Friday, December 7, 2018

The Low-FODMAP Diet

Missy Tippens

I've been baking from scratch! And cooking, too. (I know, y'all can close your dropped jaws now.) :)

I have a family member who has been put on a low-FODMAP diet. Here's a link in case you want to find out more about that. The acronym stands for "fermentable oligo-, di-, mono-saccharides and polyols." A crazy name! It can help someone who has IBS or other GI problems.

So I decided to help by making some foods that fit with the plan.

I bought a cookbook that I really like so far. The Low-FODMAP Diet for Beginners.

First I made banana-bread muffins using oat flour. They're sweetened with raw sugar and maple syrup and have blueberries added. They turned out so good!

I also made some mini-omelets in a muffin pan similar to what Jan shared recently. I put sautéed spinach and red peppers into the tin first, then poured whisked eggs over the top.

As they baked, they fluffed up so nicely! Of course, I forgot to take the final photo. But they looked yummy!

I also made chocolate chip cookies that turned out amazing. They were a little crumbly and delicate, but sooo good. They were made with oat flour, dark brown sugar, semi-sweet chocolate chips and coconut oil.

Though I don't have photos, I also made chicken piccata, turkey tacos, and shepherd's pie. I tasted the chicken and taco meat and really enjoyed them! Didn't get a chance to try the shepherd's pie.

Oh, and did I mention I tried a muffin? :)

I learned a lot about the diet with the new cookbook and was glad to deliver the meals (individually packaged) to help a bit during this adjustment.

Have y'all heard of this diet before?


  1. Doesn't sound like a bad diet! All of these things look good. We have hardly had time for baking. Tonight I did make a new pasta salad for work tomorrow. Husband approved so that is a start!

    1. Katie, I love pasta salads! My favorite one has cubed hard salami, cubed provolone cheese, kalamata olives, red bell peppers, and of course, the pasta. It's coated in Greek dressing. So yummy!

  2. Missy, I love diets that target wholesome foods and low-carbs without being crazy.... and what a fun range of foods. Oat flour??? I have never tried oat flour! And I love oats.

    I must try this.

    Digestive systems are delicate organisms and when they get out of whack it's tough to re-balance.

    Thank you so much for sharing this!

    1. Ruthy, you can get just about any kind of flour in the special food section. Bob's Red Mill is the main brand our grocery stores have. You can get several gluten free types of flour.

  3. Ooohhhh --- I'm interested in recipes with alternative flours since my daughter is sensitive to wheat though she can have spelt but not a ton. Those oat flour muffins look yummy. I've never heard of the low FODMAP diet but I just checked my library and they have a bunch of cookbooks so I'm going to sign out a few and try some recipes. I wonder how they'd freeze? Thanks for this, Missy. Thinking I might be able to make some bake ahead things for my daughter for Christmas so she has healthy options when she's on the run.

    1. Kav, I'm sorry I just now saw your message. I think the muffins froze just fine. My daughter has been eating them, saying they're yummy!

      What a great idea to look for the cookbooks at the library! That's something I never think to check the library for. Must do that next time!