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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 two layer carrot cake with icing on top and between the two layers sits on a serving plate. There is a metal serving spoon, two carrots, and a dishcloth sitting next to the serving plate.

Low FODMAP Carrot Cake with Oil (Gluten Free)

June 20, 2022

This recipe for low FODMAP carrot cake is made with oil and also totally gluten free! Moist and tender, this carrot cake is also topped with a lactose-free cream cheese frosting. Make this homemade carrot cake for your next celebration or as a low FODMAP diet-friendly snack for anytime!…

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…

A white casserole dish is filled with three chicken breasts on top of Spanish rice with green garnish. Tomatoes on the vine and parmesan sit next to the dish.

Low FODMAP Spanish Chicken and Rice Casserole

May 2, 2022

Looking for a low FODMAP dinner? This Spanish-style casserole with rice and chicken is just the thing. With rich tomato flavour and simple to make, this recipe is one you’ll want on repeat. You’ll want to immediately add it to your collection of low FODMAP dinner recipes, such as…

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…

Open face egg omelette sandwich with tomatoes

Open Faced Omelette Sandwich (Low FODMAP)

December 21, 2021

Think you need to eliminate bread while on the Low FODMAP diet? This is a common FODMAP misconception that I hear a lot in my practice as a registered dietitian! There are many low FODMAP substitutions for common breakfast items. This particular recipe is my favourite choice for when…

Birds eye view of a shallow white bowl filled with a creamy white coloured rice risotto. It is topped with pieces of browned oyster mushrooms and parsley. There is a sprig of parsley next to the bowl and the background is marble.

Low FODMAP Oyster Mushroom Risotto

June 21, 2021

Creamy and flavorful, this low FODMAP risotto recipe is a delicious dinner! Made with oyster mushrooms and low FODMAP chicken broth, this dish is easy and so flavorful to prepare at home. Top it with parmesan cheese and fresh parsley, and enjoy! While low FODMAP rice dishes are popular, this…