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Deliciously Living a Low-FODMAP Life to Reduce IBS Symptoms (Resources and Recipes Included!)

I wrote a post a few months ago about living gluten-free and/or dairy-free in ways as easily and inexpensively as possible. Those tips are helpful here, too. Some people on the FODMAP diet can eat dairy, but I can’t – that will be represented in the recipes that I share in this piece.

A little while ago, I dealt with a serious hospital-acquired infection that destroyed my ability to digest for a little while. I decided to get help once again for my long-term GI problems, since I was already frequenting doctors’ offices once again. Frustratingly enough, when I went looking for answers, nothing new came up, and I was given the same diagnosis of exclusion I’d had for ten years: Irritable bowel syndrome (IBS).


I was relieved to not have received even worse news, but also confused that I had no more answers than I had already had. My dear friend Amanda put it in a way that helped me to somewhat appreciate what had happened:

“Knowledge is power. If your health journey involves turning over rocks and finding nothing but an assortment of worms, it can be both discomforting and fortunate. Cheers to rocks and worms.”

Although it’s frustrating, learning no new answers is an answer in itself.

I’ve since been put on a new medication that’s been helping a ton (bless you, Viberzi) and told to do the FODMAP diet, a diet that was specifically tailored for the needs of people with IBS.

Fodmap - Fodmaps Diet
The low-FODMAP diet either severely limits or eliminates these kinds of short-chain carbohydrates that are known to negatively impact people with IBS. You avoid high-FODMAP foods and replace them with low-FODMAP foods, and eat only small amounts of medium-FODMAP foods.

Three-quarters of people who try it find it helpful, and it’s possible over time to add foods back in if you realize that a certain carbohydrate doesn’t bother you quite as much. It’s highly complicated, especially at first. I hate it sometimes, especially since I’ve had to begin cooking for myself so much, but it’s actually been helping me a lot, and I’ve begun having fun in the kitchen and even being confident enough to do things without recipes the second or third time I make it. Changing your diet is the most effective way to treat IBS, according to patients.


I want to share a Google Drive with y’all that includes a folder of resources about the FODMAP diet that my mom and I have compiled, general notes and tips about cooking, and some of my favorite recipes so far. (There’s also a longer list of other recipes in the folder, but I haven’t them yet and can’t vouch for them. I will continue to update the folder, including my experiences making them.) I’m sharing this because I don’t want you to have to recreate the wheel – it’s been complicated, but fruitful, to learn these things, so I want you to be able to glean from my work.


I hope you will enjoy the recipes – there’s something for everyone in here, whether you’re vegan, paleo, low-FODMAP, or just interested in some recipes like no-bake cookie bars (served frozen – perfect for a hot day!), mac and cheeze, maple-glazed pork loin, overnight oats, the easiest-ever peanut butter cookies, or kitchen-sink veggie quiche. Enjoy, friends!


3 thoughts on “Deliciously Living a Low-FODMAP Life to Reduce IBS Symptoms (Resources and Recipes Included!)

  1. Hiya, I don’t seem to be able to open the documents? Anyone else having trouble? Great post and really looking forward to reading the material 🙂 Lowen @


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