What is Low FODMAP?

The acronym stands for:

• Fermentable

• Oligosaccharides

• Disaccharides

• Monosaccharides

• Polyols

It's a mouthful, and hard to remember all that scientific jargon. These are short chained carbohydrates (or sugars) that the small intestine has difficulty absorbing, and therefore, some people may experience digestive issues after consuming foods that contain these carbs. If you've been diagnosed with, or suspect that you may be suffering from a digestive disorder (GERD, IBS, SIBO, Colitis, Crohn's), it might be wise to follow a low FODMAP diet in order to determine how different trigger foods may be affecting your gut.

I was diagnosed with IBS-C well into adulthood, and by that time, I had unknowingly done long-term damage due to other negative side effects of the syndrome. I spent countless hours researching ways to manage my symptoms, but nothing was helping. I've struggled with my weight over the years, and experimented with fad diets (specifically low/no carb diets) to lose weight. The diets worked well for weight loss, but only worsened my IBS symptoms, so I had to stop. I was depressed, my social life was suffering, dating felt impossible, and it was starting to affect my attendance at work. I had to get to the root of the problem and figure out a way to manage my IBS, so I could keep symptoms at bay for the long-term.

One day, like a beacon in the night, I came across information online about the Low FODMAP diet. I was filled with hope. I immediately started prepping my kitchen to adhere to this diet/lifestyle. I knew going into it, that garlic and onion were trigger foods for me, but I loved cooking with those ingredients, and I'll admit I was being ignorant that those ingredients are in nearly every prepared food in the supermarket. Salad dressings, condiments, crackers, frozen meals, dips, sauces, pizza, canned vegetables, legumes, rice/pasta dinners, spice blends, marinades, pickles, nuts, breads, the list goes on and on. Garlic and onion powders can be even more damaging than using fresh, due to being so highly concentrated.

Thankfully, there have been several products released since then that are considered Low FODMAP alternatives. They're not cheap, but they are less expensive (in terms of healthcare) and less painful than the alternative. You'll find links to these products in my recipes. I've been making my own salad dressings, sauces, soups, and condiments at home for several years, and it gets easier all the time. Not all of my recipes are Low FODMAP, but it's my main focus when creating recipes for my family. I've noted substitutions to make things wheat/gluten free, and note onion and garlic alternatives as well. I don't use mushrooms in very many recipes, because unfortunately, they're one of my trigger foods. I do still eat mushrooms and other high FODMAP foods on occasion, but I try to avoid them in my daily routine as much as possible. There are also special digestive enzymes you can take if you know you're going to consume a trigger food, and many people find these helpful.

I don't place much focus on dairy free options, so I apologize to all of the lactose intolerant folks. If dairy is a trigger for you, or you're lactose intolerant, there are options available. Daiya is a common brand that I've used, and enjoyed. I've also successfully used soaked & blended raw cashews, or Fairlife Lactose Free Milk in certain recipes as dairy substitutes for cream based sauces. I will work on testing some of these recipes and products more as I continue this journey. Thank you for being here. I hope you enjoy my recipes, and even more, I hope they help you.

**If you're looking for more information on low FODMAP, there are plenty of websites you can visit. There are also apps you can download on your mobile device that will help you quickly identify certain foods as you start your journey. Best wishes!