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If you live in a warmer climate, summer is not a fun time to cook. Sweating in a kitchen over a hot stove or oven is no fun.
But fall is coming. And if you’re like many of my IBS clients, you’ve decided to take advantage of the return to routine that comes with school starting and get back on track with your low FODMAP diet.
So all month, we’ve been talking about ways to make it easier to get back into the swing of things. I gave some of my best advice on how to stay low FODMAP on those nights where you hit the drive thru. Then last week’s article is a deep dive into low FODMAP condiments.
This week, we’re talking all about low FODMAP cooking. Pumpkin spice season is just around the corner, and you may just feel cozy enough to want to spend time preparing something yummy in your own kitchen. And I want you to have just the right tools to make it easy. So today I’m going to share my all-time favorite low FODMAP recipe sites.
Low FODMAP Recipe Site #1: Monash
Monash is a great resource for all things FODMAP. Their site has lots of informative articles. And I love the Monash app for eating low FODMAP. In fact, I have found the app so helpful for my clients, I included it in my free IBS Resource Guide.
And, yes, the Monash website has low FODMAP recipes too.
No matter what type of recipe you need, Monash has you covered. They have recipes for all three meals, plus snacks and desserts. They even have vegan and vegetarian options! And as always with Monash, you can trust that their recipes and recommendations are always low FODMAP.
Low FODMAP Recipe Site #2: FODMAP Everyday
This is another favorite. FODMAP Everyday features recipes for specialized diets within the low FODMAP diet. So if you’re vegan, vegetarian, dairy free, or gluten free, FODMAP Everyday has recipes for you.
Their search function is extremely robust. You can search based on meal, dietary need, main ingredient, and even based on the specific FODMAP you need to avoid. As you work through the low FODMAP diet, you’ll eventually start adding higher FODMAP foods back in. And you may find that certain FODMAPs work for you, while others don’t.
But on this site, you don’t have to go digging through every recipe, checking the ingredients to make sure you’re totally avoiding your trigger FODMAPs. They do the work for you!
Low FODMAP Recipe Site #3: Kate Scarlata
Kate Scarlata is an RDN, blogger, and cookbook author. And her website has tons of really great low FODMAP recipes.
She has her low FODMAP recipes divided up by category:
✔ Low FODMAP Appetizers & Snacks
✔ Low FODMAP Breads/Muffins
✔ Low FODMAP Breakfast/Smoothies
✔ Low FODMAP Condiments/Dips
✔ Low FODMAP Desserts & Other
✔ Low FODMAP Main Dishes
✔ Low FODMAP Sides
Be mindful on her site though. She does have recipes that are not low FODMAP. But every recipe that is low FODMAP is clearly labeled that way. And if you click on the link above, you’ll land on her low FODMAP only recipe page.
Low FODMAP Recipe Site #4: Fody Foods
This is another favorite company that I included in my IBS Resource Guide.
If you’ve been searching for packaged low FODMAP foods, you’re probably familiar with Fody Foods. I included several of their condiments in my low FODMAP condiment article.
You can find Fody Foods products at your local store, or you can order them online directly from the company’s website. Their products are super convenient, and you don’t have to do any label-reading to make sure you’re not eating accidental FODMAPs.
And when it comes to recipes, Fody Foods has your back. You can find a variety of recipes — including options for your slow cooker, one-pot meals, and quick and easy sheet pan dinners. Just keep in mind that all of their recipes utilize a Fody Foods product. So you’ll have to do a little planning ahead.
Low FODMAP Recipe Site #5: Rachel Pauls
Rachel Pauls is a busy doctor and mom who got fed up with endlessly searching for good low FODMAP recipes. So she decided to create her own. And the results have yielded a fantastic low FODMAP recipe blog.
Her blog features low FODMAP recipes in the following categories:
✔ Main Dishes
✔ Snacks & Appetizers
✔ Side Dishes
✔ Beverages
✔ Condiments & Dips
✔ Desserts & Baked Goods
Low FODMAP Recipe Site #6: A Little Bit Yummy
A Little Bit Yummy features over 150 low FODMAP recipes — all reviewed by a dietitian. And this is a great place to search if you have additional dietary restrictions. You can easily find recipes for dairy free, egg free, gluten free, nut free, soy free, vegan, and vegetarian.
And if you fall in love with this site, you also have the option of joining her low-cost recipe club where you’ll get access to 900+ low FODMAP recipes!
Wondering if the low FODMAP diet is right for you?
I’ve found the low FODMAP diet to be a powerful tool for helping my IBS clients manage their symptoms. But the low FODMAP diet isn’t for everyone — even everyone with IBS. Yes, it will likely help you feel better. But this isn’t a permanent solution.
The low FODMAP diet is designed as a temporary therapeutic food plan that can help calm your IBS while you work with a practitioner to address the underlying digestive issues. So, if you’re not working with a dietitian who is experienced in guiding clients through this diet, I don’t recommend you try it. Staying low FODMAP for too long can deprive your body of important nutrients and lead to nutrient deficiencies.
When you work alongside a practitioner, they’ll help you through all three stages of this therapeutic diet. Then when you’re done, you’ll feel great and know exactly which of the higher FODMAP foods you should avoid, and which ones you can handle.
If you’re ready to dig deep and get to the bottom of your digestive symptoms, let’s talk. I’ve spent my entire career helping people just like you overcome their digestive problems so they can focus on the fun stuff again.
I’ve also created The Healthy Gut Solutions Group, an online community designed to offer support while you navigate IBS or other digestive problems. If you need guidance, inspiration, and solutions to your gut-related worries, I invite you to become a part of our community!
Alyssa Simpson RDN, CGN, CLT
A passionate Registered Dietitian, Alyssa specializes in gut health and holistic wellness. She employs a unique blend of medical nutrition therapy and integrative and functional nutrition to address the root causes of digestive issues. Committed to nourishing the body and mind, Alyssa believes that true well-being starts in the gut. Her innovative approach has transformed numerous lives, guiding individuals toward genuine health and balance.
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“Not only did Alyssa help with my stomach pain, but my fibromyalgia, migraines, and sinus issues as well!”
I originally came to Alyssa for my stomach pain, although I also suffered from fibromyalgia, migraines, and sinus issues. Within 2 weeks into the program, the stomach pain and migraines had diminished. I have not had a migraine since, and migraines were a weekly occurrence prior to that. In addition, I no longer needed medication for sinus issues, and have completely weaned from the Lyrica that I had been taking for the Fibromyalgia.Plus as an added bonus, I have lost 15 pounds!
Liz Schultz
“I went from daily bouts of diarrhea & incontinence to my IBS being basically non-existent.”
Prior to beginning my journey with Alyssa, I was experiencing daily bouts of incontinence and severe acid reflux. My legs were swollen, and I was suffering from daily joint and muscle pain. In just 90 days, the swelling is gone in my legs and my IBS is basically non-existent. The pain & stiffness in my joints and muscles and my ability to walk improved. I feel like Alyssa has added years to my life. She is very approachable, non-judgmental, and brilliant at what she does.
Peggy
“My IBS is under control, my weight is down, and I have confidence in my ability to manage my eating plan.”
I was experiencing chronic constipation, bloating, abdominal distention, water retention, and weight gain that wouldn’t budge. Alyssa provided a comprehensive plan that calmed my system down. The combination of an appropriate nutrition plan, sensitivity testing, and SIBO treatment provided tremendous physical, and emotional, relief — it wasn’t my imagination! Something WAS off with my body and the healthy foods I had been eating were making it worse. Alyssa taught me how to eat healthy for my body and my unique needs.
Tracy
“I can go out now without worrying about leaving early because of my stomach or humiliating gas”
My symptoms had been ignored and treated as inconsequential for my entire life. My IBS was presented as something I would just have to deal with, and I was used to being brushed off and told that there was nothing that could be done. Alyssa treated me as if she understood and could help. After working with Alyssa, I have identified most of the foods that are an issue for me and how to avoid them. I can go out now without worrying about having to leave early because of my stomach or trying to mask humiliating gas.
Kristen
“Alyssa made it easy for me to implement the low FODMAP diet and be successful!”
I was dealing with a lot of symptoms of IBS and knew that dietary changes would help. My IBS was causing daily bloating, abdominal cramping, and frequent bowel movements.I had heard the low FODMAP diet is restrictive, and I was so overwhelmed at first after reading up on it so I wanted to have professional guidance. Alyssa was amazing in how she walked me through each step. I was not only successful but it was easy. I feel so much better!!
Sharon R
“No more bloat, no more embarrassing diarrhea. I wake up feeling refreshed. I feel amazing.”
I had seen my primary care doctor and a gastroenterologist and was not getting any better. I had bloating and uncontrollable diarrhea for over a decade. I would wake up after 8 hours of sleep feeling exhausted.I had tried medications that killed the bad bacteria in the gut, probiotics. Nothing changed.I am so glad that the gastroenterologist suggested that I see Alyssa. No more bloat, no more embarrassing diarrhea. I wake up feeling refreshed. I feel amazing. I already have recommended Alyssa to friends.
Maria Teresa Parks
“My constant diarrhea, bloating, gas, abdominal pain, headaches, and fatigue are now gone!”
After 9 months with intense digestive issues and no solutions from my doctors, I wanted another opinion and a new way of looking for a solution. I had tried eating gluten free, soy free, dairy free, and low FODMAP. Alyssa help me create a safe list of foods and heal my gut. After a couple of months all my previous symptoms are now gone and I feel better than I did before I became ill!
Ashley W
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