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Tips, recipes, & information on digestive issues & more.

A white plate sitting on a wooden surface. On the plate there is french fries topped with Banh Mi ingredients including seasoned ground pork, cucumber, carrots, green onion, and spicy mayonnaise.

Low FODMAP Banh Mi Loaded Fries

April 24, 2023

If you’re a fan of banh mi, you’ll love these low FODMAP french fries! Inspired by the classic Vietnamese banh mi sandwich, this recipe features pickled veggies, seasoned pork, cilantro, and spicy mayo. My mouth is watering just looking at it! Plus, they’re ready in just 30 minutes – the…

silver bowl filled with low FODMAP kale caesar salad that is topped with prosciutto, parmesan, and hard boiled egg

Massaged Kale Caesar Salad (Low FODMAP)

April 10, 2023

Would you believe you can make caesar salad without garlic? This low FODMAP salad recipe swaps fresh garlic for garlic-infused olive oil, making it low FODMAP without compromising on flavour. Inspired by one of my favourite restaurant salads ever, this massaged kale salad is the ultimate side dish for any…

A casserole dish filled with low FODMAP mac & cheese sitting on a wooden countertop next to a dish towel and a plant

Protein Packed Low FODMAP Mac & Cheese

March 27, 2023

Say hello to your new favorite low FODMAP pasta recipe. Although there’s no meat in this oven-baked low FODMAP mac & cheese, it’s high in protein with the addition of edamame beans, brown rice pasta, lactose-free milk, and the cheese itself. Each portion contains over 16 grams of protein!…

A clear jar with pickled dill green beans sits on a wooden cutting board with spices on the counter

Low FODMAP Pickled Dill Green Beans

March 6, 2023

If you’re a big fan of pickles like me, you’re going to love this pickled green beans recipe. Made with dill, mustard seed, and peppercorns, this jar of crunchy beans is sure to please. The bonus is that these green beans are also low FODMAP. A perfect way to add…

A black plate with rice, zucchini, and turkey meatballs sitting on a marble countertop beside a fork and some linens

Baked Spinach & Feta Turkey Meatballs (Low FODMAP)

February 6, 2023

As a gut health dietitian specializing in IBS, I take pride in helping my patients find easy and delicious meals they can enjoy on the low FODMAP diet. Meals that won’t take a TON of time and effort. That’s why I absolutely love these low FODMAP turkey meatballs. They…

A white bowl filled with taco seasoning made up of low FODMAP spices including chili pepper, cumin, paprika, salt, oregano, and chives.

6-Ingredient Low FODMAP Taco Seasoning

January 23, 2023

Who says you can’t have flavour without FODMAPs? Sure, onion & garlic are in SO MANY of the seasonings, sauces, and condiments that are available at the store. But, that doesn’t mean salt and pepper are your only options. This dietitian-approved low FODMAP taco seasoning is an easy homemade alternative…

A white bowl full of broccoli salad sits beside some walnut pieces on top of a wooden cutting board.

15 Minute Low FODMAP Broccoli Salad

January 16, 2023

If you’re looking for a new low FODMAP salad, look no further! This super simple broccoli salad is the perfect addition to any meal and is totally low FODMAP, as it uses only the low FODMAP part of broccoli – the heads! With added walnuts, bacon, and dried cranberries, there’s…

a clay colored bowl filled with green garlic free pesto and a lemon garnish sitting on a marble countertop beside a white and green dish cloth

5 Minute Garlic-Free Pesto Sauce (Low FODMAP)

December 23, 2022

This low FODMAP pesto is both garlic free and delicious – yes it’s possible to be both! It’s also quick to whip up in 5 minutes in a high-powered blender or food processor – you can’t beat the convenience! I love to serve this no-garlic pesto as a sauce with…

Woman in a beige sweater with long blond hair wiping her nose with one hand and holding a tissue in the other hand. She is sitting in a wooden chair against a white wall.

Low Histamine Diet for Long COVID – Are Mast Cells Involved?

December 12, 2022

While the early unknowns of the COVID-19 pandemic are behind us, we still have a lot to learn about the long-term effects and pathophysiology of the COVID-19 virus. In particular, we are only beginning to research and understand a phenomenon called ‘Long COVID’ – also known as post-COVID-19 syndrome.  Recently,…

A mason jar glass filled with eggnog and whipped cream sitting on a wooden tabletop in front of a Christmas Tree.

Homemade Non-Alcoholic Vegan Eggnog (Nut Free)

December 5, 2022

Having dietary limitations and food sensitivities during the holiday season can be difficult to navigate. Many classic holiday foods and drinks contain common allergens, such as wheat, dairy, nuts, and eggs. This dairy-free eggnog is also fully vegan, nut free, and gluten free. With all kinds of seasonal spices,…