Low FODMAP Diet

April 1, 2022 FODMAP Friday

April 1, 2022 by Erika Heald Leave a Comment

FODMAP Friday image of huevos rancheros from Canyon Ranch

The beautiful plate of huevos rancheros at the top of this post is from the dining room at Canyon Ranch in Tucson. In keeping with the long-standing tradition my partner and I have of giving each other birthday gifts ridiculously far in advance, this trip was his present for my upcoming birthday…in August.

You see, it’s rare to have my content marketing client workload and ability to step away from the computer to align, especially in late Summer. So he seized the opportunity to send me off for a wellness reboot at the resort I’ve wanted to visit since college.

I focused on getting a ton of diagnostics and support for getting back into healthy routines and managing my chronic conditions. I’ll be publishing a full review of my stay soon, but suffice it to say: it was a very worthwhile investment. I came home with confidence and inspiration for renewing self-care and healthy activities that the past two years of COVID-19-related business closures and changes completely upended for me.

And with that, let’s dive into this week’s low FODMAP recipe roundup!

This Week’s Low FODMAP Recipes

Are you a fan of Tuna Nicoise? Then you won’t want to miss this low FODMAP green bean and potato salad recipe.
Need some spicy meat on hand for tacos or salad? Check out this Instant Pot Mexican Chicken recipe.
When it’s cold outside, or you just need a comfort food lunch you can take on-the-go that won’t weigh you down, this Instant Pot Chicken and Rice Soup will hit the spot.
If you struggle to have enough time for a hot breakfast in the morning, make a batch of these Low FODMAP Egg Muffins with Spinach, Peppers, and Bacon this weekend.
Looking for a deliciously different side dish for your favorite low FODMAP roasted meat? Check out this recipe for Low FODMAP Baked Feta with Cherry Tomatoes.

Treat Yourself!

Support the blog and give yourself a healthy + delicious treat by making a purchase from my Amazon store. You’ll find gluten-free and low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

March 11, 2022 FODMAP Friday

March 11, 2022 by Erika Heald Leave a Comment

Hey there!

We are almost at the two-year anniversary of when the COVID-19 pandemic literally shut down California, the state where I live, and much of the world.

While the pandemic has had many effects on everyone, for this blog, it meant the need to put things on pause for a bit. It just didn’t feel good to try to develop and share recipes when supply chain disruptions frequently made it impossible to consistently get the low FODMAP and gluten-free ingredients I rely upon. After all, the joy of sharing recipes, for me, is for others to actually be able to make them! Heck, I was struggling to be able to get ground beef or chicken thighs in my grocery deliveries, let alone any of my specialty food items.

While we unfortunately still haven’t conquered the virus, it does feel like it is the right time to restart things here. Why? Because wellbeing is a critical element of our everyday lives that many of us who suffer from IBS and food allergies have in an increasingly short supply! But eating delicious food that’s easy on your belly can go a long way to helping you take better care of yourself.

Stay tuned for a whole slew of recipes, reviews, and posts to help you get your gut health in order, while sharing tasty food with your friends and family. They won’t believe it’s gluten-free, and their tummies will thank you for keeping an eye on the FODMAPs.

This week’s low FODMAP recipes

I can’t wait to try Becky Excel’s 20-minute Turkey Kofta Curry Recipe. It promises a mildly spicy, creamy curry sauce packed with perfectly seasoned turkey kofta balls. Sounds like the perfect weeknight dinner to me.
Now that I’ve found a gluten-free orzo, I can’t wait to try Feed Me Phoebe’s One Pan Orzo and Salmon Piccata Bake (Low FODMAP Option).
I love quesabirria tacos but I am always a little worried about how many FODMAPs I may be taking in. Which is why I was PSYCHED to see Fody’s Slow Cooker Braised Beef Tacos recipe.
Risotto is back into a regular dinnertime rotation at our place, and pesto is one of my favorite foods, so I’m definitely going to try this Low FODMAP risotto with pesto and tomatoes recipe from Karlijns Kitchen soon!

Give your low FODMAP pantry a spring refresh

Toss out all those less-than-delicious boxes that have been open for months, and try something delicious from my Amazon store. You’ll also find low FODMAP ingredients for the above recipes, and support Erika’s Gluten-free Kitchen at the same time!

May 28, 2021 FODMAP Friday

May 28, 2021 by Erika Heald Leave a Comment

Here in the U.S., Monday is Memorial Day, a Federal holiday in honor of those who gave their life in their duties as part of the U.S. Armed Forces. For many of us, it means a nice long weekend spent outside, grilling or exploring, or working on getting the yard ready for Summer.

When we first started on our low FODMAP journey, to get to the bottom of our gut health issues, Summer was the hardest time of year for me, food-wise. You see, some of my all-time favorite foods were all on the elimination list— avocados, asparagus, artichokes, nectarines, peaches, fava beans—and they all come into season in a rush right about now.

Ugh.

But the good news is I was eventually able to reintroduce all of those foods, one-by-one, as part of the challenge phase of the low FODMAP diet. And right now, I have ALL of those goodies in my house and planned as part of the weekend’s grilling. Huzzah!

I’m really excited about the bourbon peach and brown sugar BBQ sauce I made especially for using on some pork this weekend. Before I had to read labels to avoid garlic, soy, and onions, I never would have dreamed of making something like that from scratch. But now that I’ve seen how easy it is—and how delicious the results are—I can’t wait to work on some low FODMAP BBQ sauce recipes to share with you here on the blog.

Low FODMAP Recipes for a Long Weekend of Grilling

If you are looking to give your grill an Asian twist this weekend, why not whip up a batch of Sweet and Sour Pineapple BBQ Sauce? I think it would pair nicely with beef ribs or chicken.
For a more traditional red BBQ sauce, check out this tomato-based BBQ Sauce 2.0 from FODMAP Everyday.
My fully-loaded Low FODMAP potato salad is the perfect side dish for even your spiciest BBQ dish. It’s even a hit with folks who aren’t big potato salad fans.
Leave it to Karjin’s Kitchen to have the perfect summer salad with burrata, pesto, and roasted tomatoes.
Grilled salmon is the perfect dish when you’re looking to keep dinner healthy. Check out this recipe from Kate Scarlata for low FODMAP Grilled Salmon with Asian Mint Dressing.
Who says low FODMAP chicken is boring? This Low-FODMAP Greek Chicken Gyros / Chicken Souvlaki recipe will prove them wrong.

Last Call for Weekend Low FODMAP BBQ Supplies!

It’s not too late to get some last-minute BBQ supplies so you can make the most of the long weekend! Visit my Amazon store to find the ingredients you need for this week’s recipes and support Erika’s Gluten-free Kitchen at the same time!

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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