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Easy low-FODMAP recipes that will help you crack the code

Full-time publicist, part-time writer, and round-the-clock ambassador to wit and humor, Zlata is a Jersey Girl making her way through life in South Florida with her husband, Alex, and their new son, Shane.  Zlata’s a self-taught home coo...

A low-FODMAP diet can be confusing — these recipes will help you get started

Our world has been filled with fad diets since practically the dawn of time, and the advent of the worldwide web has made their presence even more widespread. The cabbage soup diet, the lemonade diet, paleo, low-fat — some of us have tried them all. However, every now and again, an eating regime comes along that isn't a fad, but actually makes real sense. The low-FODMAP elimination plan is backed by science and can bring considerable relief to people who suffer from digestive issues.

The only problem? Low-FODMAP is kind of confusing, which can make it tricky to follow.

What is the low-FODMAP diet?

First developed by researchers at Monash University to control symptoms of IBS, the FODMAP "diet" is not a diet but a lifestyle change that's necessary and beneficial for those who are in excruciating pain on a daily basis. I encourage you to read this article to learn more about FODMAPs to see if this way of life is right for you.

Once you're armed and ready to take on this challenging way of eating (it's not that easy of a transition), you'll scour the internet for recipes that are FODMAP-friendly and maybe join some Facebook groups. There are also lots of FODMAP-friendly recipes available on sites you might already frequent, though they aren't necessarily marketed as such. Here are 21 recipe options for you to get cracking in the kitchen.

1. Salt cod and potato cakes recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: Paulding & Company

I love this recipe because it combines your protein with your side dish and tastes better than a crabcake. (Sigh... Remember crabcakes?) Since you're following a low-FODMAP diet, you won't be able to partake in the tartar sauce side, so try some FODMAP-friendly mustard instead.

2. Dilly egg salad recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: Lisa Valinsky

This egg salad recipe calls for a great combination of dill, mustard and mayo flavors. As with any products, please make sure your mustard and mayo have only low-FODMAP ingredients before using them.

3. Coconut-peanut butter bars recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: Grain Crazy

I love these bars because you can eat them as breakfast, a snack or even dessert. Make sure you use either Enjoy Life chocolate chips or over-70-percent dark chocolate chips. The serving sizes are small enough to not hurt your belly. (Just don't eat the whole batch in one sitting!)

4. Quinoa porridge with berries recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: A Little Bit Yummy

Quinoa is an extremely versatile food. If you can't tolerate a large amount of oats, then using quinoa in your morning meal is a great alternative. Add in a mix of maple syrup and berries, and breakfast is served.

More: Strawberry-basil quinoa salad with Champagne vinaigrette

5. Peanut-butter banana bites recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: The Chic Wife

These bites let you indulge your sweet tooth while keeping things healthy. It's a great snack before or after a workout. I love them as a dessert option too, especially when I'm hosting a dinner.

6. Eggs in clouds recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: The Foodie Affair

This FODMAP-friendly recipe uses just three ingredients and looks delicious when plated. Serve with your favorite breakfast sides for a nice Sunday brunch option.

7. Skinny oatmeal-banana bread recipe

A low-FODMAP diet can be confusing — these recipes will help you get started
Image: Oatmeal with a Fork

This recipe is interesting because it teaches you how to make and use potato water for gluten-free baking. This bread lasts a few days in a Tupperware container, so you can enjoy the leftovers — if there are any.

Next up: Greek chicken salad recipe

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