In a world filled with crazy crash diets, the low-FODMAP elimination diet stands out as a plan that might be helpful for people plagued with intense digestive issues. Many have experience relief by going low-FODMAP.
But the problem with low-FODMAP is people don’t seem to be talking about it. Maybe it’s because it’s not exactly a sexy name, and it also tends to be a little complicated. First developed by researchers at Monash University to control symptoms of irritable bowel syndrome, the low-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, but more important, talk to your doctor 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 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 & potato cakes recipe
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
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
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
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.
5. No-bake dark chocolate-peanut butter bars recipe
These bars let you indulge your sweet tooth while keeping things healthy. Plus, they’re no bake. Does life get any better?
6. Eggs in clouds recipe
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. Maple-banana-walnut scones recipe
Thought you’d have to kiss scones goodbye on the low-FODMAP diet? Think again. These are amazing, and perfect with tea.
A version of this article was originally published in May 2015.