FODMAP Friendly Knacks

24-year old Londoner and food fanatic,

navigating the culinary challenges of IBS

My story

About a year ago, I decided I’d channel my creative energies into a food blog. My intention is to make FODMAP friendly cooking and eating as easy, tasty and satisfying as possible – so it no longer feels like a limitation. With the recipes I create as well as adapt, I’ve categorised these by baking and cooking recipes so it’s easy for you to browse and try yourself. I hope you enjoy!

Never heard of FODMAP? Here’s a summary

First coined by Monash University in Australia, the FODMAP acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols.

…or in other terms, food groups that contain short-chain carbohydrates

Why is this important?

When it comes to IBS, these short-chain carbohydrates can produce excess gas in the small intestine, often causing bloatedness, discomfort and indigestion. So leading a diet that’s low in FODMAP can help alleviate many of the symptoms commonly associated with IBS. This means avoiding foods/food groups such as,

  • gluten
  • garlic
  • onions
  • lactose
  • fruits high in fructose – like apples, pears, cherries and blackberries

It’s not all doom and gloom, I promise

As devastatingly restrictive as this diet sounds, there are so many ways round it. When I was first diagnosed with IBS almost four years ago, I came to learn of the low FODMAP diet, considering the foods I could eat to my creative advantage.