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Low FODMAPs Recipes + Tips from Gluten-Free Goddess



FODMAPs-- wait. What?

Time to discuss a rather- ahem- delicate matter. I am risking this flight of indelicacy on a food and recipe blog for the sake and comfort of those of you who happen to find yourselves in the same irksome boat, paddling (frustratingly!) upstream to symptom-free.

Despite going gluten-free- and six years later, dairy-free- certain individuals (that would be... moi) still endured unexplained bouts of bloating (we're talking epic, pregnant belly style bloating, darling) and IBS-D (take this as a euphemism for spending untold hours reading last year's IKEA catalog perched on gleaming porcelain). Beyond annoying. All this unpredictable, stabbing pain and general, all-around unpleasantness- despite being scrupulously gluten-free and dairy-free, shunning such risk-taking activities as eating out with friends, or trying a new gluten-free product labeled "processed in a facility that also processes wheat, dairy and nut products" (this is easier than it seems- truth is, I am never really tempted, thanks to my tendency toward humbling, capricious IBS-D). Then... I discovered The Culprit.

An unholy cluster of indigestible sugars called FODMAPs. Aka Fermentable Oligo-Di-Monosaccharides and Polyols. Yep.

Glancing down the list of foods high in FODMAPs, I saw my triggers confirmed, listed one by one in all their nemesis glory. Wheat. Lactose. Onions. Sorbitol. BEANS. (See below recipes for a basic FODMAPs list.)

Sound familiar? Ring any bells?


Not every FODMAP rich food is a trigger for everyone- we each seem to have our own FODMAP Top Ten List. (I am lucky enough to be able to handle a modest amount of avocado now, or a quarter cup of roasted broccoli, for instance. But if an onion sneaks its way into guac, or pasta sauce, or soup, I am one expanding, hurtin' unit.)

Start a food diary to help identify your triggers and keep track of your symptoms. Be vigilant with knowing your ingredients. Avoiding FODMAPs might be the missing puzzle piece. Like me, you just might find your life (and tortured gut) transformed.

I decided to gather all my gluten-free dairy-free FODMAP friendly recipes in an index- for your consideration and convenience- just in case your tummy has trouble with these sneaky little indigestible sugars, like mine. Some of these recipes may contain an IBS trigger ingredient for you- so read recipes carefully, choose wisely, omit an ingredient, as necessary. Take care of yourself, darling.

What is a FODMAP?

Short-chain carbohydrates such as fructose- certain fruits (apple, peaches, watermelon), agave, honey, high fructose corn syrup (aka evil HFCS)

Lactose- milk sugar
Fructans and inulin- wheat, onion, garlic, chicory, etc
Galactans- beans, lentils, legumes such as soy, etc
Polyols- alternative sweeteners sorbitol, mannitol, xylitol, maltitol, and stone fruits such as avocado, apricots, cherries, nectarines, peaches, plums, etc

Browse my FODMAP friendly recipes below.

Gluten-Free Goddess® 

Low FODMAP Recipes

Gluten-Free English Muffins are FODMAPs friendly

Sweet Recipes:


Savory Recipes:


*Note on savory recipes- omit any calls for onions, garlic, or agave as necessary. In general, use your body as your guide. Individuals react individually- not every FODMAP is a problem for every FODMAP sensitive body. Go slow. Keep track. Create your own "safe list".

TRENDING

Gluten-Free Goddess Raspberry Jam Bars

Sweet and simple raspberry jam bars. Let's be honest. I am here today to tempt you. To coax you. To seduce you with a gluten-free dessert worthy of every single luscious calorie. In full transparency, I am admitting up front these are not fat-free. Or sugar-free. These aren't diet food. They're not proper for breakfast (unless you serve them with Champagne). And you won't be able to sigh ever-so-wistfully at parties and mention, off hand, how hard it is to eat gluten-free at family gatherings and parties. Because, Darling Reader, you'll score zero sympathy points once people sink their teeth into the luscious raspberry jam filling nestled between buttery toasted coconut-almond crunch topping and tender hazelnut cookie crust. Nope. In fact, these decadent raspberry coconut-almond bars should come with a warning:   Be careful who you share these with. Because they are sure to fall madly in love with you. Seriously. Karina xox

Gluten-Free Baking Tips + Substitutions

Need wheat-free gluten-free baking tips? Help is Here. Here's what works- and what doesn't- in quirky Gluten-Free Baking and Substitution Land. From Karina, Gluten-Free Goddess®. Baking Substitutions for Wheat-Free, Gluten-Free and More Notes on GF Flours: Gluten-free non-wheat flours generally fall into three basic weights- light starch, all-purpose medium, or heavier whole grain. A blend of medium and heavy flours with some starch mixed in to lighten, tenderize, and help bind the batter or dough works best, and tastes best (too much starch can result in a gummy texture). Light, starchy GF flours include sweet rice flour, white rice flour, and the ubiquitous gluten-free starches- tapioca starch, cornstarch, potato starch (NOT potato flour, which is whole different animal) and arrowroot starch. Medium flours are akin to 'all purpose flour'- these include sorghum flour, certified gluten-free oat flour, and superfine brown rice flour. If you cannot find sorg

Gluten-Free Goddess Bread Recipe - dairy-free and rice-free, too

One Delicious Loaf... Man shall not live by bread alone, so the famous saying goes. In other words, we need ideas to feed us, too. We need awareness. Conscious action. An expression and celebration of the spirit. And yet (here's the sticky part, folks) almost every spiritual tradition includes the bread we shall not solely live by, whether it be a hand-torn loaf, a paper thin wafer, a piece of matzoh, a curve of naan, or a sprinkle of cornmeal. Breaking bread and sharing grain is a cherished and beloved symbol for community, celebration and tribal nourishment. From Holy Communion to the Super Bowl gatherings around an elevating principle or a family milestone (from birth to marriage to funerals) include the simple but connecting gesture of sharing food. Because cooking makes us human. And eating illustrates our kinship with the entire animal kingdom. Humans are animals, after all, interlinked and cousined by astonishingly similar DNA and subatomic particles from the

Gluten-Free Goddess Brownies- The Best

Why bake a gluten-free brownie from scratch and not a mix? While baking mixes are perfectly acceptable in a pinch, and no doubt a boon to busy cooks on a gluten-free diet (well, honestly, who isn't busy, preoccupied, overwhelmed, and anxious these days, I ask you?), your taste buds will tell you why. In a heart beat, Darling. A dark chocolate brownie made from scratch is deeply delicious and decadent. Impressive, even. Company worthy. Dare I say, date night worthy. I'm not kidding. This brownie recipe is swoon inducing. (You know what they say about chocolate.)  But here's the best part. Throwing this recipe together takes only a few minutes longer than opening up a box of mix. In fact, you can whip up these luscious gooey babies in a mere ten minutes. In less time than it takes you to scan your daily dose of cute animals IG feed.  Seriously.  So what is more rewarding? Watching baby donkeys frolic on Instagram or stirring together this rich, tender, dark chocolat

Quinoa Salad with Roasted Beets, Chick Peas and Orange

Fresh, bright quinoa salad with oranges and roasted beets. Roasted Beets + Quinoa are a super yum match. Trust me. February second. We survived January, Darling. Happy Groundhog Day to you. Happy Imbolc. The dwindling of winter is at last within reach- no matter what Punxatawny Phil predicts. Six weeks is doable. After all, there is chocolate. Irish Soda Bread . And soul warming soup . And our hope-fueled New Year betterments are still on track (right?). If not, the year is young. Tomorrow is a fresh start. To celebrate, let's throw a party. My contribution? A gluten-free vegan salad that is perfect for parties. Because throwing a party is a tad more complicated than it used to be. There are vegans to accommodate. And newly gluten-free friends and neighbors to feed. And let's face it. Everyone is a wee bit bored by those layered taco bean dips and pork sliders. Gooey meat and cheese is so predictable. Pizza dips are so frat house. Why not go fresh and bre

How To Cook Quinoa in a Rice Cooker (with recipes)

How to cook quinoa in a rice cooker.  How do you cook quinoa? I was recently asked. The answer is simple.   Easy. Fast. Rockin'. I cook it in a rice cooker. In fact, quinoa is the easiest no-fuss "grain" you'll ever cook. It's healthy fast food. Cook up a batch ahead of time and you can stir up a fabulous light lunch (like the Lime Quinoa Salad with Mint ) in a New York minute. Well, maybe a Los Angeles minute. No wait. A Santa Fe minute. I can't keep up with where we are these days. It doesn't matter. It's all good. Try these favorite quinoa recipes and you'll see for yourself. Love, Karina xo How to cook quinoa in a rice cooker: 1. Using a fine mesh sieve rinse 1 cup of organic quinoa in cold water. Drain. 2. Dump rinsed quinoa into your rice cooker. 3. Add 2 cups fresh water* see notes. 4. Turn on your rice cooker. That's it. In about fifteen minutes* you'll have hot fluffy quinoa to play with.

Gluten-Free Goddess Lemon Yogurt Cake

Luscious Lemon Cake So  I've been jonesing for a cake laced with citrus- not too sweet and not too light. A cake with character and heft.  Something akin to a lovely simple cake I remember liking as a child, a store bought bakery cake called Louisiana Ring made by Freihofer's. The cake featured a hint of orange. The day I decided to bake, I did not have oranges in the pantry- but I did have some lemons, organic Greek yogurt, and plenty of blanched almond flour.  And this simple home baked lemon cake was born.  In time for Spring. Love, Karina xo