So recently learned from my doc that I need to follow a low fodmap diet. It’s no big deal as long as I can eat potatoes (so many amazing things you can do with potatoes). I was wondering if anyone had some great low fodmap recipes that I could make that my wife (who doesn’t need to follow the diet) and I could enjoy. I’m the cook, so as long as she enjoys it, we’re good to go. I just made julienne fries with an egg on top and I found this amazing LFODMAP Louisiana hot sauce that I poured over it all. One of the best brunches Iade since I’ve had to follow this diet.
Edit: Thank you to those who are supportive of medical conditions such as IBS, Crohns, and Celiacs (which are the conditions that should use a low FODMAP diet). Also I’m very appreciative of people who are knowledgeable in the diet that I am referring to
FODMAP MEANS fermentable oligosaccharides, disaccharides, monosaccharides and polyols. All the things that are known to trigger reactions in certain GI issues that some people have. It’s an important issue because you have serotonin receptors in your GI tract. It can also impact daily life and sleep!
However, I’m asking for recipes for low FODMAP diets. I ask very respectfully that if you do comment, please give me a recipe(s) instead of expressing the importance of the diet or that you know what the diet is.
Again, respectfully, recipes, please. Stop telling me you know what the diet is.
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It’s more of a side but put 1lb carrots, maple syrup 1tbs (the real stuff) (I like local honey and it doesn’t mess with my IBS but it’s not low fodmap), cinnamon, 1 cup of water in a pot and steam it. My MIL does it in the insta pot and it’s done fast.
Put some salmon on a baking sheet with some salt, brown rice in the rice cooker, and cut up some cantaloupe (theres another Mellon called Santa clause so good just tried it this month super good)
A low fodmap meal
I’ve been on a low fodmap diet for a while. This is a really broad question without some parameters but I’ll give it a go.
It also depends on what the goal of the low fodmap is (e.g. weight loss, diabetic control, etc.)
That said:
- a quick and easy way is to assume all processed carbs are out. This isn’t 100% true across the board but helps you draw a line somewhere. Processed carbs being things like bread, candy bars, pasta, etc.
- nuts like walnuts and peanuts are great snacks
- eggs for breakfast or if you want something more filling you can do oatmeal with some oatmilk. Not regular milk
- for meals, do whole foods like a chicken thigh with some peppers or a lean steak with spinach
- since you love potatoes, a great trick is to make a ton of roasted cut potatoes and put them in a container. Add them to dishes as you see fit. Even though I don’t do low FODMAP, I still do this
Yeah… ok cool. And I don’t mean to sound rude, but I’m trying to get recipes
Chicken thigh with Roasted Vegetables
- Pan fry chicken thigh, making sure the thickest part reaches 165° F
- Season to taste (I recommend a pinch of kosher salt and a good helping of black pepper but that’s just me. You can also go savory with rosemary sprig for the last 5 minutes of cooking)
- While chicken is cooking, put chosen vegetables in a bowl, lightly cover with olive oil. Sprinkle salt
- bake in oven at 400°F for 45 minutes
If you’re feeling adventurous:
- sear both sides of chicken in a Dutch oven (or cast iron)
- while waiting, season vegetables as instructed above
- once both sides of the chicken are sufficiently browned, add vegetables to the Dutch oven
- Cover and stick it in the oven at 375°F for 30-45 minutes depending on how done you want your vegetables
If you use the latter method, be sure to cook the chicken all the way through. Vegetables will be soaked in chicken fat.
Sounds amazing. Thank you
If you would tell us what FODMAP stands for, I guess this would be easier…
It’s an acronym referring to different sugar types. Research from Australia is showing that many digestive issues are caused by an inability of some people to properly digest some of these sugars. The point of the diet is to fully eliminate all of those sugar types for a few weeks and then slowly reintroduce them until you figure out what your trigger is. You can then try to avoid that sugar type in your diet.
I’m supposed to have done this. They give you a sheet of all the foods you are allowed. I couldn’t figure out where I’d get the time and energy to fully cook every meal from scratch over a two week period so I didn’t even try.
Thank you for explaining it for me. And so far it’s really not that hard. No dairy, gluten, high acid or citric acid. At least that’s what I’m following. And to answer the other questions, FODMAP means fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Which can ultimately trigger IBS symptoms, and like @[email protected] said, you have to start there to eliminate things that trigger IBS
FWIW I find that eating live sauerkraut each day made things much better for me. To can find it in the refrigerator section of your supermarket. It’s also super cheap and easy to make. If it works does you, spend a bit of time learning how to make it. Can share my recipe if interested.
interested
Sorry, been away from the computer. This is the most basic recipe I can come up with and it’s intended for anyone to be able to do without special tools or supplies. You can get a whole lot fancier if you invest a bit of money into better stuff.
To do a basic sauerkraut, you need only five things:
-Cabbage
-Salt (kosher/picking salt works easiest but any will work. avoid salt with lithium and iodine as they prevent microbial growth)
-Water
-A fermenting container (no metal!) If you have some jars on hand, go grab them. If not, start collecting used pickle and mayonnaise jars until you have 4 - 5 around.
-A dark or covered place that remains at room temperature. If you have a tray
-Optional flavors–mustard seed and caraway seed work well, so do black peppercorns. This is where you can get experimental. Add about a teaspoon per cabbage.
For understanding scale, a single cabbage will fill somewhere around 2 regular pickle jars. I like to keep more around just in case you need more space.
Take off outer leaves from your cabbage and save them. Cut the cabbage in half. Try to remove the thick core that will be near where the root came out. You should be able to cut out a triangular wedge and remove nearly all of it. A little bit doesn’t matter–it’s edible, but tougher than the rest. You will notice the texture difference but I have never found this to be a big deal.
Lay your cabbage half on a cutting board. With a sharp knife, make vertical cuts throughout trying to keep the size of each the same. It doesn’t really matter how you cut it–this is your preference–but it should all be consistent for a consistent result.
If you want to get accurate, weigh your cut cabbage. For each 100g of cabbage, you will separately measure out 2g of salt. It doesn’t matter what measure you use, your target is 2% salt by weight. If you don’t have a scale, that’s fine. For each cabbage, measure out a heaping tablespoon of salt.
Mix the sat very well throughout the cabbage. Massage it firmly with your hands for several minutes–you actually want to bruise it a bit. Let it sit for a while–perhaps as much as an hour–for the salt to draw out water. If enough water is drawn out, it will make its own brine. This seems to depend on each particular cabbage and sometimes it will be necessary to add in extra brine on top.
Place the cabbage in your jars and tamp it down. Use a large spoon or similar and push it with some force deep into the jar trying to fill in all the space possible. You need roughly 25% head space (i.e. leave the top 1/4 of the jar empty) to accommodate the release of CO2. The fermentation process will cause everything to expand and you don’t want it pouring out of your jar.
At this point, let the sauerkraut rest for a few hours uncovered as it will continue to form more brine. I tend to do the steps up to this point in the morning and the following steps in the afternoon or the evening.
For each jar, take a cabbage leaf and use it as a cloth to hold the cabbage down below the brine layer. You can tuck it in around all sides of the jar. It is IMPERATIVE that very little of the cabbage be exposed to the air or it will rot rather than ferment.
If you need to create more 2% brine, then get out your scale and weigh out 200g of water. Add an additional 4g of salt and mix until dissolved. Pour into each jar as necessary until the cabbage is properly covered. If you don’t have a scale, then you can put in about 1.25 tablespoons of salt per each two cups of water.
Cover the jars with their original lids. These lids should be left not only loose, but completely unscrewed. Take no chances of letting gas build up lest you explode a sauerkraut somewhere. If I ferment in a jar, I just put the lid on top of the jar and don’t rotate it. Put jars in your fermenting location and cover with a cloth–this is mostly to keep direct light out but it can also keep dust and such out.
Allow the saurkraut to ferment for roughly 2 weeks. I like to open them every couple of days to give them a good sniff. If things are going well, it should smell better but not rotten. The liquid on top should also be generally clear but perhaps a bit cloudy. If you notice mold on top, then the salt balance may have been off. You can scoop off the top layer and add in more brine.
After 2 weeks, give it a taste/smell. Does it need more time? If not, throw it in the fridge and let them sit for a day. The following day, you can screw the tops on tightly.
I use a fermenting pot that you can get on Amazon:
https://www.amazon.com/dp/B09L94YNGX
This works better but I found that it also takes a bit more practice than the jars. The jars are your perfect place to start and at really minimal expense. I will note that I have had several batches fail for a number of reasons that I learned lessons from. Most of them have come out just fine, though.
I hope this works for you. Please let me know if you do some sauerkraut and please send photos.
P.S. my favorite recipe is to use one green cabbage with one purple cabbage. Comes out sort of a bright purple color. Add in a teaspoon each of caraway and mustard seed per cabbage. Lots of flavor!