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A bed of white rice topped with stir fry containing zucchini, carrot, tofu and red bell pepper sitting on a white plate. The plate sits on a wooden table with chopsticks next to the meal

35 Minute Low FODMAP Stir Fry with Firm Tofu

September 28, 2022

This lemon-teriyaki stir fry isn’t just a quick, delicious dinner—it’s low FODMAP, too! This stir fry recipe uses extra firm tofu, which is low FODMAP. Silken tofu, the softest type of tofu, is not low FODMAP in an appreciable portion. Know the difference before you cook! Recipe yields 4 servings.

tea being poured from a white teapot into a white teacup sitting on a patterned saucer and a bamboo placemat underneath it.

Best Drinks to Help with IBS Symptoms

September 19, 2022

We spend a lot of time learning which foods are suitable for a low FODMAP diet and which aren’t, but food is only half the story– the drinks we consume can affect our IBS symptoms just as much. Breaking down which drinks will help, and which may be worsening…

A black plate with sliced pita bread, carrot sticks, cucumber slices, and a bowl of orange colored hummus sitting on a white countertop beside a pale orange and white towel.

No-Garlic Roasted Red Pepper Hummus (Low FODMAP)

August 24, 2022

This recipe for low FODMAP roasted red pepper hummus is creamy and delicious! While store-bought hummus usually contains garlic which is high FODMAP, this homemade hummus recipe is made without garlic and onions. It also uses canned chickpeas, which are lower FODMAP than dried chickpeas. Ready within 20 minutes! Yes,…

Two bowls filled with an assortment of colourful veggies on a bed of rice. There is chops sticks next to the bowls.

Easy 30-Minute Low FODMAP Chicken Stir Fry

August 8, 2022

It’s nearly impossible to find a low FODMAP stir-fry sauce at the store. This easy chicken stir fry is a terrific 30 minute meal made with a homemade stir fry sauce that’s low FODMAP-diet friendly, dairy free, and packed with low FODMAP veggies. Many times, stir-fry is on the weekly…

black bowl filled with white tzatziki with chunks of cucumber and dill sprinkled on top sitting on a marble counter with some crackers and a pale yellow dish cloth

Quick No-Dairy Tzatziki (Low FODMAP Option!)

July 18, 2022

This quick 5-minute tzatziki recipe combines dairy-free coconut yogurt, diced cucumber and dill, and can be easily made low FODMAP diet friendly by simply substituting the minced garlic for low FODMAP garlic-infused oil. Creamy and satisfying, use this tzatziki as a dip, as a sauce, or in wraps…

a glass of pink liquid with chia seeds in it sitting on top of a cutting board next to a dish towel, a lime, and a small bowl of chia seeds

Healthy & Refreshing Raspberry Chia Fresca

July 4, 2022

If you’re looking for a refreshing low FODMAP drink, you’ve come to the right place. The low FODMAP diet is restrictive, but it doesn’t have to be boring! Many people with IBS find non-water beverages like juice, alcohol, and caffeinated drinks to be triggering to their…

A white bowl with kimchi in it sits on top of a wooden dish beside a jar of kimchi and a beige cloth napkin on a marble countertop

How to Make Low FODMAP Kimchi at Home

June 6, 2022

As a gut health dietitian, I often encourage my patients to include ‘living foods’ in their diets to help support overall gut health. Kimchi is a perfect example of a living food, as the fermentation process encourages the production of gut-friendly bacteria. This easy low FODMAP kimchi recipe is…

A jar filled with oil and a bulb of garlic sitting on a cutting board

How to Make Garlic-Infused Oil at Home (Low FODMAP)

May 16, 2022

This easy homemade garlic-infused oil recipe is a staple to have in your home if you follow a low FODMAP diet for IBS. It’s packed full of garlic flavour, but without the FODMAPs! It’s the perfect gut friendly cooking oil for people who are sensitive to the FODMAP in…

bowl of potato salad sitting on a cutting board with a fork beside it

Good for Your Gut Low FODMAP Potato Salad

April 26, 2022

This is a favourite healthy prebiotic potato salad recipe of mine. And let’s be honest, who doesn’t love a cold potato salad? What are probiotics? You might be familiar with probiotics. The gut-supportive bacteria that live in your digestive tract and keep you healthy. But what are prebiotics?…

Coconut bowl filled with fruit and flowers

Low FODMAP Sunshine Breakfast Bowl

January 29, 2022

Starting your day with a little bit of citrus and coconut is the perfect way to brighten your morning! Often it is seen that following a Low FODMAP diet requires elimination of foods you love. But I’m here to tell you that – portion size is everything! You don’t need…