Erika Heald

April 30, 2021 FODMAP Friday

April 30, 2021 by Erika Heald Leave a Comment

Happy Friday!

And welcome back to #FODMAPfriday.

I last posted one of my weekly low FODMAP recipe round-ups on April 24 of last year. Although I’d had every intention of keeping it up, I have to admit things got pretty tough on the food front last Spring.

I went from being able to go to the farmer’s market each week and easily get what I needed from my grocery deliveries to having to find alternative sources for finding gluten-free and low FODMAP food online. My new normal became trying out produce deliveries, Butcher Box (affiliate link), and other online services to cobble together what I needed for our weekly meal planning.

And to be frank—everything got to be pretty darn exhausting! And it didn’t feel quite right to be putting together elaborate menu plans full of usually easily available foods when I was regularly struggling to find ground beef available at my local stores.

But as many of our foodways returned to a somewhat more predictable state, and people started asking me for low FODMAP diet resources and advice again, the time felt right to pick things back up.

And so, here I am! And with that, let’s dive into some delicious seasonal recipes.

This Week’s Low FODMAP Recipes

It’s already flip-flops and summer dresses weather here, which means it’s a great time to try this recipe for gluten-free and low FODMAP raspberry ice cream sandwiches.
It can be hard to find gluten-free graham crackers at the store. But thanks to What the Fork’s recipe, you can just make some instead! Note that honey is low FODMAP at 1 teaspoon serving size, so you will have to share some of these with the fam.
My weekend to-do list includes cleaning up our Weber grill so we can kick off BBQ season. These low FODMAP sticky ribs from FODMAP Formula look like just the thing to make this weekend.
Chicken and pasta is a winning weeknight dinner combo, and Fun Without FODMAP kicks it up a notch with her Low FODMAP Spaghetti with Chicken and Cherry Tomatoes recipe.
Leave it to Fody Foods to keep things spicy with their Loaded Salsa Verde Chicken Nachos with Pickled Jalapeño Crema. It’s a perfect game-day nosh.

Restock Your Spring Pantry with Low FODMAP and Gluten-free Foods

It’s not spring without a little bit of Spring cleaning. I’ve tossed out all those packaged goods I shoved in the back of the cabinet and meant to get around to eating, and I’ve ordered more clear containers from the Container Store (I really should buy stock in them. ha!) so I can easily see what we have and what we need more of in our snack cabinet.

If your pantry needs a refresh too, visit my Amazon store to find the ingredients you need and support Erika’s Gluten-free Kitchen at the same time!

Your Grocery Shopping List for Low-FODMAP Diet-Friendly Foods

March 2, 2021 by Erika Heald 7 Comments

A photo of a grocery store with a text overlay of "Your Low-FODMAP Grocery Shopping List."

I have followed a modified low-FODMAP diet since 2016, and I still find myself frozen in the grocery store at times.

It can still be overwhelming to remember all the foods I can or should not buy. Often, I feel like a detective thoroughly investigating an ingredient list for a potentially hidden FODMAP.

Tools like the Monash FODMAP Diet app provide a quick look at what foods are suitable for a low-FODMAP diet, but I’ve learned that walking in with a list is the best option, especially for my bigger shopping trips.

Whether you’re just getting started with a low-FODMAP diet or have a few years of experience like me, I’ve created a thorough low-FODMAP shopping list to help guide you through the grocery aisles.

Please let me know if you have any questions or know of other items that I should add. If you’re new to the diet, check out this FODMAPs 101 for a quick overview on the basics, and this guide to high-FODMAP foods and smart substitutions is helpful for when you need to swap out ingredients.

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A Guide To High-FODMAP Foods And Smart Substitutions

November 3, 2020 by Erika Heald 5 Comments

Serving bowls and dishes of various fruits, vegetables, meats, and cheeses, with a text overlay of "FODMAP-friendly foods and what to avoid."

As the name would suggest, a low-FODMAP diet aims to reduce the portion of FODMAPs you consume. This helps relieve symptoms of irritable bowel syndrome (IBS) or small intestinal bacteria overgrowth (SIBO). Meanwhile, it shows you the benefits of eating foods that your body can properly digest.

The first steps for starting a low-FODMAP diet remove any high-FODMAP foods from your diet and substitute those with low- or no-FODMAP alternates. Naturally, this raises a common set of questions:

What foods are low FODMAP?
What are the high-FODMAP foods I should avoid?
Are all high-FODMAP foods bad for me?

Borrowing from my own low-FODMAP diet experience and the resources that have helped me through my journey, this guide discusses the foods you can and cannot eat while practicing a low-FODMAP diet. I’ll also share other considerations for how to stay on a low-FODMAP diet successfully.

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FODMAPs 101: What They Are, And The Basics of A Low-FODMAP Diet

November 3, 2020 by Erika Heald Leave a Comment

Various foods with a text overlay of FODMAPs 101: The Basics of a Low-FODMAP Diet

Nearly one in every ten people lives with irritable bowel syndrome (IBS). IBS manifests itself in symptoms like stomach pain, bloating, gas, diarrhea, and other digestive issues whenever they eat triggering foods.

The problem is that people rarely know the exact food or ingredient that is causing their IBS symptoms. Further, IBS symptoms can arise at any stage of life. This has spawned a variety of diets, such as gluten-free and paleo diets, aimed at least in part at controlling potential causes of these IBS symptoms.

One diet that has gained traction this past decade is the low-FODMAP diet, which has been found to provide relief for nearly 86% of people with IBS. I’ve been following a low-FODMAP diet since 2016, and have found significant relief for my symptoms and a greater sense of peace knowing that I can more confidently find foods that work with my body.

There is a lot of confusion around a low-FODMAP diet, so I want to provide answers to some of the most frequently asked questions about FODMAPs. Leave a comment if there are any other questions you’d like answered and I’ll continue adding to this post.

If you’re already versed in the basics of FODMAPs, you may want to skip ahead and explore whether a low-FODMAP diet is right for you. I’ve written a post specifically on how to get started on a low FODMAP diet. Then, read on for which foods you can eat on the low-FODMAP diet.

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Low-FODMAP Diet Beginner’s Guide: What It Is and How to Get Started

November 3, 2020 by Erika Heald Leave a Comment

Summer fruits with a text overlay of How to Start a Low FODMAP Diet

A low-FODMAP diet is proven to relieve symptoms of gastrointestinal disorders like irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO). However, the diet requires a disciplined approach to get started on the right foot.

In this guide, I answer some of the most common questions about starting a low-FODMAP diet. I also share the resources that have helped me through my own low-FODMAP journey. This guide will strengthen your understanding of FODMAPs and explain the three steps of a low-FODMAP diet. As with anything related to your health, you should consult a healthcare professional or dietician before making significant changes to your diet or lifestyle.

If this is your first time reading about FODMAPs or you are still confused about the low-FODMAP diet and its relation to a paleo or gluten-free diet, I recommend reading these FODMAP FAQs first.

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