Tag Archives: LOW FODMAP


Baked Oatmeal Cups for on-the-go!

I have been in Maine the past 2 weeks, working some, baking some and enjoying nice long walks with Lucy, my chocolate lab.  It’s been a nice mix between work, enjoying nature and our little cottage. Today’s recipe is one that I have been wanting to try for a while…baked oatmeal. I opted to bake the oats in a muffin tin for an easy grab and go breakfast option or a nice filling snack.

Here they are…ready for the oven!


I like breakfast meals that don’t require a lot of work. By nature, I am not a morning person. My baked oatmeal cups are a great way to get a protein power boost as I included protein rich, eggs and lactose free milk. I added various toppings too, such as: mini semi-sweet chocolate chips, sliced strawberries with almonds, and cranberries with chopped walnuts. I left a few plain too. I keep them in an airtight container in the refrigerator. Eat them cold or heat them up!

IMG_1945Enjoy a nice baked oatmeal cup with a cup of your favorite tea* or coffee for a quick but nourishing snack or as part of your breakfast.

I added a little scoop of all natural peanut butter on a mini chocolate chip oatmeal cup.  And, someone, wanted some…lucy s

*FODMAPers avoid fennel, oolong or chamomile tea while on the elimination phase of the low FODMAP diet.

Baked Oatmeal Cups for on-the-go!


  • Makes 12 muffins: serving size 1 muffin
  • 2 eggs
  • 2 tablespoons vegetable oil such as grapeseed or canola oil
  • 1/2 cup water
  • 1 cup lactose free milk
  • 2 teaspoons vanilla extract
  • 1/3 cup brown sugar
  • 2 1/2 cups old fashioned oats
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • Optional toppings: mini semi-sweet chocolate chips, sliced strawberries and almonds, cranberries and walnuts (I used frozen cranberries)


  1. Preheat oven to 350 degrees F.
  2. Line 12 muffin tin pan with paper liners
  3. Whisk together eggs, oil, water and milk.
  4. Blend in vanilla, brown sugar, oatmeal, baking powder and cinnamon.
  5. Let batter sit for a couple minutes to thicken a bit and stir again.
  6. Pour batter into measuring cup, refilling as you go along, and pour evenly into muffin tin cups almost to the top of the liner.
  7. Top with toppings as desired.
  8. Bake for 20-25 minutes, when cooked through and slightly browned on edges.


FODMAP updates & Give-A-Way

Happy Tuesday and Hello FODMAPers!

The food database for FODMAPs continues to grow thanks to Monash University researcher’s hard work.  Spaghetti squash and chestnuts get the green light. Watching the low FODMAP grow-up has been exciting!  I have been following the updates on the low FODMAP diet since 2009. And, yes, the diet is evolving.  If you are new to the diet, you will find numerous out-dated food lists online.  Dietary analysis of FODMAP content is an ongoing process, so be sure you are retrieving the most up-to-date information! It can be frustrating and confusing at times as different lists show different information.

Monash shared one of my favorite spaghetti squash recipes when they provided their update on their food analysis. How cool is that?!  If you are a spaghetti squash fan, do check this recipe out!

IMG_1754On other low FODMAP notes, I am still reviewing the study abstracts provided at DDW, (digestive disease week conference) and found an interesting Italian study looking at the low FODMAP diet and rifaximin (antibiotic) in small intestinal bacterial overgrowth (SIBO) patients. This study looked at the benefit of treating SIBO with rifaximin and the low FODMAP diet or rifaximin and normal diet or low FODMAP with placebo (not an antibiotic). Findings: After 12 days, the low FODMAP and rifaximin group AND the normal diet and rifaximin  group had significant improvements with bloating and abdominal distention, but the placebo + low FODMAP diet noted only slight improvement in symptoms. Researchers summarized this study saying that patients with IBS and SIBO seem to benefit best from combo approach of low FODMAP diet and antibiotic therapy.  For those interested, I do have a $10 e-booklet with my thoughts on SIBO based on my clinical observations and hours of research I have spent learning more about this condition, found here.  There is no consensus or evidenced based therapy on how to treat SIBO from dietary standpoint…yet.  But, I have find the low FODMAP as this study notes, offers the best relief along with antibiotics without OVER-restricting the diet.

GIVE-A-WAY!!  Today, I want to give you the opportunity to win a 6 pack of one of my favorite crackers.  Crunchmaster reached out offering a give-a-way for my blog…and of course, I say, YEEEEEES, thank you! Unknown-8Crunchmaster 7 Ancient Grain crackers have not been tested for FODMAP content YET! Brand name testing of foods is coming…but it will be a while before we have a full database of this information!  Companies, of course, can inquire with Monash University to learn more here.  But, these Crunchmaster 7 Ancient Grain crackers are gluten free and primary made of brown rice and potato starch with a smattering of healthy ingredients such as quinoa seeds, sesame seeds, millet and flax. I tolerate these crackers and really enjoy the taste!  Want a win a 6-pack?  Well, then leave a comment and say, “YES, I want the crackers!” And you will be entered to win!

Have a great week!


fruit kabob

Portion Size Matters on the Low FODMAP Diet

I receive numerous questions weekly about portion sizes and the low FODMAP diet. Portion size does matter on the low FODMAP diet.  Strawberries, for instance, are low FODMAP but NOT low FODMAP if you eat a full bowl the size of your head of them!

Make portion control more inviting…such as serving low FODMAP fruit kabobs! You can serve these cute kabobs with lactose free vanilla yogurt as a dipping sauce. 1 or 2 kabobs are a nice healthy treat.fruit kabobA very useful resource regarding portion control for the low FODMAP diet can be found at Monash University’s FODMAP blog here.

The Monash Uni low FODMAP app serves as another portion control resource.  Remember that 20 blueberries is a serving of fruit for the low FODMAP diet but you CAN eat multiple servings of fruit per day. Limit to the 20 blueberries at one meal but allow yourself another low FODMAP fruit at the other meal or snack times, if you desire. If you choose to have 20 blueberries at breakfast and want to have 20 blueberries with dinner..that is OKAY! Making a fruit smoothie can work on the low FODMAP diet but remember to add the equivalent of one fruit serving.  This could be 1/2 of a medium banana and 5 strawberries.

Oatmeal is a wonderful grain–rich in fiber.  But the portion size is just 1/4 cup dry or 1/2 cup cooked per meal.  Again, you can eat oatmeal multiple times during the day, but limit the portion size while on the elimination diet. When experimenting and learning more about your personal FODMAP tolerance, you can try adding more oats to your meal.  If 1/2 cup of oatmeal is not enough to fill your tummy, consider adding quinoa flakes to the mix so you can indulge in a larger bowl of hot cereal for breakfast….without the bellyache.

Tolerance to FODMAPs is very individual— listen to your body and experiment with low FODMAP foods. Despite the low FODMAP serving of 20 blueberries, You may find you can tolerate 30 blueberries without any tummy distress.  If so, eat 30 blueberries as your serving size once you are done with the elimination phase and have a good sense of how the low FODMAP diet is helping your symptoms. Conversely, you may find 10 blueberries is the right amount for you, then stick with the lower number.

Protein foods such as plain beef, chicken, fish and eggs are FODMAP free,  if you are particularly hungry perhaps choose a larger portion of these naturally low FODMAP foods. Rice and white potatoes are very low FODMAP too–so if you need a few more bites–go with an extra scoop of these starchy foods.

I find most of my patients do very well on the low FODMAP diet when they eat a balanced meal full of low FODMAP foods.  What’s a well-balanced low FODMAP meal? Well for starters, choose a carb rich low FODMAP option such as a baked potato, 1/2 sweet potato, quinoa or brown rice, add a protein option such as firm tofu, peanut butter, hard cheese, chicken, fish, lean beef or pork and adding a serving of  low FODMAP veggies, one serving of low FODMAP fruit and of course, a smattering of healthy fats such as chia seeds, pumpkin seeds or a drizzle of olive oil. {Of course, I didn’t list all the many options you can eat on a low FODMAP diet–adjust to your liking!} But, a balanced plate provides a nice variety of nutrients while keeping the belly calm and satisfied.

For easy tips on creating a balanced low FODMAP meal, use one of my favorite handouts!  Click here for PDF.How-to-make-a-low-FODMAP-meal-final-pdf

As with most things in life, it’s all about balance.


Pad Thai

Low FODMAP Pad Thai

Since our recent trip to Thailand, I continue to crave all the amazing dishes Russ and I indulged in on our visit. The food, seriously, was so delicious and full of fresh ingredients.

One of my favorite Thai dishes is Pad Thai.Pad ThaiMost of my low FODMAP diet followers seem to do well when ordering Pad Thai while dining out. It is an easy dish to find at your favorite Thai restaurant.  Most recipes for Pad Thai call for red curry paste.  I just happened to have brought some home from our recent trip to Thailand but it is easy to find in the Asian section of the grocers.  BUT: red curry paste often contains garlic and onion! I seem to tolerate the small amount found in the entire Pad Thai recipe, but if your tummy is particularly sensitive, you might try to make some homemade red curry paste to substitute in this recipe.  I found an interesting  Pad Thai recipe here and it included a low FODMAP version of red curry paste.

For my recipe, I julienned a zucchini and a couple carrots, ( did I mention that I love my julienne peeler?), washed about 2 cups of Mung bean sprouts and a small bunch of cilantro. I prepped the veggies earlier in the day so I would feel less rushed putting the recipe together at dinner time.

Julienned  vegetables need very little time to cook (bonus)! They wilt in moments once added to my prepared chicken.saute veggies in pad thaiWhile the chicken, noodles and veggies cooked, I mixed up a nice peanut pad Thai sauce…so tasty. I used my red curry paste from Thailand in my recipe, but again, if your tummy is very sensitive or you have just started the elimination phase of the low FODMAP diet, you should try to make your own red curry paste or perhaps leave it out of the recipe.

Pad Thai low FODMAPThe dish was a big hit. Really…there was not even one noodle left on the plate!

And in the spirit of Thailand, I thought I would share a couple pictures from my trip!

Ancient Buddha in Ko Samui.Ancient buddha

2 week old elephant nursing, Chiang Mai.
2 week old elephant

Low FODMAP Pad Thai


  • Makes 2-3 servings
  • 4 ounces of Pad Thai rice noodles
  • 2 teaspoon toasted sesame oil
  • 2 tablespoons all natural peanut butter
  • 1 tablespoon soy sauce
  • 1 tablespoon red Thai curry paste (often contains some garlic & onion-can sub in homemade find link to recipe in post)
  • 1 teaspoon brown sugar
  • 1 teaspoon rice wine vinegar
  • 8 ounces skinless boneless chicken breast, cut in bite size pieces
  • 2 tablespoons garlic infused oil
  • 1 tablespoon ginger, minced
  • 3 large carrots, julienned
  • 1 medium zucchini, julienned
  • 1 cup mung bean sprouts
  • 1 lime, cut in 1/4s
  • Fresh cilantro or basil, chopped (2 tablespoons or so)
  • 1/4 cup salted peanuts, chopped


  1. Cook noodles per package directions, rinse and drain well.
  2. Add 1 teaspoon toasted sesame oil and chicken to large non-stick skillet and cook over medium heat. When chicken is almost cooked through, add garlic oil, ginger, carrots and zucchini until veggies are al dente.
  3. While noodles and chicken are cooking, prepare sauce by combining remaining 1 teaspoon sesame oil, peanut butter, soy sauce, red curry paste, brown sugar and vinegar.
  4. Add cooked and drained noodles to chicken and vegetables. Turn off heat. Drizzle sauce over and gently mix. If sauce seems too thick, add some warm water to the dish.
  5. Transfer mixture to a platter. Garnish with bean sprouts, fresh cilantro or basil and nuts.
  6. Squeeze 2 of the lime quarters over dish and reserve 2 for garnish on platter.

Five winners have been selected to win the free iTunes promo code to download the Monash University app.  You will receive an email today with instructions! Thanks for all the great food suggestions: Please note that some food items listed in the comment section by blog followers may or may not be suitable for the diet! Always read ingredients!

running shoes

Tips for the low FODMAP Athlete

As a FODMAP sensitive runner, I know that food choice can make a big difference in your running experience.  Adequate and healthy fueling is important for the endurance athlete. When intolerant to FODMAPs, diet for the serious athlete can be a bit challenging as many commercially available or commonly recommended re-fueling options contain FODMAPs. Having a calm and satisfied belly allows the athlete to focus on the activity at hand rather than a focus on their unpredictable gut.running shoesWith the Boston Marathon under a week away, I thought I would delve into this subject with the help of 2 of my colleagues who are both athletes and dietitians. Internationally known, sport nutrition guru, Nancy Clark (Boston Red Sox Team nutritionist) shares her thoughts on the re-fueling needs of athletes, “Athletes who workout for longer than 60 to 90 minutes will perform better if they fuel up, fuel during and then refuel after they exercise. They want to practice fueling during training sessions, to learn what foods work—and what foods do not settle well.”

Here’s Nancy’s tips with my added FODMAP oriented commentary in bolded font.

  • One to two hours pre-exercise: have a small meal or snack, 200 to 400 calories, more or less, as tolerated. Grains, fruits and starchy vegetables are good sources of carbohydrate—the fuel your muscles use for energy. You can also include a little protein for satiety, such as hard boiled egg, peanut butter, or lowfat cheese. {FODMAPers:  Swiss, Parmesan, Provolone and Cheddar are great low lactose cheese options.}
  • During extended exercise, you want to target about 200 to 300 calories per hour to both fuel your muscles and feed your brain. Start fueling after the first hour (which gets covered by the pre-exercise snack). Some popular carb-based options include: gummy bears, gels, chomps, sports drinks, dried pineapple, maple sugar candy, and bananas. {FODMAPers: Try maple sugar candy, bananas, Gatorade made with sugar, Gu chomps avoid sports drinks or gels made with fructose, honey, high FODMAP fruits or high fructose corn syrup.) 
  • After extended exercise, the sooner you refuel, the sooner you’ll feel better! You want to consume carbs to refuel depleted glycogen stores and protein to repair damaged muscles. Popular choices include chocolate milk {FODMAPers use lactose free milk} or fruit smoothies (made with Greek yogurt) {FODMAPers use Greek yogurt per tolerance or try lactose free yogurt and limit to 1 cup or 1 serving of low FODMAP fruit in smoothie}.
  • Or, more easily, just back your workout into a meal and enjoy a nice breakfast (oatmeal + banana + peanut butter + lactose free milk)  or dinner (chicken + rice +  low FODMAP vegetables).

Niki Strealy, dietitian, author of The Diarrhea Dietitian, and marathoner (She’s running Boston Marathon this year!!) has the following rule: “No New is Good New.” Don’t try anything new! That applies to shoes, socks, clothes, and race fuel! I will bring foods I know my body tolerates to eat the day before, the morning of the race, and as my fuel while on the course. My tummy does not need surprises on race day. niki half1 Niki shares the FODMAP-friendly recipe she’s using for breakfast this week:

Niki's Overnight Oats


  • (Adapted from "Overnight Cherry-Chocolate Chip Oatmeal Pudding" by Melissa d'Arabian)
  • 1/2 cup plain lactose-free yogurt
  • 1/2 cup milk (rice, lactose-free, or coconut)
  • 1-2 tablespoons strawberry jam (choose one made with sugar NOT high fructose corn syrup)
  • 1/8-1/4 teaspoon vanilla extract
  • 1 tablespoons chia seeds (optional)
  • 1/2 cup rolled oats (not instant or 5-minute)
  • 1-2 TBSP chopped walnuts (optional)


  1. In a medium-sized bowl, mix yogurt, milk, jam until smooth.
  2. Stir in vanilla, chia seeds, and oats until well blended.
  3. Cover and store in refrigerator overnight.
  4. Can serve cold, or heat up, then top with walnuts prior to serving.
  5. Other options: omit strawberry jam and use maple syrup or sugar to sweeten.
  6. Can also top with blueberries or bananas.
  7. FODMAPers: 1/4 cup dry oats is FODMAP cut-off per serving-limit serving per tolerance!

Niki fuels her runs with Infinit drink mixes. These appear suitable for the low FODMAP athlete.  Learn more about these powdered electrolyte-rich drink mixes here.  Per the manufacturer the Infinit drink mixes are made with lactose free* whey protein  and all their drink mixes are gluten free. *May contain .001% lactose–which is very very low!!

Although carb loading can be a be difficult on a low FODMAP diet, it is possible to minimize FODMAPs while carb loading for an endurance event.  Although it is recommended to consume about 3-4 grams of carbohydrate per pound of body weight for a day or two prior to your event, do your best to up your carbs to your body’s tolerated limit.  High carb low FODMAP food choices to help maximize your carb stores pre-event include: Oatmeal, gluten free/low FODMAP breads, cranberry juice (avoid those made with apple juice or high fructose corn syrup), baked potatoes, rice, bananas, lactose free milk, lactose free yogurt and other low FODMAP fruits. Drizzling pure maple syrup or maple sugar over your oats and yogurt is a simple way to boost carbs. But… don’t forget to keep your plate well-balanced with nutrients from all food groups for good nutrition.  Here’s a simple handout to help you plan a low FODMAP nourishing meal. And remember to taper down your exercise pre-event to keep your muscles fueled and ready for your big event!

For other re-fueling commercial options, check out my Pinterest board for the FODMAP runner here.

My best to all upcoming Boston Marathoners…may you enjoy your run, soak in the glory of your accomplishment and enjoy the city I am proud to call home.  #BostonStrong.

June 8th Addendum:  Monash University researchers discuss how low FODMAP diet for 3 days prior to endurance event may decrease risk of runner’s trots.  For more on this, click here!

sesame chicken close up

Sesame Chicken with Asian Ginger Drizzle

You’ll love this versatile chicken dish.  It’s so flavorful and works well over salad greens, in spring rolls, over rice or simply on it’s own.  sesame chicken close upThe Asian-inspired sauce made with fresh ginger gives the chicken an added wonderful flavor. The star ingredient is the sesame seeds that provide a nice delicate crust on the chicken. Sesame seedsFYI:  1 tablespoon is the cut off portion for sesame seeds per the Monash Uni low FODMAP app for FODMAPers.

I sliced up the chicken into strips, layered with colorful veggies and rolled up into a spring roll…but you can use this chicken any way you like it! And yes, it makes great leftovers so feel free to double up the recipe!Spring roll ingredientsI say, give this recipe a whirl.  You won’t be sorry.  Soooooo good!sesame chicken

Sesame Chicken with Asian Ginger Drizzle


  • Serves 4
  • 4 tablespoons sesame seeds
  • 1/2 teaspoon salt and pepper
  • 4 boneless, thinly chicken cutlets, about 3 ounces each
  • 1 tablespoon vegetable oil
  • 2 tablespoons rice wine vinegar
  • 2 teaspoons brown sugar
  • 1 tablespoon fresh grated ginger
  • 1 teaspoon toasted sesame oil
  • 2 tablespoons soy sauce ( I use San J Tamari, reduced sodium)


  1. Mix sesame seeds, salt and pepper on large dinner plate.
  2. Press chicken cutlets into sesame seed mixture and coat both sides.
  3. In large skillet, add vegetable oil over medium heat.
  4. Add chicken to skillet, cook on each side about 2-3 minutes or until cooked through.
  5. While chicken cooks, prepare sauce.
  6. In small bowl, mix rice wine vinegar, brown sugar, grated ginger, sesame oil and soy sauce.
  7. Drizzle sauce over warm chicken.
  8. Slice chicken into strips and serve over warm rice, salad greens or as desired.

 Whatever you do today, make sure it makes you smile! And as a bonus, help make someone else smile too!

Oatmeal bread plain

1 Minute Oatmeal Bread

I am a huge fan of Instagram and found this recipe for microwave oatmeal bread courtesy of Joy Bauer on her Instagram feed yesterday.  The recipe calls for 1/4 cup oatmeal—just at the FODMAP cut off amount.Oatmeal breadI topped my oatmeal bread with frozen berries that I warmed up, a few sliced almonds (less than 1 tablespoon) and all-natural peanut butter.  I only had mixed berries with blackberries in my freezer…which do contain sorbitol.  NOTE to FODMAPers –be sure to top with suitable low FODMAP fruit!  Sliced bananas and peanut butter would pair nice with this bread too!

The simple oat bread without the yummy toppings looks like this:Oatmeal bread plainYou can see some of the egg white that didn’t get mixed in as well as maybe it should have…oops! 😉  But I love that this recipe includes a little protein boost from the egg white.

Mix up quick oats, egg white, cinnamon, vanilla, baking powder, maple syrup, and a little brown rice flour.  I bet a little shredded coconut would be a nice touch too! And microwave for the quickest ready to eat breakfast bread ever. LOVE, LOVE this recipe.  I hope you do too!

1 minute oatmeal bread


  • 1/4 cup quick oats
  • 1 tablespoon brown rice flour
  • 1 egg white
  • 1 teaspoon pure maple syrup
  • 1/4 teaspoon vanilla
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon cinnamon


  1. In medium, microwave safe mixing bowl mix all the ingredients.
  2. Press the mixture into the bottom of the bowl firmly.
  3. Microwave for 1 minute.
  4. Take a butter knife to loosen bread from bowl.
  5. Top as desired.

Baked granola

Peanut Butter Granola

I actually had a couple hours of unexpected free time yesterday which usually translates into, “What recipe should I try?” time.  I love having time to have fun in the kitchen!  I have been wanting to try to make a tasty peanut butter granola… so that is what I made!  I’ve been a bit all over the nut butter and oat recipe combos…I promise I will come up with a recipe without these two ingredients next time!Baked granolaI combined all-natural peanut butter, chia seeds, hulled pumpkin seeds (pepitas), shredded coconut, coconut oil and pure maple syrup with the rolled oats.mixtureI slow baked for 1 hour being sure to toss the mixture around a few times during cooking.

Homemade peanut butter granola makes a sweet gift.IMG_1557 If you look closely, you’ll notice I just added a smattering of chia, pepitas and coconut–don’t go overboard!Granola

Peanut Butter Granola


  • Serving size for FODMAPer is 1/4 cup, Makes about 8 servings
  • 2 cups old fashioned oats
  • 1/3 cup all natural peanut butter
  • 1 1/2 tablespoons pure maple syrup
  • 2 tablespoons coconut oil
  • 2 tablespoons shredded coconut
  • 2 tablespoons hulled pumpkin seeds (pepitas)
  • 1 tablespoon chia seeds


  1. Preheat oven to 325 degrees Fahrenheit.
  2. Cover a large baking sheet with parchment paper.
  3. In medium bowl, gently mix all ingredients until blended.
  4. Place mixture on cookie sheet and spread it out evenly.
  5. Bake for 1 hour being sure to mix mixture a few times for even baking.
  6. {I put an aluminum foil tent over mixture after 30 minutes of baking to prevent over browning, this is optional}

I enjoy about 1/4 cup of this granola as a topping to yogurt or as part of a fruit, granola and yogurt parfait.  Use lactose free yogurt if lactose intolerant. For FODMAPers…remember oats should be limited to 1/4 cup dry or 1/2 cup cooked due to FODMAP cut off amounts.

almond butter bites

Almond Butter Oat Bites

Hello Friends…I hope everyone here in the Northeast is staying warm and keeping their spirits up… The 8 feet high snow drifts are unbelievable!  Nothing says HAPPY like a little oatmeal, chocolate, chia, coconut and almond bite-full of yumminess.  I make these no bake energy bites quite often for a little healthy treat.

Almond chia bitesThe good thing about these little delicious bites is that you can get creative and add a little bit of this and that depending on your tolerance.  My recipe makes 12 bite size balls and you should be satisfied with 2.  At this portion size, you truly modify the quantity of FODMAPs that you consumer that are naturally contained in the oats and almond butter–both are ‘moderate sources’ of FODMAPs.  I would not eat a whole tray of these tasty treats…Just keep that in mind!almond butter bitesMy daughter Chelsea and I whipped these up yesterday afternoon after a full day of work. They take just a few minutes to make!

I did want to take a moment and announce the lucky winners to my recent blog give-a-ways!  Jordan won the 21 Day Tummy Cookbook: Yay!!  And Deirdre won the #FODMAPer tote bag!  I am in the midst of another #FODMAPer tote bag give-a-way on Instagram–so check it out for another chance to win!!

I have a few other give-a-ways up my sleeve, including a chance to win one of my recently launched Balanced Boxes for a Digestive Peace of Mind on the go!  The idea of the box came from my desire to make embarking on a low FODMAP diet a bit funner.  I truly want people with IBS to feel less isolated and to enjoy a little pampering.  I started the term #FODMAPer so that in essence, a person with IBS might feel more like part of a community than  alone. Many people with IBS suffer in silence….and yet in westernized countries—IBS is rampant.

And remember, the low FODMAP diet is a learning diet that is utilized to help identify your personal triggers.  It is not meant to be followed long term! It is important to do the challenge phase of the diet and to eat the most liberal diet your body allows you to eat! There will be parts of the low FODMAP diet you may follow long term…but you should be able to add some foods back into the diet after the elimination diet phase.  If the low FODMAP diet only offers partial relief, work with your health care provider to uncover other possible conditions or food intolerances that may be limiting your progress.  Always read reputable articles by health professionals, be weary of people on the internet that sound smart but have no credentials.  

Almond Butter Oat Bites


  • Makes 12 balls: Serving size 2
  • 1/2 cup rolled oats
  • 1/4 cup almond butter
  • 1 tablespoon chia seeds
  • 1/4 cup semi-sweet chocolate chips, rough chopped
  • 1/4 cup sliced almonds
  • 2 tablespoons shredded coconut, optional
  • 1 tablespoon coconut oil
  • 1 tablespoon maple syrup


  1. Prepare a small cookie sheet or tray with parchment paper.
  2. In medium bowl, add all of the ingredients and stir to blend.
  3. Roll mixture by the tablespoon with your hands into one-inch balls and place on parchment paper.
  4. Place cookie sheet in refrigerator to allow the bites to set.
  5. Place balls in air-tight container in refrigerator.
  6. Enjoy for up to 1 week.


Image 3

Low FODMAP Tips for the Holidays!

It’s time to get FESTIVE and enjoy some down time with family and friends! Image 3Just a few tips to keep your spirits and tummy happy and calm during the holiday season!

  • If traveling to your celebration, pack a ‘car or plane picnic’–a low FODMAP meal, suitable snacks (peanuts, gluten free pretzels, low FODMAP energy bar such as Go Macro peanut butter) rather than relying on fast food or other convenience options  that might not have suitable choices for your sensitive tummy.
  • Bring along your favorite low FODMAP appetizer or side dish or two to share–this will ensure you have something to enjoy during the holiday gathering too.
  • Pack plenty of your favorite low FODMAP beverages–water, peppermint tea, seltzer (if you tolerate the bubbles!) to keep hydrated during your travels and when you arrive at your destination.
  • Indulge in low FODMAP appetizers such as shrimp cocktail (add a splash of lemon-hold the cocktail sauce or just add a little), scallops and bacon, hard cheeses, olives, potato chips, baby carrots, bell peppers, cucumbers and other suitable veggies.  Bring along a lactose free dip made from Green Valley lactose free sour cream or lactose free cream cheese.
  • Ask the host in advance what the menu will be so you can get a heads up on what you can or can not eat during the celebration.
  • Eat a snack prior to going to the event so you can focus on the social aspects of the party rather than just the food!
  • Maintain your exercise routine! It’s easy to move away from your morning walk with all the hustle and bustle of the holiday but this can impact your digestive system!
  • Keep the libations to a minimum! Alcohol is a GI irritant!  Maybe just one glass of white or red wine? :)
  • Looking for appetizer recipe inspirations? How about trying the Pineapple Walnut Cheeseball, Buffalo Chicken Meatballs, or Lemon-y Kale Hummus?  Of course, I have a ton of recipes in my recipe section! Check it out here!

I am looking forward to family time and a bit of relaxing.  Wishing you the same! I will be away on vacation through the New Year! See ya next year! :)

Holiday wishes