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IBS Friendly Low FODMAP Foods and Recipes
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items As a sufferer of IBS, I need to be on a Low FODMAP diet, which can be tough in today's world. I'll be sharing recipes and foods that I'm able to eat and enjoy, hoping to help those of you also on a low FODMAP diet to know there is hope out there for ...
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Recipes
Store Bought Items & Ingredients
Recipes
Here are some Low FODMAP recipes for you to try!
With the 4th of July coming up, one of my favorite things to eat are hot dogs and burgers! Unfortunately, condiments contain ingredients that an IBS sufferer like myself can no longer have. Finding store-bought items that don't contain them are next ...
Here is a ketchup recipe I'll be trying out this 4th of July to bring a bit of normalcy back to my life. I'll be sharing a mustard recipe as well.
Update: Made this and it tasted great! It's much better than store bought options. My family really loves it too. You do need to add more water than it calls for to have a more ketchup consistency, I suggest small amounts added until it's what you're...
Here is a ketchup recipe I'll be trying out this 4th of July to bring a bit of normalcy back to my life. I'll be sharing a mustard recipe as well.
Update: Made this and it tasted great! It's much better than store bought options. My family really loves it too. You do need to add more water than it calls for to have a more ketchup consistency, I suggest small amounts added until it's what you're...
Low FODMAP Ketchup
This recipe can be adjusted to fit what you have on hand or what may work best for you. Dijon mustard can be recommended instead of spicy brown mustard, or in replacement of that you can use ground mustard powder but make sure you look up how to use ...
For mayonnaise, you can use vegan mayonnaise if you prefer. I cannot have eggs in any way but baked in something, so I recommend Best Foods Plant Based Mayo Spread & Dressing. Works well as a dressing on a salad too.
For mayonnaise, you can use vegan mayonnaise if you prefer. I cannot have eggs in any way but baked in something, so I recommend Best Foods Plant Based Mayo Spread & Dressing. Works well as a dressing on a salad too.
Easy Low FODMAP Creamy Maple Mustard
A cake recipe I use when I make cakes for birthdays from scratch. You can actually make this cake recipe gluten-free too! Even though is says not to use it. I discovered this on accident when I followed this recipe when making a gluten-free cake for ...
Replace the all-purpose flour the recipe calls for with gluten free flour. Everything else was followed according to the recipe. I suggest Bob's Red Mill Gluten Free Flour. Will link it here in my Low FODMAP foods list.
I also opted to use only oil, no butter. If you can't have butter, it is definitely possible with this recipe.
Replace the all-purpose flour the recipe calls for with gluten free flour. Everything else was followed according to the recipe. I suggest Bob's Red Mill Gluten Free Flour. Will link it here in my Low FODMAP foods list.
I also opted to use only oil, no butter. If you can't have butter, it is definitely possible with this recipe.
My very best Vanilla Cake - stays moist 4 days!
Here is my personal cheese sauce recipe! Works for both cheddar mac and cheese or if you want a white sauce for other pastas, with a few adjustments.
You'll need:
Liquid measuring cup
Measuring spoons
Small sauce pan
Small whisk
Small bowl
Ingredients:
1 cup & 1/2 cup of milk (separate)
2 tbsp flour (can be gluten-free)
1/2 to 3/4 tsp salt (Sea or Table)
1/8 to 1/4 tsp pepper, depending on taste (Optional)
If you want a nice cheddar sauce for macaroni and cheese: 3/4 to 1 cup of shredded medium cheddar. Mild works too if you want to use more salt and less cheese.
If you want a nice white sauce: 1/2 to 3/4 cup of shredded mozzarella 1/4 to 1/2 cup of mild or medium shredded cheddar. You can experiment with the types of cheeses you want to use and what amounts of each work best for your taste.
Take 1 cup of milk into a small sauce pan on medium heat. Keep a look out for steam to start coming off the milk. While waiting, take ½ cup of milk into a small bowl and add 2 tbsp of flour and whisk until well mixed. Once the steam starts coming off...
Once time is up, remove from the heat and add in your cheese, salt, and pepper. Mix until blended.
Sauce will be very thick, but add it to your already cooked pasta. Mix well and put your pasta and sauce back on the heat. Slowly add small amounts of milk until the sauce is the consistency you're looking for.
You'll need:
Liquid measuring cup
Measuring spoons
Small sauce pan
Small whisk
Small bowl
Ingredients:
1 cup & 1/2 cup of milk (separate)
2 tbsp flour (can be gluten-free)
1/2 to 3/4 tsp salt (Sea or Table)
1/8 to 1/4 tsp pepper, depending on taste (Optional)
If you want a nice cheddar sauce for macaroni and cheese: 3/4 to 1 cup of shredded medium cheddar. Mild works too if you want to use more salt and less cheese.
If you want a nice white sauce: 1/2 to 3/4 cup of shredded mozzarella 1/4 to 1/2 cup of mild or medium shredded cheddar. You can experiment with the types of cheeses you want to use and what amounts of each work best for your taste.
Take 1 cup of milk into a small sauce pan on medium heat. Keep a look out for steam to start coming off the milk. While waiting, take ½ cup of milk into a small bowl and add 2 tbsp of flour and whisk until well mixed. Once the steam starts coming off...
Once time is up, remove from the heat and add in your cheese, salt, and pepper. Mix until blended.
Sauce will be very thick, but add it to your already cooked pasta. Mix well and put your pasta and sauce back on the heat. Slowly add small amounts of milk until the sauce is the consistency you're looking for.
Cheese Sauce for Mac and Cheese Recipe
Store Bought Items & Ingredients
This was honestly a lifesaver for me. I've always eaten a lot of sandwiches, and when regular mayonnaise started causing me problems, I had to stop eating them. Thank goodness my mom discovered this mayonnaise for me. I've been able to have my sandwi...
You can find this at local grocery stores, either under the name Best Foods or under Hellmann's.
You can find this at local grocery stores, either under the name Best Foods or under Hellmann's.
Best Foods Plant Based Mayonnaise Spread & Dressing, 30 fl oz
The only Special K cereal that is low FODMAP, the original. It doesn't have a lot of flavor, so some berries added on really work well and help add some extra fiber. I also enjoy the texture of this. Definitely recommend if you don't want much added ...
Kellogg's Special K Original Breakfast Cereal, 11 Vitamins and Minerals, Family Size, 18 oz
Sometimes I just want a quick meal to heat up on a day I'm busy or just too tired to cook. With IBS, finding those kind of meals that doesn't give me problems can be a challenge.
While this pizza has dried garlic, having this pizza every once in awhile hasn't caused me issues, unlike their full-sized bake in the oven kind. If you can tolerate some amounts of garlic, this may be worth giving it a try, but your results may be d...
While this pizza has dried garlic, having this pizza every once in awhile hasn't caused me issues, unlike their full-sized bake in the oven kind. If you can tolerate some amounts of garlic, this may be worth giving it a try, but your results may be d...
DiGiorno Frozen Pizza, Mini Four Cheese Personal Pizza, 9.2 oz (Frozen)
My favorite pizza dough mix when I want to make my own pizzas at home! It's very cheap, has a great flavor, and causes me zero issues.
Kroger's pizza sauce goes with it nicely and does not include onion or garlic in the ingredients.
Kroger's pizza sauce goes with it nicely and does not include onion or garlic in the ingredients.
Kroger - Kroger® Pizza Crust Mix, 6.5 oz
Krogers pizza sauce to go along with their pizza crust mix. Doesn't have onions and garlic like other sauces do and I've found it to be very IBS-friendly! Tastes delicious too.
Kroger - Kroger® Parlor Style Pizza Sauce, 14 oz
Some excellent flour for those who need gluten free options for some of the recipes I suggest in my list!
Bob's Red Mill Gluten Free 1-to-1 Baking Flour, 22 oz
I love these tortillas from Marketside at Walmart. They have 6 ingredients: wheat flour, water, palm oil, salt, sugar, and yeast.
I have had zero issues with them and like that they don't have a long list of ingredients.
I have had zero issues with them and like that they don't have a long list of ingredients.
Marketside Authentic 6 Ingredient Flour Tortillas, Soft Taco, 8 Count
With IBS, honey and syrups with high fructose corn syrup isn't really an option and there are so many things that require honey in a recipe. This is a really great alternative, with a great taste and a better price for the size compared to other bran...
Great Value Pure Maple Syrup, 32 fl oz
If you want something with some sweetness for yourself or your child with IBS issues, Kellogg's Frosted Flakes are a good cereal to have that are notably Low FODMAP.
Kellogg's Frosted Flakes Original Breakfast Cereal, Fat Free, Family Size, 21.7 oz
Some of my favorite cereals I'm no longer able to have as most cereals contain things that cause me issues. This cereal however does not and tastes really good.
I did start having issues with this cereal due to the whole wheat grain that's in them and my body no longer cares for whole wheat. For some, this may not be an issue but if you know that you can't have whole wheat, this isn't a good option for you!
I did start having issues with this cereal due to the whole wheat grain that's in them and my body no longer cares for whole wheat. For some, this may not be an issue but if you know that you can't have whole wheat, this isn't a good option for you!
Great Value Cinnamon Oat Crunch Whole Grain Oat Cereal, 18 oz
If you're interested in extra protein with your breakfast, try these blueberry protein waffles from Eggo. While they do have a more grainy, protein consistency, I still enjoy them and they thankfully have caused me no issues.
Eggo Protein Blueberry Waffles, Frozen Breakfast, 12.3 oz, 10 Count
If you don't like the protein consistency in the other waffles I recommended, try Eggo's regular blueberry waffles. They don't have real blueberries, but they taste excellent at a good price for a quick breakfast or snack.
Eggo Blueberry Waffles, Breakfast Food, 12.3 oz, 10 Count (Frozen)
I love this coconut water. It helps keep me hydrated when regular water just isn't enough. It also helps with various health issues and with this hot weather, is a very healthy drink to have on hand! Comes in a smaller, 16 oz size but I always get th...
Vita Coco Coconut Water, Pure, 1 Liter Tetra Pack Box, Natural.
With IBS, you have to avoid things like onion and sometimes garlic and other spices in your food. Most items seem to have one or both of them in the ingredients list. These are some chicken nuggets for a quick go-to meal for you or your kids that are...
***Walmart no longer carries Foster Farms, but my local Kroger brand store Fred Meyer and Albertsons carry them! Please check your local Kroger stores***
***Walmart no longer carries Foster Farms, but my local Kroger brand store Fred Meyer and Albertsons carry them! Please check your local Kroger stores***
Fred Meyer
A gluten free non-grit flour option for those who need gluten free along with their Low FODMAP diet and other options leave you with too much grit.
gfJules All Purpose Gluten Free Flour
My favorite cereals are cinnamon cereals. Unfortunately there just aren't many out there that don't have high FODMAP ingredients. Here's a delicious option that is low FODMAP and gluten free!
Cinnamon PEBBLES Gluten Free Breakfast Cereal, 19.5 oz Box