Dates are low FODMAP in a small serving. A serving of 30 grams or 5 dates is low FODMAP. At 46 grams or more, your serving contains an average amount of sorbitol and fructans. When you eat a serving of 61 grams of dates or more, your portion contains an average amount of sorbitol and a large amount of fructans. So if you are still in the elimination phase of the FODMAP diet, it is best to stick to a serving of a maximum of 30 grams. Medjool dates In addition to regular dates, Monash University also tested medjool dates. For Medjool dates, 20 grams or 1 date is a low FODMAP serving. A serving o ..read more

I am really in the mood again to have homemade healthy snacks lately. I regularly bake healthy snacks to take to work, which I find really handy. This also applies to this delicious gluten-free blueberry yogurt cake. In recent months, I have enjoyed a little too much chocolate and other sugary snacks which is why I am focussing a bit more on making healthier choices now. I know that I get more energy from that and also that my stomach is happier with this kind of snack. I always cut this gluten-free yogurt cake into slices and store it in a closed box in the freezer. In the morning when I go t ..read more

Spring has begun! I think I was looking forward to this even a little more this year than in previous years. Here in the Netherlands, we have had such gray weather and rain in the last months. Unfortunately, as I write this it is still gray and raining, but that shouldn’t spoil the fun. The weather will probably get better from now on. As soon as spring and Easter are around the corner, I always feel like baking something with lemon. For me, that is the way to celebrate spring. My birthday is March 22, so I always have a perfect excuse to bake something delicious at the beginning of spring. An ..read more

The FODMAP diet is designed to help people determine if they have difficulty digesting certain foods and what those are. It is quite a drastic diet, but it can provide many enlightening insights. During the elimination diet, you eliminate the different FODMAP groups from your diet to see if that makes a difference. Then, during the reintroduction phase of the diet, you introduce the different FODMAP groups back into your diet. This way you find out which FODMAP groups you respond to. Because the FODMAP diet requires you to temporarily limit or exclude many food groups and make a major change i ..read more

I have a very delicious new recipe for you. A low FODMAP sushi burrito! A what? Actually, this is just a sushi roll that you do not cut into small pieces of sushi, but cut in half and eat like a burrito. I had a sushi burrito for the first time in Brighton a few years ago and I immediately loved it. It was a super easy and healthy quick lunch or light dinner. We discovered the place that sold these sushi burritos on the first day of our stay and had lunch/dinner there about 3 times. It was that good! Now it is time to make your own low FODMAP sushi burrito! How to make your own sushi burrito Y ..read more

Yes, strawberries are low FODMAP. But you can only eat a limited amount of them. A serving of 65 grams of strawberries, approximately strawberries, is low FODMAP. The Monash FODMAP app indicates that a serving of 75 grams of strawberries contains an average amount of fructose and a serving of 100 grams or more contains a large amount of fructose. If you are still in the elimination phase of the diet or if you know that you react to the FODMAP group fructose, it is advisable to stick to a maximum serving of 65 grams of strawberries per meal. If you know that you tolerate fructose well, you can ..read more

A simple recipe for homemade low FODMAP taco seasoning! You can use this seasoning for, of course, tacos, but it is also great for many other recipes. Such as to marinate beef or chicken that you want to grill or to add to a soup or sauce for some extra flavor. It is super simple to make because you only need a handful of spices. Is taco seasoning low FODMAP? If you make your taco seasoning with the ingredients below it is low FODMAP. Be careful with store-bought taco seasoning mixes. Because these can sometimes contain high FODMAP ingredients, such as garlic or onion powder. But before we div ..read more

Large amounts of honey should be avoided in the elimination phase of the FODMAP diet. Honey is high in fructose and if you eat too much of it, this can cause complaints. Honey is low FODMAP in very small quantities. According to the Monash University FODMAP app, 1 tsp or 7 grams of honey is low FODMAP. From 14 grams or 1/2 tbsp, your serving of honey contains an average amount of fructose and at 28 grams (1 tbsp) or more your serving of honey contains a large amount of fructose. So you can eat a very small amount of honey in the elimination phase of the FODMAP diet, but you have to be careful ..read more

I have a delicious casserole for you. This dish is pure comfort food. Low FODMAP chicken spaghetti. Made with a homemade white sauce, diced tomatoes, green bell pepper, and oyster mushrooms. And of course a nice layer of grated cheese on top. A nice recipe for a chilly autumn or winter day to warm up. How is chicken spaghetti usually made? The main ingredients of chicken spaghetti are often cream of chicken soup, diced tomatoes, chicken, and spaghetti. I made a low FODMAP chicken spaghetti with a homemade white sauce, diced tomatoes, chicken, and gluten-free spaghetti. And I also added some ex ..read more

Are you still looking for a tasty and reasonably healthy snack? Then these healthy low FODMAP and gluten-free peanut butter cookies might be something for you to try! If you are a fan of peanut butter, you will definitely like these cookies. How to make gluten-free and low FODMAP peanut butter cookies These peanut butter cookies are super simple to make. They only contain 3 ingredients. Normally, peanut butter cookies are often made with a lot of brown sugar and peanut butter, but I made a slightly healthier version. With maple syrup instead of sugar and I also oat flour and peanut butter. Thi ..read more