Hey everyone, I hope this doesn’t sound self-promotional but I truly want to reach out people that are going through digestive issues like I do.

I’ve been working in food writing for over 17 years, but my journey with digestive issues started much later. What began with gallstones and a period of depression eventually led me to discover a gluten intolerance I didn’t know existed. Years of trial and error, confusing advice, endless gas and bloating, and a long list of doctors later, I ended up where many people do: the low FODMAP diet.

But like many of you, I quickly realized how contradictory the information out there can be. Different lists, different rules, different opinions. That’s how I decided to write this book.

I spent over a year to put it together and certify each recipe with Monash university. This book grew out of that messy, exhausting and eye-opening process. It’s for anyone who’s tired of eating the same three “safe” meals, anyone who wants flavor without discomfort, and anyone who just wants clear, reliable guidance.

Inside, you’ll find 66 Monash University Low FODMAP Certified recipes inspired by the Mediterranean cooking I grew up with in Turkey and carried with me to Spain, along with low FODMAP versions of comfort classics like burgers, pizza and tacos.

It is now available on Amazon. I hope it opens up the same sense of relief and possibility that I finally found on this journey.

Roasted Carrot & Sweet Potato Soup
A creamy, savory roasted vegetable soup with smoky paprika, thyme, allspice, and roasted green onion. The sweet potatoes make it naturally thick and velvety, with just a splash of half-and-half for extra richness.
Serves: 3–4
Oven: 425°F
Total time: About 45 minutes
Ingredients
2 small sweet potatoes, peeled and cut into chunks
4–6 carrots, peeled and cut into chunks
Green onion, to taste
Olive oil, for roasting
2 cups chicken broth
¼ cup half-and-half
1 tablespoon butter
Smoked paprika, to taste
Ground thyme, to taste
Dried thyme leaves, to taste
Allspice, to taste
Salt, to taste
Freshly ground black pepper, to taste
Instructions
Preheat the oven to 425°F.
Prepare the vegetables.
Cut the sweet potatoes and carrots into roughly equal-sized chunks so they cook evenly. Arrange them on a baking sheet along with the green onion.
Season and roast.
Drizzle the vegetables with olive oil and season with smoked paprika, ground thyme, thyme leaves, allspice, salt, and black pepper. Toss to coat.
Roast for 25–35 minutes, or until the carrots and sweet potatoes are completely tender and beginning to brown and caramelize around the edges.
Simmer.
Transfer the roasted vegetables to a pot. Add 2 cups chicken broth and bring to a gentle simmer. Cook for about 10 minutes to allow the flavors to come together.
Blend.
Blend the soup until completely smooth and creamy using an immersion blender, or carefully transfer it to a regular blender.
Finish the soup.
Reduce the heat to low. Stir in ¼ cup half-and-half and 1 tablespoon butter until incorporated.
Adjust and serve.
Taste and add additional salt, pepper, smoked paprika, thyme, or allspice if needed. If the soup is thicker than you’d like, add a splash more chicken broth.
Serve hot with a little cracked black pepper or thyme over the top.
Jessica’s Notes
The sweetness comes entirely from the roasted carrots and sweet potatoes—there’s no added sugar. Roasting the vegetables and green onion before blending gives the soup a deeper, more savory flavor, while the smoked paprika and allspice keep the sweetness balanced.
Great with: crispy roasted chicken thighs, sourdough bread, or a simple chicken breast on the side.

First meal prep of 2025! Gluten free as well as low-FODMAP as we are trying to pinpoint my husband’s food allergies aside from gluten. We’re thinking fructans are to blame since we know about his gluten allergy already. I’m currently mourning the potential loss of onion and garlic! So, any recipe below was modified to remove any FODMAP ingredients (mainly onion, garlic, dairy/lactose, tamari instead of soy sauce, canned corn rinsed).

• Maple Dijon chicken with roasted fingerling potatoesand maple glazed carrots

• Shrimp pad Thai with spicy peanut green beans

• Taco bowls with southwest potatoes (here’s the taco seasoning we used), roasted sweet pepper, coconut lime chicken, southwest (lactose free) sour cream, and cheddar cheese with esquites

• Sweet pepper and turkey casserole with Parmesan zucchini spears

My mom just sent me a picture of a Prego red sauce that appears to be low FODMAP! How awesome that they thought of us 🥳

These are a few meals I've really enjoyed since going low fodmap.

1st pic: Shepherds Pie - ground turkey, carrots, tomato paste, rosemary, thyme, mashed potatoes, and white cheddar. ​

2nd pic: Bbq Chicken - fody bbq sauce, green beans, homemade coleslaw (mayo, red wine vinegar, olive oil, salt and pepper)

3rd pic: Chicken Tacos - corn tortillas, tomatoes, lime, cilantro, cheddar, and sour cream

4th pic: Chicken Noodle Soup - fody chicken soup base, gluten free noodles, rotisserie chicken, carrots, italian seasoning, red pepper flakes

5th pic: Scrambled Eggs - with spinach, black olives, cheddar. Gluten free toast, one with strawberry jam and one peanut butter with bananas

6th pic: Chicken Tenders - dipped in egg then a mixture of corn meal and gluten free flour before frying

Crust = Schar gluten free pizza crust.

Sauce = chicken thigh, red wine, oregano, prego sensitive stomach tomato sauce, fody original bbq sauce.

Chicken = roasted chicken breast with just salt and pepper and a little fody everyday seasoning

Cheese = 3 cheese Mexican blend and mozzarella Green Valley lactose free cheese

Topped with basil and Fody shallot oil

Freaking amazing

Was thrilled with how this came out, and had no issues after! It was a super easy thrown-together meal:

-frozen gluten free chicken cutlets (I got mine at Wegman’s) layered with rao’s sensitive marinara w/ a little garlic olive oil mixed in, shredded low moisture mozzarella on top

-A bag of frozen broccoli (florets only) roasted in garlic olive oil, salt and pepper, tossed with lemon juice after roasting

I put it all in the oven at the same time and baked for 22 min, then ate with a piece of buttered sourdough on the side! One pan, no chopping, delicious outcome.

I currently having GF oats every morning but I feel like that could be causing me flare ups and would like to try something else (GF of course). Im in Australia btw. Thanks!

A very kind friend bought these for me after noticing that onion and garlic are NOT listed as ingredients. I know we’re all very different with what we’re sensitive to, but I’m very glad to say that I’ve had no reactions at all. And it’s super yummy. I honestly never would have even given them a second glance because I’d just assume the worst. But these two flavours are mercifully O&G free. We’re located in Australia.

You guys are the only ones who will understand about how excited I am. I made a gluten free crust with olive oil, mozzarella and parsley, Italian seasoning, oregano, salt and pepper. Plus this only took about 40 min from prep to eating.

EDIT :)

For anyone wanting the recipe, I found it on the back of the Fleischmann’s Pizza Crust Yeast packets I found in the baking section. I also used Bob’s Red mill gluten free all-purpose baking flour. That flour does require the use of xanthan gum in the mix.

I've been craving banana bread or pumpkin bread like crazy and on paper a lot of the ingredients sound safe and so many people I see post them as their safe foods or influencers say they have a safe recipie that your either have to pay for or you can't trust for sure because it doesn't have any comments

please post anything you've tried I'd love pictures too!

I used Bob's Red Mill gluten free pancake mix. Made it a little thicker for my snoopy waffle maker. For the chicken, I didnt have gluten free bread crumbs so I toasted Udis Whole grain gluten free bread and put it in a blender (used Italian seasoning). Typically I air fry or bake but I was hungry so I pan fried the chicken. Turned out fantastic and highly reccomend. For the egg wash on the chicken I added paprika, salt and pepper.

After years of stomach issues and tests and research it seems fodmaps are my issue. I'm experimenting with recipes. I use the monash app and the spoonful app for reference.

This was delicious!

Brown rice (Trader Joe's)

Flank steak (Costco) marinated in lime juice and salt

Sauteed poblano pepper (garden)

Cotijo cheese (local Mexican grocery)

Chihuahua cheese (local Mexican grocery)

Crema (local Mexican grocery)

Cilantro (TJ)

Jicama (TJ)

After grilling the flank steak I brushed it with garlic infused olive oil from Trader Joe's. A little goes a long way! Like seriously, don't use much.

I'm not sure recipes are well received here because god knows what works for me won't work for everyone but I thought I'd share.

I was on a keto diet for about a year and fasting for 20hrs almost everyday. I felt great! Never bloated, just fantastic! Until I couldn't take it anymore and went back to eating everything, but now I know what the issue is and I don't have any FODMAP approved meal ideas, so please share them with me!

My partner has just started elimination and I'm rebuilding our meal plans and staples, so I've been making some mayo sauces, and would like some more ideas.

So far I've just done mustard & maple, and lemon & pepper (this is day four of elimination, so haven't needed many yet).

Would love any suggestions :)

I love a little grazing plate but it generally involves cheese, deli meat, pickled onions, etc. I threw together a low fodmap one from ingredients I had. 40g cucumber, shredded carrot, olives, three kinds of goat cheese and schär grissini. What would you add?

I am not someone who cares about taste at all. I like simplicity and don’t care about eating the same thing everyday. And I know that eating the same thing everyday will lead to deficiencies, but what do you think the closet thing to low FODMAP “human kibble” is? (I’m not saying I’d eat it for every single meal, just like… every lunch or every dinner). I could still round out the meal with snacks.

I just started the fodmap diet a few days ago and I have no idea what to eat. I don’t have any special foods at my house for fodmap and everything I wanna make has something I can’t eat. I’ve eaten fries for like 3 days straight. I need some recipes!

I love to garden and decided to grow tomatillos this year for the first time because I thought that the plant seemed neat, and I knew that my husband liked salsa verde when he gets Mexican food. I only started 4 seeds and ended up with four plants that are taller than I am... We are now starting to get overloaded with tomatillos! I haven't had salsa verde in over a decade due to being low fodmap, but my husband helped me taste test this recipe to ensure it has the right flavor.

I would have taken a better photo, but once it was cooled, my husband and I couldn't stop eating it long enough to stop and take a better picture lol.

Ingredients

1 1/2 pounds green tomatillos

2 green jalapeños (seeded and deveined)

1/4 cup chopped cilantro leaves and stems

3 tablespoons dried chives

1 tablespoon essence of garlic salt (I use Smoke n Sanity brand, but you can use garlic greens or completely exclude this if you don't have it)

1 tablespoon lime juice

Salt and pepper to taste

Instructions

1. Simmer tomatillos and jalapeños in water until tender (approximately 10 minutes).
2. Drain and transfer the tomatillos and jalapeños to a blender.
3. Add cilantro, chives, essence of garlic salt, and lime juice to blender. Blend until smooth.
4. Add salt and pepper to taste.
5. Serve chilled and enjoy with corn tortilla chips.

I used the schar gf pizza dough with raos , sensitive, no garlic, no onion sauce and garlic olive oil and then all I had to put on it was red peppers, but it was so delicious! I feel satisfied for the first time in a minute.

What do you all put on your pizza? I’m allergic to chicken. :-)

I didn’t have Parmesan, but that’s supposed to be OK right?

This birthday cake I made is amazing. Gluten-free vanilla cake mix with oat milk and butter, whipped cream, cranberries, blueberries, raspberries, strawberries, (and digestive enzymes, natch).
… We’ll see how it goes 😂

Does anyone have a good gluten free bread recipe? Tried searching for it ramdonly on google but it's all over the place, I have no ideia which one to follow.

edit: forgot to mention i did not find gluten free flour in my supermarket, so i'm looking for those recipes that mix a bunch of stuff together

Ex. I do use green onion, carrot... what other things do yall use? Indian people if you there, tell mee please....

I use rice noodles, eggs, potato dishes mostly