Welcome to Karlijn’s Kitchen!
Hi, I’m Karlijn. I’m a food blogger, content creator, SEO consultant, and I have over 10 years of experience with the FODMAP diet. I live near Eindhoven in the Netherlands with my boyfriend. On Karlijn’s Kitchen, I create recipes for anyone dealing with food intolerances.
My main focus is on people following the FODMAP diet. Most of my recipes are also gluten-free and low in lactose. I share easy and delicious recipes that anyone can make. No complicated dishes that keep you in the kitchen for hours.
I truly believe that even with food intolerances, you can enjoy a varied and flavorful diet. And I love inspiring you to do just that here on Karlijn’s Kitchen!
I also share helpful low FODMAP and gluten-free tips and recipe videos on Instagram, TikTok, and YouTube.
I hope you find inspiration here and enjoy all the tasty recipes on my blog!
Why this blog?
I started Karlijn’s Kitchen in 2014, when I began following the FODMAP diet myself to manage my IBS symptoms. Back then, there was very little information available about the diet, let alone recipes. I was honestly afraid I’d never be able to eat anything tasty again.
Through my blog, I want to show you that this isn’t the case at all. Low FODMAP cooking can be absolutely delicious. It doesn’t have to be bland or boring! I love cooking, and I enjoy making others happy with my meals and baked goods.
What started as a hobby has grown into a blog that now receives over 250,000 monthly visits. Alongside my job as an SEO consultant, I happily spend many of my free hours cooking, photographing new recipes, and writing blog posts.
By now, you’ll find over 500 low FODMAP recipes on my website, along with tons of helpful tips and information about the FODMAP diet. How do you handle the diet during social events or while traveling?
Which foods are safe to eat during the elimination phase, and which ones should you avoid? You’ll find all of that here!
Let’s stay in touch
Want to stay up to date on new recipes and blog posts? Sign up for the Karlijn’s Kitchen newsletter below to get weekly updates with my latest content.
You can also always send me an email at karlijn(at)karlijnskitchen.com. I do my best to reply to every message personally.
If you’ve made a recipe, I’d love it if you left a comment and a rating on the recipe post!
Is this one of your first visits to Karlijn’s Kitchen? Here are four of the most popular recipes on my blog that you should definitely try:
- Low FODMAP chili con carne
- Low FODMAP granola bars with peanut butter
- Low FODMAP potato soup
- Gluten-free lemon cake
29 Comments
Hi Karlijn,
I am very interested in what you are using for bread! So far this has been the hardest part for me. I seem to be able to find what to eat, but I miss the bread so much! What are you using? Are you baking your own or are you able to purchase something ready made? So far everything I have bought tasted horrible! I live in Chicago, so we do have a huge amount of options for me to investigate….
Thank you for what you are doing!!!
Karlijn,
As a woman who is much older than you (I have a daughter your age), I am amazed, comforted, and encouraged by your story and your approach. I am just starting this low FODMAP journey at age 67, and I am both furious and in grief about the changes I have to make. Reading your story shakes some sense into this old head, and I thank you!
Christine
Thank you so much for your kind words Christine! I have gone through the same anger and grief when I started the diet, but at one point I decided that being sad was not going to help me. I am still frustrated sometimes, but I try to look at it from a positive angle. The diet really helped me a lot and I hope it will help you too!
New to FODMAP but convinced it’s first time I feel I can control the pain and severe symptoms of IBS-D. I do miss a cookie or a pie slice and I don’t necessarily like to cook but I live in small town America and don’t have access to a bakery I could work with for treats. I miss gooey caramels but sugar is my arch enemy and I don’t do chemical substitutes at all (I get migraines) you got any ideas?
Hi Patty, can you not have any sugar? What about substitutes such as maple syrup or rice syrup? Or does that give the same issues
Hi
Do you have a recipe book with all your recipes in or are they only available on your website?
Kind regards
Hi Lee-Ann, I have an e-book but currently it is only available in Dutch. I hope to publish it in English soon too!
Hi Karlijn, I have been diagnosed with IBS many years ago, (I am 71 now) and was advised to stop eating gluten. That made a little difference but after a struggle with diarrhoea at the end of 2017 I read about FODMAPS on the internet. Following the guidelines I immediately started feeling better. But the restrictions made it boring and I didn’t feel like preparing anything anymore. This afternoon I found your blog and all the wonderful recipes. I am looking forward to testing them and to eating appetizing food again. Thank you so much for sharing. Baie dankie, ek sien uit daarna om die resepte uit te toets! (Just a little Afrikaans.)
Keep well, Elria
Dankjewel Elria! I am happy to help! Thank you so much for the nice comment and for teaching me a little Afrikaans! 🙂
I am new to this diet and yes, it gets a little depressing regarding the limits on gluten and some of the vegetables and fruits. I have IBS-D. I am also off red meat, milk, certain cheeses. I am looking for some recipes that will be a little more exciting. I am a foodie. The good news is I am losing weight :-).
Dear Karlijn
I’m so glad I found your recipes. I love that you are so positive about managing IBS.
Thank you
You’re welcome Anne. I am happy to hear that 🙂
Dear,
I love your website, it is very nice.
Your website was recommended to me by my dietitian as a guide for meals I can make.
But I am slightly confused. As I am new to FODMAP I am looking for recipes I can make in the 1st phase, the elimination phase. But I can not see these as a category,
How can I know which are the recipes I can make in this phase and which not?
Thank you!
Hi Ajda, I make all my recipes so that they are suitable for the 1st phase. So you can use all the recipes on the blog. If there is anything in a recipe that you have to be careful with in the 1st phase, I always mention that.
I am so grateful to have found this site. I now have hope knowing others share my same sysptoms.
I am assuming this the blog site.
Happy blogging…
Happy to hear that! It is always soothing to find out that there are other people who understand what you are going through.
I just found out your blog and feel so lucky about it!
I live in Greece and face IBS probs since 2015..I tried so many different diets, therapies and medication but nothing worked..
I started using the FODMAP app 2 years ago but did not take it seriously at all taking into account that I love going out in fancy restos, I am a strong wine lover as well..this winter things deteriorated that much so I decided to do something urgently..I started low FODMAP diet and I feel so much better from the 1st month..I gave up alcohol as well that helps a lot..I feel a bit awkward as going out is not the same any more but I will give it a try because seeing my belly flat at last is something I have missed for years..
Thank you for the amazing job you do in this blog,
Io.
I am happy to hear that you feel so much better and that you find my blog helpful 🙂
Hello Karlijn and everyone,
I have stumbled across your blog and am amazed at how much information you provide here including great low-FODMAP recipes. I am an Integrative Nutrition & Gut health coach and I have been through the low-FODMAP diet myself and have been able to reintroduce most of the food back except gluten because of high IgA.
I just wanted to let everyone know, that IBS is just a name, but not an actual diagnosis! 80% of people diagnosed with IBS have SIBO, a small intestinal bacteria overgrowth, and when treated it resolves most of the gut issues. There can be other underlying issues and it’s always important to find the underlying root cause of the IBS diagnosis.
I came upon your website through other websites (mainly about FODMAPS) and sooooooo glad I did! Your story sounds SOOOOO much like my own! I have tried all the diets you can think of and have been completely exhausted with it all!!! I have been having issues since I was twelve years old and I am now 60! That’s a very long time to be dealing with stomach issues after ANY and EVERY meal I eat! It doesn’t matter! You can’t go out to eat or stray too far from home, let alone travel! Your website is a breath of fresh air for a chronic thorn in my side!! I have been studying FODMAPS and have started the elimination phase and am looking to reintroduce in about a week. The sad part is I don’t want to start back introducing for the fear of it all!! I can’t say its bee pain free since I started but it is DEFINITELY a lot better since. I extended the phase for an extra week because of some further irritation. Fears of cooking and the do’s and don’ts have been quieted since I found your site and I look forward to reintroducing with many of your, what looks to be, delicious recipes! Thanks so much for ALLLLLL your amazing info!
You’re welcome Felicia! I am so happy I could help 🙂
I have been diagnosed with SIBO and will soon see a dietician to discuss the FODMAP diet. I am feeling very overwhelmed as had never heard of it. I am so pleased to have found your excellent website. I am looking forward to trying lots of recipes and will let you know how I get on.
Hello, Karlijn,
Thank you for your blog and great information. I am 67 and learned the lovely art of yeast breads and pastries, pies, cakes, puddings and general cooking from my Southern mother, a gracious and fearless woman who loved to cook and try out new recipes. She encouraged my curiosity in everything I did and applauded my successes. My brothers and I lovingly carry on her legacy.
Eight years ago I was diagnosed with lactose intolerant IBS. I stayed away from milk, continued eating my frozen, sprouted bread I had eaten since it first was introduced. Imagine my recent shock at not being able to bend over or sometimes walk in the morning after my ritual toast and hot milk before bed. So I did my own elimination diet. Wheat, rye, most grains, inulin, and dairy (except some cheeses, butter, and Kefir in moderation). It’s watermelon season. That’s my next try. I am not only losing some weight from my change, but my inflated mid-section has deflated. I have joyfully baked and cooked for decades for myself and others (for fun and as a side income). I’m getting the basics down, so now to try my hand at baking bread and related items once more. Again, I’m glad I stumbled onto your blog.
Barbara
Hi Barbara, thank you so much for sharing some of your background! I am happy to hear that you are feeling better. I hope that you will enjoy baking some foods from scratch again!
Thank you for all your help on this interesting journey. Your blogs and recipes are so helpful. I am trying reintroduction and all was going well until onion! Initially all seemed ok but then I noticed I was gassy again and now I am nearly a week with constipation! How do you deal with this? Thank you.
It is best to stick to the elimination phase again until your symptoms settle. After that you can continue testing the next group
Thank you for doing this. I am just starting my journey with the low Fodmap, so this is very helpful.
So happy to of found this!! After SIBO and misdiagnosis (gerd-ibs) in 2020 I finally discovered Low Fodmap and going on 5 years now of living bye it. We travel alot and have consider writing a blog to help people. I would love to share my experiences. This summer I have a long trip from London, Scotland and Ireland. So the London blog is amazing!! I also did west coast Bryce, Zion, Grand Canyon… definitely struggled! I’m of San Francisco and Yosemite in March, any pointers would be amazing!! I can also share the many places I’ve been and the spots I found super accommodating (Hawaii) !!!
Hi Joanne, I am happy you’ve found my blog useful! In this blog, I wrote about my experiences on the west coast of the USA, including Yosemite and San Francisco: https://www.karlijnskitchen.com/en/eating-low-fodmap-on-the-west-coast-of-america/
Maybe you can find some tips there?