Want to Live Happy with IBS?

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IBS Problems

So did I. For years, the pain, bloating, gas, and other issues that come with IBS (Irritable Bowel Syndrome) kept me from living a full life. It took me a very long time to pin-point some of my issues with food and other items with the low FODMAP diet, but once I did, I found I was able to live that life that I wanted. I’ve been there and I want this blog to be a resource to others who are suffering with all the discomforts that comes with IBS, as well as IBD (Inflammatory Bowel Disease). Know that you’re not alone.

 

The Original Low FODMAP Protein Bar

Wouldn’t it be great to go to the grocery store and see food labeled as low FODMAP? Can you image the time (and frustration) it would save you? I am flashing back to day 2 of my low FODMAP elimination diet when I was in the grocery store. I had just read the ingredient label of (what felt like) the 1,000th product and realized how many foods I couldn’t eat. Frustrated and tired from spending 3 hours in the grocery store, I crumpled to the ground and started crying right in the aisle. I was inconsolable… my poor husband!

I think to how that grocery store meltdown could have been avoided if there were foods labeled as “low FODMAP.” Gluten free labeled products have (thankfully) exploded onto the shelves in recent years and it would be great to see that trend with low FODMAP products. It would make getting started on the FODMAP diet so much easier for those with digestive issues.

Enter the new Be Nice Low FODMAP Protein Bar….

Be Nice Low FODMAP Protein Bar

It’s the first product to be labeled as “low FODMAP,” not to mention it’s all natural, gluten free, soy free, corn free and dairy free. Sounds nice and safe, right? But, does it taste like cardboard? No!

I was lucky enough to get a sample of this new bar, and I’ll be honest, I had pretty low expectations. (I’ve tried enough gluten free products!) Shockingly, I was pretty impressed. First of all, it’s a peanut butter based bar with dairy free chocolate. Yes, chocolate! It’s tasty and filling. I had a small square sample, which was the ideal snack. The full sized bars will be over 200 calories, which could easily be two separate snacks in my world.

What I am most excited about is the beginning of low FODMAP labeling. As part of the this product’s Kickstarter campaign, they want to develop additional products with the low FODMAP label, which would strongly reduce grocery store meltdowns! As a long-time advocate of the low FODMAP diet, this would be a huge accomplishment to help those suffering from digestive issues, like myself.

I’m not affiliated with this promotion in any way, shape or form. They sent me a product to try for free and if I liked it, I would write about it. So, here I am. I am excited to promote this product as a trailblazer in low FODMAP labeling. I know it will lead to more happy people that can manage their IBS symptoms more easily. I would have killed for this product 2 years ago! If you want more information, here’s the Nice Protein Bar Website and if you want to back this project, here’s the Nice Protein Bar Kickstarter Campaign.

A FODMAP Friendly World

Low FODMAP Macaroni and Cheese Recipe

I grew up on macaroni and cheese. Not the homemade kind, but Kraft Mac & Cheese with the neon orange powdered cheese sauce that contain a laundry list of scary, high FODMAP ingredients. Even though I know how terrible it is for me, it’s hard not to crave it at times.

Ever since I went gluten free years ago, I have had this go-to version of gluten free “macaroni” and cheese. I finger quote “macaroni” simply because I have never used actual macaroni noodles, but that really doesn’t matter. I had to make a few tweaks to the recipe when I started on the low FODMAP diet, but it’s still just as good!

Low FODMAP Mac & Cheese

Low FODMAP Macaroni & Cheese Recipe

Ingredients:

  • 8 oz Gluten Free Macaroni or Pasta (I use Trader Joe’s Brown Rice Fusilli)
  • 3/4 Cup Rice Milk (or any other Lactose Free Milk)
  • 1 Tablespoon Lactose Free Butter
  • 1 Cup Shredded Cheese (I use 1/2 Cup Cheddar & 1/2 Cup Parmesan)
  • 1 Tablespoon Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. In a large saucepan, cook pasta over high heat.
  2. While the pasta is cooking, heat Milk in a small saucepan set over medium heat.
  3. Add Butter to the warm Milk.
  4. Once the Butter is melted, remove from heat and stir in the Gluten Free Flour, Salt and Pepper to the mixture.
  5. Once mixed, stir in the Cheese.
  6. When Pasta is finished cooking, drain (do not rinse in cold water).
  7. Combine the Pasta and Cheese mixture.
  8. Enjoy!

Makes 2 servings.

Notes:

  • You can add almost anything to this low FODMAP pasta dish based on your tastes. I have added a variety of spices and foods, including Chives, Green Onions (green part only), Parsley, Oregano, Cayenne Pepper, Olives, Diced Jalapenos, Bacon, Ground Beef or Turkey and Crushed Red Pepper.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Ranch Dressing Recipe

There’s something about ranch dressing that makes you feel like a kid again. Sure, it was a great way for our parents to get us to eat our vegetables, but there’s something so simply delicious about it. The creamy texture is a great addition to any food, especially those that weren’t our favorites.

Every now and then, I crave that nostagic flavor like most people. However, the low FODMAP diet restricts all store bought salad dressings. Yes… all. Seriously, I have personally checked every salad dressing label and every one contain at least one forbidden FODMAP ingredient. Enter this delightful low FODMAP ranch dressing recipe. It will make you think you’re a kid again.

Low FODMAP Ranch Dressing

Low FODMAP Ranch Dressing Recipe

Ingredients:

  • 1/2 Cup Lactose Free Yogurt (I prefer Green Valley Organics)
  • 2 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Parmesan Cheese, Grated
  • 1 Tablespoon Dried Dill
  • 1 Tablespoon Fresh Chives, Diced
  • 1 Tablespoon Fresh Parsley, Diced
  • 1/2 teaspoon Lemon Juice
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/4 teaspoon Paprika
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Combine all ingredients into a small bowl.
  2. Whisk together.
  3. Refrigerate or use immediately.
  4. Enjoy!

Notes:

  • Please feel free to modify as you wish, I scaled back the spices here to align with everyone’s tastes. Usually, I tend to add a little more paprika to spice it up a bit.
  • To adjust the thickness to your taste, add or reduce the amount of Olive Oil.
  • This low FODMAP ranch dressing will keep for about 4-5 days in the refrigerator.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP BBQ Sauce Recipe

In my neighborhood, there’s been an explosion of BBQ places that have popped up recently. As you walk by, the smell is just incredible! I am not sure if this is a nationwide trend or something that’s only happening in Chicago, but it got my taste buds excited about that unique BBQ flavor.

Unfortunately, those on the low FODMAP diet can’t rely on bottled BBQ sauces due to the spices and high fructose corn syrup in most. However, homemade low FODMAP BBQ sauce is extremely easy to make… and extremely delicious, too.

Low FODMAP BBQ Sauce Recipe

Low FODMAP BBQ Sauce Recipe

Ingredients:

    • 2 Tablespoons Cornstarch
    • 1/2 Cup Cold Water
    • 1/2 Cup Hot Water
    • 3 Tablespoons Brown Sugar
    • 1 Cup Red Wine Vinegar
    • 1 Tablespoon Dijon Mustard
    • 1 Tablespoon Garlic Infused Olive Oil
    • 1 Tablespoon Paprika
    • 1 teaspoon Cayenne Pepper
    • 1 teaspoon Salt
    • 1 teaspoon Pepper
    • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Mix Cornstarch with Cold Water and set aside.
  2. In a sauce pan, combine Hot Water and Brown Sugar and stir until dissolved.
  3. Bring to boil and cook for 5 minutes.
  4. Stir in Cornstarch and all remaining ingredients and mix well.
  5. Bring to a boil, reduce heat and simmer uncovered for 5 minutes.
  6. Remove from heat and cool to room temperature.
  7. Use immediately or refrigerate in an airtight container up to 1 week.

Makes approximately 2 Cups.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Spinach Dip Recipe

What’s good? Spinach dip. What’s better? Low FODMAP spinach dip. What’s the best? Low FODMAP Low Fat Spinach Dip!

Prior to going on the low FODMAP diet, I frequently enjoyed Trader Joe’s Reduced Guilt Spinach & Kale Yogurt Dip. It was the perfect item to take with a veggie tray and some tortilla chips, and most people didn’t even realize it was a “better for you” option than normal spinach dip. However, there are many offenders within the ingredients that makes it an unsafe option on the low FODMAP diet, including milk, onions and garlic. I made a few changes to not only eliminate high FODMAP ingredients, but tailored it to my taste preferences.

Low FODMAP Spinach Dip

Low FODMAP Spinach Dip Recipe

Ingredients:

  • 2 Cups Fresh Spinach, Diced
  • 18 oz Lactose Free Yogurt (I prefer Green Valley Organics)
  • 1/4 Cup Green Onions, Diced (Green Part Only)
  • 1/4 Cup Red Bell Pepper, Finely Diced
  • 1/4 Cup Carrot, Finely Diced
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Parmesan Cheese, Grated
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Pepper
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)

Directions:

  1. Combine all ingredients in a large bowl and mix until well blended.
  2. Store in a airtight container and refrigerate 3-5 hours.
  3. Serve with low FODMAP vegetables, tortilla chips or low FODMAP crackers.

Notes:

  • This dip can be served warm if desired, which is just as delicious. After mixing all ingredients, bake at 350 degrees for 25-35 minutes.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Brownie Recipe

The low FODMAP diet requires a lot of planning and preparation for every meal. These low FODMAP brownies are a game changer. Three simple ingredients and a five minute prep time. Thank you, Betty Crocker!

I always have a few boxes of Betty Crocker Gluten Free Brownie Mix on hand for numerous occasions, including taking to parties or hosting guests. Not to mention quenching my sweet-tooth here and there. You can dress them up or dress them down. And adding an extra egg will give them a cake-like texture. This little box is honestly one of the most versatile items in my pantry!

As a bonus, I never tell anyone that they’re gluten free (unless asked) and no one can even tell. I feel like that’s a baseline for great tasting food… people who are lucky enough to eat anything shouldn’t be able to tell that it’s fitting within numerous dietary restrictions.

Low FODMAP Brownies

Low FODMAP Brownie Recipe:

Ingredients:

Directions:

  1. Preheat oven to to 350 degrees for shiny metal pan or 325 degrees for dark or nonstick pan.
  2. Grease (or use a low FODMAP cooking spray) bottom of pan.
  3. In medium bowl, stir all ingredients until well blended (batter will be thick).
  4. Spread in pan.
  5. Bake as directed (8″x8″ pan, bake 28-31 minutes. 9″x9″ pan, bake 26-30minutes. 11″x7″ pan, bake 23-26 minutes.) or until toothpick inserted 2 inches from side of pan comes out almost clean
  6. Cool brownies, cut and serve.
  7. Store tightly covered.

Notes:

Like this recipe? Let me know what you think and explore more low FODMAP recipes.

Low FODMAP Ketchup Recipe

I’m guilty. I’m an adult and I like ketchup. I’m not sure when ketchup for adults became uncool, but I must have missed the memo. Sure, I have grown out of eating it on everything from spaghetti to sirloin, but there’s nothing like a burger and fries with ketchup.

For those on the low FODMAP diet, ketchup is one of those foods that is out due to the high fructose corn syrup. Even natural ketchup is usually out due to the addition of onion and/or garlic. I thought I would have to go without ketchup until I began experimenting and came up with this delicious low FODMAP ketchup recipe. French fries, beware.

Low FODMAP Ketchup Recipe

Low FODMAP Ketchup Recipe

Ingredients:

    • 12 oz Tomato Paste
    • 1/2 Cup Dark Brown Sugar
    • 1/2 teaspoon Dry Ground Mustard
    • 1/2 teaspoon Kosher Salt
    • 1/2 teaspoon Cinnamon
    • 1/4 teaspoon Ground Clove
    • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
    • 1/4 teaspoon Cayenne Pepper
    • 2/3 Cup Water
    • 4 Tablespoons White Wine Vinegar

Directions:

  1. Mix all ingredients together until Brown Sugar is completely dissolved.
  2. Store in a refrigerated airtight container.
  3. Enjoy as needed for the next 3-4 weeks.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.