What are FODMAPs? + Free Recipes
Low FODMAP diet is a dietary approach that can effectively manage IBS
symptoms. FODMAPs are types of carbohydrates that are poorly absorbed
in the small intestine and can cause IBS symptoms. The low FODMAP diet
involves limiting or avoiding certain high-FODMAP foods, such as wheat,
dairy, specific fruits and vegetables, and artificial sweeteners.
High and Low FODMAP Foods
Aubergine/eggplant, beans (green), bok choy, green capsicum (bell pepper), carrot, cucumber, lettuce, potato, zucchini.
Cantaloupe, kiwi fruit (green), mandarin, orange, pineapple.
Almond milk, brie/camembert cheese, feta cheese, hard cheeses, lactose-free milk, soy milk (made from soyprotein).
meats.
Eggs, firm tofu, plain cooked meats/poultry/seafood, tempeh.
High
Dark chocolate, maple syrup, rice malt syrup, table sugar.
affected differently. So please consult a dietician before starting a
FODMAP diet and please don't restrict FODMAPs for a long period of time.
Ingredients
- 1/3 Cup Coconut Oil
- ½ Cup Maple Syrup
- 2x Eggs
- 3 Mashed Ripe Bananas
- ¼ Cup Unsweetened almond milk or dairy free milk of choice
- 1 tsp Vanilla Extract
- 1 Cup GF Flour
- 1 tsp Baking Soda
- ½ tsp Salt
- ½ tsp Cinnamon
- ½ Cup Chopped walnuts
Method
- Preheat oven to 160 degrees
- Grease a bread loaf tin, or if you’d prefer muffins a muffin tin
- In a medium bowl whisk together melted coconut oil and maple
syrup
- Add the eggs and continue to whisk
- Add mashed bananas, almond milk and vanilla and whisk till
combined
- Add in GF flour, baking soda, salt and cinnamon
- Gently fold everything together and add the walnuts
- Place in the tin
- Bake for 55-60 minutes or until done
- Allow to cool before slicing
- 2 tbsp Cobrum Garlic Infused Oil (optional)
- 8 Large Eggs
- 115g Hard or Lactose-Free Cheese
- 3 cups of chosen Low-FODMAP veggies, herbs and/or protein
Method
- Preheat oven to 190 degrees
- Coat the inside of 12 muffin tins with olive oil
- Whisk eggs together
- Add all veggies, herbs and protein (precook if required, in garlic-infused
oil)
- Mix all the veggies, protein and cheese into egg mix
- Divide mixture into muffin tins
- Bake for 15-20 minutes, depending how big your muffin tins are
- Can freeze for up to 1 month and reheat in the oven, microwave or air
fry