Em Schwartz RDN
Easy Low FODMAP Recipes
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I'm a Registered Dietitian living with Irritable Bowel Syndrome (IBS). I create easy low FODMAP recipes to help others live well with IBS.
On Fun Without FODMAPs you'll find approachable low FODMAP recipes that call for about 10 ingredients, are ready in about 30 minutes, or use a slow cooker or Instant Pot.
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Unripe bananas (green to yellow-green) are low FODMAP in servings of 1 medium banana or 100 grams). Unless you tolerate GOS, avoid the Bob’s Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. Although not specifically tested, sunflower seed butter (without added high FODMAP ingredients) appears to be low FODMAP by ingredients in servings up to 2 tablespoons or 30 grams. Step 2: In a large bowl, whisk together 1 cup almond milk, ½ cup mashed banana, ¼ cup avocado oil, ¼ cup maple syrup, 1 large egg, and 1 teaspoon pure vanilla extract.
Low FODMAP Sesame Chicken is a takeout-inspired meal featuring tender chicken pieces tossed in a savory soy-sesame sauce. Instead, bite-sized pieces of chicken are cooked in a little oil and coated in a savory sesame sauce made with low FODMAP amounts of ingredients. For serving: Cooked rice, steamed low FODMAP vegetables, sliced green onion tops (green parts only), and sesame seeds (about ¼ teaspoon per serving) Step 1: In a glass measuring cup (or small bowl), whisk together the low FODMAP broth, soy sauce, brown sugar, cornstarch, garlic-infused oil, rice vinegar, sesame seeds, and ginger.
These Low FODMAP Maple-Infused Carrots are made with just 5 ingredients in the slow cooker. These Slow Cooker Low FODMAP Maple-Infused Carrots use just five ingredients (four if you don’t use the optional cinnamon) and take less than 10 minutes to throw together in the slow cooker. Depending on your slow cooker and the carrots’ size, this easy side dish can be ready in about 4 to 6 hours. To make these maple-flavored slow cooker carrots, add these ingredients to your shopping list:
This 9-ingredient Low FODMAP Cranberry-Almond Quinoa Salad is a whole-grain alternative to bread-based holiday stuffing. It features low FODMAP amounts of whole-grain quinoa, dried cranberries, toasted almonds, green onion tops, and a simple vinaigrette flavored with thyme. Enjoy this Low FODMAP Cranberry-Almond Quinoa Salad on its own or consider serving it with: A low FODMAP veggie, like steamed carrots or a simple lettuce salad with your favorite low FODMAP salad dressing
Black Lives Matter.
Low FODMAP Thai Peanut Noodles ❤️ This Thai-inspired 30-minute meal is made from ingredients that I try to keep on hand in my low(er) FODMAP kitchen. It uses things like lean ground turkey (usually in my freezer), brown rice pasta, peanut butter, and longer-lasting produce, like limes and carrots. . This recipe calls for pre-cut carrot matchsticks to save time, but you could also cut whole or baby carrots into matchsticks if that's what you have. . It also uses a red bell pepper. Bell peppers can last for about a week in the fridge. Things could change, but right now peppers are one of the few items I've been picking up in my once-per-week very quick trip to the grocery store. . I get that everyone's food availability/grocery situation is a little different. Please use this recipe, and other recipes, as inspiration to get creative in the kitchen. Do what you can with what you have. And, take care. Thanks for being here 💕 -Em . Find this recipe with low FODMAP details at https://funwithoutfodmaps.com/low-fodmap-thai-peanut-noodles/ or by clicking the link in my bio @funwithoutfodmaps . . . #lowfodmap #fodmapfriendly #fodmap #lowfodmapdiet #lactosefree #registereddietitian #dietitianapproved
Looking for a quick and easy low FODMAP breakfast? Try these lemony 🍋 overnight oats with raspberries. Just 6 ingredients (counting lemon juice/zest as 1 😁) and about 5 minutes of prep!⠀ .⠀ Low FODMAP Lemon Raspberry Overnight Oats⠀ .⠀ ⅓ cup rolled oats⠀ ½ cup low FODMAP milk (I use unsweetened @almondbreeze)⠀ 1 Tbsp. chia seeds⠀ 1 Tbsp. pure maple syrup⠀ 2 tsp. fresh lemon juice ¼ tsp. lemon zest, optional⠀ 10 raspberries (30 grams or about ¼ cup)⠀ .⠀ Stir (or cover and shake) the first 6 ingredients until mixed. Refrigerate for at least 2 hours (or overnight).⠀ Give the oats a quick stir and serve cold layered with raspberries.⠀ .⠀ Makes 1 serving (but I usually multiply and make a few jars at one time)⠀ . . Recipe (with FODMAP notes) can be found at https://funwithoutfodmaps.com/low-fodmap-lemon-raspberry-overnight-oats/ or by clicking the link in my bio @funwithoutfodmaps .⠀ . . .⠀ #funwithoutfodmaps #lowfodmap #fodmapfriendly #lowfodmapdiet #dietitian #fodmap #ibs #guthealth #overnightoats
Craving Tex-Mex flavor on the low FODMAP diet? Try these easy low FODMAP chicken fajita bowls. This sheet pan meal uses just 9 ingredients and can be ready in about 30 minutes. . It's also a great way to get in a serving of low FODMAP veggies and whole grains. . INGREDIENTS (serves 4) 2 Tbsp. low FODMAP taco seasoning (like @fodyfoods) 2 Tbsp. fresh lime juice 2 Tbsp. garlic-infused olive oil 1 ½ medium red peppers ½ medium green pepper* 1 to 1 ¼ lb. boneless, skinless chicken thighs 2 cups cooked brown rice** . Grab the rest of this easy low FODMAP recipe at https://funwithoutfodmaps.com/low-fodmap-chicken-fajita-bowls/ or by clicking the link in my bio @funwithoutfodmaps. . *Green peppers can be low FODMAP in small amounts per @MonashFODMAP . **Save time with quick-cooking brown rice, like Minute or Birdseye Steamfresh (usually found in the frozen veggie section). . . #funwithoutfodmaps #lowfodmap #fodmap #fodmapfriendly #lowfodmapdiet #ibs #lactosefree #dietitian #dietitianapproved #chickenrecipe
Do you practice yoga? 🙋🏻♀️ Recent research says a consistent yoga practice could benefit those of us living with IBS! . A recent study compared two groups of patients with IBS. One group followed a low FODMAP diet and the other group practiced Hatha yoga (complete with breathwork and meditation) 2x/wk for 12 weeks. . In this single-blind, randomized control trial (about as good as we can get for this type of study), both the low FODMAP group and the yoga group saw significant decreases in their IBS symptoms. 🎉 Woohoo! . There was also no significant difference between the FODMAP group and the yoga group (i.e., both were equally effective in terms of statistics). . This research suggests that a consistent yoga practice *may* be as effective as the low FODMAP diet in helping people with IBS manage our symptoms. . I say *may* because there are always study limitations, and more research is needed. . BUT … as a Hatha yoga teacher (& dietitian), I am pretty pumped that this non-diet approach may be a viable (research-backed) alternative to help manage our IBS symptoms. . . P.S. If you're thinking about starting a yoga practice, I shared six tips for yoga "beginners" on the F w/o F website a while back. You can find it here: https://funwithoutfodmaps.com/tips-for-yoga-beginners/ or by clicking the link in my bio @funwithoutfodmaps. . . . P.P.S. Thanks to Dr. Peter Gibson (aka the Father of FODMAPs) from @monashfodmap for sharing this study at his FNCE #lowfodmap talk. . . RESEARCH ARTICLE: Schumann D, Langhorst J, Dobos G, Cramer H. Randomised clinical trial: yoga vs. a low-FODMAP diet in patients with irritable bowel syndrome. Aliment Pharmacol Ther. 2018;47:203-211. https://doi.org/10.1111/apt.14400 . . #funwithoutfodmaps #ibs #lowfodmap #fodmap #lowfodmapdiet #dietitian #fodmapfriendly #guthealth #yogaforlife #yogaforibs #hathayoga #gutbrainconnection #mindfullife #mindfulnesspractice #mindbodyconnection #stressmanagement #bulletjournalist
Ad. Did you know dried figs can be low FODMAP?! That's right! Figs are one of my favorite fruits. 💕 So, I'm pretty excited to be partnering with @cafigs to share the good news!⠀ .⠀ Before we get to the FODMAP stuff, I wanna share a bit more about why California Dried Figs are pretty cool. They're:⠀ - sweet (no added sugar needed)⠀ - packed with dietary fiber, iron, calcium, & potassium (YAY!)⠀ - available all year round (v. important for #MNtundralife) ⠀ - delicious as part of a snack, sweet treat, or lots of recipes⠀ .⠀ Now for the FODMAP fun:⠀ .⠀ According to Monash University, a low FODMAP serving of dried figs is 20 grams. Figs can vary in size, so I weighed a bunch of different California Dried Figs to get an idea of what this looks like in everyday terms. Every one of them was less than 20 grams. 🙌🏽 (even the large one I have pictured)⠀ .⠀ So, a low FODMAP serving is about one dried fig - the perfect amount for Low FODMAP Chocolate-Dipped Figs with Macadamia Nuts⠀ .⠀ Ingredients You'll Need:⠀ - 8 California Dried Figs (I used a mix of Mission & Golden)⠀ - ¼ cup dark chocolate chips⠀ - ½ tsp. coconut oil⠀ - 1 Tbsp. finely chopped macadamia nuts⠀ .⠀ Grab the instructions and FODMAP details at https://funwithoutfodmaps.com/low-fodmap-chocolate-dipped-figs/ or by clicking the link in my bio @funwithoutfodmaps.⠀ .⠀ And if you're a fig lover like me (or know someone else who is), check out the NEW "California Figs - A Collection of Recipes for Fig Lovers" cookbook on the @cafigs website.⠀ .⠀ .⠀ .⠀ #ad #funwithoutfodmaps #lowfodmap #fodmapfriendly #ibs #guthealth #fodmap #dietitianapproved #figs #driedfigs #glutenfree #dairyfree #wheatfree #lactosefree #plantbased #glutenfreelife
Warm up with a bowl of hearty low FODMAP beef stew. This FODMAP-friendly twist on the cool-weather classic can be made using either a slow cooker or Instant Pot. . WHAT YOU'LL NEED 1 Tbsp. garlic-infused olive oil 2 slices lower sodium bacon 1 to 1 ½ lb. cubed stew meat or boneless beef chuck 2 Tbsp. tomato paste ½ cup dry red wine (or more LoFO chicken broth) 1 TBSP cornstarch mixed into 1 TBSP cold water 2 cups low FODMAP chicken broth (I use @fodyfoods) 2 Tbsp. less-sodium soy sauce (or tamari for GF) 2 cups quartered baby potatoes 1 ½ cups baby carrots 1 Tbsp. minced fresh thyme leaves . Grab the instructions and FODMAP notes at https://funwithoutfodmaps.com/low-fodmap-beef-stew/ or by clicking the link in my bio @funwithoutfodmaps . . . #funwithoutfodmaps #lowfodmap #fodmap #ibs #dietitian #stew #beefstew #slowcooker #instantpot This recipe is or can also easily be made #glutenfree #wheatfree #dairyfree #lactosefree
Planning your Thanksgiving menu? Make room for this yummy Low FODMAP Stuffing with Grapes and Pecans! . This stuffing (aka dressing) is easy-to-make, uses just 10 ingredients and the grapes and pecans add a fun twist to this classic holiday dish. . For the base of this recipe, I used @scharglutenfree ciabatta buns which are certified low FODMAP by @monashfodmap and can be found in many grocery stores (usually in the "health", "natural" or gluten-free foods sections) across the US. . WHAT YOU'LL NEED 4 regular Schär Ciabatta Rolls (certified low FODMAP) 1 Tbsp. garlic-infused olive oil (I used @fodyfoods) ⅓ cup finely chopped leek leaves, dark green parts only 1 cup quartered red grapes 2 Tbsp. finely chopped fresh Italian parsley 1 tsp. finely minced fresh rosemary 1 tsp. rubbed sage Salt & pepper 1 large egg 1 cup low FODMAP chicken broth (I used @fodyfoods) ¼ cup finely chopped pecans . Serves 6 . Grab the rest of this recipe and low FODMAP notes at https://funwithoutfodmaps.com/low-fodmap-stuffing-grapes-pecans/ or by clicking the link in my bio @funwithoutfodmaps . . . #funwithoutfodmaps #lowfodmap #fodmapfriendly #thanksgiving #stuffing #fodmap #ibs #dietitian recipe also happens to be: #wheatfree #glutenfree #dairyfree #lactosefree
Fall is practically here! 🍁🍂🎃🥣🙌🏽 So, why not warm up with a bowl of yummy Low FODMAP Turkey Chili?! . This chili is filled with protein-packed turkey, low FODMAP amounts of sweet potatoes and lentils, warming spices, and a touch of cinnamon. . Top your bowl off with some crushed tortilla chips, shredded cheddar and/or sliced green onion tops and you've got one delicious LoFo dinner! . The best part ... it tastes even better as leftovers - team #CookOnceEatTwice! . . Grab the recipe at https://funwithoutfodmaps.com/low-fodmap-turkey-chili/ or by clicking the link in my bio @funwithoutfodmaps . . . . #funwithoutfodmaps #lowfodmap #fodmap #ibs #fodmapfriendly #guthealth #dietitian #rdn #nutritionist #lactosefree #ibsfriendly #dietitianapproved #chili #lentils #turkey #soupseason #glutenfree #foodblogfeed #haveaplant #stonesoupblog #healthyaperture
Get a taste of the tropics with this low FODMAP Hawaiian Chicken Salad. 🏝🍍 🤙 This sweet n' savory chicken salad is filled with juicy pineapple, crisp red bell pepper, and crunchy almonds. . Enjoy this protein-packed chicken salad on a couple of slices of toasted sourdough, GF bread (for gluten-free), or lettuce leaves. . WHAT YOU'LL NEED 1 ½ cups diced leftover cooked chicken 1 cup diced fresh pineapple ⅓ cup diced red bell pepper ⅓ cup sliced green onion tops (green parts only) ¼ cup sliced almonds ½ cup mayonnaise 1 tablespoon rice wine vinegar 2 teaspoons garlic-infused olive oil 1 teaspoon Dijon mustard (optional) Salt and pepper, to taste Low FODMAP bread and/or lettuce leaves, for serving . Grab the rest of the recipe at https://funwithoutfodmaps.com/low-fodmap-hawaiian-chicken-salad/ or by clicking the link in my bio @funwithoutfodmaps . . . #funwithoutfodmaps #lowfodmap #fodmapfriendly #ibs #guthealth #wheatfree #glutenfree #dairyfree #lactosefree #glutenfreelife #healthybalance #dietitian #dietitianapproved #healthyaperture #stonesoupblog #minnstagramers
Low FODMAP Chimichurri - The 5-minute sauce that goes with everrrrything!⠀ .⠀ This yummy sauce has been on repeat this summer. We've been enjoying it as a marinade and topping for grilled chicken, (venison) steak, shrimp, potatoes, eggs, veggies, and more!⠀ .⠀ What You'll Need:⠀ 1 bunch (about 1 cup packed) fresh Italian parsley⠀ 2 Tbsp. fresh oregano leaves ⠀ ½ small jalapeño, optional⠀ ⅓ cup @fodyfoods Garlic Infused Olive Oil ⠀ ¼ cup extra virgin olive oil⠀ 2 Tbsp. red wine vinegar⠀ ½ tsp. salt (or to taste)⠀ Freshly cracked black pepper, to taste⠀ .⠀ Throw everything in a blender or food processor. Give it a few (or more) pulses. Adjust the seasonings to taste and enjoy on all the things.⠀ .⠀ Serves 4-6⠀ .⠀ Find the printable recipe by clicking the link in my bio @funwithoutfodmaps or by heading to https://funwithoutfodmaps.com/low-fodmap-chimichurri/⠀ .⠀ .⠀ .⠀ #funwithoutfodmaps #lowfodmap #fodmapfriendly #ibs #fodmap #glutenfree #dairyfree #guthealth #lowfodmapdiet #nutritionist #wheatfree #healthygut #lactosefree #dietitian #dietitianapproved #healthyaperture #stonesoupblog #foodblogfeed #minnstagrammers