What Can I Eat on the FODMAP Diet? Best FODMAP Diet Plan Web Sites

There are loads of FODMAP diet plan websites and FODMAP diet food lists around the internet. It's increasingly easy to find recipes, tips and advice on what you can eat and cook on the FODMAP diet plan. However, not all sites are as accurate of as helpful as others, so here are my favourites that will help you whether you are brand new to the FODMAP plan or have been following it for a while.

The Principles of the FODMAP Diet 
The Monash University - this site is a great source of basic information on how the low FODMAP plan works by one of the teams of researchers who helped develop it. They also provide apps and run research studies which are often recruiting people with IBS to help them test the diet. There is a good basic list of low FODMAP foods available here too.

Shepherd Works - Sue Shepherd was one of the authors of the original research papers on the low FODMAP diet plan. Her site offers paid-for resources and consultations for people living in Australia. 

WebMD - not a FODMAP specific site, but there is an excellent discussion about the pros and cons of FODMAP and restricted diets for those with IBS.

Arizona University - the best printable fact sheet and FODMAP food list out there for those starting out

Living with the FODMAP Diet Plan
Cassandra Forsythe - one of the first to blog about the FODMAP diet, Cassandra's site is a goldmine of useful information, tips and recipes about the diet

Taste.com - the FODMAP diet is well-established in Australia (where it originated) and Taste.come has a great selection of FODMAP friendly recipes for every occassion

The Intolerant Gourmet - Pippa Kendrick writes beautiful recipes for those avoiding various allergens. Her site isn't designed for those on the low FODMAPs diet plan but there are plenty of great ideas here and recipes that are easily adapted.

I hope these are helpful to you and do add a comment below if you have a favourite you'd like to share.

FODMAP Diet Recipe: Thai Butternut Squash Soup

With Autumn drawing in, it feels like soup season and what could be more seasonal than a squash soup? Squash are a great FODMAP diet friendly food: rich in beta-carotene and fibre, they can be roasted, mashed and even turned into tasty cakes. 

This thai-flavoured soup uses ginger and lemongrass to make a lovely soothing meal for anyone with IBS. The coconut milk adds richness without the need for any dairy products but if you aren't a fan, try adding a handful of rice or a potato to the soup when you add the stock - they will help add a FODMAP-friendly creaminess.


Ingredients:
A medium sized butternut squash
1/2 can coconut milk (about 200ml)
400ml chicken or vegetable stock
1 small red chilli, deseeded and chopped
Thumb-sized piece of root ginger, peeled and chopped
1 stem lemongrass, bashed and well chopped
1 tbsp thai fish sauce (optional)
1 tbsp sunflower or rapeseed oil
Handful of fresh coriander
Juice of half a lime

Makes 6 servings

Peel and dice the butternut squash into 2 inch pieces. Heat the oil in a large pan and add the ginger, chilli and lemongrass. Gently fry for 1 minute and then add the butternut squash. Cook the squash in the oil on a gentle heat for about 5-10 minutes or until it's just softened and has a little colour.

Add the coconut milk, stock and fish sauce. Simmer for 25 minutes and then add the lime juice before blending. Season to taste, topped with the fresh coriander leaves.

FODMAP Diet Almond Cookie Recipe

Having cracked making FODMAP diet cookies and biscuits, I've been experimenting with the basic recipe. I wouldn't normally post a recipe variation as a whole FODMAP post but I made these for a party recently and they were one of the most popular things with everybody who attended, so I thought I'd better share the recipe with you too.

Ingredients:

175g gluten free flour

75g almonds

100g light brown soft sugar

1 tbsp chia seeds (or you could use ground flax/linseeds)

50ml almond milk or water

2 tablespoons golden syrup (or maple syrup)

2 tablespoons sunflower oil (or you could use rapeseed etc)

1/4 tsp salt

1 tsp vanilla extract

Makes 20

 

Put the chia seeds in a bowl with the almond milk and leave to soak for 5 minutes.Then combine with the syrup, oil, vanilla extract and salt. 

Pour the wet ingredients into the dry and mix until you have a stiff dough. Roll into a log and wrap in cling film. Put in the freezer for 20 minutes.

 

Remove the dough from the freezer and slice into 20 3/4 inch thick rounds.

 

Place on a baking sheet and bake at 180C/350F for 15 minutes or until just golden around the edges. Allow to cool for 5 minutes before transferring to a wire rack to crisp up.