stir to create a creamy chocolate blend. {Microwave cooking times vary this may take less or more depending of the power of your microwave}
  4. Place cut up pineapple on a few paper towels to remove moisture on the outside of the fruit.
  5. Dip chunks into chocolate using fork and place on parchment paper lined plate.
  6. If using spears, just dip half of the spear in chocolate (that will be enough chocolate!)
  7. Refrigerate chocolate dipped pineapple for about 30 minutes if you can wait that long!
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21 Day Tummy Give-A-Way {Cookbook and Book!}

I am beyond excited.  21 Day Tummy was featured on The Doctor’s today How exciting is that?

book The doctors

Another opportunity for FODMAPs to get some well deserved attention.

I do want to explain something though…because there seems to be a little confusion around why I might have modified FODMAPs in a plan designed to lose weight.

The low FODMAP diet principle was included in the 21 Day Tummy primarily for one reason… to soothe and calm digestive symptoms such as gas, bloating, diarrhea, constipation and IBS symptoms. You see, the 21 Day Tummy plan is NOT only a weight loss book but also one designed to minimize digestive woes! A 2 in 1 plan! And we all know that gas, bloating and IBS are VERY common. It is estimated that up to 1 in 5 people suffer with IBS! The book helps the reader identify their personal ‘belly bullies’ i.e. symptom triggers.

We learned the 21 Day Tummy plan was effective in managing GERD (gastro-esophageal reflux) in 2 of the 21 Tummy Diet testers (we put 12 people on the plan for 3 weeks). Two of the testers who suffer with reflux noted immediate improvement on the plan and during the diet were able to discontinue their acid reducing medications.  This did not surprise me as there is a link with fructan (a source of FODMAPs) intake and GERD symptoms.

But could the low FODMAP diet also help with weight loss?  Perhaps.  The potential connection {NOT fully researched at this time} could be the microbes (gut flora) within our GI tract.  Methane producing microbes are linked with higher body mass index (ie more methane producing microbes in the intestines are found in heavier individuals) and methane gas in the intestine not only causes constipation but microbes producing methane seem to be able to extract greater amounts of calories from the food we eat.  Does the low FODMAP diet starve these methane producing microbes? We don’t know for sure….yet.   But there is some speculation that the low FODMAP diet helps individuals with constipation predominant IBS because of the potential impact on these ‘bugs’…. starving the methane producing bugs means less methane, less constipation and just maybe better weight management.  BUT…for now…this is speculation and a bit more time and research is needed.

Just remember  21 Day Tummy is a plan designed for the person with digestive symptoms that also needs to lose weight BUT if you want to just enjoy the amazing recipes and learn more about gut bacteria, inflammation, belly fat and how that all connects to your health…I think it’s a great read with excellent science for just about everyone! 

And the great news…is that there is a sequel to the 21 Day Tummy.  Yup! A cookbook jam packed with the most amazing recipes. Here it is!cookbook

And good news? I have two to give a way!  Just leave a comment on this post for a chance to win! The recipes are:

  • Low FODMAP
  • Full of real foods
  • Magnesium rich ( a nutrient most of us fall short on) that plays a role in nerve transmission and muscle contractions
  • Sources of low FODMAP fiber
  • Quick to make
  • Super yummy

So…here’s a snap shot of a few recipes for the cookbook to get your mouth watering! Not the best pictures as I took a picture of a picture with my iPhone! :)

Blueberry Corn Muffinscorn blueberry muffinPoached Eggs and Grits!

Ya’ll will love this recipe.  I fell in love with grits in college at Emory U in Atlanta! MMMMmmm..polenta

Blueberry Shortcakes…..
blueberry shortcake

And more good news! Leave a comment about why you are interested in reading the 21 Day Tummy and I will enter you in a chance to win a book!

eHJMAgAAQBAJSo…share your thoughts and I will share some books!

…and if you are already a 21 Day Tummy reader feel free to share your experiences.

Small Intestinal Bacterial Overgrowth (SIBO)

Okay, I am about to get all science-y on you.   Are you ready?  Thinking cap on? I attended a great conference last weekend, a SIBO symposium sponsored by the National College of Natural Medicine in Portland, Oregon.  Top SIBO specialists that presented most of the information  at the symposium included: Mark Pimentel, MD, FRCPC, Allison Siebecker, ND, MSOM, LAc, Leonard Weinstock, MD, FACG and Steven Sandberg-Lewis, ND, DNANP Having had SIBO myself back in 2003 and again in 2013….and having close to 65 % of my client test positive for SIBO–I have a vested interest in this disorder! {In fact, I wrote an article for Today’s Dietitian back in 2011 that you can access if you choose to check it out.   Click here for the article. } What is SIBO? SIBO is an acronym that stands for small intestinal bacterial overgrowth. Normally, the small intestine provides a home for  few bacteria but in SIBO, bacteria that normally reside in the colon, sneak up into the small intestine and wreak havoc.  Symptoms of SIBO mimic those seen in IBS but bloating is typically the most troubling complaint. How do you get SIBO? The researchers at the conference reviewed several factors that may contribute to or predispose  someone to developing SIBO:

  • Infection (such as post-infectious IBS)
  • Decrease in pancreatic enzymes
  • Decrease in bile acids (bile acids normally emulsify in the intestine and don’t allow bacteria to grow).
  • Stress-decreases motility of the intestine so bacteria can build up in the intestine.
  • Low stomach acid

Some diseases and syndromes are associated with SIBO include some well accepted in the medical community and some ‘new kids on the block’ disorders that are linked with SIBO but more research is necessary to provide a definite link. Disorders that are well accepted as associated with developing SIBO include:

  • Scleroderma
  • Small intestinal pseudo-obstruction
  • Adhesions (scar tissue) that may cause the intestine to kink like a garden house
  • Pancreatic insufficiency
  • Small intestinal diverticulosis (small pouches that develop in the small intestinal wall)
  • Low stomach acid (achlorhydria)
  • Diabetes
  • Radiation enteritis  (inflammation of the small intestine following radiation therapy)
  • Immunodeficiency (Ig A def, T-cell deficiency)
  • J-pouch, ileo-cecal valve resection

Dr. Weinstock mentioned several other disorders that may increase risk of SIBO but more research is needed, these include:

  • Crohn’s disease
  • Celiac disease
  • IBS
  • Liver disease
  • Restless leg syndrome
  • Rosacea
  • Parkinson’s disease
  • Chronic renal failure
  • Hypothyroidism
  • Post-chemotherapy
  • Fibromyalgia
  • Rheumatoid arthritis
  • Interstitial cystitis

Wow…right!? Testing:  The consensus at this conference was to undergo a lactulose breath test to evaluate for SIBO. The test should measure BOTH  hydrogen and methane gas.  Some GI doctors are not fully on board with this the breath test for diagnosing SIBO as it is not a validated test… but for now…it is the least invasive and most likely test to be used in clinical practice. Dr. Pimentel provided info on what he deems a positive test: A positive methane test is anything >3 PPM during the testing w/ in 90 minutes. A positive hydrogen test is >20 PPM (not necessarily 20 PPM rise above baseline but rather any reading 20 PPM would be a + test) w/in 90 minutes. Interesting to note:  hydrogen sulfide producing bacteria use up 5  hydrogens to produce this gas and methane gas uses up 4  hydrogens–so it is possible to have a flat line hydrogen gas reading during the breath testing but still have SIBO.  New testing is being explored to test for hydrogen sulfide gas but is not fully developed yet. Treatment: The consensus at this conference was first line treatment was antibiotics, followed by a prokinetic (a drug that enhances your intestinal tract’s motility) for 3 months and a repeat breath test and a diet low in fermentable carbohydrates. For a + hydrogen test the recommended antibiotic therapy included:  550 mg Rifaximin three times a day for 14 days.  Caution was made to ensure to stick with this course and do not miss a pill to keep therapy as effective as possible.  Dr. Pimentel did note that higher doses would not warrant better results. For a + methane test the recommended antibiotic therapy included:  550 mg Rifaximin three times per day in combination with neomycin 500 mg twice a day for 14 days OR Rifaximin 550 milligrams three times per day with Metronidazole 250 milligrams three times per day for 14 days. Prokinetic: Dr. Pimentel mentioned erythromycin 1/4 tablet or 50 mg at night.  He reiterated the importance of taking erythromycin on an EMPTY stomach.  Probiotics: There was a difference in opinion regarding the use of probiotics for this condition.  Dr. Pimentel does not recommend them at this time but some of the other physicians do.  Probiotics mentioned included Align and Culturelle (Nature Health and Wellness w/o inulin). Probiotic studies have revealed that they enhance motility–but more research in this area is needed to provide individual recommendations. Diet:  There is no evidenced based diet to use with SIBO.  There needs to be research in this area!!  Diets that were discussed and utilized by these practitioners includes: low FODMAP, specific carbohydrate diet (SDC), a combo SDC and low FODMAP and Cedar Sinai’s Dr. Pimentel’s protocol.  Again a difference in opinion from the speakers. Dr. Siebecker likes to use a combo of the SCD and low FODMAPs diet while an individual has SIBO with a transition to low FODMAP for prevention. For those interested in learning more about this, check out Dr. Siebecker’s site here.  She mentioned that in individuals that seem to tolerate sucrose (table sugar) and grains/starch/fiber or in the underweight client low FODMAPs may be a good starting point.  Dr. Pimentel feels sucrose (table sugar) is well absorbed and is okay on the diet for those with SIBO (of course, within reason!). And lastly some key take-aways for me from this symposium:

  • SIBO is not a diagnostic term–it is a condition that arises due to something else.  Work with your doctor to determine WHY you developed SIBO.  If you don’t determine the cause, it will likely just come back.  Dr. Pimentel feels the decrease in MMC (migrating motor complex or ‘cleansing waves’) is the primary cause of SIBO in seen in IBS.  Remember in order for the MMC to initiate a cleansing wave you must be in the FASTING state–so avoid grazing and try to space/snacks meals 3-4 hours apart. You can include water or coffee in between meals.
  • Methane + constipation is harder to treat and should be treated with rifaximin and neomycin together.  This combo drug therapy may be better than neomycin on its own in terms of minimizing risk of neomycin drug resistance.
  • Methane bugs tend to come back sooner.
  • Methane gas appears to come primarily from Methonobrevibacter smithii which is actually not a bacteria but rather a microorganism from the Archaea kingdom. These microorganisms do not have a cell nucleus. Methane bacteria are linked with higher body weight (>BMI)
  • Dr. Pimentel said he would like to frame IBS patients as non-methane IBS or methane + IBS vs. IBS-C and IBS-D: treatments differ for the two based on gases.
  • Use a prokinetic drug and diet to help minimize risk of re-occurance.
  • If you have a SIBO  relapse within 1 month, it is likely in 50% of individuals that another disease is causing it.  If no relapse, pull back on erythromycin or prokinetic after 3 months.
  • Diet for SIBO should be customized–work with a dietitian or health care practitioner with SIBO knowledge!
  • Dr. Pimentel’s theory in regard to diet during antibiotic treatment is to NOT be on a low fermentable carb diet while using antibiotics as the microbes go in a hibernation phase and are less likely to be eradicated….I  tell my clients that fermentable carbs are somewhat like cheese to a mouse–let those microbes come out to eat so you can get ‘em with the antibiotic!!

Why rifaximin might not work for some?

  1. SIBO too severe for symptom relief in one course
  2. Methane bacteria benefit from dual treatment: rifaximin + neomycin
  3. Bacteria may not be sensitive to rifaximin
  •  NOTE: Rifaximin has two forms: the alpha form has the anti-microbial while the beta form is not anti-microbial  (some forms found outside US such as India may have a combo of beta and alpha which would be LESS effective).

Herbal therapies such as herbal antibiotics that may be helpful: berberine herbs, allicin for methane producers, oregano & neem were all mentioned.  Of course, if you choose to try herbal therapies do so with a knowledgable practitioner.  Just because a product is an herb doesn’t mean that it will not have side effects! Personally, I find a low FODMAP diet keeps my SIBO at bay with meal spacing a key component! I have worked with some clients that have needed a bit more of a strict diet including removal of some grains and leanings toward the SCD diet but I have found that has been more of an exception than a rule.  Prokinetic drugs to add a longer duration of therapeutic benefit for many but not all of my clients have tolerated them.  Trying alternatives to erythromycin might offer benefit such as trying prucalopride or cisapride. Congratulations if you made it this far with my ramblings! Is your brain full from this post? Ha! More to come in this exciting area of digestive health! Stay tuned!

Dr. Oz says “F” is for…FODMAPs


To say I am on a mission to get the word out about the low FODMAP diet for those experiencing digestive discord:  gas, bloating, and simply miserable belly busting misery….would be an understatement.

Years ago, when I was combing through the research and stumbled upon the term FODMAPs, I had an “Ah-ha” moment.   The science of how a low FODMAP could minimize gas, bloating and tummy trouble just made sense.  And for someone troubled with post-intestinal surgery belly misery…I was anxious to find some answers…not only for me…but the many clients that sought my advice.  So, today, for me…is a big victory.  Although I will continue to educate and spread the word about the low FODMAP diet, I feel so very happy that FODMAPs hits the big time!fodmap

Reader’s Digest provided me with an opportunity to blend a weight loss plan with a scientific approach to minimize IBS symptoms, reflux, and general tummy trouble in one, 21 day menu plan.  And Dr. Oz took notice! Yay!

So….FODMAPs took center stage today on the Dr. Oz show today, with author, Liz Vaccariello…and for that, we all deserve a little celebration!  Woot! Woot!trifecta

If you would like to join in for a facebook chat about 21 Day Tummy with Liz Vaccariello and I–we’ll be live on a Reader’s Digest Facebook page tonight at 7 PM EST.  {Sorry for short notice!} We’ll be talking up all of the “Belly Buddies” found in the 21-Day Tummy diet plan–turmeric, ginger, monounsaturated flats, anti-inflammation buster magnesium and so much more.  Come join the fun and bring your questions!


Baked Shrimp Scampi

One of my favorite dishes in the world and one that my Italian father-in-law Tony loves equally as well–if I had to guess–is Shrimp Scampi. Am I right, Tony?

This version is relatively easy to prepare –and most of the work happens in your oven.   I love recipes that I can prepare pretty much in advance and then throw in my oven when my guests arrive.  This recipe was inspired from a recipe in the Barefoot Contessa’s Back to Basics cookbook–the author Ina Garten has THE best recipes ever!

Of course, I made a low FODMAP version–but this recipe is adaptable for wheat-eating folks too.  Shrimp scampi

I have cooked up this recipe twice in the past two weeks….it’s really that good.

I used gluten free rice bread crumbs (wheat tolerant folks can use regular bread crumbs), lemon, garlic infused oil, a bit of butter, parsley, rosemary, salt and pepper.  Simple. Yummy. Yay!

scampi ingredients 

Baked Shrimp Scampi (with low FODMAP version)


  • serves 4
  • 1 pound frozen deveined and peeled raw jumbo shrimp (21-25 per pound)
  • 3 1/2 tablespoons garlic infused olive oil
  • salt and pepper to taste
  • 4 tablespoons fresh lemon juice (1-2 lemons)
  • 1-2 teaspoons lemon zest (if you don't own a zester, just use a cheese grater to get the zest)
  • 3 tablespoons unsalted butter, at room temperature
  • 3 tablespoons flat leaf parsley, chopped
  • 1-2 teaspoons chopped fresh rosemary
  • 1 egg yok
  • dash of crushed red pepper, if you like it
  • 1/2 cup bread crumbs (FODMAPer use suitable brand, I used PaneRiso rice bread crumbs)


  1. Preheat oven to 375 degrees
  2. In medium casserole dish, add shrimp
  3. Cover with 1 1/2 tablespoons garlic infused oil (save the rest for later), lemon juice and zest.
  4. Add a dash of salt and pepper and set aside.
  5. In small bowl, combine 2 tablespoons garlic infused olive oil, butter, parsley, rosemary, egg yolk, crushed red pepper, bread crumbs and a dash of salt and pepper until creamy.
  6. Spread this mixture over shrimp.
  7. Bake shrimp for about 30 minutes or until shrimp is cooked through and bread crumb topping toasted.
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Double the portion and serve for the holidays.  Serious yum.

FODMAP friendly Hummus

Just a quick post today about hummus.  It’s an awesome snack food made with fiber rich chickpeas, tahini, garlic and everything a healthy heart could ask for….but for people with a FODMAP sensitivity–hummus can be a gut wrencher.

That’s because garlic has fructans, tahini just a 1/2 tablespoon is a source of GOS and fructans and of course, many legumes are quite a FODMAP load.  Which can be sad for someone with a sensitive belly, right?! :(

BUT….I like my version of easy to blend ‘hummus’ that is quite tasty and will be sure to satisfy your hummus craving while keeping your belly a happy camper.

MMMmmmm…Yes! Check this creamy hummus out! hummus

WE love this hummus at my house with sweet fresh carrots sticks.  In fact, my favorite carrots are pulled from the ground this time of year–very sweet indeed.

Canned chickpeas have less fructans and GOS than dried and soaked.  Why? Because fructans and GOS are water soluble fibers so the longer they are sitting in liquid (as in canned) the more fructans and GOS leach out in the liquid–and you will be rinsing and draining this liquid away. Monash U app has the limit for canned chickpeas at 1/4 cup per serving–so I would try to keep your ‘hummus’ portion around 1/4 cup or as tolerated!

FODMAP friendly Hummus


  • Portion size: 1/4 cup
  • 1 can 14.5/15 ounces chickpeas, drained and rinsed
  • 1 large lemon juiced (about 2 tablespoons juice)
  • 1 teaspoon cumin ( I tend to use a heaping teaspoon-- I love cumin!)
  • 1 tablespoon garlic infused oil
  • water to thin (about 2-3 tablespoons)
  • Corn tortillas, carrot sticks, red pepper strips to serve


  1. Add chickpeas, lemon juice, cumin, garlic infused oil into a blender or food processor fit with a steel blade.
  2. Blend mixture until creamy--adding water to desired consistency
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Sweeeeeet Potato Pancakes

The leaves are slowly falling off the trees here in New England.leaves

It’s a bit overcast today…a great morning to take my time and whip up a new recipe.

On the docket today:  Sweet Potato Pancakes with chopped walnuts infused with cinnamon and cloves–topped with a little butter and maple sugar.  Super easy and delicious.

Check these puppies out!

Sweet potato pancakes www.katescarlata.com

I purchased sweet potato puree at Whole Foods –just to simplify the process.  I didn’t use the whole can of sweet potato so I am saving it for another recipe that I hope to share with you later in the week.

The pancake batter makes about 9 medium pancakes–since I was making them for  just Russ and I–I used the extra batter and made a handful of mini muffins.  I will pack these up for a quick snack or grab and go breakfast.

I started with these basic ingredients.ingredients

Wheat tolerant folks can use their favorite pancake mix but I found this Gluten free King Arthur Pancake mix quite suitable for my FODMAPers.

I love this sweet potato brand (Farmers Market)–note they do not use BPA lining  in their cans.  Yay! I sure hope more companies follow suit. Of course, fresh baked sweet potatoes are always best–but I do like to streamline the process sometimes.  BPA is found in plastics and can linings–and unfortunately we have a lot of plastic used in our food supply.  BPA is linked with health risks. :(  Learn more about BPA here!

Look at the cute muffins I made with the extra batter!mini sweet potato muffins

So…here’s the recipe.  Save the extra sweet potato puree and add a scoop into your hot cereal, tossed into your brown rice with some fresh sage and garlic infused oil, or add to your favorite banana bread recipe!  Sweet potato has moderate FODMAPs but can be enjoyed in a 1/2 cup portion.

I sprinkled a bit of maple sugar on the top of my muffins and pancakes. If you’d like to try maple sugar, you can get it at speciality stores or Trader Joe’s Markets.

Sweeeeeet Potato Pancakes (low FODMAP)


  • Yield: 9 medium pancakes Serving size: 2-3 pancakes {can also make mini muffins with mixture}
  • 1 1/3 cup gluten free pancake mix (I used King Arthur GF pancake mix) OR if you are wheat tolerant -use your favorite pancake mix
  • 1 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • 1 egg
  • 1 tablespoon oil
  • 2/3 cup sweet potato puree
  • 1/4 cup water
  • 3 tablespoons walnuts, chopped
  • Butter and maple sugar added to serve { If desired }


  1. Mix pancake mix, cinnamon, cloves in medium bowl
  2. Add egg, oil, sweet potato and water mixing to blend.
  3. Fold in walnuts.
  4. In lightly oiled medium skillet, over medium heat, add about 1/4 cup mixture for each pancake and cook for about 5 minutes each side or until cooked through.
  5. Can serve with a bit of butter and a sprinkle of maple sugar.
  6. **To make mini muffins, preheat over to 350 degrees and fill mini muffin tins 3/4 full and bake for 15 minutes or until cake tester comes out clean.
  7. If desired, sprinkle maple sugar on top of muffin mixture prior to cooking.
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Buffalo Chicken Meatballs

Most people think anything spicy is a no go for people with IBS–but that is not always the case.  Some of my clients enjoy hot and spicy foods quite nicely. If you happen to be a spicy food aficionado –then you might like these hot balls….Buffalo Chicken Meatballs.  OMG–they are delish! Don’t they look yummy?buffalo chicken meatballs

My client Lauren shared this recipe with me…and now with you.  Thanks Lauren! Did I ever mention that I really have the best clients in the world?  I made these meatballs for my family and they were a hit. { I did adjust the original recipe a little to reduce the butter a bit}

We enjoyed our tasty meatballs with a side of wilted kale, toasted pine nuts and garlic infused oil, and a mix of roasted sweet potato and white potato slices.  YUM!buff meatballs

Buffalo Chicken Meatballs (low FODMAP)


  • Serves 4-5
  • 2 Tablespoons butter
  • 1/3 cup hot sauce ( FODMAPers choose one without garlic or onion)-such as Texas Pete's
  • 3/4 -1 pound ground chicken breast
  • 2/3 cup Glutino plain bread crumbs or other favorite alternative
  • 1/4 cup diced celery (meets celery 'cut off' for FODMAPers per serving)
  • 1 egg


  1. Melt butter and add to hot sauce...let cool for 10 minutes
  2. Pour hot sauce mixture over ground chicken, add bread crumbs, celery and egg.
  3. Stir mixture until well mixed.
  4. Roll into 1 1/2 inch balls and place in oiled 9 inch square pan.
  5. Bake at 375 degrees for about 25-30 minutes or until cooked through.
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I hope you like this recipe. I don’t know what it is lately….but I am loving anything with hot sauce!