Tag Archives: FODMAP

Low FODMAP Balsamic Salad Dressing Recipe

Posted on by
18

After being gluten free for two years prior to switching to the low FODMAP diet, I was used to eating salads on a daily basis, which I really enjoyed. When I switched diets, I knew I would no longer be able to enjoy raw onions or garlic seasoning on my salads, but was devastated when I realized by beloved Kraft Zesty Italian Fat Free Salad Dressing would have to be eliminated, as well.

If you’re looking for a salad dressing that doesn’t contain garlic and/or onion, I can save you a lot of time and heartache… there aren’t any. I spent about an hour looking at every salad dressing label in my grocery store and by the last bottle, I was defeated. However, I picked up a bottle of balsamic vinegar and some garlic infused olive oil while at the store and was determined to continue to enjoy salads with my own dressing recipe.

What I discovered was unbelievable… not only was the recipe very simple when I finally perfected it, but it was better than any store bought dressing I have every tried!

FODMAP Free Salad Dressing Recipe

FODMAP Free Balsamic Salad Dressing Recipe

Ingredients:

  • 3 Tablespoons Balsamic Vinegar
  • 1 Tablespoon Olive Oil (Try Garlic Infused Olive Oil for an Extra Kick)
  • 1/2 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Dried Chives or 2 teaspoons Fresh Chives
  • 1/4 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Dried Basil
  • 1/2 teaspoon Sugar (optional – I don’t use it because I like things a little tart.)

Directions:

  1. Prior to making your salad, put all ingredients into a small tupperware container.
  2. Close tupperware and shake vigorously.
  3. Make salad.
  4. Shake tupperware vigorously.
  5. Pour onto salad.
  6. Enjoy!

Makes enough for 1 large salad or 2 side salads.

Notes:

  • This recipe is approximately 175 calories. If you want to reduce the calories by 55, limit the olive oil to 1/2 Tablespoon and replace it with 1/2 Tablespoon balsamic vinegar.
  • When making this FODMAP free dressing, it is best to let it sit for awhile after combining the ingredients to let the spices blend properly. I find it is best when I make it in the morning and take it to work with my salad. Then it has a good 5 hours to blend. However, it is still good after a few minutes.
  • Please feel free to modify as you wish, I like things a little spicy and tart, so if this is not your tastes, please scale back on the spices.
  • Crushed Red Pepper Flakes can be added to give it a little more spice.
  • Not only do I make this as a salad dressing, it is my go-to marinade and sauce.
  • When eating out, I will make this ahead of time and take it with me. It fits perfectly into a purse!
  • This FODMAP free dressing will keep for about 4-5 days in the refrigerator. Unfortunately, you can’t make a bunch and store in the fridge (personal fail) because it will go bad.

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

Salad with FODMAP Free Garlic Balsamic Dressing

Salad with FODMAP Free Garlic Balsamic Dressing

My Personal IBS Journey… So Far

Posted on by
26

Like many people out there, I have struggled for years with the pain, bloating, gas, diarrhea, constipation and other issues that come with Irritable Bowel Syndrome (IBS). The hardest part for me is maintaining my happiness due to the pain and restrictions. This is a daily struggle and I mention in detail in my bio.

Heather's Personal IBS Journey

My IBS symptoms started slowly and at first, I would just chalk it up to being hungry. At that time, I was in diet mode trying to lose weight for my upcoming wedding, so my body was not used to the constant workouts or the light diet. However, after the wedding, I eased up on the dieting efforts and the pain, gas and bloating did not ease up with it. I tried some crazy dietary changes, none of which worked, and in the meantime I found that I was popping Imodium on a regular basis to manage the constant diarrhea.

Finally, I eliminated gluten from my diet on a whim and immediately felt better. I once said years ago that “I would die if I ever had to give up bread and pasta” which is now comical, because I feel like I would have died if I continued to eat it. It was a radical lifestyle change, and I had my share of meltdowns. Being in social situations and learning how to eat in restaurants was difficult. However, after about 8 months, which included every major holiday, I no longer craved bread or baked goods. I learned to cook things from scratch, handle social situations with ease and knew all the places in town where I could happily eat. I had a great regiment down and I felt very healthy and happy again.

A few months later, the pain started back up again. Knowing the issues people have with lactose, I immediately eliminated the large glass of milk I drank for breakfast and replaced it with a calcium pill. This solution was ideal and made me feel great again.

About one year later, the gas, bloating, abdominal pain and unpredictable diarrhea reared it’s ugly head with a vengeance. I finally took the steps to see a specialist about my issues. After the cat scan, endoscopy and colonoscopy, I was hopeful that I would finally get the answers I was looking for. Once the pain medication wore off, I heard my doctor declare that there was nothing wrong with me. While its great that I didn’t have a life threatening illness, this did not bring me any comfort. During a follow up appointment, he said I most likely have irritable bowel syndrome, which is unable to be detected through tests.

Since that “diagnosis,” I have tried a variety of medicines and treatments with little to no relief. I finally went to a Dietician, and she had me try the low FODMAP diet. It was overwhelming at first and I had a rough few days trying to change everything I knew about food. My love affair with garlic hit a rough patch. I feared that I would not be able to travel or eat out with the new restrictions. I scoured the internet for help and solutions. I spent 3 hours in my local grocery store reading every label possible (and found that garlic or onion is in everything). I tried (and failed) at modifying many recipes. Going gluten-free felt like a breeze compared to this!

After a few months, I am finally feeling like my happy self again. I have discovered what causes my IBS symptoms and learned to cook meals that are safe for me and delicious, as well. Garlic and I are taking our relationship to the next level. While I’m still early in my journey, I feel my experience is important to share because I want to help others that are experiencing the challenges that I faced. We’re in this together and we’ll get through it together!

Heather-Living-Happy-with-IBS

Low FODMAP Foods to Enjoy

Posted on by
100

I have a love/hate relationship with food. I love to eat it, but my body hates me later for it. It took me a long time to figure out what foods cause my IBS symptoms to flare up and what I can eat happily with no pain later. But luckily with the low FODMAP diet, it made things a little more clear on certain foods and why they impact me in a negative way.

Not everyone is going to react to foods in the same way, so please use the high FODMAP food list and the low FODMAP food list as you see fit. For your convenience, I have listed them below and provided a printer friendly version. This low FODMAP food list was updated in April 2014.

Low FODMAP Food List:

Low FODMAP Foods to Enjoy

Fruit

  • Banana (not Ripe)
  • Blueberry
  • Cantaloupe
  • Coconut
  • Clementine
  • Cranberry
  • Cranberry Juice
  • Dragonfruit
  • Durian
  • Grape
  • Grapefruit*
  • Honeydew
  • Kiwifruit
  • Lemon
  • Lime
  • Mandarin
  • Orange
  • Passion Fruit
  • Pawpaw
  • Pineapple
  • Pomegranate
  • Raspberry
  • Rhubarb
  • Rockmelon
  • Star Anise
  • Strawberry
  • Tangelo

Vegetables

  • Alfalfa
  • Arugula
  • Bamboo Shoots
  • Bean Sprouts
  • Beets*
  • Bell Peppers
  • Bok Choy
  • Butternut Squash*
  • Carrot
  • Chives
  • Choko
  • Choy Sum
  • Corn*
  • Courgette
  • Cucumber
  • Eggplant
  • Endive
  • Ginger
  • Green Beans
  • Kale
  • Lettuce
  • Okra
  • Olives
  • Parsnip
  • Potato
  • Radish
  • Red Chili
  • Silver Beet
  • Spinach
  • Spring Onion (Green Part Only)
  • Squash
  • Swede
  • Sweet Corn*
  • Sweet Potato*
  • Taro
  • Tomato
  • Turnip
  • Water Chestnuts
  • Yam
  • Zucchini

Milk

  • Coconut Milk
  • Lactose Free Milk
  • Rice Milk

Cheese

  • Brie
  • Camembert
  • Cheddar
  • Feta
  • Mozzarella
  • Parmesan
  • Swiss
  • Hard Cheeses

Yogurt

  • Lactose Free Yogurt

Grains

  • Arrowroot
  • Gluten Free Oats
  • Gluten Free Pasta
  • Millet
  • Polenta
  • Psyllium
  • Quinoa
  • Rice
  • Rice Bran
  • Sorgum
  • Tapioca

Protein

  • Chicken
  • Beef
  • Eggs
  • Fish
  • Lamb
  • Pork
  • Tofu

Nuts/Seeds

  • Chia Seeds*
  • Flax Seeds*
  • Hazelnuts*
  • Macadamia Nuts*
  • Peanuts*
  • Pecans*
  • Pine Nuts*
  • Pumpkin Seeds*
  • Sesame Seeds*
  • Sunflower Seeds*
  • Walnuts*

Sweeteners

  • Aspartame*
  • Glucose
  • Maple Syrup
  • Splenda*
  • Sucrose
  • Sugar
  • Treacle
  • Truvia

Alcohol

  • Beer
  • Gin
  • Vodka
  • Whisky
  • Wine: Red, White, Sparkling & Sweet

*Use in limited quantities.

For your convenience, here is a Printer Friendly Low FODMAP Food List (April 2014). I have also provided the following:

It’s extremely important to review the ingredients on any packaged foods prior to purchasing food. For example, while tomatoes are deemed safe, every tomato sauce on the market contains onions or garlic as an additive and many dressings, sauces, marinades, etc. are the same way. Also, manufacturers are always modifying their ingredients, so it’s important to review labels every time you purchase something.

If you’re looking for some quick items to buy and eat right away, please reference the Low FODMAP Brand Name Packaged Foods I have compiled. It’s ideal for the lazy in all of us! Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list and tips on how to get flavor in your food, without the FODMAPs.

Please let me know if you think I may have missed anything on this list. Happy eating!

FODMAP Food List

Posted on by
60

The low FODMAP diet really helped ease my IBS symptoms of pain, bloating, gas and the occasional bout of diarrhea. The low FODMAP diet is designed to eliminate key IBS symptom triggers for a few weeks and slowly introduce them back into your diet to better understand what your body can handle and what you should continue to avoid.

When looking over the list of foods, it is initially very scary to see all the things that should be eliminated out of your diet. Many of the items are ingredients in commonly used products, such as salad dressings, pasta sauces and marinades, so it’s very important to read through all the ingredients when purchasing a product.

It’s also essential to know that new items are constantly being tested for FODMAPs, so the list is always changing as more is discovered. Beware of out-dated FODMAP lists that seem to be everywhere online. This high FODMAP list is based on all testing directly from Monash University and was updated in April 2014.

Below are the high FODMAP foods that should be avoided when on the diet. For your convenience, I have listed them below and provided printer friendly versions.

High FODMAP Food List (by Food Group):

High FODMAP Foods to Avoid by Food Group

Fruit

  • Apple
  • Apricot
  • Avocado
  • Banana (Ripe)
  • Blackberry
  • Boysenberry
  • Cherry
  • Dates
  • Longon
  • Lychee
  • Mango
  • Nashi
  • Nectarine
  • Peach
  • Pear
  • Persimmon
  • Plum
  • Prune
  • Tamarillo
  • Watermelon
  • Concentrated Fruit Sources
  • Dried Fruit
  • Fruit Juice
  • Tinned Fruit in Natural Juice

Vegetables

  • Artichoke
  • Asparagus
  • Broccoli
  • Brussels Sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Fennel
  • Garlic
  • Leek
  • Mushrooms
  • Onion (All)
  • Peas
  • Pumpkin
  • Shallots
  • Spring Onion (White Part)
  • Snow Peas
  • Sugar Snap Peas
  • Sweet Corn

Dairy

  • Buttermilk
  • Cottage Cheese
  • Cow Milk
  • Cream
  • Cream Cheese
  • Custard
  • Evaporated Milk
  • Frozen Yogurt
  • Goat Milk
  • Ice Cream
  • Lactose
  • Margarine
  • Ricotta Cheese
  • Sheep Milk
  • Sherbet
  • Soft Unripe Cheese
  • Sour Cream
  • Sweetened Condensed Milk
  • Yogurt

Legumes

  • Baked Beans
  • Chickpeas
  • Kidney Beans
  • Lentils
  • Soy Beans

Grains

  • Rye
  • Spelt
  • Wheat

Nuts & Seeds

  • Almonds
  • Cashews
  • Pistachios

Sweeteners

  • Fructose
  • High Fructose Corn Syrup
  • Fruisana
  • Honey
  • Isomalt
  • Maltitol
  • Mannitol
  • Molasses
  • Sorbitol
  • Xylitol

Misc

  • Camomile Tea
  • Chicory
  • Cocoa Powder
  • Dandelion
  • Fennel Tea
  • Instant Coffee
  • Inulin

Alcohol

  • Rum
  • Low Glycemic Index Wine
  • Sticky Wine

For your convenience, here is a Printer Friendly High FODMAP Food List (April 2014). I have also provided the following:

Like I said, it’s overwhelming to read through that list and see some of your favorite foods on the list. For me, I am not a great chef, so the realization that I would have to make all my own sauces, dressings, dips, etc. was a lot to handle.

So… what can you eat? I’ve also outlined a helpful list of low FODMAP foods that are deemed safe, as well as a Sample Meal Plan and Brand Name Packaged Foods to eat. Also, I have provided my favorite low FODMAP items, which mirrors my weekly grocery list.

About the Low FODMAP Diet

Posted on by
19

After years of pain, gas and bloating, I found much relief after trying the low FODMAP diet. The low FODMAP diet is designed to eliminate key IBS symptom triggers for a few weeks and slowly introduce them back into your diet to better understand what your body can handle and what you should continue to avoid.

So, what is the low FODMAP diet? For starters, a group of scientists at Monash University (in Australia) have identified that short-chain carbohydrates, may be poorly absorbed by the small intestine, which causes IBS symptoms. These carbohydrates were given the acronym FODMAPs and refer to Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. Not all carbohydrates are considered FODMAPs, so don’t worry about giving everything up just yet.

About the Low FODMAP Diet

The FODMAPs in the diet are:

  • Fructose is a carbohydrate found in many fruits, honey, high-fructose corn syrup (HFCS) and agave syrup. Fructose malabsorption is not completely digested due to the lack of an enzyme, but the absorption of fructose is dependent on another carbohydrate, which is glucose. Therefore, foods with a 1:1 ratio of fructose to glucose are generally well tolerated on the low FODMAP diet. However, foods with excess fructose compared with glucose, such as apples, pears, and mangos, will likely trigger IBS symptoms.
  • Lactose is the carbohydrate found in cow, sheep, and goat milk. Lactose intolerance is caused by partial or complete lack of the enzyme lactase which digests lactose. When lactose is not completely digested, it contributes to abdominal bloating, pain, gas and diarrhea, usually occurring 30 minutes to two hours following the consumption of milk products.Foods high in lactose include milk, ice cream, yogurt and cottage cheese.
  • Fructans are carbohydrates that are completely malabsorbed because the intestine lacks an enzyme to break their fructose bond. For this reason, fructans can contribute to bloating, gas and abdominal pain. Wheat accounts for the majority of people’s fructan intake, however it also occurs in onion, garlic and many other vegetables.
  • Galactans are carbohydrates are malabsorbed for the same reason as fructans, which is that the intestine does not have the enzyme needed to break them down. Consequently, galactans can contribute to gas, bloating and abdominal pain. Beans and lentils are the primary galactans.
  • Polyols are also known as sugar alcohols. They are found naturally in some fruits and vegetables and a added as artificial sweeteners to sugar-free gum, mints and cough drops. Sugar alcohols have varying effects on the bowel. It is wise to limit your artificial sweeteners that end in -ol, such as sorbitol, xylitol, mannitol and maltitol. Splenda and aspartame are deemed safe on this diet, but many people experience bowel issues with these sweeteners, as well.

It should be noted that the low FODMAP diet is it not only what you eat, but in what quantities. Many people with IBS cannot digest large meals due to the cramping and diarrhea it causes. Personally I can always tell when I ate too much, even with all low FODMAP foods. My system just can’t take a large quantity of food, so I eat 200-300 calorie meals about 6 times a day. Even if I dine out, I usually save half and take it home.

For your convenience, here is a complete High FODMAP food list, which outlines what foods should be eliminated on the diet. After you read that (and get freaked-out), here’s some additional information that you’ll want to read:

The way the diet was designed to work, is that you should do an elimination phase of 6-8 weeks and exclude all potentially harmful foods. After 6-8 weeks, you can slowly add one category back in at time to understand what is causing your IBS symptoms. Here’s detailed information on how to reintroduce FODMAPs back into your diet.

Great Low FODMAP Diet Resources:

the Low FODMAP Diet

I’m not going to sugar-coat it, the low FODMAP diet is difficult to incorporate into everyday life and I have had a few meltdowns to show for it. Luckily, I was already gluten and lactose free at the point I started it, but it was still very difficult for me to eliminate garlic and onions, which I miss everyday. However, I do not miss the pain that they cause me, so I can rest easy… literally.

I feel very strongly that this diet shouldn’t limit your life, it should limit your pain and discomfort to allow you to take on more adventures.