Tag Archives: FODMAPs

Research Study: Looking for Participants.

My friends at U. Michigan are researching the role of diet in fecal incontinence.  I know…a sensitive and private subject for many.  Diet can help this condition….but of course, we need to prove this with research!  So, if you experience fecal incontinence and would like to participate in this study to help researchers, the medical community and ultimately patients gain a better understanding of the impact of diet on this condition, kindly contact U. Michigan research team via phone or email: (734) 647-3374 or email at FI-Diet-Study@umich.edu   Don’t worry you don’t need to go to Michigan to participate, much of the study is completed via phone or Skype.

“Dietary study for accidental bowel leakage due to loose/watery stools.” Study informationFI flyer


Greek Pasta Salad

Chickpeas, fresh oregano, feta, Kalamata olives and heirloom tomatoes were the inspiration for this delish recipe.IMG_4479

Russ wanted wheat pasta. I talked him into trying some gluten free rice pasta instead.  We tossed the warm rice pasta with these delightful ingredients. The verdict: YUM.

IMG_1774Fresh herbs always add nice color and a yummy flavor to a recipe.  I chose fresh oregano for this recipe. Although chickpeas like most other legumes tend to contain a fair dose of FODMAPs, canned chickpeas make the Monash cut-off if you stick with a 1/4 cup portion of drained, rinsed canned chickpeas.

This recipe is great at room temp, but makes a tasty leftover too.  For the dressing, I used a commercial dressing that looks good for FODMAPers and is gluten free! The dressing is called Christo’s Yasou Greek Salad Dressing…but you certainly can substitute my Mustardy dressing for a homemade dressing to make this pasta dish tasty too.  I love a good homemade dressing but sometimes it’s nice to simplify the mealtime prep and use a commercially prepared dressing. Unfortunately, there are very few dressings that are made without garlic and onion. FODMAPer tip: If the dressing ingredients contain the words: natural flavor this could be hidden garlic and onion.

We enjoyed this delicious pasta salad with grilled chicken that was marinated in the Greek salad dressing (noted above) with a little fresh lemon juice and oregano.  It was a perfect light dinner meal–just right for the warm weather we have been enjoying here in New England!IMG_1776Here’s the recipe! Hope you enjoy it! :) I think it would make a great side dish at your next summertime BBQ!

Greek Pasta Salad


  • Serves 4
  • 4 ounces uncooked gluten free pasta (cook according to package directions)
  • 1 cup canned chickpeas, drained and rinsed
  • 1/2 cup crumbled feta cheese
  • 1/2 cup pitted Kalamata olives, rough chopped
  • 2 cups chopped fresh tomatoes
  • 2 tablespoons chopped fresh oregano
  • 1 tablespoon fresh lemon juice
  • 1/4 cup favorite low FODMAP dressing (savory style with oil and vinegar base) I used Christo's Yasou Greek Salad Dressing


  1. Drain pasta and place in medium size bowl. Add in chickpeas, feta, olives, 1 tablespoon of oregano and tomatoes.
  2. Drizzle with lemon and dressing. Gently stir to mix.
  3. Season with salt and pepper, as desired.
  4. Garnish with a little more fresh oregano on top.

Layered zucchini

Cheesy Layered Zucchini Stacks

How about this? Sliced zucchini and tomato layered with cheese into an individual serving stack!  So simple, yet so good.  And, yes, low FODMAP!Layered zucchini

I have been somewhat remiss with the blog this week because I have been researching the latest data on the gut microbiome, IBS, small intestinal bacterial overgrowth and all of the important topics I will be sharing with colleagues next Thursday at my Advanced Digestive Health Seminar.  I am so excited to share that 2 top gastroenterologists will be conferencing in during the talk to discuss some of their latest research projects…HOT off the press! Digestive health and the gut microbiome are very exciting areas of research these days!  I can’t wait to share some of this research with my colleagues!

It’s hard to believe but my blog is coming up on its 4th birthday on March 15th.  Yikes.  Not sure how that happened!  Anyway, bear with me over the next couple of weeks, I have a few presentations that are pulling me away from the blog and into research mode.  I promise, when the dust settles I will share what I have learned with all of you!

But, I did want to share a quick recipe with you, Cheesy Layered Zucchini Stacks. MMMMMmmmm good!Layered zucchini baked

Cheesy Layered Zucchini Stacks


  • Recipe makes 2 serving can double or triple as desired.
  • 1 medium zucchini, ends trimmed, cut in very thin 1/4 inch slices the long way (not rounds)
  • 2 tomatoes, cut in 1/4 inch slices
  • 1/2 cup finely shredded mozzarella cheese
  • 1/4 cup fresh basil, cut in thin strips
  • Salt and pepper, to taste
  • 1 tablespoon olive oil


  1. Preheat oven to 350 degrees, line cookie sheet with parchment and lightly oil.
  2. Layer a slice of zucchini, followed by a couple tomato slices along zucchini slice, followed by a sprinkle of cheese and repeat layering into a stack. I used 3 slices of zucchini per stack!
  3. Season with salt and pepper as desired and drizzle with small amount of olive oil over the top.
  4. Bake for 20 minutes or until fork tender.
  5. Add fresh basil to top of cooked cheesy layered zucchini stacks.

OH…also wanted to share a quick product find!  Russ and I are in the process of getting a little cottage in Maine.  A dream come true….really! On our recent visits to Maine, we have stopped into Stonewall Kitchen in York, Maine.  I LOVE it there!! Well, I found a very yummy gluten free scone mix that appears suitable for my FODMAPers.  Of course, I bought it and made the scones. They were super yummy.  Best…fresh out of the oven! And the raspberry jam is nice too!Scones


Asian soup

Asian Noodle Soup with Gingered Chicken Meatballs

You would think I would have had my full of Asian inspired cuisine after my trip to Japan and Thailand….but somehow I just really needed to make this dish! Asian Noodle Soup with Gingered Chicken Meatballs.  Russ and enjoyed a similar soup-cooked in front of us at the restaurant- while in Japan a couple weeks ago! Asian soupThis soup was so easy and was such a comforting meal.

First I made the meatballs which included ground chicken breast, grated fresh ginger, garlic infused oil, sliced green onion and a little dash of toasted sesame oil, soy sauce, gluten free bread crumbs and an egg.

Ginger is a belly friendly ingredient.  It is low FODMAP, gluten free (of course) and helps the stomach contract and empty.  I was fortunate to have plenty of ginger in my freezer courtesy of Frieda’s produce! Tip: I store my ginger in my freezer–it stay fresh longer and is easy to grate that way.

I used cellophane noodles but you can sub in rice noodles if you’d like. Asian soup bowlI lightly rolled the meatballs and popped them right into the hot broth.  The noodles are cooked in separate bowl by simply pouring hot boiling water over them and letting them sit for about 20 minutes. Then I drained and rinsed the noodles, tossed them on a cutting board and just sliced them up into smaller size strands for less messy eating!

Oh…and I am so excited about this nice article written about my 21 Day Tummy Cookbook! Have you seen this cookbook yet?  Well, it features all low FODMAP recipes that are made from simple ingredients and that are rich in protein and the anti-inflammation mineral, magnesium…a nutrient most Americans fall short on! Unknown-3

And hey…I am feeling generous again…so if you would like to win a copy of this fab cookbook, leave a comment saying, “I want the cookbook!”  and you will be entered to win. It’s that easy.

And Dietitians:  My upcoming workshop is filling up and I am very excited to teach about more about FODMAPs–including the latest from the outstanding research group at Monash University, small intestinal bacterial overgrowth, and exciting information about the gut microbiome and health.  Interested? Please consider signing up here sooner than later as space is limited!

Oh and here’s the soup recipe!

Asian Noodle Soup with Gingered Chicken Meatballs


  • 32 ounces low FODMAP chicken broth
  • 1 lb. ground chicken breast
  • 1 tablespoon grated ginger
  • 1/2 cup gluten bread crumbs
  • 1 teaspoon sesame oil
  • 2 green onions, sliced (green part only)
  • 1 egg
  • 1 tablespoon garlic infused oil
  • 1 tablespoon reduced sodium soy sauce (I used San-J, tamari)
  • 3 ounces rice or cellophane noodles
  • 1/2 cup diced water chestnuts ( I used canned; drained and rinsed)* optional
  • 1 cup thinly sliced carrots
  • Garnish, fresh cilantro, fresh parsley or sliced green onion-green part only* optional


  1. In medium stock pot, add broth and heat on medium high until boiling.
  2. In medium bowl, add ground chicken, egg, soy sauce, green onion, garlic infused oil, sesame oil, grated ginger and bread crumbs--mix to blend.
  3. Roll meatballs into bite size balls and add carefully to hot broth. (I don't like too much meat in my soups--so I saved about 1/3 of the chicken mixture--made 2 burgers with the meat and froze for later.)
  4. Add sliced carrots and water chestnuts to broth.
  5. Reduce soup to medium and let simmer for 20 minutes or until meatballs are cooked through.
  6. While soup is simmering, boil water in kettle and pour over noodles as directed on label. Let sit, drain and rinse.
  7. Pour noodles on cutting board and lightly chop to more manageable size for easier consumption.
  8. Add noodles to simmering soup for a minute or two.
  9. Serve soup and garnish as desired.

3 coconut sticky rice

Thailand’s Best Dessert: Sticky Rice

What am amazing trip to Thailand!

Glad to be back home (a big jet lagged!) but I enjoyed every single minute in Asia. Especially those elephants….seriously…SO big,  yet so gentle and sweet.IMG_6044Besides these big creatures…what I liked best about Thailand….the food! Serious yumminess. Fresh fruits and veggies galore!! A dietitian’s dream.

I am a fan of coconut…and Thailand did NOT disappoint!

Now that I am back home…I am back in my kitchenhappily in one of my favorite places on earth!

So, I decided to cook up a traditional Thai dish, Mango Sticky Rice…sans mango for my FODMAPers!  I popped a few pieces of fresh naval orange on the rice pudding instead.  This dessert takes some time to create…but to me, it’s worth it.Sticky rice on marbleI adapted my recipe, from this recipe found here on Epicurious.

I followed the recipe but deleted the mango and reduced the sugar in the first coconut milk mixture that is added directly to the rice… instead of 1/3 cup cup sugar, I added just 2 tablespoons. Otherwise, I followed the recipe.  The recipe calls for sweet rice or glutinous rice (there is no gluten in glutinous rice–the word is added as the rice has a sticky or glue like consistency to it.) This is a fun recipe that can be made in advanced and chilled.

A few highlights from our Thailand trip:

  • Patara Elephant Farm:  Russ and I did a 1/2 day visit which we found was plenty of time to enjoy the elephants, learn more about them and their habitat. Patara is known to treat the elephants humanely.  Click here for their site.
  • Tribal crafts: Russ and I enjoyed the night bazaar in Chiang Mai and found some really cool local crafts–very inexpensive scarves, coin purses and festive pom pom key chains. Check my instagram feed as I will be doing a little give-a-way soon!
  • Coconut everything: coconut water, candy, rice, and sorbet.  The sorbet was made of coconut milk and fresh coconut flesh….a-m-a-z-i-n-g!
  • Gracious and kind people.
  • Thai massages–so inexpensive and so relaxing.  Russ and I actually fell asleep during our massages!
  • Koh Samui–especially our hotel. We upgraded to a villa and it was well worth the extra money. It was the most beautiful hotel room I have ever stayed at…with our own little pool, 4 posted bed with canopy netting and a wall size glass wall looking out on a private garden with a water fountain and pond.  The food at the morning buffet included SO many low FODMAP options too! Yay!

And for the animal lovers….here are a few elephant pics for you!

Russ and I getting sprayed by these big elephants!
IMG_6341And me…just lovin’ up and feeding my elephant for the day named Mah-deet.IMG_5961This little guy is about 18 years old and the dad of two little cute elephants.  We rode the elephants bare back up to their farm.  What an amazing experience.

Stay safe in you live in New England with all this crazy snow …grateful I missed that last two storms while I was away!  And… give this sticky rice a whirl…if you like coconut, you’ll like it! MMmmmmmm….3 coconut sticky rice


Chocolate and FODMAPs

After a long wait, the Monash team analyzed chocolate last year and the news was glorious! YES….small amounts of dark chocolate would fit the low FODMAP diet criteria. IMG_1008edit-1 FODMAPers around the globe rejoiced! And I was one of them!

For those who don’t know my history, here is a little recap:

I am a registered dietitian and a low FODMAP diet follower.  I have learned which FODMAPs trigger my symptoms and back off eating them when I want a calm belly.  For me, the low FODMAP diet was a long awaited answer to my very sensitive tummy post intestinal resection.  When I was pregnant with my middle son, I developed a strangulated  intestine and required immediate surgery to save my life–and that of my little growing baby within. It was a very scary time. I was in the hospital for 10 days and every morning the obstetric nurse came with the doppler to listen for my son’s heart beat.  Honestly, I cried every time I heard it.  Despite a miserable post-operation course, I felt so grateful that my son survived this trauma.  Every day that I see my college aged grown boy, I feel extremely blessed.  With 6 1/2 feet of my intestine removed along with of my ileo-cecal valve (the door between the small and large intestine), I struggled with terrible pains and cramping…daily. I later developed small intestinal overgrowth (yikes!) which as many of you know…is NO fun! Unfortunately, I am a high risk for small intestinal bacterial overgrowth since I don’t have my ileo-cecal valve.

But the low FODMAP diet has kept me in check. Fortunately, I had my nutrition degree throughout this ordeal and kept abreast of the research in GI nutrition. I learned about the low FODMAP diet back in 2009. Since then… I have been a new person.  It’s been such a rewarding experience to share what I have learned about FODMAPs with all of you. Really. Rewarding.

So…le’t talk chocolate. I mean, really, what’s more important? Ha!IMG_1014editt-1

Monash gives dark chocolate the ‘green light’ for a 30 gram portion.  Because chocolate can be a GI irritant and  is high in fat–tolerance is variable. Bottom line: Don’t over do it!!  So what’s a 30 gram portion–about 2 tablespoons of semi sweet morsels.  For cocoa, the limit is 2-3 heaping teaspoons–about 1 heaping tablespoon.

In an article in Antioxidants and Redox Signaling in November 2011 titled: Cocoa and Chocolate in Human Health and Disease, the authors note that cocoa has more phenolic antioxidants than most foods. Epicatechin (a natural plant phenol antioxidant) in cocoa provides a favorable effect on the blood vessels (lowers blood pressure). Cocoa polyphenols provide anti-inflammatory effects too. Cocoa can protect our nerves from injury and inflammation, protect the skin from UV radiation when applied on the skin( ie cocoa in lotions), and may help us feel full, preventing over eating. Chocolate may improve our mood (Ah…ya think? Yup.)  The summary of this article: The benefits of eating moderate cocoa or dark chocolate consumption likely outweighs the risks. Yahoo! :)

I am a big fan of fruit dipped in a little chocolate because a small amount just really hits the spot! IMG_0996edit-1I simply melt 2 tablespoons of semi-sweet chocolate chips with a drizzle of vegetable oil and heat in the microwave about 30 seconds and stir. Sometimes you need to heat the chocolate a little longer to get the morsels to melt (microwaves vary)–just watch the chocolate closely as you don’t want to burn it.

Choose a semi-sweet chocolate chip that has low fiber (1 gram or less) such as Ghirardelli semi-sweet chocolate chips. The potential FODMAPs in dark chocolate are fructans and GOS, fiber sources.  So, I like to choose those with lower fiber amounts. Some fair trade chocolate is quite high in fiber.  Of course, milk chocolate should be avoided as it contains lactose.

Just a little chocolate added to fruit makes a delicious dessert.  You can dip the fruit in the chocolate or drizzle the melted chocolate over a low FODMAP fruit kabob.  I like to add a little sprinkles because I think they are fun.  Nonpareils typically are made with sugar, cornstarch and confectioner’s glaze–so would be low FODMAP.

No major recipe today, just melt, dip or drizzle–it’s really quite easy.



Low FODMAP Grocery Shopping: UK vs US

Last week, with the help of my colleague Emma Carder, a FODMAP expert dietitian from the UK and my friend Gill, we highlighted some cooking differences and tips in the UK vs US  for FODMAPers. This week, Emma and I provide some tips for grocery shopping and low FODMAP brand names in the UK along with a few US alternatives.  UKUSAgroceryshoppingAs most brand name food items have NOT been tested, brand name foods below are recommended  based on listed ingredients only.  Brand name product recommendations may change over time as more food analysis of brand name foods is accomplished.

If you live in or travel to the UK while following the low FODMAP diet, here are a few tips from Emma Carder Freelance UK Dietitian & Registered Nutritionist

Emma, do you recommend certain brand gluten free bread for those on the low FODMAP diet?  Thankfully, gluten free (GF) breads and bread products like pittas, wraps, bagels, pizza bases are a lot easier to find in UK shops now than they were a few years ago. Larger supermarkets tend to have a separate ‘free from’ section for these products again though, due to increasing demand, they often sell out! I often advise people to buy a few products and freeze them so you don’t get caught short! Plus as they’re more expensive to buy freezing helps avoid wasting any too!

These brands & supermarkets listed below all have a few FODMAP friendly bread and bread products available within their ranges. Be sure to read the ingredients for any high FODMAP ingredients such as fruit juice concentrates apple & pear juices, inulin, onion, garlic etc….

Genius | Dietary Specials | Udi’s | Barkat (available via glutenfree-foods online shop)

Tesco | Asda | Marks and Spencer | Sainsbury’s | Waitrose | Coop

If you struggle to find any products in your local shops then buying online can be a good alternative (see below for some free from websites)

US low FODMAP bread/wrap alternatives: UDIs white sandwich bread is a popular choice for bread. Rudi’s original plain tortilla wraps appear low FODMAP as well. Udi’s also makes a nice pizza crust too!

Emma, do you recommend any suitable granola/muesli or ‘energy’ bars that are suitable for a low FODMAP diet?  This is a trickier question to answer as virtually all of them seem to have 1 or more added FODMAPS usually honey, fructose, FOS, inulin …….At the moment these are fodmap friendly :)

9 Bar: Peanut, Cracked Black Pepper

9 Bar Indulge: Cocoa & Raspberry, Cocoa & Coconut, Cocoa & Hazelnut

US Alternatives: Go Macro peanut butter bars (have plain and chocolate chip variety. There is a small amount pea protein in some of these but they are well tolerated by my clients), Nature’s Valley Peanut Butter Granola Bar (has small amount of soy flour-but well tolerated by my clients).

Homemade snacks (some ideas below) can be easy to make and frozen for when you need them!

Dietitian UK: Easy Banana & Yogurt Muffins (yogurt <2tbsp. per serving or could swap to a plain soya) CookLowFodmap: Homemade oatcakes (+ your fav topping *mine is peanut butter & sliced banana!)

Emma Carder Nutrition: Fodmap Friendly Scones

Two Dietitians Do The Fodmap Diet: Fruity Flapjacks

If you have a favourite recipe that’s got a high FODMAP ingredient, why not try it with a fodmap friendly swap it’s sure to taste just as good 😉

For a snack on the go to make at home, consider my peanut butter quinoa bars.

 Emma, I have heard of Sesame Snap Bars, what are they?

These are fodmap friendly bite sized sweetened sesame seeds basically just sesame seeds, glucose syrup & sugar!

 Are there any suitable milk brands in the UK you recommend?

For regular cow’s milk without the lactose – Arlo’s Lactofree milk is very popular and now available in full fat, semi skimmed and skimmed varieties (fresh & UHT long-life). It’s generally easy to find and usually sits alongside the fresh soya milks in the supermarkets. Marks and Spencer have also recently started selling their own lactose free milk.

In the US, lactaid, Organic Valley lactose free milk & Dairy Ease make suitable lactose free cow’s milk.

Dairy free milk alternatives; soya, oat, rice, nut and coconut milks are all widely available in UK from supermarkets, health food shops and online. Although the majority of these have added calcium and B12 it’s always wise to double check. Some of these milks contain FODMAPs especially– fruit juice concentrates, apple juice, fructose and inulin (chicory root) so do read the labels.

Popular brands in the UK include: Alpro, Oatly, KoKo, Provamel and My Dairy –Free Dream. The supermarkets: Asda, Tesco, Sainsbury’s, Waitrose, Marks and Spencer and Morrisons all produce their own varieties of dairy free milks as well.

In the US, the only suitable soy milk appears to be 8th Continent-made from soy protein vs. the whole soybean. There are many rice and coconut milks that appear suitable. Always read label ingredients to ensure no added inulin or other FODMAPs are lurking! Avoid almond milk at this time until more formal testing. It likely is high in oligosaccharides-fructans and GOS.

Provamel also make a pouring natural soya breakfast yogurt which is great with a suitable granola, museli or overnight oats. Again though it’s not supplemented with calcium so you’d need to ensure getting enough from other foods.

What is a good brand of lactose free yogurt that you have found in the UK?

Arla’s Lactofree yogurts are a great option, available in strawberry and raspberry. They tend to be located in separate lactose free chilled sections and often sell out as they are very popular! If you don’t see any, keep checking or ask the store if they have any in stock.

Other fodmap friendly lactose free yogurts brands in the UK include: Alpro and Provamel. These are made using hulled not whole soya beans. Not all flavours are fodmap friendly though as some include: inulin, fructose syrups and fruit concentrates such as apple. Some flavours below that are friendly include – :)

  • Alpro Big Pot: Simply Plain along with Strawberry & Rhubarb are suitable both AND contain added calcium, vitamins B2, B12 & D
  • Provamel Big Pots: Natural (& small pots), Lime & Lemon Balm, Vanilla, Blueberry (& small pots), Forest Fruits (& small pots), Raspberry & Vanilla (small pots only) No added calcium or vitamins need to ensure getting enough from other foods.

Provamel yogurts can be found in some health food shops e.g. Holland & Barrett or Whole Foods (mainly London but also Glasgow & Cheltenham) or online via e.g. Ocado, Goodness Direct & Real Foods.

US low lactose yogurt includes Green Valley Yogurt (low lactose sour cream and cream cheese also available) and some Yoplait lactose free yogurts (stick with low FODMAP fruit flavors).

Fodmap Friendly Shopping & General Info

Any particular stores that you recommend for patients to secure gluten free products?

All the big UK supermarkets mentioned above will have ‘free from’ sections where FODMAP followers can hopefully find some suitable products. If you live out of town or only have access to small stores then you may struggle to find suitable products. Online shopping could be your best option here via supermarkets, independent ‘free from’ stores or directly from manufacturers online shops.

Online Free From Stores e.g.

Simply Free, Goodness Direct, Gluten Free Direct, Real Foods, Freego

Product Specific Online Shops e.g.

Doves Farm

Glebe Farm

Foodamentalists – UK online gluten and wheat free store selling pies and baking mixes. Their brownie, chocolate cookie, doughnut and Yorkshire pudding mixes are all fodmap friendly.

Isabel’s Kitchen – UK gluten free wheat free home-baking range. Several products in the range; batter mix, easy pud chocolate, sponge cake and Yorkshire pudding mix are also fodmap friendly! The range can be found in Asda & Booth stores or online via Ocado, Real Foods and Simply Free.

Foods You Can is a great overall UK resource for anyone living with a food intolerance or allergy.

In the US, I have a grocery list to get you started!GROCERYPOSTER_sept29_blog_HANDOUT

I posted this info in my first UK post, but feels it bears repeating!   If someone is looking for a dietitian to guide them in implementing the low FODMAP diet, how would they go about finding a skilled dietitian in the UK?

King’s College London holds an up to date record of UK and international dietitians that have undertaken their Professional Low Fodmap Course.

You can also search The British Dietetic Association Freelance Dietitian Group for private dietitians with an interest in IBS.

In the US, Patsy Catsos has an online FODMAP knowledgeable RD listing and I have one in the works….should be posted in the next week!

Emma, do you have any UK sites that you recommend for low FODMAP diet followers? 

My Top 4 in no particular order!

 Kings College London (FAQs)

Cook Low Fodmap (Recipes)

Two Dietitians Do The Fodmap Diet (Recipes, information & links to other great resources)

Clinical Alimentary (Recipes, information & links to other great resources)

My site Emma Carder Nutrition also has a few fodmap friendly posts as well e.g. gravy, scones & cookies

So there you have it!  I can’t thank Emma enough for all the time she took to answer all of my questions! Hopefully this helps navigate the low FODMAP diet a bit easier whether you live in or travel to the US or UK!





Low FODMAP Baking: US vs. UK



Hello Friends! As you probably know, the low FODMAP diet has gone global!

Thankfully, I might add, as there are many IBS sufferers around the globe. Periodically, I receive queries about the differences in baking, food selections etc. in the UK vs. US. So along with my good friend Gill, a fabulous baker, who grew up in the UK but now resides in the US and my colleague, Emma Carder, a UK based dietitian and FODMAP expert, here are some FAQs to help you sort out some of the differences.  Thanks Gill and Emma!

Let’s start with baking tips!

What is the equivalent of a 350 degree oven in the US to Celsius used in UK?  180 degree C or Gas mark 4 is the alternative (these options are usually stated in UK recipe books).

How do our measurements differ in the UK? For instance, a cup of flour in the US would be what in the UK?  This is always something I struggle with as cup sizes between countries can vary. I like this easy to follow US Cups Conversion Table from Dove’s Farm. Though there are slight variations from country to country–the UK  the measurement for 1 cup of flour would be slightly greater than listed in this conversion table 1 cup flour is 128 g (4.5 oz.).

How about a tablespoon measure in the US vs. UK–any difference?  Personally, I do not change anything when using a tablespoon measurement – I just use the US measurement. Though there is a slight difference: 1 tablespoon US (tbsp.) in volume  Equals: 0.83 tablespoons U.K. (tbsp. Imperial).

Emma, what flour blends do your recommend to low FODMAP diet followers?  Here in the UK we have a huge variety of individual gluten free (GF) flours available to buy in supermarkets, health food shops and online. They are made from all sorts of different grains, seeds, beans and starchy tubers! I’ve noticed that GF recipes are becoming increasingly adventurous by using a wider variety of different GF flours.

It’s definitely worth remembering though that not all GF flours have been FODMAP tested yet e.g. sorghum and teff. We know flours made from rice, potatoes, quinoa and corn (maize) are great to use on their own or in a shop bought blend as these have tested low for FODMAPs. Flours made from oats, amaranth, buckwheat, soya bean, chickpea (garbanzo), fava (broad) bean have on the other hand tested amber/red for FODMAPs. Followers may find they have to avoid or limit foods made from these flours to suit their individual tolerance.

In the UK popular, fodmap friendly, All Purpose GF flour brands include Dove’s Farm & Glebe Farm. These are a blend of rice, corn and potato starch. The Dove’s Farm blend also contains tapioca (not yet tested for fodmaps). Despite this, it does seem to be well tolerated by FODMAP followers possibly because it’s a starchy tuber, similar to potato and less likely to contain short chain fermentable sugars.

What lactose free milk would be suitable to cook with in the UK, Emma?  For regular cow’s milk without the lactose – Arlo’s Lactofree milk is very popular and now available in full fat, semi skimmed and skimmed varieties (fresh & UHT long-life). It’s generally easy to find and usually sits alongside the fresh soya milks in the supermarkets. Marks and Spencer have also recently started selling their own lactose free milk.

Any other differences that you encountered when you moved here in regard to cooking in the US vs UK, Gill?

The main difference is that I would always use a scale in the UK to weight before I bake or cook.  Here I now have the cup and jug measurement tools so that I can make the US recipes!  Also, is it not popular to buy boxed baking ingredients for example, Betty Crocker Cake baking products.  Everyone I know would bake from scratch in the UK (this may have changed since I have lived there) I had never even tried a boxed cake recipe until I moved here.

In the UK, most people would use Self Raising flour to bake cakes they would not buy plain flour and then add the raising agent.

Do you find this to be true as well, Emma? We do have a love for self raising flour in the UK but I’d say folks would feel equally at home baking cakes with plain flours and adding the raising agent separately. The following can work well to convert plain flour into self-raising:  Add 1 teaspoon of baking powder per 175g of plain flour and a pinch of salt

I also found this website that highlights the different names of foods in the UK vs. US and also provides suitable measuring and baking tips!

And more US–> UK translations! a cupcake = a fairy cake, a cookie is a biscuit, Eggplant = Aubergine, French fries is called Chips, Arugula is called Rocket, Granulated sugar = Caster sugar!

For more on info on FODMAPs in the UK, I recommend Emma’s site …visit Emma at Emma Carder Nutrition (and check out her low FODMAP scones recipe…mmmm!!)

Emma also recommends the following UK sites:

Kings College London (FAQs)

Two Dietitians Do The Fodmap Diet (Recipes, information & links to other great resources)

Cook Low Fodmap (Recipes)

Clinical Alimentary (Recipes, information & links to other great resources)

If someone is looking for a dietitian to guide them in implementing the low FODMAP diet, how would they go about finding a skilled dietitian?

King’s College London holds an up to date record of UK and international dietitians that have undertaken their Professional Low Fodmap Course.

You can also search The British Dietetic Association Freelance Dietitian Group for private dietitians with an interest in IBS.

My next UK vs US FODMAP post will feature Emma and my tips to secure food brands that appear to be low FODMAP diet suitable based on ingredients in the UK –and of course, some US brands too! Stay tuned!


Gorilla Munch Trail Mix Ready to EAT

Gorilla Munch Trail Mix Treat

One of our family favorite breakfast cereals is Nature’s Path Gorilla Munch!  This slightly sweet little ball of corn is so tasty.  And my clients love it too!  I have used this cereal in a variety of recipes….today’s featured recipe is a Gorilla Munch Trail Mix!Gorilla Munch Trail Mix Ready to EATIn my recently launched balanced box for a digestive peace of mind,  I created a super yummy chicken tender recipe with a nice crunchy coating including crushed Gorilla Munch. This recipe is exclusive to the box! Mmmm! IMG_0526 Today’s recipe is super easy! Just mix some gluten free pretzels, Nature’s Path Environkidz Gorilla Munch cereal, a few semi-sweet chocolate chips, a handful of pepitas (hulled pumpkin seeds) and salted peanuts.  And you are good to go!

Gorilla Munch Trail mix

A sweet and savory combo…just perfect!  I keep a supply on hand to take as a snack on the go.   Want to whip some up?  Well, then…here is the recipe!

Gorilla Munch Trail Mix Treat


  • Serving size: ~1/2-3/4 cup mixture
  • 2 Cups Gluten free Pretzels ( I use Synder's of Hanover GF pretzel sticks)
  • 2 Cups Nature's Path Gorilla Munch
  • 1/2 cup semi-sweet chocolate chips
  • 1/4 pepitas
  • 1 cup salted peanuts (just salted, no extra seasonings)


  1. Mix ingredients and store in air tight container.

Oh…and just because you know I am in love with my crazy dog Lucy.  I thought I would share a few pictures of her from our weekend!russ and lucyAnd here…getting some exercise!lucy sSo cute, right?! :)


Coconut and the low FODMAP diet


Today’s Tuesday tip is about coconut! Early FODMAP research papers listed coconut milk as HIGH FODMAP…but more recent food analysis has yielded different results.  thelatestscoop

So…here’s the scoop about coconut for low FODMAP diet followers.  Per the Monash app my go to resource

  • Coconut milk (canned) is allowed in 1/2 cup portion per meal or snack
  • Coconut water is allowed in SMALL quantity < 1/4 cup per meal or snack
  • Shredded dried coconut is allowed in 1/4 cup per meal or snack

And of course, coconut oil which has NO carbs–has NO FODMAPs and can be incorporated per your personal health goals.

I love the flavor of coconut so try to incorporate a little whenever possible. :)

I have some fun recipes this week and a probiotic post coming up to share…so stay tuned.

And today, I am giving away a wonderful cookbook, Artisanal Gluten Free Cooking.   Not all the recipes are low FODMAP but many can become low FODMAP with a few simple tweaks.  It’s a gorgeous cookbook written by a husband and wife, Kelli and Peter Bronski.  Peter has celiac disease and Kelli has worked in the hospitality and restaurant business for years…and they collaborated to create this great cookbook!  Check it out!cookbook

If you’d like a chance to win this gorgeous book, this is what I am hoping for in exchange for a chance to win…

As you may have noticed I launched a new product:  a balanced box for a digestive peace of mind.  This box contains 5 delicious food products, recipes, a grocery shopping pad and more.  The feedback on the balanced box has been terrific…and we are so excited about it here at katescarlata.com! So much so… we can’t wait to launch the next box.  So…what I would LOVE to know is what would you like to see in the next box?  Recipe ideas? Fun products? Food samples? Please share…and you’ll be entered to win this beautiful gluten free cookbook!