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Easy Ways to Up Your Fiber Game While Following the Low FODMAP Diet

Jan 4
8 min

Easy Ways to Up Your Fiber Game While Following the Low FODMAP Diet

9 Ways to Incorporate Fiber while Following the Low FODMAP Diet While the low FODMAP diet can be an extremely helpful way to identify dietary triggers and manage GI symptoms for those with conditions such as IBS, it is not uncommon for those following a low FODMAP diet to unknowingly reduce their fiber intake, especially when first starting out, since many high FODMAP foods that are temporarily restricted on the low FODMAP diet also happen to be fiber-filled. Below we compile

Best Ever Weekend Waffles

Apr 26, 2020
3 min

Best Ever Weekend Waffles

Easy Weekend Waffle Recipe With Low FODMAP and Gluten Free Swaps! These fluffy waffles are the epitome of a weekend morning, but they are surprisingly so easy to make! Plus, this recipe yields 10 waffles, making them perfect for leftover weekday breakfast options - just warm them up in the toaster and enjoy a decadent breakfast with minimal clean-up (as I always like to say, "make once, eat a bunch!"). These waffles are slightly sweet and taste even sweeter with chopped fruit

Carrot Cake Muffins

Apr 18, 2020
3 min

Carrot Cake Muffins

Delicious Carrot Cake Muffins With Rolled Oats and Walnuts If a carrot cake cupcake and an oat muffin had a baby, this would definitely be it! These muffins are the perfect anytime muffin, whether you're looking for something to add to your breakfast, something to enjoy with your afternoon tea or a yummy dessert. They are seriously - sorry to say it - moist and delicious! Also, they're very simple to make and they take only 20 minutes to bake in the oven. Plus, I included on

Blueberry Pancakes

Apr 6, 2020
3 min

Blueberry Pancakes

Pancakes are, in my opinion, the quintessential weekend breakfast! I love making a large batch of pancakes when I have extra time, so I can save them in the fridge for a quick and easy weekday breakfast - with a weekend vibe! I always say, "make once, eat a bunch!" and this pancake recipe certainly is great for #mealprep! These pancakes are so simple to make and the recipe yields about 18 pancakes - so you can definitely enjoy some leftovers over the next few days! Plus, I in

Best Ever Chocolate Chip Cookies

Mar 31, 2020
3 min

Best Ever Chocolate Chip Cookies

Okay, these cookies are seriously the best chocolate chip cookies I have ever made! They're buttery, soft and sweet with just a hint of salt and they are everything your cookie dreams are made of! Also, one very simple swap makes these cookies suitable for both gluten-free and low FODMAP diets (see below), for those who need it. I originally developed this recipe with (what I presume, based on my experience with food science) too much flour and possibly too much baking soda,

Low FODMAP Hummus

Mar 27, 2020
2 min

Low FODMAP Hummus

Low FODMAP Hummus Made With Garlic-Infused Oil I often get asked about store-bought hummus when I discuss the low FODMAP diet with clients. However, most store-bought hummus is made with onion, garlic or other high FODMAP ingredients - and using canned chickpeas reduces the FODMAP content of the legume. So, I developed this super simple recipe for homemade hummus suitable for those following a low FODMAP diet (although you may need to hide this from your family members who ar

Low FODMAP Kitchen Staples

Mar 15, 2020
5 min

Low FODMAP Kitchen Staples

Because when you're self-quarantined, the last thing you need is GI upset! I received a lot of requests to share staples to keep at home in light of recent COVID-19 self-quarantine practices. I realize that this time is scary and difficult for everyone - and it can be especially difficult for those trying to follow a symptom management protocol, such as the low FODMAP diet. So, below is a list of Low FODMAP staples that I recommend keeping at home so you can practice social d

Garlicky Rosemary Smashed Potatoes

Mar 11, 2020
2 min

Garlicky Rosemary Smashed Potatoes

Potatoes Boiled and Smashed to Perfection with Garlic Infused Oil and Spices This is officially my new favorite recipe and I already cannot wait to make these taters again! I developed this recipe as an option for my IBS clients, but these low FODMAP potatoes that are crispy on the outside and melt-in-your-mouth soft on the inside are sure to be a hit at the table - even if you do not need to follow a low FODMAP diet! Fun fact - you can enjoy garlic infused oil if you are fol

Baked Spinach and Mozzarella Stuffed Turkey Meatballs

Mar 11, 2020
2 min

Baked Spinach and Mozzarella Stuffed Turkey Meatballs

Baked Turkey Meatballs Stuffed With Spinach and Mozzarella Cheese With Options For Low FODMAP and Gluten Free Dietary Needs These meatballs are sure to become a new staple in my house! They were so simple to make and the prep time was minimal, plus they're so versatile! I served them with chickpea pasta, but I made sure to store some separately so I could add them to salad, grain bowls and spaghetti squash throughout the week. These meatballs contain breadcrumbs and certain s

Pumpkin Maple Muffins

Sep 24, 2019
3 min

Pumpkin Maple Muffins

Pumpkin Maple Muffins that are Gluten Free, Low FODMAP and Delicious! I will confidently say that this recipe is my favorite recipe that I have ever developed and this is probably the best pumpkin muffin I have ever eaten. Maybe that is hyping things up too much and I should set the bar lower, but honestly, these are that good! And the best part? They're made with homemade oat flour (read: rolled oats ground up using a mini food processor), so they are naturally gluten free

Time-Saving Kitchen Hacks While Following the Low FODMAP Diet

Aug 27, 2019
1 min

Time-Saving Kitchen Hacks While Following the Low FODMAP Diet

Because the Low FODMAP Diet Doesn't Need to Mean More Time in the Kitchen I recently wrote a guest blog for FodShop all about ways to save time in the kitchen while following the low FODMAP diet, so I wanted to share a link to the blog here! Click HERE to see my top tips! Tell me your top tips below! #ibs #irritablebowelsyndrome #dietitian #gidietitian #lowfodmap #lowfodmapmeals #lowfodmapprep #ibsdiet #fodmap #fodmaps #dietitianblog #digestivehealth #blog #nutritionist #quic

Simple Summer Pasta Salad

Jul 25, 2019
2 min

Simple Summer Pasta Salad

To me, there is nothing quite like a chilled pasta salad on a hot summer day. I've made many different pasta salad variations in the past, but I wanted to come up with a versatile recipe that could allow for some simple swaps for many of my clients who may have medically necessary dietary restrictions. So, that's how this Simple Summer Pasta Salad was created! It's made with only a few, simple ingredients and is a great meal prep or potluck option! Ingredients (serves 6): 12

Honey Cinnamon Granola

Feb 14, 2019
2 min

Honey Cinnamon Granola

Honey Cinnamon Granola with Oats, Pecans, Cacao Nibs and Dried Mulberries This is hands down the best granola I've ever tasted - and I'm not just saying that because I made it. It's light and flavorful and perfectly crunchy! It also contains only 5 grams of sugar per serving and is full of fiber, protein and healthy fats! It's perfect as a topping for yogurt, smoothie bowls, cereal and fruit or on its own straight out of the container. Also, this is a great #mealprep item, si

Easy Cinnamon Maple Overnight Oats With Pumpkin Seeds

Feb 12, 2019
2 min

Easy Cinnamon Maple Overnight Oats With Pumpkin Seeds

This complete breakfast-in-a-jar is the ultimate grab-and-go breakfast, perfect for busy mornings. I also love this easy no-cook recipe because it's perfect for so many clients of mine, including athletes and those with various dietary restrictions, since it is gluten-free can easily be made low FODMAP, lactose-free or dairy-free. Oats are a great source of soluble fiber, meaning they are beneficial for digestive health and heart health. They're also delicious, filling and qu

Creamy Cauliflower Mac and Cheese

Feb 11, 2019
3 min

Creamy Cauliflower Mac and Cheese

This homemade mac and cheese is creamy and filled with protein and fiber, making it a more balanced choice when you want a warm bowl of creamy mac! The pureed cauliflower actually helps to make this dish super creamy and more filling. Plus, it's loaded with a bunch of other veggies (zucchini, spinach, garlic) to round out the meal. Also, it can easily be adjusted to be dairy free, vegan or gluten free if you have any dietary restrictions! Simply swap the milk and cheese for n

5-Ingredient Energizing Smoothie

Feb 5, 2019
2 min

5-Ingredient Energizing Smoothie

Easy Energizing Smoothie This smoothie takes less than 5 minutes to make, yields two servings (so one for now, one for tomorrow - or share it with a friend) and offers up protein, fiber, calcium and potassium, making it an ideal recovery smoothie for athletes, or an anytime-smoothie for anyone looking for a boost of energy! This smoothie actually contains an ideal post-workout recovery mix of carbohydrates and protein in a 3:1 ratio (it is generally agreed upon that a 3:1 or

Baked Eggplant Parmesan

Feb 5, 2019
2 min

Baked Eggplant Parmesan

Eggplant Parmesan, Lightened Up! Eggplant parmesan is hands down one of my favorite dishes. However, I don't always love how I feel after eating a fried dish. I like to bake foods that are traditionally fried, in order to lighten them up and prevent that heavy, greasy feeling that can sometimes accompany a fried meal (check out my Baked Buffalo Cauliflower and my Easy, Cheesy, Baked Jalapeño Poppers for some other examples of fried foods that have been tried, tested and vette

Easy, Cheesy, Baked Jalapeño Poppers

Feb 3, 2019
2 min

Easy, Cheesy, Baked Jalapeño Poppers

Baked Jalapeño Poppers This may be my favorite party appetizer ever! These baked Jalapeño Poppers require very little effort and skill and come out delicious! Jalapeño poppers are one of my favorite party foods, but I don't always want to eat the fried, creamy stuff. I made these when I was craving jalapeño poppers at home and decided to try baking them. Let me tell you, they came out amazing! These will certainly be on my table for Super Bowl tonight and they will now defini

3-Ingredient Chocolate Coconut Peanut Butter

Feb 1, 2019
1 min

3-Ingredient Chocolate Coconut Peanut Butter

Easy, Homemade, Chocolatey Peanut Butter! Peanut butter may be my favorite food group (ha!) and it also happens to provide plant-based protein, healthy fats and is a good source of energy for athletes. However, I sometimes get pushback when I recommend the "natural stuff" - meaning peanut butter that does not contain partially hydrogenated oils (trans fats), and a ton of added sugar. I developed this super easy (no cook, no bake) recipe in an effort to add some pizazz to regu

Baked Buffalo Cauliflower

Jan 30, 2019
2 min

Baked Buffalo Cauliflower

The Perfect Game Day Treat: Baked Buffalo Cauliflower! This Baked Buffalo Cauliflower is crispy and delicious, with just the right amount of heat and less fat (and saturated fat) than buffalo wings! It's also the perfect food for game day, since it has all of the buffalo flavor, while also providing a serving of veggies (something that may be otherwise lacking on a table filled with pizza and nachos)! This dish can also be made gluten free by swapping the whole wheat breadcru

Lemon Blueberry Muffins

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Easy Low FODMAP Breakfast Ideas

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Easy Ways to Up Your Fiber Game While Following the Low FODMAP Diet

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