NOTE: If you have a nut allergy or have shown to have a reaction to almonds or other nuts, you should avoid them and consult with a doctor to determine if you are allergic to them or not. 

Are Almonds High in Histamine?

Almonds aren’t naturally high in histamine, however there are certain chemicals that may affect histamine intolerant people. For example, almonds contain lectins, phytic acid, salicylates, and digestion lowering enzymes. So while almonds don’t always cause issues, they might depending on your tolerances. 

The best advice I could find is to eliminate and reintroduce possible foods that cause reactions. It’s recommended to seek medical help from a professional though and go off what they say. 

 

Health Benefits of Almonds

Almonds are a widely used nut and provide an impressive amount of nutrients per serving. Roughly one ounce of almonds has around 3.5 grams fiber, 6 grams protein, 14g fat, 20% of RDI Magnesium, 37% RDI Vitamin and 32% RDI for Manganese. Those aren’t the only things in almonds, but some of the most notable vitamins and minerals. 

Another benefit is that almonds are fairly high in antioxidants. So they basically help fight issues with aging and inflammation!

 

Disadvantages of Eating Almonds

The obvious disadvantage is the possible problem with anyone who will have a reaction with lectins, phytic acid, salicylates, and digestion lowering enzymes. 

Most other disadvantages come from eating almonds in excess, such as constipation and decreased nutrient absorption. There are other disadvantages of over consuming, but those are easy to avoid by simply limiting the amount you eat. 

 

Is Almond Milk High in Histamine?

Almond milk is high in histamine but similar to plain almonds, you may not have the same reaction as someone else. You can test your individual tolerance by eliminating it form your diet and slowly reintroducing it.

The best course of action is of course to seek help from a dietician or doctor concerning your reactions to almond milk. 

 

Is Almond Flour High in Histamine?

Almond flour is in the same boat as normal almond nuts, it is low in histamine. However, there are still chemicals that reside in it that may cause a reaction. That being said, almond flour is a great lower histamine substitute to other options. 

 

Are Almonds Gluten Free?

Almonds are naturally gluten free and safe to eat. So if you are a person with celiac, then almonds can be consumed without worry! 

 

Summary

So are almonds high in histamine? Well it depends and the answer seems to vary by who consumes them. While almonds themselves are low in histamine, there are still chemicals in them that can cause reactions. The best course of action is to consult a doctor or dietician concerning any reactions to almonds. 

Are Potatoes High in Histamine?

Potatoes themselves aren’t very high in histamine, in that they don’t seem to contribute to having an intolerant reaction after eating them. That being said, everyone is unique and not all potatoes are created equal!

While some potatoes may be fine to eat without having a reaction, some will and that’s not only because of the type of potato. A lot of the time, it seems the biggest contributor to reactions are from how the potatoes are cooked or prepared. It seems most potatoes are fine when cooked with low histamine oils and as long as they aren’t fried.

So those mashed potatoes you’re craving for dinner will be fine, just as long as you don’t over indulge or cook them with high histamine ingredients. 

 

 

Nutrition of Potatoes

The following information is pulled from Healthline regarding the nutrition of potatoes. 

Below are the calories and other basic nutritional information of a medium baked potato (6 oz.).

• Calories: 161
• Fat: 0.2 grams
• Protein: 4.3 grams
• Carbs: 36.6 grams
• Fiber: 3.8 grams
• Vitamin C: 28% of the RDI
• Vitamin B6: 27% of the RDI
• Potassium: 26% of the RDI
• Manganese: 19% of the RDI
• Magnesium: 12% of the RDI
• Phosphorus: 12% of the RDI
• Niacin: 12% of the RDI
• Folate: 12% of the RDI

As you can see, there are quite a few nutritional advantages to eating potatoes as they have quite a few vitamins and minerals that are beneficial to your overall health. They are a high carb food, but they aren’t meant to be eaten in large quantities so it shouldn’t be a problem. 

Not everything about potatoes is good though.

 

Advantages and Disadvantages of Eating Potatoes

Continuing from the early advantages of potatoes, they are high in antioxidants. That simply means that potatoes contain chemicals that are helpful in neutralizing free radicals, harmful molecules that can cause serious health issues such as heart disease, diabetes, and cancer. 

Another benefit is they are naturally gluten-free and are very filling. Gluten is a widely avoided chemical in dieting, even so for those without celiac disease. This makes it a great addition to one of the most common restrictive diets. 

Not all things are great about potatoes though, despite being low histamine and gluten free.  

One such disadvantage is that potatoes are classified as a high glycemic food as they can quickly raise blood sugar levels. This makes it a food to keep an eye on when you’re diabetic or suffer from not having balanced blood sugar levels. 

I also mentioned earlier that they are high in carbs. This means it’s another part of this great vegetable that needs to be monitored when planning to have it in a meal.

 

Are Red Potatoes High in Histamine

Red potatoes fall into the same category as other potatoes in that they are considered a low histamine food. The same rules apply however, that if they are prepared with high histamine ingredients or fried, they will have higher levels of histamine production associated with eating them. 

 

Are White Potatoes High in Histamine

Quite unsurprisingly, white potatoes are also a low histamine food and can be consumed safely in smaller portions. Keep in mind that they are also prepared safe of any ingredients or cooking types that may raise their histamine levels.

 

Are Baked Potatoes High in Histamine

Potatoes themselves are low histamine, but the cooking method can affect the histamine levels of a food. Currently, I was unable to find any information on baking a potato and it’s histamine level. There was only research on frying, grilling, and boiling, where frying and grilling alone were identified to have raised histamine levels in the food being cooked. 

 

Keep track yourself!

Everyone is different and will respond differently to certain histamine levels within the food they eat. The only way to know for certain how you’ll react is to experiment. That doesn’t mean downing a bunch of potatoes and seeing how you feel. You should speak to a doctor or dietician and consult with them on how to go about eliminating high histamine foods or foods you have a reaction to. 

 

Summary

Potatoes are low histamine by themselves. However, they can be cooked or prepared with ingredients that may raise the histamine levels. The best thing you can do is monitor what’s being cooked with the potatoes and limit your portion sizes.

 

15 Low FODMAP Instant Pot Recipes

I love instant pot and crockpot recipes. There’s nothing more satisfying than planning a meal, throwing ingredients into a pot, and just leaving it to cook. It’s always a nice surprise in six or so hours to remember, “oh, that wonderful smell is for dinner”.

These recipes produce the same vibe while also being low FODMAP!

1. Low FODMAP Italian Beef

A delicious and fast recipe for dinner, instant pot Italian beef is a great option if you want something tasty without being complicated. On top of being low FODMAP, this recipe is also keto friendly, gluten free, grain free, dairy free, sugar free, and low carb!

2. Low FODMAP Instant Pot Chicken Cacciatore

A hands off cacciatore recipe is always welcome in my cookbook. The author recommends steamed green beans or broccoli as a side dish to this recipe and I agree with the green beans! But then again, I like green beans as a vegetable with just about any dish. 

3. Instant Pot Turmeric Jasmine Rice

Obviously this won’t be the main dish, but I thought it was important to add some side dishes to the list as well. It works out if you’re spending a lot of time on your main dish and want something to set and forget for the side dish. This Jasmine Rice recipe is also very simple with only a few ingredients, making it a great low FODMAP addition to dinner. 

4. Instant Pot Shredded BBQ Chicken

I love BBQ chicken and this is a great option even for someone who doesn’t know what FODMAP is. All of the ingredients are considered low FODMAPs, but ensure that whatever BBQ sauce you get is also low FODMAP as that is the only questionable ingredient. 

5. Low FODMAP Instant Pot Polenta

Another side dish addition to the list of instant pot low FODMAP! Polenta is made from whole grain cornmeal and an interesting aspect of this dish is that it can be cooked into a loaf and cut into servable pieces!

6. Instant Pot Lemon Chicken

Paleo, Whole30, and low FODMAP, this instant pot lemon chicken checks a lot of boxes as far as diets go. This is definitely a recipe for those with a love of zest as well, since lemon can b fairly strong unless it’s what you’re looking for. 

Personally, one of my favorite chicken seasonings is lemon pepper, making this a go to recipe for me.

7. Pumpkin Chicken Chili

Some people wait until the cooler seasons for chili, but it’s always chili season for me! This chili recipe takes a leaner take on it’s protein by using chicken but doesn’t take away any flavor. In fact, it adds quite a bit of new flavor with the pumpkin addition. 

On top of the amazing taste, this chili is of course low FODMAP and low-carb! It also only takes a handful of ingredients, so you won’t be spending forever prepping ingredients. 

8. Low FODMAP Chicken and Rice

Inspired by the South Asian dish Khichidi, this recipe has an interesting spice profile and will be a surprising taste to say the least. It is obviously low FODMAP, but add to that it’s also gluten free! There are a few ingredients that if you just grabbed them off the shelf, you might not have the low FODMAP option. So, be sure to double check the few ingredients that specifically need the low FODMAP option. 

9. Chicken Enchilada Soup

Designed to be made in an instant pot or slow cooker, this chicken enchilada soup is perfect if you’re a lazy cooker like me. It’s full of veggies, and a not so commonly used ingredient by me, tomatillos. The author mentioned these may be harder to find and she recommended the brand La Costena as they offered the canned version. 

10. Instant Pot Chicken Noodle Soup

Chicken noodle soup is the perfect ‘under the weather’ food as well as a great meal for cold autumn nights. This recipe features no FODMAP veggies, low FODMAP chicken stock, and low FODMAP egg noodles, ensuring all checkboxes are ticked for being low FODMAP. 

11. Low FODMAP Beef Stew

Another great recipe from Fun Without FODMAPS, this time a beef stew! A hearty meal made the easy way with a slow cooker or instant pot. This recipe aims to replace many of the high FODMAP ingredients common to a beef stew and instead use FODMAP friendly ingredients that are still rich in flavor. 

12. Potato Salad

I know, this isn’t a main meal/entrée, but I wanted to add some extra stuff too! Potato salad is the perfect extra to add since it’s perfect for so many other dishes or as a bring along for a party platter. This potato salad is low FODMAP, Paleo, and Whole 30 friendly as well!

13. Easy Vegetable Soup

There’s nothing more comfy than a nice vegetable soup, especially if you’re trying to keep your meals on the healthier side. The author has an interesting take on how to cook the different parts of the soup, ensuring the vegetables that require more time to cook, get it so they taste just as good as the rest. 

14. Mild Chicken Curry

This one was a surprise to me. I’ve made curry before and love the taste, but never thought to add coconut milk to it. The usual milky ingredient for me is heavy cream, so coconut cream adds a nice twist on a familiar favorite. 

15. Low FODMAP Instant Pot Chili

Chili is a great go to for a hefty meal with plenty of protein. This chili isn’t that time consuming and although the ingredient list is medium length, it’s not that bad and all of the stuff can be easily found in most grocery stores. 

 

Anything Else?

These are some of the best recipes I found for low FODMAP instant pot recipes. But, that doesn’t mean these are all the recipes that are out there, so do you have any favorites you love to cook?

 

Is Coffee High in Histamine?

Coffee is high in histamines and can trigger an allergic reaction that will be slightly different than a normal allergic reaction or similar. If you’re intolerant, some symptoms may include shortness of breath, hives, rashes, palpitations and more. 

The number of people affected severely by histamine production from caffeine are very rare to find though and generally it’s a small percentage of the population. 

 

What is a Histamine?

A histamine is a chemical found in your own cells, used in your immune system to rid itself of a certain substance. These substances might not actually be harmful, but your body will see them and send out histamines and attack these intruders. 

The release of these chemicals increase blood flow in the areas “under attack” and can cause inflammation. The triggers can be any foreign substance from pollen to a food. 

 

Does Decaf Coffee Contain Histamine?

Regardless of the brand, decaffeinated coffee can’t guaranteeably be histamine free simply because of how it’s produced. While those with caffeine sensitivities won’t have anything to worry about, those sensitive to histamines may still find some in decaf coffee. 

 

Coffee Alternatives

Most teas are considered low histamine, so if you’re still looking for a warm beverage for energy, a decent tea may do the trick. Not every tea will be safe, so even though a lot of the ones I found were fine, I’d still double check the specific tea brand you intend on purchasing. 

There are also herbal and organic coffees produced with the intent of limiting toxins and histamines. There are actually loads of low histamine brands out there such as Cafix, Naturalis INKA, and some of Dandy Blends options. 

Is Celery Juice Low FODMAP?

Celery juice is not low FODMAP and is high in carbs that can cause digestive distress. I’m sure it’s not much of a surprise, considering most of us were told growing up that celery isn’t digested. While not entirely true, it is somewhat accurate that the body doesn’t fully digest most parts of celery. 

 

What Makes Celery Juice High FODMAP?

One of the primary causes for digestive distress from celery juice is the mannitol contained in celery. Mannitol is a type of sugar alcohol and isn’t easily absorbed by the intestines which can cause all kinds of trouble for those who suffer from IBS.

 

Low FODMAP Alternatives to Celery Juice

While a nice substitute for celery juice is usually apple juice, it too is high in FODMAP. Sadly the only close substitute would be cucumbers but they obviously won’t taste the same. 

 

What is Celery Juice used for?

Many people use celery juice as a detox helper or to aid in hydration. It’s also not a very common ingredient in major types of recipes, so it should be fairly easy to avoid for those with FODMAP sensitivities. 

 

Benefits of Celery Juice

Despite the shortcomings of celery juice, it does have it’s redeeming qualities and reasons why it should be in some peoples diets. 

For example, celery juice has a surprisingly high amount of vitamins and minerals in it. Notably there is a decent amount of vitamin K and potassium in celery. That being said, those same nutrients can be found in other sources.

Another benefit is celery juice can help in hydration, which is no surprise as celery is mostly water. Depending on your diet this may be helpful, especially since they are low in calories and will be filling without providing much substance. 

Negative Side Effects of Celery Juice

While there were a few benefits of celery juice, there are also some negatives. The first is obviously that celery juice is high in FODMAP, so if you’re sensitive to that it’s already off your list. 

Another negative of celery juice is it’s high sodium content. Higher concentrations of sodium and salt intake are correlated to higher blood pressure. So, if you’re already intaking too much sodium, celery juice should also be avoided. 

One of the positives mentioned (vitamin K) can also be a negative depending on your medication. Vitamin K plays a key role in managing blood coagulation. Therefore you should be aware of how it can interact with any blood thinning medication. 

 

Can You Bake Cookies in a Pizza Oven?

Yes and no, it depends on what kind of pizza oven you’re using. If you’re using a wood burning pizza oven, then you can’t use it for cookies as it will be far too hot and the temperature is uncontrollable. 

If you’re using an electric pizza oven, then you can as there is more precise control over the temperature in the oven. 

 

What Makes a Pizza Oven Different Than Other Ovens?

There is a significant difference between a pizza oven and a conventional oven. One of the most important distinctions is the normal operating temperatures that a pizza oven uses versus an oven. 

A pizza oven can operate around 550F or roughly 290C, while a wood burning pizza oven can burn in excess of 900F or 500C. These are extreme temperatures meant to be used for quick cooking of pizza and will destroy a set of cookies. 

There are also some construction differences depending on if it’s wood burning or not (obviously a different fuel source requires a different layout). 

 

What Kind of Oven to Use for Cookies?

A conventional oven seems to be the preferred oven for baking as pizza ovens can be too hot and convection ovens with a fan can also get too hot. There are obvious excepts, such as an electric pizza oven with a controllable temperature and convection ovens with a fan that can be disabled will also work. 

 

What’s the Best Temp To Bake Cookies?

We’ve talked a lot about which ovens are best for baking cookies and the temperature limitations, but what is the best temperature to bake cookies?

It’s considered that the optimal temp for baking cookies is 350F. This temperature gives the dough time to properly cook without the butter remaining not melted or drying out.

 

Is Cucumber Low FODMAP Food?

Cucumbers are a FODMAP free food, so consider them safe to eat for your diet! That being said, ensure that any cucumbers you buy that are processed (precut etc.) don’t have any additives that may be FODMAP. I’m sure most of the time they’ll be bought fresh, but I wanted to mention it just incase. 

 

Is Lebanese Cucumber Low FODMAP?

Lebanese cucumbers are also FODMAP free and can be enjoyed according to your diet. In fact, most Lebanese cucumbers have a sweeter taste and could be substituted for normal cucumbers, especially if you prefer a sweeter taste. 

 

Is Pickled Cucumber Low FODMAP?

The closest information we could find regarding pickled cucumbers were gherkins, which did remain low FODMAP after pickling. 

I would put pickled cucumbers on the list of elimination just incase and reintroduce them later to test, but the odds are they won’t be bad for you. 

 

Ways to Eat Cucumber

There are a plethora of ways to prepare and eat cucumbers! These are just a few suggestions and any recipes you find for these types of preparations should be checked for low FODMAP as well!

1. Salads

A salad is a great way to enjoy cucumbers and there’s a surprising variety of recipes that incorporate cucumbers that are low FODMAP. Another plus is that most salads you’ll run across or recipes for salads will be a healthier option than other meals. 

2. Smoothies

Want something refreshing and tasty? While it’s not necessarily a meal, a smoothie is a great snack, especially for those hot summer days! The best part is how easy it is to make a smoothie, take your favorite fruits, flavorings, cucumbers., and throw them in a blender!

3. Soups!

Maybe a soup isn’t the first thing you think of when talking about cucumbers. But, just because it’s not the first thing on your mind doesn’t mean it’s not a tasty option! I’m obviously not talking about some chicken soup or the normal hearty soups you’re thinking of, but there are cucumber focused soups and it can be used as an additive in other soups. 

 

Summary

Yes cucumbers are low FODMAP and are safe to eat with those sensitive to compounds found in FODMAP foods. On top of that Lebanese cucumbers are also low FODMAP and can be used as a substitute for normal cucumbers. 

 

Other FODMAP Food Information

Are Leeks Low FODMAP?

Is Garlic Powder Low FODMAP?

Is Garlic Powder Low FODMAP?

Sadly Garlic Powder is high in FODMAP and may actually be worse than fresh garlic due to it’s higher concentrations. While not everyone will respond the same to every FODMAP, most people report having a negative reaction to garlic powder, leaving them to eliminate it from their diet. 

 

What is Garlic Powder made of?

Garlic powder is unsurprisingly exactly what it sounds like, powder made from garlic. Garlic is taken and dehydrated to a certain point before being ground up into fine particles, making a powder. Since it’s dehydrated and turned into a powder, the portions that make it high FODMAP are concentrated and should be avoided when on a low FODMAP. 

 

What Makes Something Low FODMAP?

FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols. These are mainly carbohydrates that are shown to contribute to most gastro-intestinal issues, including Irritable Bowel Syndrome (IBS).

Most of the low FODMAP diet is focused on eliminating these sources and reintroducing foods slowly back into your diet to determine what you can safely eat. This elimination and reintroduction is necessary since everyone will respond differently to different foods. 

 

Is Garlic Low FODMAP?

Despite being less concentrated that garlic powder, garlic itself is still high FODMAP and should be eliminated in the first stage of dieting. Garlic contains fructans, making them high FODMAP. Garlic can be reintroduced in the later stages of the diet though instead of garlic powder to test your tolerance. 

 

Garlic Powder Alternative

There are a few substitutes to garlic powder if you determine it’s safe for you to eat. 

• Garlic cloves
• Minced garlic
• Granulated garlic
• Shallots
• Onions

Obviously shallots and onions won’t be the exact same in regards to flavor, but as a substitute they aren’t far off and will have a similar affect on your recipes.

 

Other FODMAP Food Info

Is Cucumber Low FODMAP?

Are Leeks Low FODMAP?

 

Looking for some great low FODMAP pasta recipes and having trouble? I was too, hence why I went on a search for a diverse list of low FODMAP recipes that incorporate pasta!

I personally love pasta and anytime I can fit it into my schedule I do. If the pasta recipe is low fodmap then that just makes it better.

The recipes are offer a fair amount of variety, such as some low fodmap chicken pasta and low fodmap penne pasta recipes (penne pasta is my favorite).

This list obviously won’t include every possible recipe for low fodmap pastas, so if you have a personal favorite that you think should be here, please let me know in the comments!

Also, there are going to be some frequently asked questions below the recipes if you’re curious on what makes some pastas low fodmap. 

 

15 Low FODMAP Pasta Recipes

 

1. Low FODMAP Gluten Free Spaghetti 

The first recipe is provided by Campbells and is fairly simple to cook. This low fodmap recipe makes a simple spaghetti and meatballs with some added flavor using spinach. The main point to remember here is to ensure you get low fodmap gluten-free spaghetti! After that it’s a short 35 minutes total cook time before you’re eating some delicious spaghetti and meatballs that fit a low fodmap diet. 

 

2. Low FODMAP Spaghetti with Cherry Tomatoes and Chicken

A very healthy option overall, this low fodmap spaghetti recipe comes with a nice protein addition (chicken) and the delicious added flavor of cherry tomatoes. The pasta used here is a brown rice spaghetti that’s low fodmap. The white wine and basil in this recipe makes it pop with flavor, so you’re not sacrificing taste while remaining low fodmap.

 

3. Low FODMAP Spaghetti Carbonara 

Spaghetti Carbonara is a go to anytime I’m craving a nice Italian dish. I don’t choose this dish just because it tastes good, but also because it’s so quick to make with so few ingredients. There’s nothing better than having a delicious low fodmap meal without having to run around a grocery store hunting down items. 

 

4. Low FODMAP Vegetable Baked Pasta

This dish has a lot of ingredients compared to the last few, but all were checked to ensure they have no fodmap or are served in low fodmap quantities. One of my favorite aspects of this recipe (aside from being low fodmap) is the cheeses used! I love cheese and anytime I can safely add it in small quantities, it makes my meal so much more enjoyable. 

 

5. Chicken & Gnocchi Pasta 

While penne is my favorite pasta to have, gnocchi comes in at a close second. This recipe also has a few extra vegetables and small additives that make it seem like a lot of ingredients, but you don’t have to add everything listed if you don’t want to. For example, I know it may be hard for some people to find jap pumpkin, so it can simply be ignored. 

 

6. Lemon Butter Chicken Over Pasta

One of my usual go to flavorings for a good chicken recipe is lemon pepper. While this isn’t lemon pepper, it still has a similar zest that gives this recipe a nice kick! Some of the ingredients included aren’t low fodmap by default and do require finding their low fodmap alternatives!

 

7. Low FODMAP Caprese Pasta Salad

Vegetarian, gluten-free, and low fodmap, this recipe ticks a lot of boxes as far as diets go. In addition to the many dietary needs this meal satisfies, it also has an amazing taste with a short cook time. Depending on how much you eat, it might not be enough for a full meal and may only serve as a salad or opening course to a meal. Regardless of how you plan to serve/eat it, this recipe is a great low fodmap addition to any cookbook!

 

8. Low FODMAP Chicken and Spinach Gnocchi 

Another delicious and healthy choice for low fodmap pasta, this recipe incorporates some tasty variations. The pasta sauce used is creamy and lactose free and doesn’t use a ton of ingredients. I’ve said it a million times, but the best part of any recipe is it’s simplicity without sacrificing taste. Also a side note, plain packaged mushrooms aren’t low fodmap but many canned ones are. I mention that because mushrooms are listed in this recipe as an ingredient!

 

9. FODMAP Friendly Spinach Ricotta Pasta Bake

Have I mentioned how much I love cheesy dishes? Well here I am again, talking about how much I love cheese in my pasta dishes! This one is a great addition and while it’s not the same thing, you’ll notice some similarities with lasagna (maybe that’s why I like it so much). 

 

10. Low FODMAP Spicy Lemon Pasta with Shrimp

While I’m not able to eat seafood, that doesn’t mean anyone who reads this can’t! I wanted to add in a seafood option for those of you who love it. Another plus to this recipe is that it’s a healthier option on top of being low fodmap. The spice in this dish will mostly come from the red pepper flakes so if you’re not a fan of the spicy aspect, I would remove them from the recipe. 

 

11. Low FODMAP Tomato Pasta with Chicken

It’s hard to go wrong with basil and garlic flavoring for a pasta dish. This dish obviously keeps it simple in regard to it’s seasonings and that’s why I love it. The odds of you already having most of the ingredients are high, making it easy to make and still being a delicious low fodmap meal.

 

12. Low FODMAP Chicken Alfredo Pasta Bake

Chicken Alfredo is phenomenal comfort food and is always a perfect dish for dinner. This recipe isn’t just low fodmap, it’s also gluten-free, dairy free, nut free, egg free, and soy free. So if you’re a person with food allergies or other food sensitivities, this recipe will be appropriate for just about any major one. 

 

13. Creamy Tomato & Basil Pasta Bake

Similar to another recipe posted, this tomato and basil pasta takes out the meat and is a cheaper and meat free option for low fodmap pasta! Also this recipe uses grated cheddar cheese, but if you prefer another cheese option then it can easily be replaced. But, make sure any cheese option you choose is also low fodmap!

 

14. Low FODMAP Roasted Red Pepper Pasta

Pinterest users are at it again with another interesting combination for pasta and it’s low fodmap! I say this is an interesting combination because it uses a pumpkin puree for flavor and I’ve honestly never thought to add that to pasta. I haven’t been able to try this recipe out yet, so please let me know below what you think!

 

15. Low FODMAP Pasta Puttanesca

This pasta recipe is a stretch and I put it on the list for those that want to be bold and try something new. I say ‘bold’ because this dish has some interesting ingredients like olives and anchovies. So, it should be obvious this isn’t a recipe to try if you’re not a fan of seafood, specifically anchovies. 

 

Is Pasta Low FODMAP?

Normally, pasta is made with wheat which is why it is normally considered HIGH FODMAP! That being said, there are low FODMAP brands of pasta and are what you should be looking for when making low FODMAP pasta recipes!

 

 

Is Alfredo Sauce Low FODMAP?

Most alfredo sauces will contain butter, heavy cream, and some cheeses. Because of these ingredients, it might not be low FODMAP and it depends entirely on the amount of each ingredient used. As long as less than one gram of lactose is used per serving, then it’s considered low FODMAP. I would recommend checking each individual brand of alfredo sauce or the brands of the ingredients you’re using. 

 

Are Tomatoes Low FODMAP?

Tomatoes do fall into the low FODMAP category and can be digested with minimal issue. However, many tomato sauces add fructose and other sugars, so while a tomato is low FODMAP, a tomato sauce used for pasta might not be!

 

Are Leeks Low Fodmap?

Certain parts of leeks are low fodmap, so it depends which part you cook and eat. The leek leaves are low fodmap as long as you don’t ingest more than 2/3 of a cup. 

The bulbs of leeks are high fodmap and should be avoided if you are sensitive to fodmap.

 

What are Leeks?

Leeks are a great additive to most meals and commonly soups. They’re alliums, making them relatives to chives, shallots, garlic, and onions. They have a similar taste to their cousins and can come off as a sweet onion flavor. 

Their taste is much less intense than an onion though, making them easier to eat by themselves as well. 

 

What is a Low FODMAP Diet?

Many people are been talking about a FODMAP and the low FODMAP diet. Fodmap simply refers to the sugars in foods that can cause intestinal distress. 

The entire purpose of the diet is to help people who suffer from IBS (Irritable Bowel Syndrome).

 

Finding Leeks

Leeks can be found in most grocery stores and are usually sold fresh.

I’d recommend finding leeks with longer leaves if you’re on a low fodmap diet, as those are the ones you’ll get the most bang for your buck. 

 

How To Prepare Leeks

Similar to cooking any fresh vegetable, you should make sure they’re thoroughly washed! 

Once they’re washed, cut them right in the middle, keeping the leaves if you’re using them for a low fodmap diet. After that, they’re all ready to cook. Leeks take very little effort to prepare, another benefit to why they are such a great meal additive. 

 

How To Store Leeks

If you’re planning on storing leeks, you shouldn’t wash or cut them beforehand. 

Also, leeks can leave a very strong smell on anything they’re stored with, so make sure they are tightly wrapped in plastic! The last thing you want is your entire fridge smelling like an onion.

I wouldn’t plan to keep them any longer than two weeks in the fridge either. They last a little longer than some vegetables, but after two weeks of storage I wouldn’t trust them as an ingredient. 

 

Summary

Leeks are partially low fodmap, depending on the part you eat. The leaf stalk is lower fodmap when consumed in low amounts. However, the bulb of a leek is very high fodmap and shouldn’t be eaten if you’re on a low fodmap diet.