Erika's Gluten-free Kitchen

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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Gluten-free Apple Rhubarb Pie

June 14, 2020 by Erika Heald 2 Comments

Note that this post contains affiliate links. That means if you click on them and make a purchase, I receive a small commission. This has no effect on the price you pay, but it helps defray the cost of maintaining this blog. Thanks for purchasing through the links I share!

It’s no secret that rhubarb season is one of my favorite times of the year. In the past, I’ve mostly paired rhubarb with strawberries, making everything from strawberry rhubarb butter to strawberry rhubarb ice cream. The combination of rhubarb and strawberries is a classic, but I knew there were other pairings out there to explore.

Luckily for me, my Farm Fresh To You (affiliate link) produce box was overflowing with sweet, firm apples the same week I’d ordered rhubarb. I grabbed a frozen gluten-free pie crust from the freezer, and got started.

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Surviving the New Normal on the Low FODMAP Diet

April 24, 2020 by Erika Leave a Comment

What the New Normal Looks Like for my Low FODMAP Life

It’s been really hard to get it together to post to the blog over the past six weeks.

The photo below was taken from one of my last ventures away from the house, having a lovely breakfast on the outdoor patio at Pushkin’s Restaurant.

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Starting my day sitting outside at @pushkinsrestaurant sipping a cappuccino after convincing my @lyft driver to go vote! #supertuesday #vote

A post shared by Erika’s Gluten-free Kitchen (@erikaglutenfree) on Mar 3, 2020 at 10:26am PST

Shortly thereafter, I came down with a severe case of food poisoning from a delivery order. Thanks a lot, grain bowl with chicken! Aside: why is it always the chicken that gets me!?!?!

It took a full week to get my gut back into working—and ability to tolerate more than broth—condition. And that’s when Sacramento’s shelter-in-place mandate came out.

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April 24, 2020 FODMAP Friday

April 24, 2020 by Erika Heald Leave a Comment

This year, I’m making my gut-friendly and low FODMAP eating a lot easier by doing one small thing: planting a garden!

That’s right—I’m going to be growing my own low FODMAP vegetable and herb favorites (and some strawberries, too) so I can have an easy-to-replenish supply of healthy foods in hand for whatever cooking inspiration strikes.

Pallet of dirt in front of a dark blue house with pink and coral colored brick trim. — Organic dirt for my raised garden beds.

The garden process, for us, started by having that HUGE pallet of dirt you see above delivered. Then, the weekend after Valentine’s Day, we hauled the dirt over to where we assembled our pretty matte silver raised garden beds, and filled them.

Four raised garden beds with salad greens. next to a dark blue wall. — Early greens in the raised kitchen garden beds.

While I sowed seeds directly into most of the beds, I also have a few plants that I started indoors a few weeks ago. Most of the seeds I sprouted indoors are peppers and tomatoes, however, and they are destined to be grown in pots on the sunniest side of the house.

I haven’t had a kitchen garden since I was a kid. But I still remember how inspiring it was to be able to go out into the garden, find a perfect, juicy strawberry or a perfectly ripe zucchini and snip it from the plant and bring it inside to eat.

I love going to the farmers market (when we’re not under shelter-in-place), mind you. But I hate how often I don’t get around to using that beautiful produce before it goes bad. My hope is having my own garden will allow me to put veggies to better use in the moment—for salads and dinner sides—whenever they are ready to be picked.

Assorted green lettuces in a garden bed. — Mixed salad greens ready for the kitchen shears!

I know this new project won’t be without its challenges, however. Our yard is home to at least a dozen birds and visited regularly by numerous squirrels by day and at least two raccoons by night. That means these beds aren’t going to stay uncovered like this for long!

This Week’s Low FODMAP Recipes

Liven up your next Sunday dinner table by making some Low FODMAP Passion Fruit Curd for dessert! (via A Little Bit Yummy)
Craving Chinese takeout? Try this Low FODMAP Tofu with Baby Bok Choy from FODMAP Everyday instead!
Need a quick and healthy weekday dinner? This Japanese Omelet with Miso Mayo from Stone Soup will get dinner on the table in just 15 minutes.
If you’re craving cheesecake, these coffee cheesecake shooters from Manu’s Menu will definitely hit the spot.
Some folks have a sweet tooth, but I have more of a salt tooth. I can’t wait to try these Gluten free salt and pepper chips– just like what you’d order from a UK Chinese takeaway—from Becky Excell.

Time for a Spring Low FODMAP Pantry Refresh?

I reently went through my pantry cupboards and tossed out all the expired canned goods that made the move with us a year ago. So many things that I always *meant* to get around to using but that, instead, expired over the past few months. 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!