#fodmapfriendly

These zucchini fries are low in FODMAPs and gluten, so they are tasty and crispy. They are great for people who have to follow a certain diet or want a healthier snack option.

Ingredients: 2 medium zucchinis, cut into fries shape. 1 cup gluten-free breadcrumbs. 1/4 cup grated Parmesan cheese. 1 teaspoon garlic-infused oil. 1/2 teaspoon paprika. Salt and pepper to taste. Cooking spray.

Instructions: Preheat oven to 425F 220C. In a bowl, mix gluten-free breadcrumbs, Parmesan cheese, garlic-infused oil, paprika, salt, and pepper. Coat zucchini fries evenly with the breadcrumb mixture. Place coated zucchini fries on a baking sheet lined with parchment paper. Spray the fries lightly with cooking spray. Bake in the preheated oven for 20-25 minutes or until golden brown and crispy, flipping halfway through. Serve hot with your favorite dipping sauce.

Prep Time: 15 minutes

Cook Time: 25 minutes

Enjoy a tasty strawberry cobbler that is gluten-free and good for people who are on FODMAPs. The fresh strawberries and buttery, crumbly topping make this dessert taste great. Great for a warm gluten-free treat!

Ingredients: 2 cups gluten-free flour. 1/2 cup granulated sugar. 1/4 cup brown sugar. 1/2 teaspoon salt. 1/2 cup unsalted butter, cold and cubed. 1/4 cup almond milk. 1 teaspoon vanilla extract. 4 cups fresh strawberries, hulled and sliced. 1 tablespoon lemon juice. 2 tablespoons maple syrup. 1 tablespoon cornstarch. 1/2 teaspoon cinnamon. 1/4 teaspoon nutmeg. 1/4 teaspoon cardamom. 1/4 cup chopped pecans optional. FODMAP-friendly vanilla ice cream optional, for serving.

Instructions: Preheat your oven to 350F 175C. In a large mixing bowl, combine the gluten-free flour, granulated sugar, brown sugar, and salt. Add the cold, cubed butter to the dry ingredients and use a pastry cutter or your hands to work the butter into the mixture until it resembles coarse crumbs. Stir in the almond milk and vanilla extract until the dough comes together. If it's too dry, add a bit more almond milk, one tablespoon at a time. In another bowl, toss the sliced strawberries with lemon juice, maple syrup, cornstarch, cinnamon, nutmeg, and cardamom. Transfer the strawberry mixture into a greased 9x9-inch baking dish. Drop spoonfuls of the cobbler dough evenly over the strawberries. Sprinkle chopped pecans on top if desired. Bake in the preheated oven for 40-45 minutes or until the cobbler topping is golden brown and the strawberries are bubbling. Remove from the oven and let it cool slightly before serving. Serve warm with a scoop of FODMAP-friendly vanilla ice cream if desired.

Prep Time: 20 minutes

Cook Time: 45 minutes

If coffee leaves you crampy, bloated, or anxious — you’re not alone. But here’s the good news: low FODMAP protein coffee (aka proffee) is a gut-friendly way to get your energy + protein fix without the IBS drama.

✅ Black coffee = naturally low FODMAP (in moderation) ✅ Whey isolate, collagen, and pea isolate = safe proteins ✅ Almond or lactose-free milk = IBS-friendly creaminess

Try it iced or hot and don’t skip the slurry trick (mixing protein with a little lukewarm water first) to avoid clumps!

Tired of BBQ sauces that sneak in garlic, onion, or high fructose corn syrup? I’ve got you covered. This homemade low FODMAP BBQ sauce is smoky, tangy, and IBS-friendly with 4 bold variations to fit your mood:

✨ Classic Smoky & Tangy ✨ Sweet & Sticky Maple ✨ Spicy Chipotle ✨ Carolina-Style Vinegar

Make it once, keep it simple, and enjoy BBQ without the bloat.