So saucy…

30 Apr

Photo of sauces and condiments

As a kid I used to drown everything in ketchup. I loved the spicy but sweet combo and the tang that lingered on the tongue.

In fact, I loved most sauces and condiments… BBQ, sweet chili, relish, mustard… etc etc… so you can only imagine my devastation when I learnt I couldn’t slather the gooey goodness on my food anymore.

Unfortunately, many store bought sauces are high in FODMAPs–jam packed with onion, garlic, tomato paste, and other unfriendly ingredients.

But there’s hope… I’ve tracked down the following low FODMAP recipes for ketchup, BBQ sauce, and mustard to share with you. So enjoy!


Living Happy with IBS published a recipe for ketchup on their website. Just note this recipe uses tomato paste–a highly concentrated form of tomato that has excess fructose–so either tread very carefully, or replace it with crushed tomatoes from a can.

All Recipes’ ketchup is almost FODMAP friendly… with this one, replace the onion and garlic powders with Asafoetida powder (found in most Indian delis) and make sure the celery salt is free of these nasties too.

BBQ sauce 

Kate Scarlata is a registered dietitian with a fab blog (I definitely recommend taking a look) dedicated to digestive health and FODMAPs, including recipes like her homemade, belly friendly BBQ sauce.


Although mustard seeds are low FODMAP, many manufacturers add garlic and/or onion (sometimes disguised as ‘spices’) to mustard to enhance the condiment’s flavour.

In saying that, mustard is pretty easy to make as you can see from Kate’s recipe for grainy mustard. But if you prefer to buy, here are a few to keep your eye out for (there are many options out there–just be sure to always check the ingredients as they can vary between countries):

  • Maille mustards (available in the UK, USA and Australia)
  • Colman’s mustard powder (UK)
  • Heinz yellow mustard (US)
  • Woolworths Macro Organic dijon and wholegrain mustards (Australia).

Image source:

Getting started – the low FODMAP elimination diet

26 Mar

Photo of different vegetables cut up on benchRecently I’ve had a few people post questions on my Facebook page about the low FODMAP elimination diet – what’s involved… how long it lasts… etc.

Well… here’s a little summary and links to useful info to help you get started…

Before you start
I recommend, in all instances, you work with a dietitian who can help plan your pre and post elimination meals – making sure you’re getting all the required nutrients while monitoring your symptoms and progress along the way.

The process
Generally speaking, the elimination phase takes about 6-8 weeks. During this time you eliminate ALL foods containing FODMAPs. After this time, you can start reintroducing foods using a planned approach.

This useful little all-in-one fact sheet from Ethical Nutrients steps you through the elimination, reintroduction, trial and maintenance phases… along with explaining what FODMAPs are in detail.

The Living Happy with IBS page also has some easy to understand info about the process.

Low FODMAP food lists
Here are two low FODMAP food lists from FODMAP gurus I trust:

I also relied on Cassandra Forsythe’s comprehensive list to begin with.

Sample menu
Getting started can be hard… there’s so much conflicting info online and it can become a little overwhelming… so here’s a sample meal plan (courtesy of Today’s Dietitian) to help you get started.

Don’t give up
I hope this helps clear up some of the uncertainty… but more importantly, I hope you don’t give up – persevere, persevere, persevere because the benefits really do outweigh the hard work!

Here’s to health!

Don’t get much easier than this…

26 Feb

Photo of bowl containing steamed carrot, green beans and chickenThis is my favourite dinner at the moment… bringing it right back to basics… steamed carrots and green beans coupled with either steamed barramundi or chicken… sprinkled with dill, salt and pepper. Doesn’t get much easier than this…

Follow FODMAP free living on Facebook and Pinterest for more belly friendly meal ideas…

Gobble, gobble Chrissy turkey…

21 Nov

Photo of a roast Christmas turkeyIt’s Chrissy turkey time! Who’s excited?!

Ok… I have to admit this hasn’t quite gone to plan. As promised on my Facebook page, my intention was to get a bunch of friends together mid-week to trial a roast turkey creation. Assuming the turkey was a taste sensation, I was then going to share the recipe with you – today. That was the intention. But in all reality who has time to roast a turkey mid-week while working full-time and managing life’s daily delights? What on earth was I thinking?! I claim temporary insanity.

I really hate the idea of leaving you empty handed… so I’ll still share a link to the recipe that would’ve largely inspired my creation… it’s Jamie Oliver’s sage and pork stuffed Chrissy turkey… with these modifications/notes:

  • Omit the onions entirely (these are not FODMAP friendly).
  • Use gluten free breadcrumbs (widely available in supermarkets and health food stores).
  • Clementines are mandarins… these are optional.
  • If you’re feeling adventurous and want to add another dimension of flavour to the mix, fry off some diced bacon (about two rashers) and add to the stuffing. YUMMO.
  • Add carrots, potatoes, and any other low FODMAP veggies you fancy to the roasting pan and cook with the turkey for a yummy side.

Gobble it up!

Supercharged tahini

15 Nov

Photo of tahini in bowlTahini… the yummy creamy looking paste made by finely grinding sesame seeds… is a supercharged food packed with vitamins, minerals and essential amino acids. It’s also a complete protein and apparently the best source of calcium around. Oh and it’s FODMAP friendly! Read more about the health benefits of tahini on the Natural Therapy Pages website.

Travelling with food intolerances…

15 Sep


Some of you have asked whether I was able to maintain a FODMAP free diet while traveling overseas… the truth is, I didn’t. Read about my European food experience and find some tips for managing intolerances while abroad. Read more… 

New and improved quinoa porridge

29 May

Photo of quinoa porridge served in a bowlThis is my new and greatly improved quinoa and almond milk porridge… it’s my favourite breakie (and served in my favourite breakie bowl of course). So quick and easy… not to mention super tasty and nutritious! Get it in ya belly! View the recipe…