Low FODMAP Recipes

Low FODMAP Lentils

Low FODMAP Lentils

One of the leading experts on the Low FODMAP Diet is Patsy Catsos, and the most recent version of her book was released last April.   One of the many updates to the diet includes the addition of a few varieties of lentils.  This is a huge plus, considering their nutritional value, and also very useful for vegetarians following the low FODMAP plan.  Lentils have ~9 grams of protein per cup, plus they are a good source of iron, fiber, and other nutrients.

newly added:

Red Lentils, boiled and drained 1/2 cup

Urad Dal, boiled and drained, 1/2 cup

Chana Dal, boiled and drained, 1/2 cup

Urad dal and Chana dal* can be found at many international grocery stores and are a great alternative to red lentils because they stay nice and firm.  

(*not to be mixed up with an Indian dish call Chana - made with chickpeas, onions, and often garlic - so not recommended on a low FODMAP diet)

Dashi - A versatile Low FODMAP broth

If you've ever enjoyed udon or ramen, you've tasted dashi.  This Japanese broth base is very versatile and has only 2 simple ingredients - Kombu and Bonito Flakes (they also happen to be low FODMAP).  It might take a trip to an Asian food market, but you can often find both items at many local grocery stores.  

Recipe for Dashi (I always make a double batch because it freezes well)

Now that you've made it, how can you use it?  

Miso Soup

Dashi Poached Egg and Scallions (use 100% buckwheat soba noodles)

Oyakodon (Chicken and Egg Rice Bowls) (omit onion, use only dark green part of green onion)