Tag Archives: LOW FODMAP

colorful dragon fruit

Beyond the Banana

In a fruit rut?

Do the same fruits wind up in your grocery cart every week?  Perhaps you might give dragon fruit a try.  Check out this gorgeous fruit!colorful dragon fruitFriedas.com contacted me to see if I would like some of their delicious dragon fruit and of course, I said, “YES!”  Friedas has a nutrition campaign called, “fear no fruit”, in an effort to help consumers try new and unusual produce! I love this concept.  Check out more here!

Russ and I purchase a big bowl of pre-cut fruit at Whole Foods just about every week.  I know I would save a few bucks if I did the dicing myself…but the reality is…I definitely eat more fruit when I leave that job to somebody else. :)  So for us, it’s worth the extra money. Fortunately, so many fruits are allowed on the low FODMAP diet…just don’t eat a fruit salad the size of your head! One serving per sitting!

whole food fruit bowl

I tend to be a creature of habit when it comes to buying fruit, how about you?   I do, however,  LOVE trying new produce when I find it… and dragon fruit is one of those fruits that lured me in!

Dragon fruit is a low FODMAP fruit option (yay!) and has a mild but tasty flavor.

Want to learn more about dragon fruit? Check out my colleague and fellow dietitian, Monica Lebre’s informative post here!

Whether it be fruit or even life…it’s easy to get in a rut.  Try to step outside your typical fruit bowl…and explore and enjoy new tastes, flavors and life experiences.

Grilled melon

Grilled Cantaloupe & Prosciutto

Today I thought I would share an easy appetizer recipe with you…Grilled Cantaloupe and Prosciutto! Grilled melon

Simply wrap cantaloupe with thinly sliced prosciutto and secure with water-soaked toothpick.proscuitto and melon

Place on grill until lightly browned–turning to ensure evenly browned sides.

I would suggest subbing in pineapple chunks for the cantaloupe as another tasty combo.  A little drizzle of balsamic vinegar might add a nice touch too!  Get creative! :)

Remember:  Soak toothpicks in water to reduce the burned wood effect.  (I could have done that for a bit longer than 5 minutes–maybe 30 minutes prior to using!)

No recipe for this one. Just make as much as you want!  Of course, FODMAPers don’t go overboard with the portion! (1/2 -3/4 cup max..with the cantaloupe).

I hope your week is going well!  Hip Hip Hooray for the upcoming long weekend in the US!



fruited water

Refreshing Fruit & Mint-infused Water

Bored with plain tap water?  Well, then… infuse it!

We love summer fruits and mint added to our filtered tap water for it’s light refreshing flavor and for its beauty.  Seriously gorgeous, right?

fruit and mint infused water

This time, I just added a few blueberries, strawberries, cantaloupe and mint.  Cucumber and mint is a nice combo too! Strawberries and basil infused together nicely too! The fruit and herbs provide just a subtle flavor–but it makes for a very refreshing and inviting drink!

fruited waterJust add a handful (about 3/4 cup) of your favorite fruits {FODMAPers stick w/ your low FODMAP produce} to a glass jug,  add a few mint or basil leaves, store in fridge and use up within a day or two.

I always serve my water with one of my favorite paper straws.  I love these colorful straws..and have started to get quite a collection!!straws

So fun!paper straws Want to win a package of fun paper straws? Tell me what topics you’d like me to cover in my Tuesday Tips posts?  I will pick a random winner!


Yield to the almighty onion

Today is Tuesday and that means it is Tip Tuesday for those on the low FODMAP diet.

Providing some real time tips for you in light and fun way. 

TAKE CAUTION!  This is posted for your safety!! :)


So…what’s the deal with onions?  They seem to be the biggest trigger for most people with IBS.  Onions are a member of the fructan family.  Fructans, also known as oligosaccharides, are the “O” in FODMAPs.  Fructans can be termed:  fructo-oligosaccharides (FOS), oligofructose or inulin depending on the chain length of the carb, or the number of sugars held together in the fructan molecule. The longer chain fructans are termed inulin.

First, let me say, onions, for the 80-85 % of people without IBS, are not the bad guys.  Fructans are well known to increase healthy intestinal bacteria, increase calcium absorption, maintain the intestinal mucosal barrier, and reduce risk of colon cancer.  

But for those with IBS, onions are a well-known dietary symptom trigger.  

Because of the health benefits of fructans, staying on the low FODMAP diet indefinitely is not recommended. More research is needed to look at the impact of staying on the low FODMAP long term.

Fructans range from l-o-n-g carbohydrates chains to small carbohydrate chains;  tolerance may be variable depending on the number of carbs strung together.  We know that FODMAPs with the smallest amount of carbs have the greatest osmotic effects (bring water into the intestine.); we also know that the smaller the FODMAP the faster it tends to ferment.  Onions tend to have a smaller number of chains of carbs –even compared to garlic–so perhaps this is why I see less tolerance to onion in my patients.

So what about onions for FODMAPers…

Onions are everywhere. Lurking in our foods and hidden in our food labels. They seem to like to go undercover.  Do not approach them, stay on marked trails! If provoked or attacked by an onion, always try to fight back… with the low FODMAP diet, of course!

Tips to avoid onions while on the FODMAP elimination diet:

  • Look for the term natural flavors in your ingredient list, this can denote onion or garlic, especially if the food is a savory or salty item.
  • Leek, onion, shallots will contain fructans so limit them during the elimination phase.
  • Onion powder, minced onion, onion salt are concentrated onion (fructan) sources so avoid while on the elimination phase of the diet.

Enjoy the onion flavor while on your FODMAP elimination phase by trying the following:

  • Use the green part of scallions (green onion), green part of leeks, or chopped chives to your favorite recipes which have acceptable FODMAP amounts.
  • Add a dash of asafoetida powder (just a scant amount) to impart onion flavor in your dish.  Use gluten free asafoetida powder, if you are following a gluten free diet.
  • Saute onions in olive oil to infuse flavor, remove onions and use flavored oil immediately for the dish you are preparing. {Fructans are water-soluble so will not leach into the oil}.

Did you know In America, most of the fructans in the typical American diet come from wheat? Next, comes onion! Chicory root –added to so many foods and supplements is a fructan too! Be on the lookout for this sneaky additive in your ingredient lists.  I have recently found chicory root in yogurts, granola bars, calcium supplements and probiotics.

Have you found chicory root lurking in any unusual places?



Grilled Romaine

Today’s recipe is inspired from a FODMAPer, Chris…who happens to be a chef as well.  I had never thought about grilling romaine lettuce before!  Have you ever grilled lettuce? Well, check it out!Grilled Lemon and garlic romaine

This recipe is so simple and yet….might become my new favorite!

All you need to have on hand:  1 head of romaine, a fresh lemon, garlic infused oil, shredded parmesan cheese, salt and pepper.  Recipe below!

What a gorgeous weekend here in New England!  Saturday, I enjoyed a trip to Maine with Russ, and Russ’ folks, Tony and Mickie! It was a bit breezy, but a nice visit!  Yesterday, Russ and I headed to Rhode Island to bike the East Bay Bike Path.  This bike trail is by far one of the prettiest I have seen!  Russ gave me the most fun beach bike for my birthday last month and I was excited to enjoy my maiden voyage on my new toy!

bikingI hope you enjoyed a wonderful weekend and are ready to take on the week ahead.  If you fire up your grill this week…seriously try this grilled romaine salad.  It’s so tasty!!

Grilled Romaine


  • 1 head romaine lettuce, rinsed, dried and cut in half
  • 1 1/2 tablespoons garlic infused oil
  • 2 tablespoons fresh lemon juice
  • salt and pepper
  • 1/4 cup shredded parmesan cheese


  1. Brush the cut sides of the romaine lettuce evenly with 1/2 tablespoon of oil. (Don't overdo the oil as you don't want to spark a fire on the grill)
  2. Carefully place lettuce on grill, cut side down and cook for about 5 minutes or until lettuce is light brown; remove from grill and place on small platter.
  3. Drizzle grilled lettuce with lemon juice, garlic infused oil, salt and pepper.
  4. Garnish with shredded parmesan cheese.
  5. Dive in!
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Red, White and Blue Yogurt Pops

Well… in the spirit of our upcoming holiday in the USA, July 4th, I made up some frozen yogurt pops with fruit. Check these delicious frozen concoctions out…red, white, blue pops

On July 4th, my preference is to be in Boston on the harbor or near the ocean to celebrate USA’s  birthday. This year, we are up in the air on where we’ll land for the holiday…but follow me on instagram if you want to find out! :)

I purchased some re-usable frozen popsicle molds and have been making all types of frozen treats.  This isn’t my first try at frozen pops…in fact, you might want to see my other delicious fruit pops here! 

This time, I decided to use some yogurt and fresh fruits.  Rather than purchase a pre-made vanilla yogurt–I bought plain {lactose free} and added a little sugar that I had infused with some vanilla beans.  I simply added the vanilla beans to granulated sugar and stored this mixture in a mason jar.  The vanilla infused sugar is SO amazing.  But, you can substitute some plain sugar and a teaspoon or two of vanilla extract in this recipe.

I like to flavor my own yogurt to give it just a hint of sweetness.vanilla bean sugar

I purchased a big tub of Green Valley lactose free plain yogurt to make my pops.  If you are NOT lactose intolerant, feel free to sub in regular or Greek style yogurt in this recipe. I chopped up some fresh strawberries and grabbed a small bowl of frozen blueberries I had on hand to add to my pops too!

I mixed up the yogurt with a some vanilla infused sugar. Then… added the yogurt to the pop molds and tossed in some fruit along the way.

Then the pops went into the freezer to harden up…and then voila!  YUMMMMY…  Are you ready to take a bite?  These frozen fruity yogurt pops are low FODMAP and quite refreshing.

fruit and yogurt pops

Fruity Yogurt Pops


  • 1, 24 ounce tub Lactose free plain yogurt
  • 1-2 tablespoons sugar (to taste)
  • 1-2 teaspoons vanilla extract (to taste) *I used vanilla infused sugar for the sugar & vanilla
  • 1 cup sliced strawberries
  • 1 cup frozen or fresh blueberries
  • 6 popsicle molds


  1. Blend yogurt w/ vanilla extract and sugar (or if you have vanilla infused sugar use 1-2 TB of it).
  2. Fill popsicle mold 1/4 full with yogurt, add some fruit, then more yogurt, than fruit and so forth.
  3. End with yogurt.
  4. Add in popsicle base or wooden popsicle stick
  5. Freeze for at least 4 hours and then run warm water over bottom of mold quickly to loosen and pull out pop!
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Happy Fourth to my USA followers!  4th of july goodiesHope you Fourth of July sparkles!



Stuff a Spud

The recipe of the day…Ta Dah!…Stuff a Spud! This little recipe is so easy and versatile as you can really top a spud with any of your favorite veggies, cheeses, herbs and even meats.  We enjoyed our potatoes with a side of delicious marinated lean steak. In a previous post, I did a Breakfast Potato, check that recipe here!baked potatoes

Thanks for being patient while I have been away from the blog for the past 2 weeks. I am back from a wonderful vacation to France and Belgium.  Paris is one city I just can’t get enough of….really amazing! Here’s little taste of the Eiffel Tower for you!

Click here to see the Eiffel Tower shine!

I visited with one of the Monash Uni researchers, in Leuven, Belgium where she is currently doing research. Leuven is really a quaint city!    We had a wonderful seafood dinner and a stroll around the town.  I admittedly probably drove her a bit crazy asking a million questions relating to digestive health, FODMAPs and the direction of new research.  Hope she didn’t mind too much! :)

While in France, we took a side trip to Lyon.  We visited with a two researchers at the Institut Paul Bocuse.  We enjoyed an amazing lunch cooked up by the culinary students and learned about the research being done there.  The key take away for me is that the role of pleasure, enjoyment, and appeal of food is SO important along with the social aspects of eating at the Institut Paul Bocuse.  Food is not a means to an end–but sustenance that should be truly enjoyed–ideally in a pleasant social setting.  I feel the US has failed this vital message and we as a society are often grabbing food and gulping it down.  We are focusing on calories and fat grams instead of savoring and enjoying beautiful nourishing foods made with care and attention.  I know there are some of us that appreciate food and all the pleasures that come with eating a tasty meal…but in general, I believe, we need to have a different perspective….and move in a healthier direction in the US focused more on slowing down and enjoying every bite….Just my humble opinion. ;)

Of course, while I was away, there was quite a bit of news about FODMAPs and their potential role in gluten sensitivity.   NPR wrote a piece, and so did the New Yorker and Forbes too!.  Seems that the media is finally taking some interest in fermentable carbs and their role in digestive distress.  Can I say, “Amen”?!!  It amazes me how s-l-o-w  the word is getting out about FODMAPs…though it certainly is gaining some momentum..there is more work to be done…much more research and much more education.  Personally, I do believe that gluten sensitivity (outside of celiac disease, where we know gluten is toxic) exists in a subset of people….but likely far less than those troubled by FODMAPs.

So…I am back in the kitchen.  This week, I enjoyed  baking up some big ‘ol Idaho potatoes and stuffing them to the gills with some yummy low FODMAP goodies: diced tomatoes, feta and chives; summer squash, broccoli and red bell pepper and parmesan and broccoli, ham and cheddar.  (Don’t worry: I kept the broccoli under the 1/2 cup limit!)

Check ‘em out:potatoes

I made enough so that we had them as a side dish two nights in a row! Super yummy!

Here’s an outline to follow from if you want to stuff a spud too!

Stuff a Spud


  • Serves 8
  • 4 large Idaho baking potatoes, skin scrubbed and pricked with a fork
  • Toppings: (As desired)
  • Feta cheese (1 tablespoon per potato half)
  • Diced tomatoes, drained of juice (1 1/2 tablespoon per potato half)
  • Broccoli florets, cooked (I just steamed in microwave) 1/4 cup per potato half
  • Cheddar cheese, shredded (2 tablespoons/ potato half)
  • Ham, sliced (1 slice sliced into little strips/ potato half)
  • Summer squash, diced and cooked (I steamed in microwave)-- (2 tablespoons/potato half)
  • Red bell pepper, seeded and diced (1 tablespoon per potato half)
  • Olive oil/ butter, to taste
  • salt and pepper, to taste
  • Fresh chives, chopped (4 tablespoons)


  1. Bake potatoes in 350 degree oven until cooked through (about 45 minutes), let cool a bit then cut in half
  2. Top potatoes with small amount of butter or olive oil, salt and pepper then top with desired veggies, cheese, meats.
  3. Place back in oven to melt cheese.
  4. Garnish with chopped chives.
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Oh….and if you might be interested….I posted a bunch of pictures from my trip on Instagram–so feel free to check them out @katescarlata.

And if you made it this far…congrats! Leave your name in my comment section and I will randomly pick a winner to receive my 21 Day Tummy Cookbook! This cookbook will officially be released later this year but is available 21DayTummy.com The recipe book provides information about the low FODMAP diet and includes all low FODMAP tasty and nourishing recipes.  Hope you win!

Teriyaki Chicken Meatballs

My friend, Sophie, posted a teriyaki style meatball recipe recently on Facebook–and well that just got me totally craving teriyaki chicken meatballs.  So, I made some…low FODMAP style, of course.Teriyaki chicken meatballs

I have never been a fan of ground beef.  Not sure why that is but…it just never appealed to me. But, I love using ground chicken breast in its place, in recipes that call for ground beef. PLUS it’s leaner and better for us too! :)

This meatball recipe I whipped together using brown rice bread crumbs (wheat tolerant folks can use regular bread crumbs), an egg, some freshly grated ginger, soy sauce (use gluten free soy sauce if you are intolerant to gluten) and sesame oil.  A perfect blend of flavors for a tasty Asian style meatball.  Oh, and I added some green scallion slices too.  I simmered the meatballs in a flavorful sauce that included some fresh chopped red bell peppers and pineapple pieces.Teriyaki meatballs cookingI cooked up some microwavable rice (I sometimes get lazy!) and sprinkled toasted sesame seeds and scallion greens on top.  Really….how enticing are these meatballs?  Ready to dive in?  I am!Teriyaki meatballs get in my belly

Yummmmmmmm…..Teriyaki meatballs green bowl

Teriyaki Chicken Meatballs


  • Serves 4-6
  • 1 1/2 pounds ground chicken breast
  • 1/3 cup brown rice bread crumbs
  • 1 egg
  • 1 tablespoon fresh minced ginger
  • 2 scallions, chopped (green part only, FODMAPers)--extra for garnish
  • 1 tablespoon reduced sodium soy sauce (use gluten free if following gluten free diet)
  • 1/2 tablespoon toasted sesame oil
  • Sauce:
  • 1/2 cup reduced sodium soy sauce (I use San J Tamari--gluten free)
  • 2 tablespoons light brown sugar
  • 1/2 cup water
  • 1/2 tablespoon toasted sesame oil
  • 1 tablespoon fresh minced ginger
  • 1/4 cup diced pineapple
  • 1/2 cup diced red bell pepper
  • 1 tablespoon cornstarch
  • Garnish: chopped green part of scallion, toasted sesame seeds
  • Cooked rice, if desired


  1. Preheat oven to 350 degrees.
  2. Prepare cookie sheet by lightly oiling it.
  3. In medium bowl, gently blend chicken, crumbs, egg, ginger, scallions, soy sauce, sesame oil.
  4. Form mixture into about 30 meatballs, placing them onto cookie sheet.
  5. Bake for about 20 minutes.
  6. In large skillet, add and stir together all sauce ingredients EXCEPT cornstarch, over medium heat until blended.
  7. Gently add in meatballs, turning them in the warm glaze so they are covered with the sauce. Simmer for about 3-5 minutes.
  8. Add cornstarch to small bowl and whisk in 2 tablespoons of water.
  9. Add cornstarch mixture to meatballs mixture and this will thicken sauce to gravy consistency.
  10. Serve over bed of rice, if desired, and garnish top of meatballs with a few scallion slices and toasted sesame seeds.
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Brazilian Cheese & Rosemary Rolls

Happy Monday! The sun is shining in my backyard this morning….which is a happy sight after a mostly rainy weekend. Despite the rain, Russ and I got in two nice runs.  Spring is sprung…and the green grass and budding trees are really so nice to see after our brutally cold winter!

I am gearing up for a busy work week–that ends in doing 2 dietitian FODMAP workshops.  Educating dietitians about FODMAPs is one of the best parts of my job! :)

Today, I wanted to share a really easy cheese puff/roll recipe.  Outside of buying a little tapioca flour/starch–the recipe is made with common ingredients.  I added some fresh rosemary to my Brazilian cheese roll recipe–but you can leave it out or add another fresh herb such as thyme if you want to.  cheese rosemary rollsMy son, Brennan chowed these mini rolls –made easy right in a mini muffin tin.

I learned about cheese puffs on my recent trip to Little Rock, Arkansas.  I enjoyed a wonderful dinner with my dietitian colleagues at a small Brazilian restaurant in Little Rock. We ordered a side of these rolls and they were delicious.  So…when I got back home, I found a few recipes and tweaked one to create these yummy rolls.

Here they are ready for the oven…cheese rolls ready for the oven

And they puffed up so effortlessly!cheese rolls

So…..my blog’s recipe ‘plug in’ is going through some growing pains–and I had to disable it to write a post.  So…for this recipe I am going to link you to the recipe–with hopes that my normal recipe posting will be up again soon.

I hope you try these delightful little rolls…and enjoy the week ahead!

Click here for Brazilian Cheese & Rosemary Rolls