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Category: Low FODMAP & Gut Health Recipes

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.

20 Minute Low FODMAP Hummus Recipe (No Garlic!)

August 24, 2022

You may be wondering, is eating hummus ok for IBS? This is a question I get surprisingly often as a gut health dietitian. Store-bought hummus (and many recipes) can contain garlic which is a high FODMAP ingredient. This homemade low FODMAP hummus recipe is made without garlic and onion. It…

A large bowl filled with salad greens and a lemon wedge beside a smaller green bowl containing a creamy green dressing. Both bowls sit on a marble countertop.

5-Minute Creamy Kefir Salad Dressing

August 22, 2022

Having a delicious salad dressing is a game changer when it comes to building yummy salads and bowls. This zesty and herbaceous kefir salad dressing will quickly become one of your favourite ways to dress up lunch. As a registered dietitian, I often get asked about foods that are…

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

Easy Dairy Free Tzatziki Sauce (Low FODMAP Option)

July 18, 2022

Let’s face it, it can be difficult to find yummy dairy free dips and sauces. As a registered dietitian, I work with folks who avoid dairy for many different reasons. Including milk allergies, gut health issues, and vegan lifestyles. One dip in particular that is almost always made with…

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…

2 jars filled with oatmeal, peanut butter, and chocolate chips with peanut butter overflowing down the side of each jar. The jars are sitting on a white counter beside silver spoons.

Easy Peanut Butter Overnight Oats

June 28, 2022

Overnight oats are a great grab-able healthy breakfast option. This peanut butter overnight oats variation is low FODMAP, and packed with good-for-you ingredients, such as rolled oats, peanut butter, hemp seeds, and chia seeds. It’s a delicious and registered dietitian approved balanced breakfast. This breakfast is a HUGE…

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.

Favorite Low FODMAP Carrot Cake (Gluten Free)

June 20, 2022

Are you looking for a perfect low FODMAP cake for your next celebration? Then look no further. This gluten free low FODMAP carrot cake is moist, sweet, and delicious. Plus, it’s easy to make thanks to one of my favorite low FODMAP flour blends – the…

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…