Keep your tummy happy & make your taste buds smile
Believe it or not, there are more low FODMAP ingredients than there are high FODMAP ones. With a little bit of practice, you’ll soon discover there are many wonderful options that you can still eat. These low FODMAP recipes are definitely not bland or boring.
But what if you lack time or confidence in the kitchen? Not to worry. While I occasionally spend hours in the kitchen – the kitchen is truly one of my happy places – most days I don’t have much time to spare so I want my meals fast. That’s why most of these recipes are fuss-free and have been designed to be quick and easy to prepare, using standard ingredients that you can buy in the supermarket.
Aside from being low FODMAP according to current standards, most recipes are also dairy-free and gluten-free, or can be easily adapted to suit these additional dietary restrictions. And aside from the treats, most recipes are healthy and well balanced options that will give you the core nutrients you need to be healthy. After all, these low FODMAP recipes were designed by a Registered Nutritionist.
A few notes about the recipes
1. All recipes are based on metric units.
Weights are measured in grams; volumes are measured in litres.
Oven temperatures are in degrees Celsius.
Cup and spoon measures are based on standard Australian measures:
- 1 tsp (teaspoon) = 5 ml
- 1 tbsp (tablespoon) = 20 ml
- 1 cup = 250 ml
- 1/2 cup = 125 ml
- 1/3 cup = 80 ml
- 1/4 cup = 60 ml
Click here to learn more about essential kitchen tools for low FODMAP cooking.
2. The recipes were developed to be low FODMAP according to current guidelines.
Information about FODMAPs was obtained from the Monash University Low FODMAP Diet app and/or the FODMAP Friendly app and was current at the time of publication. All recipes were designed based on the recommended portion sizes of individual ingredients in the app at the time of publication and should be low FODMAP provided that the recommended serving sizes are not exceeded.
If you’d like to learn how to adapt your own favourite recipes to make them low FODMAP, then you need The Low FODMAP Meal Builder. You’ll get:
- Instructions on how to adapt your meals to make them low FODMAP, including the key substitutions that you need to know.
- Links to loads of low FODMAP recipes and examples to help you understand how to put the low FODMAP swaps into action.
- Expert guidance from a qualified and practising nutrition professional who also has IBS and personally uses a low FODMAP diet
3. A special note about milks (non-dairy and dairy).
To make the recipes dairy-free, lactose-free and low FODMAP, they were created using unsweetened almond milk. If you’d prefer, you can substitute almost any non-dairy milk alternative that you can safely tolerate. The only exception is coconut milk from a can, which is much thicker and fattier than other dairy-free milks and may change the quality of the final product. If you can tolerate lactose-free milk, or regular cow’s milk, you can freely substitute these products for the dairy-free milks used in the recipes. These milk choices naturally contain calcium.
When choosing a non-dairy milk alternative, such as almond milk, it’s important to choose one that’s calcium-fortified so it’s more equivalent to regular milk. If you’re unable to consume dairy products but don’t use a calcium-fortified non-dairy milk alternative, you’re at higher risk of creating a calcium deficiency that could lead to brittle bones later in life.
Click here for more about choosing a non-dairy milk alternative that’s suitable for a low FODMAP diet and sensitive tummies.
4. A final note about additional food intolerances and allergies.
Ingredients can differ considerably between manufacturers and countries, so if you need your meals to be free from a specific food item due to an intolerance or allergy, always check the labels of all ingredients to ensure they are suitable for your needs.
A low FODMAP diet does not require the full elimination of gluten or dairy. For this reason, some recipes do include gluten-containing products, dairy-products, or have recommendations for adding in these types of products. When possible, suggestions are given to help you adapt recipes to suit additional food intolerances or allergies. However, if you have an allergy, or have coeliac disease, always check the labels on any purchased ingredients to ensure they are safe for your requirements.