What you need to know about FODMAP Stacking

When you’re on a low FODMAP diet and trying to avoid triggering your IBS symptoms, you get very familiar with what foods contain what FODMAPs and what is considered a “safe” serving size. But what if you are sticking to safe servings sizes and you’re still having symptoms? This may be the result of FODMAP stacking.

What is FODMAP stacking? When you have multiple “safe” servings of different foods containing the same FODMAP, or multiple servings of foods containing different FODMAPs and the combined effect causes you distress, this is what we refer to as FODMAP stacking.

Important note: There is no need to worry about FODMAP stacking if your symptoms are well controlled. If, however, you’re still having symptoms while following a low FODMAP diet, then FODMAP stacking may be a contributing factor. Read on.

This article is adapted from this post by Monash University

Are FODMAP amounts cumulative?

The short answer is, yes. In one sitting, the total amount of FODMAPs consumed (be it from fructose, fructans, lactose, GOS, or polyols) influences whether the meal is tolerated or whether symptoms are induced.

The Monash University FODMAP diet app uses a traffic light system to indicate the rating of each FODMAP in individual foods (fructose, sorbitol, mannitol, lactose, fructans, and GOS), and the overall FODMAP rating (low (green), medium (yellow), high (red)) of foods at different serving sizes. But we know that people don’t just eat individual foods, they eat mixed meals including multiple different foods. For this reason, the Monash recommendations for low FODMAP serving sizes were set conservatively, allowing people to include more than one green light serving of food per sitting.

Everyone’s threshold level of FODMAP tolerance is different. While FODMAP stacking will be relevant to some people who may find they experience IBS symptoms when multiple green light servings are eaten in one sitting, for many, the conservative FODMAP serving sizes set by Monash means they will achieve good symptom control even when consuming a varied diet that includes numerous green light servings at each sitting.

Does FODMAP stacking relate to the foods eaten over a whole day or just in one meal?

As a general rule, the concept of stacking relates to a single sitting or meal. This of course assumes that meals are spaced out over the day, with at least 2-3 hours between each meal or snack. This allows food to be digested between meals and slows the rate at which the gut is exposed to the FODMAPs. If you find you are constantly snacking and experiencing IBS symptoms, then spacing out your meals may help.

Do I need to track what FODMAPs I eat to avoid stacking?

First of all, if your symptoms are well controlled and you haven’t been thinking about FODMAP stacking, then don’t start worrying about it now! It doesn’t apply to you and the low FODMAP diet is working for you just fine.

You only need to consider FODMAP stacking if you notice that a low FODMAP diet has improved most of your symptoms, but not all of them.

For some people, it will be factors other than FODMAPs that are affecting their IBS symptoms such as stress, hydration, exercise, or anxiety. For others, it might be a higher sensitivity to FODMAPs and thus a need to consider FODMAP stacking as a possible trigger. If you think this applies to you, keeping a food and symptom diary is the best way to work out what your individual IBS triggers are, and whether FODMAP stacking is an issue for you.

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Key Tips and Takeaways to Avoid Consequences:

• Space out your meals. Leave at least 2-3 hours between eating or drinking anything other than black coffee or water (that includes meals, snacks, and beverages) to avoid potential stacking effects.

• Avoid snacking. If you find you are getting hungry between meals (and I’m referring to actual hunger, not boredom, stress, or emotional eating) make sure your meals include enough protein, fat, and fiber to fill you up and keep you satisfied until the next meal.

• If you must have a snack, choose a snack that is low in FODMAPs and high in food value such as a protein food (eggs/meat/fish/nuts/nut butter), a complex carbohydrate (whole grain such as whole grain sourdough bread or brown rice), or plants such as carrots or cucumbers.

• What does that look like? How about a hard-boiled egg and some black olives? Or a brown rice cake with a slice or two of turkey and some sliced cucumbers on it? Or, a slice of whole grain sourdough with peanut butter on it. Or, a small handful of mixed nuts such as macadamia, pecans, almonds, etc. More snack ideas can be found on my blog here.

More Deliciously Low FODMAP™ tips & tools

Buttery Mashed Yukon Gold Potatoes (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make-ahead: Steps 1 - 6

When you start with good ingredients that have their own wonderful flavors, simple preparation is the way to go. Yukon Gold potatoes have a wonderful texture and flavor and, with a few simple ingredients added, they make really good mashed potatoes. These buttery mashed Yukon Golds are a perfect side, especially when you are serving something with a delicious sauce that needs “catching” so you don’t miss a drop! Try these with my herb-roasted turkey breast and great gravy or my roast pork tenderloin with white wine cream sauce.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ side dish recipes you might enjoy

Macaroni Salad with a Twist (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-5

Light on the mayo and heavy on the crunch of vegetables, this macaroni salad with a twist is an excellent side dish for BBQ or any main course. This recipe was inspired by my friend Brandon’s old family recipe—but was modified according to what I had in my pantry and refrigerator which didn’t exactly match his recipe! You can follow this recipe or be creative and put in what you have on hand too. And, the amazing secret I learned about leftovers? This salad is delicious when it’s heated! Really. It turns into a delightful hot pasta dish after a minute or two in the microwave.

Ingredients: Salad

12 ounces dry gluten-free pasta (cooked per package instructions)

2 Persian cucumbers, washed and chopped

4 green onions, green part only, chopped

4 medium carrots, chopped (carrots that have the tops on have the best flavor)

Ingredients: Dressing

3/4 cup Mayonnaise

1 1/2 tablespoons Dijon mustard

1 teaspoon rice vinegar

1 tablespoon dried Dill

1 tablespoon Caraway seeds

1 teaspoon Kosher salt

1 teaspoon black pepper

Directions

(1) Prepare: Cook the pasta following the instructions on the package. Drain, do not rinse, and set aside. Chop vegetables.

(2) Make dressing: In a large mixing bowl, combine the dressing ingredients and mix until well blended.

(3) Add the veggies: Once your dressing is well mixed, add the chopped vegetables and mix until well blended. I love extra veggies because it adds a layer of crunch, but if you want more pasta, reduce the amount of vegetables you put in.

(4) Add the pasta: Add the cooked, drained, and cooled pasta and stir until well combined. Taste to see if any more seasoning is needed. Pasta will naturally absorb the dressing so you may have to adjust (add more dressing, salt or pepper) after chilling.

(5) Finish: Once combined, serve right away. Or chill for a couple of hours as needed.

(6) Plate and serve: Serve with your favorite BBQ or cajun chicken for a cooling side dish.

(7) Storage: Keep leftovers in the refrigerator in an airtight container. And, the amazing secret I learned about leftovers of this salad? It’s delicious when heated. Really! It turns into a delightful hot pasta dish after a minute or two in the microwave.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Blood Sugar Hacks for Optimal Energy, Sleep, Mental Clarity, and More

Article by Sarah Aitken, RN, MS, FNP/WHNP, Game Changer

Sharing this excellent article, written by my amazing sister, because it has great advice for ALL of us. Our bodies crave homeostasis (staying at a steady state) and our diet tends to send us on a daily roller coaster. In this article, you’ll learn some excellent strategies to stay off that roller coaster and give your body and mind some peace.

There are many reasons why you feel most optimal if your blood sugar is well controlled. Blood sugar swings are largely responsible for a multitude of symptoms, including that “hangry” feeling, hypoglycemia (assuming it is not caused by hypoglycemic medications), fatigue, fuzzy headedness, excessive hunger, cravings for sugar and fat, body inflammation, brain fog, and weight gain, among others.

Even if you have no blood sugar “problems,” eating for optimal blood sugar control will very likely make you feel better, maybe even in some unexpected ways!

Better sleep, longer attention span, gentler menopausal or PMS symptoms, better body temperature control – all those things are possible with optimal blood sugar levels.

Who doesn't want all that??

Monster Mash-ed Potato Savory Waffles (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Makes 10 Squares • Ok to make ahead: Step 1

These waffles are as crispy and delicious as they look! They are the perfect way to turn leftover mashed potatoes into something that tastes even better. The eggs give them a light quality and the mashed potatoes, cheese, and green onions give them the great taste of twice-baked potatoes. I had fun making them a little “monstrous” for Halloween, but they would be a great savory side dish anytime. I served them in place of bread alongside a hearty soup and they made delicious dippers!

Ingredients

2 tablespoons vegetable oil

1/4 cup lactose-free milk

1 teaspoon white vinegar to sour the milk

3 large eggs

2 1/2 cups mashed potatoes

3 tablespoons chopped green onions, green part only, plus more for serving

1 cup extra-sharp cheddar cheese, grated

1/2 cup gluten-free all-purpose flour

1/2 teaspoon baking powder

1/4 teaspoon baking soda

Lactose-free sour cream, for serving

Directions

(1) Prepare: Make the mashed potatoes see my recipe for Buttery Mashed Yukon Gold Potatoes (coming next week!) Grate the cheese. Chop the green onions. Preheat the waffle iron and spray it lightly with cooking spray. Put the vinegar in the milk and let stand for 5 minutes to sour.

(2) Combine wet ingredients: In a large bowl, whisk together the oil, sour milk, and eggs. Stir in the mashed potatoes, green onions, and cheese, and stir until just combined.

(3) Combine dry ingredients: In a separate small bowl, whisk together the flour, baking powder, and baking soda. Fold the flour mixture into the potato mixture until it's just combined.

(4) Cook waffles: Scoop 1/2 to 2/3 cup (depending on the size of your waffle iron) of the mixture into the prepared waffle iron, spreading it out just a bit on the waffle iron. Close the lid and let the waffle bake until golden brown and the egg is cooked through. (About 4 minutes depending on your waffle iron.)

(5) Finish: Transfer the waffle to a cooling rack (to keep them crisp while you cook the rest of the waffles) then repeat the filling and baking process with the remaining potato mixture.

(6) Plate and serve: Serve waffles warm topped with sour cream and garnished with additional chopped scallions or chives

Eat and enjoy every bite because you can!

Recipe notes: All leftover mashed potatoes will vary in consistency depending on how much cream, milk, or melted butter you added to the original batch. If the waffle batter looks too dry and isn't holding together, add one more egg. If it looks too wet, add more flour, 1 tablespoon at a time, until the mixture is cohesive.

I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ side dish recipes

(Deviled) Spider Eggs (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4-6 • Ok to make ahead: Steps 1-2 or 1-3

These fun spider eggs are not only fun, but they’re delicious! I used my Angeled Eggs recipe and added the sliced black olives to dress them up for Halloween. Why Angeled eggs instead of Deviled eggs? Because these delicious appetizer or lunch eggs have a secret ingredient that elevates them above all others and makes them extra special. It’s butter! The addition of a bit of butter to the standard deviled egg mixture is a game changer. Add to that some fresh herbs and Dijon mustard and you’ve got the best darn deviled eggs ever: Angeled eggs! Perfect for a Halloween potluck or party. Or just for fun.

Ingredients

8 large eggs (about 1 week old if possible so they are easier to peel)

1/3 cup mayonnaise

2 tablespoons salted butter, at room temperature

1 tablespoon Dijon mustard

1 pinch cayenne pepper

2 tablespoons finely chopped tender herbs such as chives or dill plus additional leaves for garnish

1 pinch each Kosher salt and black pepper

10 Black Olives, 4 halved and the rest sliced lengthwise

Directions

(1) Cook the eggs: To hard-cook the eggs, in a large saucepan, cover the eggs with water by 1 inch. Bring to a boil, uncovered, over high heat. Remove from the heat, cover, and let stand for 12 minutes. Drain the eggs and rinse them under cold running water. Drain the water and put the eggs in the refrigerator to cool completely.

(2) Peel the eggs: To peel the eggs, remove the shells by tapping each egg gently on the counter or sink to crack the entire shell. Roll the egg gently between your hands to loosen the shell. Peel, starting at the large end, while holding the egg under a light stream of running cold water to help the shell come off cleanly.

Make-ahead note: Deviled eggs are not only make-ahead friendly, they are even better if you have time to do it this way. This is because giving the hard-cooked eggs a rest in the refrigerator after cooking and peeling them makes it easier to cut them in half cleanly so you’ll have a neater presentation.

(3) Prepare the filling: Once cooled, cut the peeled eggs in half lengthwise. Carefully remove the yolks into a small mixing bowl or the bowl of a mini food processor fitted with the metal blade. Set the whites aside. Mash the yolks with a fork or whirl them a few times in the food processor. Add the mayonnaise, butter, mustard, cayenne, and stir or blend until smooth; season very slightly with a pinch each of salt and pepper. Stir in the chives (or dill or other delicate herb of your choice).

(4) Fill the eggs: Use a spoon, or transfer the mixture to a Ziploc bag with the corner tip cut off, or a piping bag fitted with a large tip. To assemble the eggs, spoon or pipe the yolk mixture into the whites.

(5) Finish: Add the halved olives to the center of each egg. Then insert 4 olive slices into each side of the egg to make the “legs” of the spider.

(6) Plate and serve: Serve immediately or refrigerate for up to 2 hours before serving. Eggs will firm up in the refrigerator, so if you’re taking them to a potluck, it’s ideal to chill them before transporting them.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

To make the eggs ahead of time: Unpeeled hard-cooked eggs can be refrigerated for up to 1 week ahead. Or prepare the eggs, but don’t assemble them, up to 8 hours ahead of serving; refrigerate the whites covered with a damp towel in an airtight plastic container. Store the egg-yolk mixture in the piping bag with the tip also covered in a damp paper towel. Knead the yolk mixture slightly to soften before filling the yolks. The eggs may also be assembled and stored covered in the refrigerator for up to 2 hours. Any longer and the yolk mixture starts to form a crust.

If not preparing ahead of time: be sure to let the boiled eggs cool completely before peeling and cutting them in half. Prepare the filling only up to a day in advance—any longer and the flavor and texture (especially if you’re including finely chopped acidic things) will go sour. Store the filling in a sealable container or reusable plastic bag; simply scoop, or snip and pipe when ready to serve.

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ appetizer recipes

IBS Game Changer Turns Two!

2 Years • Over 2,000 Photographs • 430 Posts • 100% Low FODMAP

Two years ago, in the heart of the pandemic, I launched IBS Game Changer. Since then, thousands of you have signed up to receive this weekly email and I'm inspired, every day, to create new recipes that remind us all that low FODMAP can be 100% delicious!

And for those of you who I have had the honor of coaching, I thank you for your trust in me. It has been beyond gratifying to see your lives transform as you learn about your body and your IBS triggers and how to work with them to eat well, live well, and feel well.

Cheers to all of you! And cheers to many more years of IBS Game Changer to come.

Thank you for joining me on the journey.

Deliciously Low FODMAP™ recipes

One Pan Chicken, Vegetable, and Pasta Bake (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

As winter draws nearer, I start thinking about making yummy baked dinners with pasta, and winter vegetables. The kind of meal you can serve in one bowl so it’s comforting, warming, easy, and delicious. This recipe is a great example of all of those things. And, you make it all in one pot so the clean-up is easy too. Leftovers are good so plan to have this pasta bake for lunch the next day.

Ingredients

1 tablespoon garlic-infused olive oil

1 bunch green onions, green part only, chopped

2 carrots, chopped

3/4 pound boneless skinless chicken thighs or breasts, cut into cubes

1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for 15% discount)

1 teaspoon Smoke N Sanity Essence of onion salt (use code IBSGC10 for 10% discount)

1/2 - 1 teaspoon Kosher salt and 1/4 - 1/2 teaspoon black pepper (to your taste)

2 tablespoons salted butter

2 tablespoons fresh thyme leaves or 2 teaspoons dry thyme

1 teaspoon paprika

1/2 teaspoon cayenne pepper, to taste

3 cups low Gourmend low FODMAP chicken broth (use code IBSGC15 for 15% discount) Or other low FODMAP chicken broth such as Whole Foods Organic 365 (NOT low sodium variety)

1 1/2 cups lactose-free whole milk

12 ounces dry gluten-free pasta (I like Rummo Penne Rigate)

3 cups broccoli florets (only), roughly chopped

2 cups extra-sharp cheddar cheese, grated

2/3 cup grated Parmesan cheese (plus more for serving)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side depending on how thick the pieces are). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Preheat the oven to 425 degrees F. Chop the vegetables. Cut the chicken into small cubes. Grate the cheese.

(3) Cook the chicken: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the green onions and carrot and cook for 2-3 minutes. Stir in the chicken and season with salt and pepper. Add the butter, thyme, paprika, garlic scape powder, and cayenne, and cook until golden and toasted, 2-3 minutes.

(4) Add the liquid ingredients: Add the broth and milk. Bring up just to a gentle boil over medium heat. Add the pasta and then add the broccoli, making sure the pasta is fully covered by the liquid. Season with salt and pepper to taste (use less if you salted the chicken ahead of time). Cook for about 10 minutes until the pasta is al dente and the broth has been mostly absorbed.

(5) Add the cheese: Stir in 1 cup of the combined cheeses. If needed, transfer everything to an oven-safe casserole dish. Scatter the remaining cheese over top of the casserole.

(6) Bake: Bake for 20 minutes, until the cheese is melted and beginning to brown.

(7) Plate and serve: Serve warm with a sprinkling of fresh thyme and parmesan, and some sourdough bread on the side.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Mushroom Gruyere Savory Bread Pudding (Low FODMAP)

60 Minutes prep • 40 Minutes cook • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-2

Bread pudding is comfort food at its finest. It can be influenced by many different herbs, seasonings, and cheeses but this version, loaded with leek greens, gruyere cheese, and mushrooms, is really special. Swap this out for the stuffing at your next turkey dinner and your guests are sure to be impressed. This delicious bread pudding makes a wonderful side dish so don’t wait for a holiday to make it! This recipe uses “real” sourdough bread—which is bread that is well-tolerated by most people who have IBS. See recipe notes for more about sourdough bread and the Low FODMAP diet.

Ingredients

6 cups ½-inch bread cubes cut from real sourdough bread, crusts removed

2 tablespoons extra-virgin olive oil

1 tablespoon salted butter

2 ounces pancetta, chopped

4 cups leek greens, sliced (about 4 leeks)

1 1/2 pounds oyster mushrooms, chopped

1 teaspoon dried thyme, or 1 tablespoon chopped fresh thyme leaves, plus more for serving

1/4 cup dry sherry

1 teaspoon Kosher salt and 1/2 teaspoon freshly ground black pepper

4 extra-large eggs (or 5 medium-large eggs)

1 1/2 cups heavy cream or lactose-free whole milk (or a combination of the two)

1 cup Gourmend low FODMAP chicken stock (use code IBSGC15 for 15% discount)

1 1/2 cups grated Gruyère cheese (about 8 ounces), divided

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Butter a 2½ to 3-quart gratin dish (or standard cake pan 13 x 9 x 2 inches) and set aside. Remove crusts and cut the sourdough bread into small cubes. Line a large rimmed baking sheet with parchment. Spread the bread cubes on the prepared baking sheet and bake for 15 to 20 minutes, until lightly browned. Set aside.

(2) Cook the leaks and mushrooms: Meanwhile, heat the oil and butter in your largest sauté pan over medium heat. Add the pancetta and cook, stirring frequently, for 5 minutes, until it starts to brown. Add the leek greens and cook over medium heat for about 5 minutes, until the greens are tender. Stir in the mushrooms, thyme, sherry, 1 teaspoon of salt, and 1/2 teaspoon of pepper and cook for 10 to 12 minutes, until most of the liquid evaporates, stirring occasionally.

(3) Prepare filling: In a large mixing bowl, whisk together the eggs, cream or milk, chicken stock, and 1/2 of the Gruyère cheese. Add the bread cubes, stirring well to combine. Set aside at room temperature for 20 - 30 minutes to allow the bread to absorb the liquid. Gently toss the mixture every 5 - 10 minutes. After the mushroom mixture has cooled somewhat, add that to the bread cube mixture. Stir well and pour into the prepared gratin dish or cake pan.

(4) Bake: Sprinkle with the remaining 1/2 of the grated Gruyère and bake for 45 to 50 minutes, until the top is browned and the custard is set.

(5) Plate and serve: Sprinkle with additional fresh thyme. Serve hot alongside your savory main course and a side salad.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Notes about sourdough bread:

The process of making real sourdough bread renders it extremely tolerable for those of us with IBS.

I always recommend my clients try real sourdough for themselves (meaning it is made without yeast and without added vinegar that would “mimic” sourdough bread). According to Monash University, the levels of fructans (from the oligosaccharide FODMAP group) are reduced during the sourdough fermentation process. This is because the yeasts ferment the fructans during the natural leavening process while the bread rises. Typically the dough should be allowed to prove for around 12 hours to reduce the fructans as much as possible (which is why I recommend sourdough made in the traditional way).

Sourdough bread (as long as it’s traditionally made) is a far better solution than gluten-free bread because it has so few ingredients and is low in FODMAPs.

I do recommend no bread while you are on a FODMAP elimination diet. But once you’ve done that work and you know your tolerances, then you can introduce real sourdough bread and see how you handle it.

I recommend starting with the simplest sourdough with just wheat flour before branching out to try sourdough pumpernickel or sourdough rye bread. Your body is the best judge of what you personally tolerate.

Commercially available real sourdough includes San Luis Sourdough and Beckman’s Old World Sourdough. Whole Foods carries a seeded sourdough loaf from As Kneaded bakery that is quite wonderful. Other sourdough breads from As Kneaded and other traditional bakers are also delicious. Just ask the baker or check the list of ingredients to be sure you are getting “real” sourdough bread.

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ side dish recipes

Chocolate Cake with Umami Chocolate Frosting (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-5

This cake is very chocolatey, but also light. The surface has a bit of a crunch, like a meringue and the center is rich and cakey. The umami chocolate frosting is the game changer here and will leave your guests wondering what makes this cake so good! You have to taste it to believe just how good it is. The vanilla cream filling in the layered version makes a nice visual and flavor contrast to the chocolate cake and frosting but either way you make it, it will be delicious.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Classic Beef Tacos (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 3-4 • Ok to make ahead: Step 1

This week, we’re celebrating National Taco Day! (Why celebrate for a day when you can celebrate all week?) Classic tacos are super simple to make and oh-so-good! Cooking the tortillas to make your own taco shells adds a lot of great flavor and it’s very easy to do so no need to buy pre-made taco shells. This is a perfect weeknight dinner and leftovers heat up nicely for lunch the next day. This recipe makes a little beef go a long way so you get all the delicious flavor without feeling like you’ve overdone it. Of course, you can also make this recipe using ground chicken or turkey if you prefer.

Ingredients

1 pound lean ground beef (preferably organic, grass-fed), or you can use chicken or turkey

1 tablespoon Smoke N Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

1 cup extra-sharp cheddar cheese, grated

1/2 - 1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 cup lettuce, washed, dried, and cut into strips

1 ripe tomato, cubed (preferably “on the vine” or Roma for best flavor)

1/2 avocado, sliced or cubed

6 gluten-free corn tortillas

1/4 cup extra-virgin olive oil or avocado oil for cooking the tortillas

Low FODMAP hot sauce (optional) for serving

Lactose-free sour cream (optional) for serving

Directions

(1) Prepare: Grate the cheese. Wash, dry, and cut the lettuce. Chop the tomatoes.

Make-ahead note: At this point, you may keep the cheese and vegetables in the refrigerator for an hour or two until you’re ready to cook and serve the tacos.

(2) Cook the meat: Heat a large skillet over medium-high heat. When hot, add the ground beef and break it up and stir it around until it is all browned. Add the taco seasoning and stir to coat the meat. Add 1/4 cup water, stir to combine, then simmer the meat for a few minutes until the sauce is thickened. Taste and add additional taco seasoning, salt, or pepper to your liking.

(3) Add the cheese: When the meat is cooked, add the grated cheese to the top. Cover the pan and turn the heat off and let the cheese melt into the meat while you make the tortillas.

(4) Cook the tortillas: Heat about half the vegetable oil in a small skillet over medium-high heat. When the oil is hot (it should sizzle when you put a drop of water in it), add one tortilla. Cook on one side for about 30 - 60 seconds, then flip it over and cook on the other side for about the same amount of time. You want the tortilla to be crisp but not impossible to fold in half.

(5) Shape the taco shells: Remove from the oil, fold it over the handle of a wooden spoon (to make it into a “shell” shape), then set it on a paper towel while you cook the next one. Continue this process until all 4-6 taco shells are cooked. Add more oil, if the pan gets dry, and be sure to let it get hot before adding the next tortilla.

(6) Plate and Serve: In each tortilla, put a generous scoop of the meat and cheese. Sprinkle in the lettuce, tomato, and a slice or two of avocado, and serve with the hot sauce or sour cream alongside.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Falafel Salad (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-5

I love the taste of falafel and I’m always looking for ways to help you consume a wide variety of foods while keeping things low FODMAP. This recipe uses brown rice and lots of fresh herbs and vegetables in the mix to keep the serving size of garbanzo beans under the low FODMAP limit. Falafel is traditionally served in pita bread with some salad tucked inside, but you can skip the pita and serve your falafel on a salad, on top of rice, or just plain as an appetizer with the sauce as a dip. They are really good and also good for you!

Ingredients: Falafel

2 medium carrots, washed and grated

1 cup canned garbanzo beans, drained and rinsed (1/4 cup is low FODMAP serving)

1 large lemon, (zest and juice)

3/4 cup fresh flat-leaf parsley, washed and roughly chopped

2 tablespoons fresh mint leaves, chopped

1 bunch green onions (green part only), chopped

1 cup cooked brown rice

1 tablespoon garlic-infused olive oil (plus more for frying)

1 teaspoon paprika

1 1/2 teaspoons ground cumin

1/8 teaspoon cayenne pepper

1 1/2 teaspoons Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1 - 2 tablespoons gluten-free all-purpose flour

Season with 1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Ingredients: Salad

3 cups mixed greens of your choice

3 Persian cucumbers, washed and sliced

2-3 radishes or 1 watermelon radish, washed and sliced

1/2 cup cherry tomatoes, cut in half

Ingredients: Garlic Mayonnaise

1/2 cup mayonnaise

1/4 cup garlic-infused olive oil

1 tablespoon lemon or lime juice

A pinch of salt and few grinds of Black pepper

Directions

(1) Prepare: Cook the brown rice. Rinse and drain the garbanzo beans. Wash and chop, and slice the vegetables. Zest and juice the lemon.

(2) Prepare the garlic mayo: In a small bowl or jar, combine all ingredients and shake or whisk to combine. set aside. If it’s going to be awhile before you use it, put it in the refrigerator.

(3) Prepare the falafel: In a food processor grate the carrot. Add all the rest of the ingredients to the bowl of your food processor with the grated carrot. Pulse to blend and turn it into an even mixture. If the mixture is too dry then add another tablespoon of garlic-infused olive oil or water). Once it is well combined, stir through 1 tablespoon of the gluten-free flour. If the mixture is not quite dry enough to handle, stir through one more tablespoon of flour. Taste the mixture and add additional salt and/or pepper if needed.

(4) Form the falafel into patties: You can form the falafel into patties or balls. I like patties because they cook through better if you’re not deep frying them. Line a cookie sheet with parchment. Put a bit of olive oil or water on your hands and take a heaping tablespoon-sized scoop of falafel and form it into a pattie, then set it on the parchment. Continue the until you have formed all of the falafel mixture into patties—it should make about 16.

(5) Cook the falafel: Heat a large non-stick frypan over medium-high heat. Add about 1 tablespoon of olive oil. Once hot, use a spatula to lift the falafel patties from the parchment and put them into the hot oil. Cook on each side for 2 to 3 minutes until browned. Turn down the heat if they start to burn, and add more oil as needed. Once cooked, place on a paper towel to drain. Cook the falafel in two or three batches so you don’t overload the pan.

(6) Plate and serve: Make a bed of greens on each plate, and add the radishes, cherry tomatoes, and cucumbers. Top with 3 or 4 falafel pattites. Drizzle generously with the garlic mayonnaise. Make sure you divide the falafel into the recommended number of serves to keep the recipe low FODMAP (this is normally 3 to 4 pieces of falafel per person).

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Currant Scones (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 16 • Ok to make ahead: Steps 1 - 5

My Scottish father-in-law loves these scones so I count that as a firm vote of approval. They are delicate, light, delicious, and darn easy to make! Enjoy them plain, with butter, or if you want a real taste treat, have them with Leslie’s amazing lemon curd. These scones are at their very best when they’re fresh so make them for your next brunch and enjoy!

Ingredients

1 cups gluten-free flour of your choice

1 cup gf Jule’s Gluten-Free All Purpose Flour

1/4 cup white sugar

1 tablespoon baking powder

1/4 teaspoon baking soda

1/2 teaspoon salt

1/2 cup unsalted butter, cut into cubes

1 large egg, beaten

1 teaspoon vanilla extract

3/4 cup dry currants

2/3 cup lactose-free sour milk*

1 - 2 tablespoons heavy cream for brushing tops (you can also use lactose-free half and half or even lactose-free whole milk)

Granulated sugar or turbinado sugar for sprinkling on top, depending on the crunch you like.

Directions

(1) Prepare: Preheat oven to 400 degrees F. Line a rimmed baking sheet with parchment paper. Soak the currents in enough water to cover while you prepare the other ingredients. Sour your milk by adding 2 teaspoons of white vinegar to the lactose-free milk and let it sit for a few minutes before using.

(2) Blend dry ingredients: Combine dry ingredients in the bowl of a food processor and pulse to combine.

(3) Add the butter: Add the cold cubed butter and pulse until the butter is evenly combined and the dough is crumbly.

(4) Add wet ingredients: Combine egg and vanilla and add to dry ingredients in the food processor bowl. Pulse to combine. Scrape down the sides then add the sour milk and pulse to combine. Drain the currants and add to the mix. Pulse just to combine.  

(5) Shape scones: Scrape the dough out onto a floured surface and use floured hands to gently pat the dough into an even layer about 1 inch thick. Cut the dough with a biscuit cutter or the top of a glass dipped in gluten-free flour (so it doesn’t stick). Gather the leftover bits and re-roll and cut out so you can use all of the dough. Place each scone on the parchment-lined tray.

Make-ahead note: At this point, you may chill the scones until you are ready to bake.

(6) Glaze: Just before baking, brush the tops with cream and sprinkle with sugar.

(7) Bake: Bake for 12 minutes or until the scones are delicately browned. Remove from the oven and let cool on the cookie sheet for a couple of minutes. Then remove to a cooling rack.

(8) Plate and serve: Serve plain, with butter and jam, or, for a really amazing taste treat, with Leslie’s amazing lemon curd. The low FODMAP serving size is two scones if you make a batch of 16 or more. These scones are at their very best when they’re fresh so make them for your next brunch and enjoy!

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email us at hello@ibsgamechanger.com

This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ breakfast recipes you might enjoy

One Pan Chicken and Creamy Corn Enchiladas (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

These creamy enchiladas are cooked on a bed of chicken and peppers so they are loaded with flavor and color. From the tangy taste of the yogurt blended with the sweet taste of the corn, all wrapped up in corn tortillas, these enchiladas are different from the standard fare and I think you’ll find they taste pretty darn delicious. One pan means they’re quick to make and easy to clean up. So what are you waiting for? Make them tonight.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ main course recipes

One Pan Chicken Arroz Caldo (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

A Filipino favorite, Arroz Caldo literally means warm rice. But it’s oh so much more! Similar to risotto, it’s creamy and delicious and it will warm you from the inside out. It’s the perfect comfort food for a rainy day but easy and delicious any day. The bright taste of the ginger pairs beautifully with the salty umami of the soy sauce. The rice and vegetables cooked in the chicken broth make the perfect creamy companion for the chicken. You can make it with whatever kind of rice you like (just keep in mind brown rice will take longer to cook than white rice so allow for a bit more time and taste for doneness as you go).

Ingredients

1 tablespoon garlic-infused olive oil, plus more for frying

1 (1-inch) piece ginger, peeled and finely chopped

1 bunch green onions (green part only), chopped, plus more for serving

1 to 1 1/2 pounds skinless, boneless chicken thighs, sliced

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

1 tablespoon gluten-free low sodium soy sauce

1 tablespoon rice vinegar

1 cup short-grain brown rice (or white rice if you prefer)

4 cups low FODMAP chicken broth

2 medium carrots, chopped

1 or 2 Parmesan rinds* (optional but really adds flavor)

2 tablespoons salted butter

Additional green onion greens, thinly sliced, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Diamond Crystal Kosher salt (about 1/4 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Cook the onions and ginger: In a large pot or Dutch oven over medium heat, heat the garlic-infused olive oil. Add the ginger and green onions and cook, stirring occasionally, for about 1 minute.

(3) Brown the chicken: Add the sliced chicken, salt, and pepper, and cook, tossing to combine, for about 5 minutes, until browned. Add the soy sauce and rice vinegar and let simmer for a few minutes, then add the rice and simmer for a few minutes more, stirring often.

(4) Cook the rice: Add the broth and bring to a boil. Add the parmesan rinds and reduce the heat to medium-low and simmer, stirring frequently, for 25 to 45 minutes (shorter for white rice, longer for brown rice), until the chicken and rice are cooked through.

(5) Add vegetables: Add the chopped carrots about 10 minutes before the cook time is complete.

(6) Finish: Taste the rice as it nears total cook time to be sure the rice is tender. If it needs a bit of salt, add some now. Stir in the butter.

(7) Plate and serve: Serve the Chicken Arroz Caldo in bowls with chopped green onion greens and a grind of pepper on top and some crusty sourdough bread and butter alongside.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

*When you buy fresh parmesan, the back of the cheese segment has a rind on it. Save those rinds in an airtight container in your refrigerator to use in soups and stews. Just drop them in and let them cook with the rest of the ingredients. When the cooking is done, remove and discard. They will have given up lots of excellent flavor in whatever you’re cooking.

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Angeled Eggs (Deviled Eggs Only Better and Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4-6 • Ok to make ahead: Steps 1-2 or 1-3

Why Angeled eggs instead of Deviled eggs? Because these delicious appetizer or lunch eggs have a secret ingredient that elevates them above all others and makes them extra special. It’s butter! The addition of a bit of butter to the standard deviled egg mixture is a game changer. Add to that some fresh herbs and Dijon mustard and you’ve got the best darn deviled eggs ever: Angeled eggs! Don’t wait for game day or a special occasion to make them. Try them today! They’re easy to make and sure to be hit.

Ingredients

8 large eggs (about 1 week old if possible so they are easier to peel)

1/3 cup mayonnaise (I use Whole Foods no sugar Mayo)

2 tablespoons salted butter, at room temperature

1 tablespoon Dijon mustard

1 pinch cayenne pepper

2 tablespoons finely chopped tender herbs such as chives or dill plus additional leaves for garnish

1 pinch each Kosher salt and black pepper

Directions

(1) Cook the eggs: To hard-cook the eggs, in a large saucepan, cover the eggs with water by 1 inch. Bring to a boil, uncovered, over high heat. Remove from the heat, cover, and let stand for 12 minutes. Drain the eggs and rinse them under cold running water. Drain the water and put the eggs in the refrigerator to cool completely.

(2) Peel the eggs: To peel the eggs, remove the shells by tapping each egg gently on the counter or sink to crack the entire shell. Roll the egg gently between your hands to loosen the shell. Peel, starting at the large end, while holding the egg under a light stream of running cold water to help the shell come off cleanly.

Make-ahead note: Deviled eggs are not only make-ahead friendly, they are even better if you have time to do it this way. This is because giving the hard-cooked eggs a rest in the refrigerator after cooking and peeling them makes it easier to cut them in half cleanly so you’ll have a neater presentation.

(3) Prepare the filling: Once cooled, cut the peeled eggs in half lengthwise. Carefully remove the yolks into a small mixing bowl or the bowl of a mini food processor fitted with the metal blade. Set the whites aside. Mash the yolks with a fork or whirl them a few times in the food processor. Add the mayonnaise, butter, mustard, cayenne, and stir or blend until smooth; season very slightly with a pinch each of salt and pepper. Stir in the chives (or dill or other delicate herb of your choice).

(4) Fill the eggs: Use a spoon, or transfer the mixture to a Ziploc bag with the corner tip cut off, or a piping bag fitted with a large tip. To assemble the eggs, spoon or pipe the yolk mixture into the whites.

Plate and serve: Garnish with more herbs and a very light sprinkle of pepper and serve immediately or refrigerate for up to 2 hours before serving.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

To make the eggs ahead of time: Unpeeled hard-cooked eggs can be refrigerated for up to 1 week ahead. Or prepare the eggs, but don’t assemble them, up to 8 hours ahead of serving; refrigerate the whites covered with a damp towel in an airtight plastic container. Store the egg-yolk mixture in the piping bag with the tip also covered in a damp paper towel. Knead the yolk mixture slightly to soften before filling the yolks. The eggs may also be assembled and stored covered in the refrigerator for up to 2 hours. Any longer and the yolk mixture starts to form a crust.

If not preparing ahead of time: be sure to let the boiled eggs cool completely before peeling and cutting them in half. Prepare the filling only up to a day in advance—any longer and the flavor and texture (especially if you’re including finely chopped acidic things) will go sour. Store the filling in a sealable container or reusable plastic bag; simply scoop, or snip and pipe when ready to serve.

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ appetizer recipes

Sweet and Salty Nut Bars (Low FODMAP)

20 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Lactose-free • Makes 16 bars • Ok to make ahead: Steps 1-3

When my client asked me about commercially available protein bars that are low FODMAP, I realized what is out there is pricey and often not low FODMAP. So, off to the kitchen I went to come up with a bar that would be high in protein, portable, and delicious. These chewy sweet and salty nut bars are the delicious result. They’re so good, you can even use them to sneak some extra protein into your kids’ lunches. They will love them. You can be creative with the nuts and seeds you use according to what you may have available. If you like them a little less sweet, cut the sweet syrup down a bit and be sure to account for peanut butter that has added sugar.

Ingredients: Bars

3 cups of unsalted nuts, roughly chopped (they can be any combination of: almonds, walnuts, pumpkin seeds, pecans, macadamia nuts, peanuts, etc.)

3 cups gluten-free crisp rice cereal

1/2 cup dried cranberries and/or raisins (optional)

3/4 cup corn syrup*

1/4 cup maple syrup

1 cup creamy peanut butter (just peanuts and salt)

1/4 cup coconut oil

1 teaspoon vanilla extract

1/2 teaspoon Diamond Crystal Kosher salt

1/2 to 3/4 cup semi-sweet chocolate chips (optional if you want to skip the topping)

Ingredients: Topping (if you don’t mix the chocolate in)

1/3 cup semi-sweet chocolate chips

1/2 teaspoon of coconut oil

Flaky sea salt for sprinkling (optional)

Directions

(1) Prepare: Line a 9 x 13 inch cake pan or a small rimmed baking sheet with parchment paper and set aside for later (make sure the parchment hangs over the side so you can lift the bars out easily to cut them when they’re done).

(2) Chop nuts: Roughly chop nuts in a food processor or by hand (you want the pieces to remain pretty good sized so you have a nice crunch in the bars).

(3) Blend liquid ingredients: In a medium saucepan, combine the corn syrup, maple syrup, peanut butter, coconut oil, and salt. Heat until all is melted together, stirring frequently. Remove from heat and add the vanilla.

(4) Blend dry ingredients: In a large mixing bowl, combine the chopped nuts, crisp rice cereal, cranberries, or raisins (if using), then stir to combine. Pour over the blended liquid ingredients and quickly stir, using a folding motion to coat all the cereal and nuts without crushing all the cereal.

Add the chocolate chips (if you’re not making the topping) and fold in just until blended but not melted.

(5) Spread in pan: Transfer the nut mixture to the prepared baking pan or sheet. Use the back of a spatula to evenly press the nut mix down into the pan and all corners until it’s all about the same thickness. Let set in the refrigerator for 20 - 30 minutes until the bars ar firm enough to cut.

(6) Cut into bars: Using the edges of the parchment lift to remove the bars from the pan and place on a flat workspace. Using a large sharp knife, cut the bars in half lengthwise and crosswise, then cut each section into four bars until you have 16 pieces.

(7) Melt the chocolate (if you didn’t add the chocolate into the bars): In a microwave-safe bowl, combine the chocolate chips and coconut oil and heat on high for 30 seconds. Stir and heat in 30-second increments, stirring in between, until fully melted. Put the chocolate in a small Ziploc bag with one corner snipped off and use it to pipe/drizzle the melted chocolate over the bars.

(8) Finish: Let the chocolate set, then sprinkle with the flaky sea salt (if using).

Storage: Store the bars in an airtight container with parchment between layers to prevent sticking, for up to one week. (If the weather is quite warm, or your house runs on the warm side, you may want to store in the refrigerator.)

Eat and enjoy every bite because you can!

I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

*Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger.

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ sweet recipes

Vegetarian Grain Bowl (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Vegetarian • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This bowl is as delicious as it is beautiful! It’s a great meal to make when you’ve made a trip to the Farmer’s Market to find the best in-season vegetables. So don’t get too locked into the recipe if you have a different collection of fresh vegetables you can add roasted or raw. The combination of grains, seeds, and veggies makes this bowl hearty enough to serve as a vegetarian main course the whole table will love.

Ingredients: Dressing

1/2 cup extra virgin olive oil

1/4 cup fresh squeezed lemon juice

1 tablespoon Dijon mustard

Kosher salt and black pepper

Ingredients: Bowl

1 cup hulled millet, cooked per package instructions

1 cup quinoa, rinsed well and cooked per package instructions

2 heirloom tomatoes or a handful of heirloom cherry tomatoes, quartered or halved

2 cups greens such as arugula, baby kale, baby spinach, etc.

1 cup roasted vegetables (such as zucchini, broccoli florets, carrots, or beets)

1 watermelon radish, sliced thinly

4 red radishes, sliced thinly

4 Persian cucumbers, sliced thinly

1/2 Avocado, in slices, for serving

1/2 cup microgreens, for serving

4 tablespoons Pumpkin seeds, for serving

1/2 teaspoon Kosher salt and 1/2 teaspoon black pepper

Directions

(1) Prepare: Wash and cut up all vegetables. Make the dressing by putting all ingredients in a small jar. Shake to combine.

(2) Cook the grains: Cook millet and quinoa per package instructions.

(3) Roast vegetables: Preheat the oven to 425 degrees F. Roast any vegetables you plan to include by cutting into equal size pieces, drizzling with olive oil, salt, and pepper, and roasting until fork tender and starting to char. (As you plan your roasted vegetables, keep low FODMAP serving sizes in mind, beets, for example, are only two thin slices per person).

(4) Plate and serve: Put a scoop each of cooked millet and quinoa in each bowl (you can serve the grains warm or at room temperature). Add the greens. Drizzle with the lemon vinaigrette and stir to coat the greens and grains with the vinaigrette. Add the rest of the vegetables. Garnish with avocado, microgreens, pumpkin seeds, salt and pepper.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ vegetarian recipes

Charred Carrots with Orange Glaze (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 • Ok to make ahead: Step 1

These carrots are elegant, delicious, and a nice change of pace from your standard side vegetable. They're easy to make and you don’t have to pay any attention up to the very last 5 minutes of cooking. For the best flavor, look for carrots with fresh green tops that are all about the same thickness (if possible). If you use skinny carrots, they’ll cook faster than fat carrots.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ side dish recipes

Perfect Maple Pecan Pie (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1

I love pecans. They are naturally sweet and can even satisfy my craving for “dessert” all on their own. So, pecan pie is one of my all-time favorite pies. In this recipe, the combination of the butter crust, the sweet and chewy nut layer, and the bourbon in the center are sublime. If you are a pecan pie lover looking for a low FODMAP version of this amazing pie, this is it. And with a pie this good, why wait for the holidays to enjoy it? Make it for your next dinner party, family gathering, or barbecue. It’s best after it has been chilled overnight, so it’s a perfect make-ahead dessert that’s sure to be a hit.

Ingredients

1 Perfect Buttery Pate Brise Pie Crust (unbaked) or one 9-inch frozen gluten-free butter pie crust, defrosted

3/4 cup light corn syrup*

1/4 cup pure maple syrup

3/4 cup packed light brown sugar

*Scant 1 tablespoon unsulphured molasses *a bit less than 1 tablespoon

4 tablespoons (½ stick) unsalted butter, melted

3 extra-large eggs, lightly beaten plus 1 egg white to brush the inside of the pie crust before filling

1 tablespoon bourbon

1/2 teaspoon pure vanilla extract

1/2 teaspoon kosher salt

2 1/2 cups whole pecan halves (no more than 80 pecan halves to keep serving size low FODMAP), the fresher, the better, roughly chop 2 cups and save 1/2 cup whole to make a design on the top of the pie

Directions

(1) Make crust: Use our Perfect Buttery Pate Brise Pie Crust recipe to make a deep dish pie crust, or use a frozen, deep dish, gluten-free, butter pie crust. Keep frozen until ready to use.

(2) Prepare: Preheat the oven to 350 degrees F and, if you have one, put a pizza stone in the oven to heat (this will produce a more evenly browned bottom crust). Roughly chop 2 cups of the pecans and keep 1/2 cup whole. Remove pie crust from the freezer and brush the inside with egg white. Put pie pan (with the crust) on a rimmed baking sheet.

(3) Mix the filling: In a large bowl, whisk together the corn syrup, maple syrup, brown sugar, molasses, butter, eggs, bourbon, vanilla, and salt. Stir in the chopped pecans and pour into the prepared pie crust. (If you remembered to reserve a few whole pecan halves, you can arrange them on the surface in a decorative pattern such as a circle in the center of the pie. Just be sure to push them below the wet filling and let them rise again so they get coated with the filling before the pie cooks.)

(4) Bake: Put the rimmed baking sheet with the pie on it in the oven on the heated pizza stone (if using) and cook for 55 - 60 minutes, until the edges of the pie are set and the center is a bit wiggly (like Jello). Set aside to cool. The center will set more as the pie cools.

If the filling does not set in the time allotted, the pie is undercooked. Keep baking the pie until the filling has reached 200 degrees F. (If the crust is getting too brown, cover the exposed crust with foil). Remember, it will firm up more as the pie cools.

(5) Plate and serve: Once the pie is cooled, put it in the refrigerator to chill overnight, then serve cold or bring to room temperature, slice, and serve. It’s perfect as is but also good with a scoop of lactose-free vanilla ice cream (I love Beckon brand.)

Eat and enjoy every bite because you can!

*A note about corn syrup: I use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pie, cut it into 8 pieces and eat only one piece to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger.

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