Low FODMAP Vegetarian Round Up

October is vegetarian month! Now I personally am not vegan or vegetarian but I do love eat vegan and vegetarian food and try to include these types of meals into my weekly meal plan.

To celebrate Vegetarian month I’ve rounded up 5 vegetarian low FODMAP delicious recipes from a few of my favourite FODMAP bloggers.

1) VEGAN LEMON ROASTED POTATO SALAD WITH CUCUMBER, MINT, CAPERS & COCONUT YOGHURT

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Georgia from @georgeats a gluten free low FODMAP follower from Melbourne who’s recipe and food photography is totally drool worthy you wish there was a food delivery service for it.

Get the recipe

Georgia has also recently published a FODMAP friendly cookbook - find it here

2) PAN FRIED GNOCCHI WITH BASIL PESTO

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I’ve been a follower of Emma from She Can’t Eat What for years - she is also a IBS suffer and is on a mission to help others have a healthy, happy gut - one FODMAP-friendly recipe at a time.

Get the recipe

Emma also has a cookbook backed by the FODMAP friendly program - buy here

3) KALE, TOMATO & QUINOA SALAD WITH LEMON DRESSING

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Kate Scarlata is a registered dietician from the US who specialises in digestive health and is a low FODMAP expert.

Get the recipe

4) LOW FODMAP ORANGE MISO ROAST VEGGIE & LENTIL SALAD

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Alana from A Little Bit Yummy is a IBS & coeliac warrior who shares delicious FODMAP recipes and lots of resources on her website. All recipes on her blog are checked by a registered dietitian and are FODMAP safe for the elimination phase.

Get the recipe

5) SPICY MISO RAMEN

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Our final vegetarian recipe is from Haley from Low FODMAPPer, a fellow low FODMAPer who found huge relief after only beginning the diet for a few weeks. Her Spicy Ramen looks delicious.

Get the recipe


Steps I take to settle my stomach

Hot water with lemon and ginger

After I posted and got so many lovely comments on my bloated photo on Instagram I’d thought I write a blog post and share what I do when my tummy is upset.

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When my stomach is upset, bloated or I’m just feeling average I will turn to the steps below to help settle it and give myself some relief

  1. Drink peppermint tea

  2. Hot water with lemon and ginger

  3. Pineapple anti-inflammatory drink, find the recipe below

  4. Up my bone broth intake (I aim to drink at least 1 cup daily)

  5. Doing some gentle exercise - a slow walk or some yoga. I love the yoga for digestion by Adriene. Find the link here https://www.youtube.com/watch?v=hbguV_f6XOo

  6. Not being too hard on myself / stressing about ‘eating too much that doesn’t agree with me’. Stress often makes its worse!

  7. A lie down / rest with a hot water bottle or wheat pack

I often alternate between all of the above drinks during the day to help and don’t limit drinking them to only when feeling “off” - these are drinks I often consume daily. X

Hot water with lemon and ginger

Pineapple anti-inflammatory drink

From Good Magazine

Pineapple skins contain protein bromelain, that helps digestion & healing. Simply boil pineapple skin, preserving the medicinal properties & add ginger & turmeric. This refreshing tonic takes 25 minutes & is a great substitute for a glass of wine.

Serves 10

1 pineapple peel, crown, scraps
1 piece turmeric
1 knob of ginger
Water, enough to cover

Place everything in a medium pot & cover with water. Simmer on a medium-low heat for about 30 minutes. Cover pot with a lid & let it infuse for 25 more minutes. 

Strain everything into a jar & place it in the fridge until cold. Serve cold with plenty of ice or you can also enjoy it hot

Like this post? Why not check out my tips for eating out while being low FODMAP here