Your SEO optimized title My title

Jul 23

What are FODMAPs?

FODMAP is the acronym for Fermentable Oligo-, Di- and Monosaccharides and Polyols.  FODMAPs are a type of carbohydrate (or “sugar”) found in certain foods that are not easily absorbed by the bowel.

In common language, if your “gut” reacts to FODMAPs, get ready for a very restrictive diet.  It basically means that you are both gluten and lactose intolerant and don’t absorb fructose properly.  You need to eliminate or at least greatly reduce:

  • gluten products
  • lactose
  • fructose & glucose
  • high fructose corn syrup

Symptoms include: abdominal discomfort, distention, bloating, fullness, nausea and/or pain after eating foods containing FODMAPS.  Symptoms can appear within 30 minutes of consuming FODMAPs or even up to 2 hours after ingestion.

For people with irritable bowel syndrome, a slow moving gut, or other bowel disorders, you may be able to improve, or even eliminate, discomfort by eliminating FODMAPs.

I have been suffering from “stomach issues” for as long as I can remember, since becoming FODMAP-free, my symptoms are GONE!!

Apr 16

6 Things You Should Know About the Low-FODMAP Diet (And Why You Should Care)

Great advice!  From Alice Bast in the Huffington Post.

FODMAPs are not a single ingredient, allergen or protein; they’re a group of carbohydrates.

If you have persistent gastrointestinal symptoms, a low-FODMAP diet may help.

The gluten-containing grains wheat, barley and rye are high in FODMAPs.

FODMAPs are not bad; they’re just not for everyone.

The low-FODMAP diet is not a cure-all.

If you’re considering a low-FODMAP diet, talk to your doctor or dietitian first.

Read the whole article at:


Apr 13

Graduate Thesis on FODMAP Diet

A Low FODMAP Diet Tool Kit for Registered Dietitians to use in the Dietary Treatment of Irritable Bowel Syndrome.

The purpose of this project is to develop a resource for use by registered dietitians in the treatment of irritable bowel syndrome (IBS). Irritable bowel syndrome occurs in roughly 15 % of the United States (U.S.) population and results in increased absence from work, reduced productivity, and increased health costs. Psychological, emotional and/or dietary factors are thought to be drivers of IBS. A growing body of evidence is demonstrating the effectiveness of a low Fermentable Oligosaccharides, Disaccharides, Monosaccharide, And Polyols (FODMAP’s) diet in treating IBS. These fermentable, short-chain carbohydrates that can contribute to the chronic symptoms due to the way in which FODMAP’s can be malabsorbed. In controlled trials, the implementation of a low FODMAP diet resulted in an average 76% improvement in symptoms. Registered Dietitians will benefit from this knowledge and be able to use this tool kit to help their IBS patients adopt a low FODMAP diet.  Read MORE!  Thesis

Jan 14

FODMAP Diet — One of the best for 2014

US News & World Report has included the Low FODMAP diet on their list of Best Diets for 2014.  They do not endorse it as a way to lose weight, but as a way to get relief from chronic GI issues.  To read more, go to

Jan 14

Healthy foods that are bad for you!

This concept is not new to FODMAP dieters … fortunately, there is growing support for this among gastroenterologists, dieticians,  nutritionists and people who create diets.

Two recent examples include a diet promoted on Yahoo! Health and that appeared in Readers Digest.  To read more, go to

Another example was on Headline and Global New.  To read the full article, go to

The more often these type of articles appear, the easier it will be for FODMAP dieters to find the support and products they need.

Jan 10

Tired of grainy, flavorless FODMAP free bread?

This recipe for FODMAP Free Za’tar Focaccia is delicious.  A great complement to any meal, use it for sandwiches, or just to snack on … you don’t have to give up flavor to eat FODMAP Free!

Jan 08

Are your FODMAP Free cakes a little dense?

We have come up with a blend of FODMAP free flours and other ingredients to make a nice FODMAP Free Cake Flour.  Try it and let us know how it works for you!

Dec 31

FODMAP Free Gingerbread Loaf

FODMAP Free gingerbread loaf

FODMAP Free Gingerbread Loaf
Recipe type: Dessert
Cuisine: Dutch
Prep time: 
Cook time: 
Total time: 
Serves: 28
Moist and delicious!
  • 4 cups all-purpose gluten free flour *
  • 2 teaspoons xanthan gum
  • 2 cups sugar
  • 4 teaspoons baking powder
  • 2 teaspoons ground cinnamon
  • 1-1/4 teaspoons ground cloves
  • 1-1/4 teaspoons ground nutmeg
  • 1 teaspoon baking soda
  • 1 teaspoon ground ginger
  • 2 large Eggs
  • 2 cups lactose free whole milk
  • 1 cup pure maple syrup
  • 2 tablespoons vegetable oil
  1. Sift together gluten free flour and xanthan gum.
  2. Whisk in sugar, baking powder, baking soda, cinnamon, cloves, nutmeg and ginger.
  3. In a large bowl, combine the eggs, milk, syrup and oil.
  4. Stir into the dry ingredients just until moistened (batter will be thin and sticky).
  5. Pour into two well greased 9x 5 inch loaf pans.
  6. Bake at 325° for 60-70 minutes or until a toothpick inserted near the center comes out clean.
  7. Cool for 10 minutes before removing from pans.
  8. Finish cooling on wire rack.
* Can use a combination of all-purpose or oat flour. Both work well.


Dec 15

What products contain lactose?

Milk and milk products are often added to processed foods—foods that have been altered to prolong their shelf life. People with lactose intolerance should be aware of the many food products that may contain even small amounts of lactose, such as


  • bread and other baked goods
  • waffles, pancakes, biscuits, cookies, and mixes to make them
  • processed breakfast foods such as doughnuts, frozen waffles and pancakes, toaster pastries, and sweet rolls
  • processed breakfast cereals
  • instant potatoes, soups, and breakfast drinks
  • potato chips, corn chips, and other processed snacks
  • processed meats, such as bacon, sausage, hot dogs, and lunch meats
  • margarine
  • salad dressings
  • liquid and powdered milk-based meal replacements
  • protein powders and bars
  • candies
  • non-dairy liquid and powdered coffee creamers
  • non-dairy whipped toppings


Checking the ingredients on food labels is helpful in finding possible sources of lactose in food products. If any of the following words are listed on a food label, the product contains lactose:

  • milk
  • lactose
  • whey
  • curds
  • milk by-products
  • dry milk solids
  • non-fat dry milk powder


Lactose is also used in some prescription medicines, including birth control pills, and over-the-counter medicines like products to treat stomach acid and gas. These medicines most often cause symptoms in people with severe lactose intolerance.


Source:  The National Digestive Diseases Information Clearinghouse (NDDIC) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). The NIDDK is part of the National Institutes of Health of the U.S. Department of Health and Human Services. Established in 1980, the Clearinghouse provides information about digestive diseases to people with digestive disorders and to their families, health care professionals, and the public.   The NDDIC answers inquiries, develops and distributes publications, and works closely with professional and patient organizations and Government agencies to coordinate resources about digestive diseases.


Nov 20

FODMAP Friendly Food Labeling

FODMAP friendly logo Australia has created a new food certification for FODMAP Friendly foods!  This is a huge step forward and an enormous help to people trying to live FODMAP free!  It is logical that it started in Australia since the diet was developed there … contact your governments to encourage them to do the same!   To read more, please follow this link.

Nov 14

Thanksgiving – FODMAP Free

It’s that time of year again when people are looking forward to overeating and watching parades and Football on Thanksgiving Day!  Last year we provided a FODMAP Free Thanksgiving menu and links to the needed recipes.  It’s offered again here:



Older posts «