Crispy fish between crusty sourdough toast with a delicious homemade dill sauce? Say no more. This low FODMAP air fryer recipe is sure to be a crowd favourite! It’s also so simple to make and comes together in under 30 minutes! I’m an East Coast gal with an affinity for fish. Battered or breaded haddock is something I grew up on! Traditional fish and chips is often quite oily, which can be a trigger for some folks with IBS. So I wanted to create a lower fat fish recipe for the air fryer that my nutrition clients can enjoy – less oil but still delicious! But not to worry, if you don’t have an a ..read more

Feeling confused about whether chickpeas are permitted on the low FODMAP diet? You’re not the only one! I’m a digestive health dietitian and SO MANY of my patients ask me about whether chickpeas and other legumes are low FODMAP. Turns out, you can eat chickpeas on the elimination phase of the low FODMAP diet, but there’s a recommended portion to stick to. According to Monash University’s FODMAP research, chickpeas are low FODMAP at a portion of 1/4 cup and moderate FODMAP at a portion of 1/2 cup. While you may not be able to eat a TON of them, this mighty legume can make an excellent source of ..read more

Gluten-free baking can be intimidating. There’s a lot of chances for things to go funny. Will the dough rise correctly? Which flour is the best to use? Will it even taste good?! But don’t worry – you don’t need to be a great baker to make these gluten-free lemon poppy seed muffins. With zesty lemon and extra protein from added skyr yogurt, these muffins are fluffy and full of flavour. Perfect for a quick afternoon snack or a grab-and-go breakfast. Low FODMAP Muffins These lemon poppy seed muffins are also suitable for those who follow the low FODMAP diet to manage symptoms of IBS. Being a gut ..read more

Dive into the mediterranean-inspired flavours of this dish! These pork chops are melt in your mouth delicious, with salty olives, punchy parmesan, and herbaceous fresh parsley. Plus, they are so easy! They are oven baked, so you don’t need to stand over the stove as they cook. Serve them up with your favourite low FODMAP salad or other low FODMAP sides like potato wedges, rice, or quinoa. Making Pesto Without Garlic Most store bought pesto contains garlic, as this is typically a staple ingredient in the pesto-making process. However, garlic is high in fructans, a type of FODMAP that can often ..read more

What’s better than a cozy plate of french toast for breakfast? Hardly anything! This perfectly sweet cinnamon french toast is low FODMAP and less than 15 minutes to make! Top it with your favourite low FODMAP fruit like blueberries, sliced banana, or strawberries and serve it up with maple syrup. You’ll be wanting to make this every morning! Making the switch to a low FODMAP diet can be daunting, so I love being able to give my IBS clients easy recipes like this one. Is Sourdough Low FODMAP? Although sourdough contains high FODMAP flour, usually wheat or spelt, the dough goes through a long fe ..read more

Have you heard of Leaky Gut? The world of nutrition and wellness is ever-evolving and there are certain terms that seem to pop up with increasing frequency. One such term that has gained A LOT of attention recently is “leaky gut.” If you’ve found your way to this post, you’re likely curious about what leaky gut is (just like many of my clients!) As a registered dietitian, my mission is to help you understand the science behind leaky gut, explore its potential causes and consequences, and dispel some common myths. But ultimately, the science can be confusing. My main priority is to simplify the ..read more

As gut health dietitians, we hear a lot of chatter about supplements for gut health like collagen or apple cider vinegar. In particular, we’re seeing an increasing interest in L-glutamine supplements for gut health. More specifically, there are some pretty big claims about its effectiveness in “healing the gut.”  What’s the scoop on L-glutamine? Does it actually help with your gut health? Should we all be taking it?  What is L-glutamine? Let’s start from the beginning. L-glutamine is an amino acid, which are building blocks for proteins. The human body uses 20 different amino acids t ..read more

Are you a cheese enthusiast with IBS? It can be so confusing to know which dairy products contribute to digestive discomfort. As a gut health dietitian, clients tell me all the time that milk or ice cream increases their symptoms, but cheese is “hit and miss”. It may feel baffling, but there’s actually a very logical explanation for this! In this post, we’ll be diving into the world of cheese (sign me up) and specifically reviewing whether cheese is permitted during the elimination phase of the low FODMAP diet. IBS and Dairy There’s a common misconception that dairy is a no-no for those with I ..read more

Navigating dietary restrictions can be a challenging journey. For those following the Low FODMAP diet, the question of whether alcohol is allowed often comes up. As a digestive health dietitian, I get asked about alcohol all the time! Especially since having a drink is often part of socializing with others.   While the low FODMAP diet primarily focuses on avoiding specific fermentable carbohydrates to alleviate symptoms of IBS, the stance on alcohol consumption is somewhat nuanced. There are several types of low FODMAP alcohol, however, alcohol in general is considered a gut irritant ..read more

This 10-minute cucumber salad is sure to become an instant favorite for those on the low FODMAP diet. The umami flavours of ginger, soy sauce, and sesame pair perfectly with grilled meats, fish, or tofu. Serve this salad as a side dish or add it as a topping to rice bowls or stir fry. Absolutely delicious! Is cucumber low FODMAP? Yes, cucumber is low FODMAP and you can eat quite a bit on the low FODMAP elimination diet. English cucumber is only moderate in FODMAPs around 5 cups, so this is a very flexible vegetable to use in your favourite low FODMAP meals. In this recipe, I’ve used english cu ..read more