Are Gluten & Bread Allowed on the FODMAP Diet?

Are Gluten & Bread Allowed on the FODMAP Diet?

You might be surprised that gluten and even bread are allowed on the FODMAP Diet in certain situations. If you have IBS, this is a must read! #IBS #fodmap #calmbellykitchen

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Today I’m going to explain how gluten fits into the FODMAP Diet. Ever wonder if you have to eliminate gluten on FODMAP? Or maybe you’ve heard that bread might be okay? 

I’ll address these questions, AND I’m going to explain why you CAN eat regular bread, even if you're in the elimination phase!

This blog post comes from a live video I did on Facebook, so you can either keep reading or scroll down to watch the video!

Is Gluten Allowed on the FODMAP Diet?

This is one of the most common questions I get asked, so I’ll cut right to the chase: No, you don’t need to avoid gluten.

Gluten is a protein, while FODMAPs are carbohydrates. FODMAP's stand for fermentable oligosaccharides, monosaccharide, disaccharides, and polyols--all types of carbs. 

It gets confusing because the main sources of gluten in your diet are wheat, rye, and barley. Those all contain gluten, but they also all contain FODMAPs. Since you must avoid those grains on the FODMAP Diet, you also end up dramatically reducing your intake of gluten.

Additionally, many gluten-free products are recommended for FODMAPers. Not because you can’t eat gluten, but because those products are free of wheat, rye, and barley.  

What If I’m Gluten Intolerant?

It’s possible to have a gluten sensitivity AND a FODMAP sensitivity at the same time. Keep in mind that a sensitivity doesn’t mean you can’t eat ANY gluten at all. People who have celiac disease need to avoid it ALL THE TIME. However if you're sensitive, and there's just a little bit of gluten in your food, it's not likely to cause major issues. 

If you suspect gluten sensitivity, I recommend focusing on FODMAPs first and then gluten, or vise versa. It's hard to test too many different things at the same time. And if you’re sticking to the FODMAP Diet, your intake of gluten will be negligible anyway.

Is Bread Allowed on the FODMAP Diet?

You CAN eat bread on the FODMAP Diet! There are two scenarios where it’s okay, and I’ll explain both:

Scenario #1: You can eat small servings of bread made with regular wheat flour.      

Researchers at Monash University created the FODMAP Diet, and have the done the vast majority of food testing. According to their app, a one-ounce serving of white bread is low-FODMAP. If you buy a typical loaf at a supermarket, one slice is usually about one ounce, or 28 grams. 

If you don’t own the Monash FODMAP app, I highly recommend it--it’s the absolute best tool to understand the importance of portion sizes so can eat a wider variety of foods!

If you eat a one-ounce serving in a sitting, you're still in the low FODMAP zone. So, if you just love to have your regular piece of toast in the morning, you should be able to do that. One ounce is also the equivalent of half an english muffin. 
    
If you're in a situation where you don't have a lot of low-FODMAP food options, it's nice to know that eating one piece of white bread likely doesn’t contain enough FODMAPs to cause symptoms. There’s more flexibility in the FODMAP Diet than you might think!

Let's follow this logic a little further. 

If it's okay to have a slice of bread, then it's okay to have a few crackers, or a cookie that contains regular wheat flour. That's not going to ruin your diet in the elimination phase, or trigger symptoms for most people.

The goal is to reduce your FODMAP intake, not completely eliminate all FODMAPs (yes the terminology is confusing, unfortunately). Truly eliminating FODMAPs would be nearly impossible, since many foods allowed in the elimination phase do contain some amount of FODMAPs.

If you remember one thing, make it this: 

All the food serving sizes are guidelines--they’re your starting point. If that one-ounce slice of bread is too much for YOUR body, then that’s okay. Pay attention to how different foods makes you feel, learn from that, and adjust. 

Scenario #2: Slow-rise sourdough bread is low-FODMAP

The second way to get your bread fix is with sourdough. This type of bread is made using a “starter” and a slow-rise process, while regular bread rises with the help of yeast. 

During the slow rise, the bacteria in the starter consumes the sugars in the bread--many of these sugars are FODMAPs. Those FODMAPs ferment which produces gas, or bubbles, that makes the bread rise. Enough of those FODMAPs are getting consumed to make sourdough bread low-FODMAP!

To be clear, you do not have to find gluten-free sourdough bread. Just the regular stuff made with regular flour is okay. However, do make sure your sourdough bread does not contain yeast, or enzymes. If it does, then these ingredients were added to shortcut the slow-rise process and the bread will not be as low in FODMAPs.

This post covered a ton of information, so let’s recap:

  • You can eat gluten on the FODMAP diet

  • Gluten is a protein, while FODMAPs are carbohydrates

  • You can eat foods make with wheat flour (also known as all-purpose, or “white flour”) in small servings

  • Refer to the Monash App for serving size information, and use those amounts as your starting point

  • Traditionally made sourdough bread (no yeast or enzymes added) is low-FODMAP

There really are a lot of "subtleties" when it comes to the FODMAP diet, but don't let it drive you crazy. The reality is that it's a lot more flexible and manageable than it first appears!

Want to simplify your life with low-FODMAP recipes created specifically for the low-FODMAP Diet? Check out the Calm Belly Kitchen Digital Cookbook!

Top 5 Tips for FODMAP Reintroduction

Top 5 Tips for FODMAP Reintroduction

If you're starting FODMAP reintroduction, follow these tips so you're on track from the very beginning. #IBS #fodmap #calmbellykitchen

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It’s frustrating when you work really hard only to realize later that you were operating WITHOUT all the necessary information, isn’t it?

Unfortunately, I see this all too often when it comes to the FODMAP Diet.

When I ask people in the CBK community what their biggest challenges are, I hear things like:

When I finally realized X…
OR
When I started doing Y…

Psst! If you’re ready to get started, click here to receive my complete FODMAP reintroduction plan, checklist and food tracker.

While I believe it's important to cover what not to do, it's even more important to know what you SHOULD be doing to make the process as smooth as possible. That's why the goal for this post is to give you my top tips that'll make your life easier AND prevent you from falling victim to the most common reintroduction pitfalls.

Study these tips, especially if you’re just getting ready to start FODMAP reintroduction.

And if you'd rather watch, I talked through these tips on a recent edition of Calm Belly TV. (Click here to subscribe to CBK on YouTube and watch past videos!)

If you follow them from the very beginning, you won’t look back later and think, “If only I’d known…”

Top 5 Tips for FODMAP Reintroduction

#1 Choose test foods that contain only one type of FODMAP.

  • You do NOT need to test every high-FODMAP food under the sun--Instead, you’ll choose one test food from each FODMAP category. Your response to these test foods will be an indicator of your general tolerance for that category. Cool, right?

  • For example, honey is a good test food because it only contains fructose. Apples are not because they contain both fructose and polyols.

  • Use the Monash app to determine your test foods. Whenever possible, choose a test food you enjoy and want to add back to your diet!

Need a list of high-FODMAP foods organized by category? Just click here and we’ll send it directly to your inbox free!

#2 Continue to eat a low-FODMAP diet throughout the reintroduction process.

  • This ensures that you’re collecting the most accurate data about your FODMAP tolerance levels as possible.

  • Wait until you’re done testing all the FODMAP categories to permanently bring back the high-FODMAP foods you DO tolerate.

Not sure if you’re ready to reintroduce FODMAPs? Read this post that covers 3 simple ways you know it’s time.

#3 Track your data.

  • It’s helpful (but not required) to track all your food because it keeps you focused on maintaining a low-FODMAP Diet.

  • If you’d rather not track everything, you must track your test foods/amounts and any symptoms. You’ll use all this data as your guide when you start bringing other high-FODMAP foods back into your diet.

  • Choose whatever tracking method you’ll use consistently. A spreadsheet, notebook, Word doc, the MySymptoms app, or the My Fitness Pal app are all great options.

#4 Wait 24 to 48 hours before increasing the serving amount of your test food OR testing a new FODMAP category.

  • Symptoms can happen as late as 48 hours after eating a high-FODMAP food, so this ensures no lingering symptoms interfere with your next test.

  • As you get comfortable with the testing process, you’ll learn when symptoms typically show up, if you get any symptoms at all. Remember, you might discover one or more FODMAP groups that you tolerate really well!

#5 Make the testing process flexible.

  • If you have an event where you're unable to avoid high-FODMAP foods, take a break from testing and continue as soon as any symptoms resolve.

  • Pause your testing for vacations or holidays.

  • Plan it to fit around a busy work week or other commitments.

If you’re ready to get started, click below to get my complete reintroduction checklist. It’s what I use to make sure my clients are successful from day one. You’ll also get my reintroduction planner and tracker to help you get AND stay organized.

Click to get the FREE Reintroduction Checklist and Tracker!

Ultimate Step-By-Step Guide to the FODMAP Elimination Phase

Ultimate Step-By-Step Guide to the FODMAP Elimination Phase

It’s not just about what you can and can’t eat. That’s important, but it’s only one piece of what you need to feel better as quickly as possible. To get the best results from the FODMAP Diet, you need a well-rounded approach AND a plan to follow.

How to Manage Holiday Eating (& beat stress) on the FODMAP Diet

Learn 5 tips for holiday eating on the fodmap diet, and 3 ways to manage stress. Keeping your IBS in check while enjoying Christmas and Hanukah celebrations is possible! Click through to read more! #fodmap #IBS

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The holidays are right around the corner. That often means busy schedules, travel, long to-do lists, and plenty of festive food. 

This is all GOOD stuff, but it can also make sticking to the low-FODMAP Diet harder. Luckily, there’s a way to set yourself up for success, even if there’s a house full of Christmas candy calling your name.

To avoid having IBS get in the way of your holiday fun, you just need to plan ahead.

There are two key areas to focus on if you want to feel great throughout the holidays: Smart eating and stress management. 

I talked about each key area in its own edition of Calm Belly TV, my live show I stream on the Calm Belly Kitchen Facebook page. You can also read the tips and strategies below.

You don’t need to use every single tip! Cherry pick the ones that speak to you and your situation. If you want to learn more about any of these tips, be sure to watch the video.

You also don’t need to spend much time creating your plan. Here's what I recommend:

  • Write down the strategies you’ll use (be specific about how and when you’ll put them to work)
  • Include any of your OWN strategies and stress-busting techniques that have helped you in the past
  • Look over your list in the coming days--especially before any big events--so you put your planning into action

By the way, these tips work ANY time of year when you need a little extra help, not just in December!

Top 5 Tips for Holiday Eating on FODMAP

  1. Take a break - If you’re doing the reintroduction phase, pause your testing over the holidays; if you’re doing the elimination phase it’s okay to take a short break to enjoy some of your favorites. Remember moderation and then get right back to eating low FODMAP.
  2. Be selective - Choose the one or two high-FODMAP foods you love most at parties or special occasions and eat a small serving without feeling guilty. 
  3. Eat strategically in your downtime - Eat low-FODMAP day before, the day of, and day after a holiday event. Taking a little extra care makes room to enjoy those higher FODMAP favorites in moderation.
  4. Eat turkey (or whatever protein is being served as the main course) - Any type of large roast is a smart choice. Eat an “inside piece” if you think it’s been seasoned with high-FODMAP ingredients.
  5. Bring dessert - You’ll likely have some options to choose from in the main meal (see #4), but dessert can be tough and missing out isn’t fun. Search Pinterest for low-FODMAP or gluten-free versions of things like pumpkin bars, cranberry crisp or bars, brownies, and cookies. Note that gluten free desserts are not always low-FODMAP; however, they will not contain wheat which is the main high-FODMAP ingredient found in many desserts. If you love to cook, bring a side dish too! 

Watch the video to learn more!


Top 3 Tips for Managing Holiday Stress

Tip #1 - Remind yourself that the people who love you want you to feel good.

This small mindset shift takes care of the stress that can come up around social meals. If you find yourself fielding questions about your food choices, remember that it's coming from a place of concern and curiosity, not disapproval or anger. 

Still awkward? Memorize a go-to response to explain FODMAP: For example, “Certain types of carbs cause digestive problems for sensitive people, so I’m cutting them out of my diet for now.”

Tip #1 also helps when feelings of guilt come up because you’re not following a certain food tradition, or you fear disappointing people by changing the holiday menu.

Tip #2 - Organize a non-food activity to have fun and spend time with loved ones.

For example, build a snowman with your kids or go hiking instead of baking 5 batches of cookies.

When food does play a part in social events, shift the focus to something else like a game or a craft project everyone can participate in.

Tip #3 - Lean on your go-to meals more than ever.

When you’re busy or stressed, don’t make meal planning yet another item on your to-do list. Instead, rely on the handful of meals that are familiar and friendly to your digestive system to keep IBS symptoms in check. Give priority to meals that provide leftovers to help you save time. No need to test drive new recipes or make something from scratch every night.

Watch the video to learn more!

These are my top tips that I've seen work for clients who I'm coaching through the FODMAP Diet. But I bet you have more tips of your own, so use them all! 

The specific strategies don't matter as much as staying consistent, taking a few minutes to plan ahead, and remembering what works for YOU so you can repeat it.

Cranberry Sauce with Clementines and Ginger (Low-FODMAP recipe)

Cranberry Sauce with Clementines and Ginger (Low-FODMAP recipe)

Fresh cranberries are low fodmap, and here they're combined with pumpkin pie spice, clementines, and ginger to make a delicious side dish for your Thanksgiving meal! #fodmap #IBS

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When it comes to Thanksgiving (or any holiday really), we all have our “must-have” dishes. The two or three foods that, if they aren’t on the table come turkey day, we feel let down.

For me one of those must-have dishes is cranberry sauce. I LOVED the canned stuff when I was a kid. You know, the one that came out like a jelly log? I was probably in my 20s the first time I had it made from fresh cranberries.

But once I did taste the real thing, there was no going back! I've made creative versions of it with pears and cardamom or jalapenos and curry powder in years past. Nothing wrong with plain, but I love to jazz it up.

I’m thrilled that cranberries are low-FODMAP (They haven’t been officially tested, but Monash University has stated that 4.6 oz of fresh cranberries is low FODMAP.). That meant I could create yet another version this year. I kept it simple this time around - just cranberries, sectioned clementines, ginger and pumpkin spice.

The traditional Thanksgiving meal is a pretty great one for FODMAPers. You’ve got your cranberry sauce, turkey, mashed potatoes, stuffing (you will NOT feel let down by the cornbread stuffing recipe I shared last week!)...and probably a few others I'm forgetting.

I’d love to hear your Thanksgiving must-haves! Leave a comment and let me know.

Need a hand with FODMAP? Click to get your free FODMAP Diet Shopping List!

Cranberry Sauce with Clementines and Ginger (Low-FODMAP recipe)

I use a little less sugar in my cranberry sauce than most recipes. Feel free to increase it by 1/4 to ⅓ cup if you like yours on the sweeter side. You can also adjust the spice level up or down to suit your tastes. If you don’t have fresh ginger, substitute ½ tsp of ground ginger. 

Makes 8 to 10 low-FODMAP servings

INGREDIENTS

12 oz cranberries
2 clementines, sections separated and halved crosswise
2/3 cup granulated sugar
⅓ cup water
1 tbsp chopped fresh ginger
½ tsp pumpkin pie spice
¼ tsp salt

INSTRUCTIONS

Combine all ingredients in a large saucepan and bring to a simmer on medium-high heat, stirring often. Reduce heat to medium and simmer until cranberries burst and liquid thickens, 15 to 18 minutes, stirring often to prevent sticking. Cool and refrigerate in an airtight container. May be made up to 3 days ahead.Serve chilled or at room temp.

Cornbread Stuffing (Low-FODMAP, gluten free)

Cornbread Stuffing (Low-FODMAP recipe)

This low FODMAP cornbread stuffing is going to be the hit of your Thanksgiving dinner. You do NOT need to sacrifice this holiday if you're following the low fodmap diet. With an easy gluten free cornbread you can make ahead of time, this stuffing ca…

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I feel bad. Want to know why…

Apparently I’ve kept this cornbread stuffing recipe to myself for the past two years. I know, it’s really not very charitable. But now it’s finally time to get this recipe to you and you’re going to love it.

This stuffing is packed with those Thanksgiving flavors you’re craving (It’ll make your house smell great.). It’s amazing as a turkey stuffing, but it’s also delicious baked on it’s own - I provided instructions for both.

And yes, it’s totally low-FODMAP & gluten free, but make the whole batch because EVERYONE will love this.

My excuse for not sharing sooner is that I’ve been tweaking the cornbread recipe. It’s a super-simple, southern-style cornbread (in other words, not packed with sugar or other embellishments).

Since it’s made with only cornmeal and technically gluten-free, it’s a tiny bit crumbly. But that is perfect for stuffing.

I’ve tested out many many gluten-free cornbread recipes - from gummy and unpleasant to totally edible - before landing on this version. It turned out the simplest ingredients produced the best result.                   

There are extensive notes for this recipe because it really is flexible! But it’s also simple and straightforward, especially if you bake the cornbread a day or two ahead. 

Once you try this, you won’t want to save it just for Thanksgiving...I definitely don’t.

Need a hand with FODMAP? Click to get your free FODMAP Diet Shopping List!

Cornbread Stuffing (Low-FODMAP recipe)

Makes 8 servings

NOTES

  • This stuffing is flexible: Swap the pork for smoked oysters (trust me!), roasted chestnuts, or any kind of sausage you tolerate.

  • Giving the ground pork plenty of seasoning makes it taste like sausage. You can swap in any low-FODMAP spices you like - If you're not a fan of smoked paprika, try regular sweet paprika.

  • If celery (the amount per serving is well under the low-FODMAP limit) doesn’t work for you, go with or parsnips or zucchini, or extra carrots.

  • The green part of a leek is low-FODMAP; remove the coarse outer layers. I typically use some of the light green part, but do whatever you're comfortable with. If your leeks are cut off at the top, or smaller in size, use two. You want about 1 cup of chopped leek.

  • For chicken broth: In the US, Progresso Regular Chicken Broth and the Progresso Regular Chicken Broth Reduced Sodium do not contain onion or garlic; if Progresso is unavailable search “low fodmap chicken broth” on amazon to find a variety of products. Internationally, Massel’s makes garlic/onion-free bouillion. Or DIY a simple chicken (or turkey) broth

  • This is absolutely fantastic baked in your Thanksgiving turkey (and if you do this, you’ll have about ½ the stuffing to bake and serve on the side), but there are instructions for baking the whole batch separately.

  • The cornbread may be prepared up to 2 days ahead, and the stuffing may be assembled up to 1 day ahead and kept covered in the refrigerator.

FOR CORNBREAD:

1 1/4 cups lactose-free milk (regular lactose-free milk is best for baking, but almond milk works too)
1 tbsp white vinegar
2 cups (270 grams) stone ground yellow cornmeal
1 tbsp sugar
3/4 tsp baking soda
3/4 tsp salt
1 large or extra large egg
2 tbsp unsalted butter

1. Preheat oven to 400F and heat a 9-inch cast iron skillet in the oven for 10 minutes (If you don’t have a skillet, use a 9-inch cake pan; wait to place it in the oven until Step 3). In a small bowl, stir together the milk and vinegar; set aside for 5 minutes.

2. In a large bowl, whisk together the cornmeal, sugar, baking soda and salt. In a separate bowl whisk the egg. Add the milk mixture to the egg and whisk until combined. Add the wet ingredients to the dry ingredients and stir until moistened.

3. Take the hot skillet out of the oven (careful, handle is HOT) and add the butter. Return to the oven until butter melts, 1 to 2 minutes at most. Remove the skillet from the oven, swirl the skillet to coat the sides with butter, and pour the excess butter into the batter and whisk until combined (batter will be liquidy).

4. Pour the batter into the hot skillet and return to the oven. Bake 18 to 20 minutes, or until the top is golden brown and a toothpick comes out clean or with a few crumbs. Cool in skillet for 10 minutes, then invert onto a plate and invert again onto a wire rack. Cool completely. May be made up to 2 days ahead. Refrigerate in an airtight container.

FOR STUFFING:

Cooking spray
8 oz. ground pork
1 tsp ancho chile powder
½ tsp smoked paprika
Salt and freshly ground black pepper to taste
1 tbsp oil
1 ¼ cup diced carrots
3/4 cup chopped celery
1 large leek, green part only, chopped
½ tsp dried thyme
½ tsp dried tarragon
1 large or extra large egg
1 ½ to 2 ½ cups chicken broth, divided
1 tbsp butter, melted


INSTRUCTIONS

1. Preheat oven to 350F. Cut cornbread into ¾-inch cubes and spread on a large rimmed baking sheet (bread will be a little crumbly, but that's great for stuffing). Bake until lightly toasted, tossing the bread around once or twice, about 20 minutes. Cool on baking sheet. May be done several hours ahead. Store at room temp in an airtight container.

2. Mist a large skillet with cooking spray and heat to medium high. Add pork, chile powder, and paprika; season with salt and pepper. Cook until meat is no longer pink, crumbling with your spoon, about 5 minutes. Transfer to a small bowl, leaving any pork fat remaining in the skillet.

3. Heat oil in the same skillet, with heat still at medium high. Add carrot, celery, leek, thyme, and tarragon; season with salt and pepper. Cook, stirring frequently, until tender and lightly browned, 7 to 9 minutes.

4. Add toasted cornbread to a large bowl. Add veggie mixture and pork; stir gently to combine. In a small bowl, whisk the egg; add 1 ½ cups of broth and whisk to combine. Add egg mixture to cornbread mixture and stir gently. For stuffing baked in a turkey, you want it to be on the dry side, but add a bit more broth if needed.

5. Add 1/3 to 1/2 of the stuffing to the turkey cavity (don't over stuff; it will expand). Roast the turkey, making sure the stuffing reaches 165F. (If you're not stuffing a turkey, add 1 cup broth to the stuffing mixture bake in a 2-quart baking dish, following the directions in step 4.)

6. Add ½ to 1 cup of the remaining broth to the remaining stuffing so mixture is moist but not soggy. Mist a 1-quart (8x8-inch) baking dish with cooking spray and add stuffing. Drizzle melted butter over the top. Bake until lightly browned and heated through, 20-30 minutes at 350F (If you're baking something at the same time – like turkey – that requires a specific temp, you can bake the stuffing anywhere from 325F to 375F, adding or subtracting a couple minutes of baking time). Cool 5 minutes and serve.

Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP recipe)

Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP recipe)

Sweet, smoky ancho chile powder and orange zest give this chicken a pop of flavor. It's low FODMAP and perfect with roasted spaghetti squash topped with goat cheese. The perfect spiced-up twist on your classic roast chicken! #fodmap #IBS

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Ancho chile powder is easily the most-used spice in my kitchen, so of course I had to include it in the Low-FODMAP Spices Series.

First let’s clear something up real quick: Ancho chile powder is made from dried and ground ancho chiles, nothing else. The same goes for chipotle chile powder or ground cayenne. 

On the other hand, when you see a spice labelled “chili powder” or chili seasoning, it’s usually a blend of many ingredients like cayenne, paprika, pepper, salt, AND ground onion and garlic powders. Since you’re aiming to avoid onion and garlic in the FODMAP elimination phase, chili powders like this are a no-go.

Instead, look for those pure ground chile powders like ancho. The big spice brands like McCormick sell it, so it’s easy to find in large supermarkets these days. If you want to buy it online (along with just about any spice), check out The Spice House.

Catch up on other recipes in the Low-FODMAP Spices Series:

Grilled Chicken with Curry-Lime Marinade

Maple-Soy Chicken Drumsticks with 5 Spice

Easy Coconut-Shrimp Curry with Chickpeas

What does ancho chile powder taste like and how do you use it?

Ancho chile powder is mild, so if you don’t like a lot of heat in your food this is the one for you. The flavor is slightly sweet and smoky. When you open a jar of fresh ancho chile powder, you’ll notice the scent of dried fruit.

You can use ancho chile powder in Mexican dishes - It’s great paired with cumin, paprika, or coriander. It’s also great as an all-purpose flavor booster for just about any protein.

But I especially like using it in unexpected ways, like in an Italian meat sauce. It won’t make your bolognese taste like Mexican; instead it adds an extra dimension of flavor with its sweet smokiness.

More Ways To Use Ancho Chile Powder:

  • Use it alone to season pork, chicken, salmon or shrimp
  • Make it the main ingredient in a rub for roasted or smoked pork (I like to include cumin, thyme, coriander, coffee, and brown sugar) 
  • Pair it with cumin to season ground meat for tacos or any Latin dish
  • Use it to add flavor and depth to Italian meat sauces, meatballs, or any tomato-based sauce
  • Use it to season roasted winter acorn squash - the sweetness of the squash is a great match for ancho chile
  • Sprinkle it on potatoes when you make baked french fries to add flavor and color
  • Pair it with paprika to season grilled chicken

Ancho-Orange Roast Chicken and Spaghetti Squash (low FODMAP)

While the chicken rests, you can use those pan juices! Transfer them to a fat separator or a bowl and remove as much fat as possible - you now have homemade broth. Use the juices as a sauce for the roast chicken or later in another dish. If you have time, allow the chicken to come to room temperature for 30 to 45 minutes before cooking - this reduces the roasting time. 

Serves 4 (spaghetti squash yields 38-42 oz. cooked)

INGREDIENTS

1 tbsp ancho chile powder
1 tsp dried thyme
1 navel orange, zested
5 to 6 lb chicken
Cooking spray or oil
Salt and freshly ground black pepper
2 ¼ to 2 ½ lb spaghetti squash
1 tbsp extra virgin olive oil
2 oz goat cheese, crumbled
Lime wedges for serving
Chopped fresh cilantro for garnish

INSTRUCTIONS

1. Preheat oven to 425F and arrange oven racks in upper and lower thirds of the oven. In a small bowl, combine ancho chile powder, thyme and the orange zest. Rinse chicken and remove giblets and any excess fat; pat dry with paper towel. Place chicken on a rack inside a large roasting pan. Coat with cooking spray or oil and season generously with salt and pepper, inside and out. 

2. Gently lift the skin covering the breasts near the cavity end of the chicken and push a generous amount of the ancho mixture under the skin, seasoning the breast meat. Rub remaining ancho mixture all over the top and sides of the chicken. Place half the orange inside the cavity, and tuck the wing tips under the body of the chicken. Add a thin layer of water (about ¼-inch) to the roasting pan and place on the lower rack of the oven. 

3. Roast for 1 hour 30 minutes to 2 hours (see note). After about 1 hour, cover the top of the chicken loosely with large piece of foil to prevent over browning. Chicken is done when internal temp reaches 165F on an instant read thermometer, testing chicken in the center of the breast and thickest part of the thigh, not touching the bone. Rest 10 minutes.

4. As soon as you get the chicken in the oven, prep the spaghetti squash: Trim the stem end, then cut in half lengthwise. Line a large rimmed baking sheet with foil (optional, but minimizes cleanup) and mist with cooking spray or oil and place squash on baking sheet cut-side-down. Roast in upper third of the oven until flesh is very tender when pierced with a fork, 40 to 45 minutes. 

5. Transfer squash to a cutting board, cut-side-up to cool. When cool enough to handle, scoop out the layer of seeds and slimy bits of squash. Then with a fork, lightly scrape the squash out of the skin in spaghetti-like strands and transfer to a medium bowl. Add extra virgin olive oil, season with salt and pepper and stir gently to combine. Transfer to serving platter and sprinkle with goat cheese. Serve with chicken and lime wedges, and garnish the whole thing with fresh cilantro.

Easy Coconut-Shrimp Curry with Chickpeas (low FODMAP, dairy free)

Easy Coconut-Shrimp Curry with Chickpeas (low FODMAP, dairy free)

You don't 20 ingredients or 3 hours to make a DELICIOUS low fodmap curry with coconut milk, chickpeas, and potatoes. Vegetarian or vegan option is easy too! With cooking techniques and spices that maximize flavor, you will love this weeknight meal! …

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This low-FODMAP curry has a satisfying creamy texture thanks to coconut milk. But it’s also packed with flavor from a few carefully chosen spices. 

If you think high-FODMAP ingredients like garlic, onion, or store-bought broth are necessary for a tasty curry, you’re going to like this recipe.

This post is part of the Low-FODMAP Spices Series, and I chose to highlight coriander with an easy weeknight curry. 

Check out the other posts in the Low-FODMAP Spices Series:

Grilled Chicken with Curry-Lime Marinade

Ancho-Orange Roast Chicken and Spaghetti Squash

Maple-Soy Chicken Drumsticks with 5 Spice

What does coriander taste like and how do you use it?

You’ve likely tasted coriander, but you may not know it - It’s frequently paired and blended with other spices, but sometimes I like making it the star of the show.

It’s a common mate for cumin and chile powder in Mexican cooking. It also makes frequent appearances in Indian recipes, as well as their signature spice blends like garam masala and curry seasoning.

Coriander has a warm, earthy, slightly citrusy flavor with a sour edge in the background (It comes from the same plant as fresh cilantro leaves, but they taste completely different.). Some people taste lemon, but I get a hint of orange, and I love pairing coriander and orange zest. 

It’s fun to select your own curry spices rather than buying the standard yellow “curry powder,” because you can highlight your favorite flavors. And you don’t need to fuss with 10 different spices (exhausting!).

Along with the mellow, earthy coriander, I used cumin for smokiness and depth plus turmeric for that bright yellow color and tangy flavor. As with all spices, make sure they’re fresh so you get the full flavor. 

Here a few more ways you can use coriander:

  • Pair with thyme and orange zest as a rub for roast turkey, chicken or pork
  • Pair with cumin and ancho chile powder, and use Mexican dishes
  • Season vegetables for roasting - Try potatoes, acorn squash, spaghetti squash, carrots, eggplant, or rutabaga
  • Try it in creamy parsnip-potato or carrot soup
  • Spice up rice pilaf

The trio of spices in this curry is definitely a major flavor factor, but cooking technique also makes a HUGE difference.

Here’s how I built flavor during the cooking process:

  1. I sauteed the leek until lightly browned to bring out its sweetness, then added the jalapeno, ginger and some of the spices just until combined. I took this mixture OUT of the pan and added it back at the very end so the flavors stayed fresh and bold. 
  2. I seasoned at every stage of the cooking process.
  3. I sauteed the potatoes, carrots, tomatoes, and spices BEFORE adding any liquid so the spices would have a chance to toast and the vegetables would develop more flavor. The picture below is exactly what that looks like - YUM right?

You can use these techniques in all sorts of recipes!

Easy Coconut-Shrimp Curry with Chickpeas (low FODMAP, dairy free)

You can omit the shrimp and add an extra potato to make this dish vegan, or substitute chicken for the shrimp. To prep the leek, cut off the white part and discard the tough outer layers. Here’s the best leek washing technique. In a pinch, you can sub scallion tops for the leek, but cook them for 30 seconds at most. 

Serves 4

INGREDIENTS

2 tbsp oil or ghee, divided
1 leek top (green part only), chopped (see note)
Salt and freshly ground black pepper to taste
1 jalapeno, chopped (optional, see note)
1-inch piece fresh ginger, peeled and finely chopped
1 tbsp ground coriander, divided
2 tsp ground cumin, divided
1 medium Russet potato (about 8 oz), peeled and cut into 1-inch chunks (about 2 cups)
2 medium carrots, sliced (about 1 cup)
1 large tomato (about 8 oz), chopped (about 1 cup)
1 1/2 tsp turmeric
1 1/2 cups water
1 (13.5 oz) can coconut milk, regular or light
1 slightly heaping cup canned and rinsed chickpeas (168 g)
3/4 pound medium shrimp
1/2 lime
Chopped fresh cilantro for serving

INSTRUCTIONS

1. Heat 1 tbsp of the oil in a large sauce pan or Dutch oven on medium heat. Add leek, season with salt and pepper and cook, stirring frequently, until lightly browned, about 5 minutes. Add jalapeno, ginger, and ½ tsp EACH of the coriander and cumin. Cook until jalapeno softens, 1 to 2 minutes. Transfer to a small bowl and set aside.

2. Add remaining oil to pan and raise heat to medium high. Add potato and carrots, season with salt and pepper and cook, stirring frequently, until carrots softens slightly, about 5 minutes. Add tomato, remaining coriander, remaining cumin, and turmeric; season with salt and pepper. Cook, stirring frequently, until tomato breaks down and becomes saucy, 5 to 6 minutes.

3. Add water. Raise heat to high and bring to a boil. Add coconut milk and bring to a boil. Add chickpeas. Reduce heat to medium/medium-high and cook, uncovered, at a steady simmer until potatoes and carrots are tender, about 10 minutes. 

4. Add shrimp and simmer, stirring occasionally, until opaque in the thickest part, 2 to 3 minutes. Stir in reserved leek mixture and remove from heat. Stir in juice of half a lime. Taste for seasoning and add salt and pepper if desired. Serve over Perfect Basmati Rice (recipe below) and garnish with cilantro.

Perfect Basmati Rice

You can use brown basmati if you prefer; follow cooking instructions on the package.

Serves 4 to 6

1 tbsp unsalted butter
1 cup white basmati rice
2 cups water
½ tsp salt

In a medium saucepan, melt butter on medium heat. Add rice and cook, stirring frequently, until grains become partially opaque, about 2 minutes. Add water and salt. Raise heat to high and bring to a boil. Reduce heat to lowest setting, cover, and cook for 17 minutes. With cover still in place, rest 10 minutes. Fluff with a fork and serve.