Low FODMAP Marinara Sauce Recipe

Marinara sauce is one of those things that I never thought I would make from scratch. Buying it in a jar or can is so simple, and an activity I take for granted now. Nearly every pasta or pizza sauce on the market contains some form of garlic and/or onion as an ingredient, which doesn’t work on the low FODMAP diet. I came across one marinara sauce that you can buy at the store that doesn’t contain garlic or onion, but at $8 a jar, Raos Homemade Sensitive Formula Marinara Sauce is a tough pill to swallow.

I’ve tried this recipe a number of different ways to finally come up with the final product. It is a bit zesty, so if you don’t like the spices, you can modify them as you wish. Also, this sauce freezes very well, so I usually make a large portion and freeze it in individual servings.

Low FODMAP Marinara Sauce RecipeLow FODMAP Marinara Sauce Recipe

Ingredients:

  • 28 oz Can of Tomato Puree (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Muir Glen Organic Tomato Puree.)
  • 14.5 oz Can of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
  • 3 Tablespoons Garlic Infused Olive Oil
  • 1/4 Cup Fresh Chives, Diced
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Dried Basil
  • 1/4 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)
  • 1/2 teaspoon Dried Parsley
  • 1/4 teaspoon Dried Rosemary
  • 1/2 lb Ground Turkey or Ground Beef (optional)
  • 1/4 Cup Fresh Parmesan, Grated (optional)

Directions:

  1. Heat Olive Oil in a heavy sauce pan on medium heat.
  2. Add Ground Turkey (if desired) and grill until meat is cooked thoroughly.
  3. Add Tomato Puree and Diced Tomatoes, and stir until well blended.
  4. Stir in Chives, Salt, Pepper, Oregano, Basil, Asafoetida Powder, Parsley and Rosemary and mix well.
  5. Bring mixture to a boil, stirring frequently.
  6. Reduce heat, cover and simmer for at least 90 minutes, stirring occasionally.
  7. Add Parmesan (if desired). Heat an additional 10 minutes, stirring occasionally.
  8. Serve and enjoy or freeze in individual servings.

Notes:

  • This sauce is a bit zesty, so if you like things a bit more mild, eliminate the asafoetida powder and rosemary, as well as limit the other spices.
  • I am not sure of the exact amount that this will serve, but I would estimate 4-8 servings.

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

Low FODMAP Sample Meals

Overwhelmed by the restriction of the diet? I’ve been there. I searched everywhere for examples of meals that I could eat on the low FODMAP diet. Even simple meals, like a salad were scary due to the limitations of store-bought salad dressings.

There’s really a variety of meals you can have with the diet… even pizza! Of course most of your meals will require a little extra prep and you can probably hide the take-out menus for now. I actually made this list for myself and hung it on the refrigerator to see what all my option were for each meal. It’s a good confidence booster to see what you can eat rather than what you can’t.

Low FODMAP Sample Meals

Low FODMAP Breakfast Suggestions:

Low FODMAP Lunch Suggestions:

Low FODMAP Dinner Suggestions:

Low FODMAP Snack Suggestions:

Personally, I eat a lot of salads, which allows me to tailor it to what I want that day. I also tend to snack a lot, which is why it was essential for me to know my go-to packaged foods when in a bind. I also tend to stick to smaller meals, since it’s not only what you eat, but how much. You can also get some insight to what my shopping list looks like with my favorite low FODMAP items.

Overwhelmed? You’re not alone. Here are some tips on getting started with the low FODMAP diet.

Do you have a meal or snack that you love? Let me know and I will add it to the list!

Low FODMAP Scrambled Eggs Recipe

Ahh… childhood comfort foods. Many of the foods that I grew up loving, Kraft Mac & Cheese, Campbell’s Chicken Noodle Soup and Tuna Noodle Casserole, are no longer options without severely modifying the recipe.

However, scrambled eggs is one of my comfort foods from childhood. My grandma made them for me whenever I stayed overnight at her house, and she taught me the how to make them so fluffy and delicious. Now that she has passed, I get emotional every time I make them. And luckily, I still can and stay within the guidelines of the low FODMAP diet.

While I have modified the recipe, it still reminds me of Grandma. I don’t use the butter or cream, and I try to use egg whites as much as possible to stay on the healthier side of things. Before the low FODMAP diet, I used to add grilled onions and garlic seasoning. While I can’t do that any more, I have substituted chives and garlic infused olive oil.

Low FODMAP Scrambled Eggs Recipe

Low FODMAP Scrambled Eggs Recipe:

Ingredients:

  • 2 Eggs or 1 Whole Egg & 2 Egg Whites
  • 1/2 Tablespoon Garlic Infused Olive Oil
  • 1/4 Cup Black Olives, Diced
  • 1/4 Cup Red Bell Pepper, Diced
  • 1/4 Cup Shredded Cheese
  • 1/4 Cup Rice Milk (or any other Lactose Free Milk)
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Pepper
  • 1 Tablespoon Dried Chives or 2 Tablespoons Fresh Chives
  • 1/4 teaspoon Dried Oregano
  • 1/4 teaspoon Dried Parsley

Directions:

  1. On stovetop, grill diced Red Bell Pepper in Olive Oil in a pan.
  2. In a separate bowl, whisk together Eggs, Black Olives, Milk, Salt, Pepper, Chives, Oregano, Parsley and half of the Shredded Cheese.
  3. When Red Bell Pepper is thoroughly grilled, add egg mixture to pan with the heat on medium
  4. Allow mixture to sit a moment, and then use spatula to continually stir eggs and scape the bottom of the pan.
  5. When all eggs are thoroughly cooked, sprinkle the remaining Shredded Cheese on top.
  6. After cheese has melted, use spatula to move to plate.
  7. Serve & Enjoy!

Perfect portion for 1 serving.

Notes:

  • For a spicier mix, add Diced Jalapenos, Diced Banana Peppers, Diced Green Chilis or Crushed Red Pepper.
  • Garlic Infused Olive Oil is a great addition because it adds the garlic flavor without adding the Fructans.

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

Grandma's Scrambled Eggs

My Grandma and I years ago in the kitchen.

Low FODMAP Brand Name Packaged Foods

I will be the first to admit it… I can be very lazy. So when it comes to having a meal or snack, I want the easiest method possible. Especially when I am dining alone at home. I often turn to packaged foods for dinner or a snack. However, finding these brand name foods can be difficult when you’re adhering to a low FODMAP diet.

Surprisingly, there are a lot of products that will fit into the diet. However, most of these items are merely ingredients. I excluded the safe ingredients and fresh foods because I covered them in the low FODMAP foods to enjoy list. Plus I outlined my favorite low FODMAP items that is a reflection of my weekly grocery list. I wanted to outline the products that are good right out of the package without cooking, assembling or adding anything.

Low FODMAP Brand Name Foods

* Please note that I compiled this list in May of 2013 and ingredients in brand name foods change often. So please, prior to buying, glance at the ingredients to ensure there’s nothing harmful of that would impact you negatively.

I’ve listed all the items that I know of out there, and I’ve marked some of my favorites with some additional details for you in red.

Low FODMAP Brand Name Foods

Breads:

Cereal:

Snacks:

Baked Goods:

Dairy:

Did I miss something? Is something on the list that has a FODMAP ingredient? I have dome my research here, but I am definitely not perfect, so any feedback would be appreciated so I can provide the best information possible.

What are your favorite Low FODMAP Brand Name Foods?

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Low FODMAP Mexican Taco Dip Recipe

It’s Cinco de Mayo and we’re hosting a Mexican Fiesta Party at our place today. I was looking for an easy Mexican recipe that could be used as a taco dip with tortilla chips or wrapped in a soft tortilla shell. To make it convenient to serve while people come and go, I wanted it to be warming constantly in a crock pot. It’s important that it adhere to the low FODMAP diet since 2 our of guests also struggle with IBS. And, of course, it should be delicious for everyone at the party!

While I didn’t find the ideal taco dip recipe anywhere that met the above guidelines, I decided to create my own. I was a little nervous creating something completely new, but it turned out to be amazing and delicious! I got rave reviews on the Mexican Taco Dip and was asked for my recipe multiple times. So, here it is…

Low FODMAP Mexican Taco Dip Recipe

Low FODMAP Crock Pot Mexican Taco Dip Recipe:

Ingredients:

  • 1 lb Ground Turkey (Ground Beef Can be Substituted)
  • 1/2 Cup Olive Oil (Try Garlic Infused Olive Oil for a Great Flavor)
  • 2 14.5 oz Cans of Diced Tomatoes, Drained (Check the ingredients. It’s common for this to contain garlic and/or onion. I use Del Monte Petite Diced Tomatoes.)
  • 1/2 Cup Black Olives
  • 1 Red Bell Pepper
  • 2 Cups Shredded Cheese
  • 1/4 Cup Fresh Cilantro
  • 1/4 Cup Fresh Chives
  • 1 teaspoon Salt
  • 1/2 teaspoon Pepper
  • 1/2 teaspoon Cumin
  • 1/2 teaspoon Paprika
  • 1/2 teaspoon Oregano
  • 1/2 teaspoon Dried Parsley
  • 1/4 teaspoon Cayenne Pepper

Directions:

  1. Dice Red Bell Pepper into small pieces.
  2. On stovetop, grill Ground Turkey and diced Red Bell Pepper in Olive Oil in a pan.
  3. Add Salt, Pepper, Cumin, Paprika, Oregano, Parsley and Cayenne Pepper to pan.
  4. While grilling, dice Cilantro, Chives and Black Olives into small pieces. Set Aside.
  5. When Ground Turkey is cooked thoroughly, move it, the peppers and spices to medium-sized crock pot, turned on high.
  6. Add diced Cilantro, diced Chives, diced Black Olives, Diced Tomatoes and Shredded Cheese to crock pot.
  7. Mix thoroughly and cover crock pot.
  8. Stir sporadically for the next hour and then turn crock pot to low.
  9. Drain any excess oil.
  10. Serve with tortilla chip, corn tortilla shells and/or taco shells.
  11. Continue to stir sporadically throughout the party and after 3-4 hours (or when its gone), turn crock pot off.

Notes:

  • For a spicier mix, add more Cayenne Pepper or add Diced Jalapenos, Diced Banana Peppers, Diced Green Chilis or Crushed Red Pepper.
  • Garlic Infused Olive Oil is a great addition because it adds the garlic flavor without adding the Fructans.
  • I ate mine sprinkled over tortilla chips (like nachos). Yum!

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

Low FODMAP Balsamic Salad Dressing Recipe

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

Low FODMAP Foods to Enjoy

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!

About the Low FODMAP Diet

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.