low fodmap food diary linda - karlijnskitchen.com

Low FODMAP food diary #5 – Linda

Today, you can read Linda’s food diary on the blog. And her food diary is really worth reading because she made and ate a lot of delicious things. Enough low FODMAP inspiration ๐Ÿ™‚ย 

Hi Karlijn’s Kitchen’s blog readers,

My name is Linda Frans, 27 years old and I live in Groningen. I have always liked cooking and baking, but since I started the low FODMAP diet, I like it even more. As you probably know there are quite some ingredients that we “cannot eat”. I really like changing up a recipe so I can still eat it. I also create my own recipes often. I love making pasta’s, one-pot recipes, casseroles, recipes with rice and salads. You can vary a lot with these recipes. I also often make my own snacks, such as bars, muffins and cookies.

low fodmap food diary linda - karlijnskitchen.com

I have IBS since a few years. Last year I had several complaints, such as weight loss and I went to the hospital and to a dietician. The dietician suggested the low FODMAP diet. She sent me a lot of information through email and on Saturday 8th of October 2016 I started the diet. I can still remember how long it took to do groceries that day, but I managed and I soon knew what I could and couldn’t buy. The elimination phase took me a bit longer than it usually does. My obstipation complaints (that I have been having for years) were getting worse and my stomach was bloated and very sensitive. I started re-introduction with a glass of milk and this clearly wasn’t a success. I noticed symptoms within half an hour and they lasted for several days. To wheat, I had a similar reaction. For me, it was really clear that these two groups gave me problems, so I only tested them once. The other fodmap groups were a lot less clear. One day I wouldn’t get a reaction and the other day I didn’t. In between, I started to have more complaints again and because of that, I couldn’t test every week. Last February, my doctor sent me to a gastroenterologist. After several examinations and testing medication, I am now using Constella Linaclotide. This medication didn’t work well in the beginning, but later it did and then I tried introducing some more foods into my diet. Right now the medication is working so-so.

Linda’s low FODMAP food diary (29th of August)

Breakfast (8.45)
For a while, I have been trying to eat something different for breakfast every day. As some of you might recognize, I have periods where I eat the same thing for breakfast every morning. Oats are one of the ingredients that I use often. Such as this morning, I made oatmeal. I made this with lactose-free milk and I mixed some cinnamon and flaxseed into the porridge. As a topping, I used banana, blueberries, pumpkin seeds, sunflower seeds walnuts and almonds. But there are so many possibilities for toppings! I also like strawberries, raspberries, cacao nibs, coconut flakes etc. Sometimes I also stir some cacao powder into the oatmeal. But I also make mug cakes, breakfast pizzas and oat-banana pancakes for breakfast.

low fodmap food diary linda - karlijnskitchen.com

Lactose-free yoghurt with homemade granola andย blueberries also is a breakfast that I love. With my breakfast, I always drink a mug of green tea.

Snack (10.45)
A cup of coffee with 2 cubes of gluten- and lactose-free milk chocolate with hazelnuts. When I am working, my morning snack is usually fruit or a homemade oat bar or muffin.

low fodmap food diary linda - karlijnskitchen.com

Lunch (12.30)
I ate my lunch in the sun in the garden. Today my lunch was a gluten-free rosemary focaccia. On the focaccia, I put some cream cheese, ham and some slices of cucumber and tomato. Next to that, I drank a bottle of water with some elderflower syrup and some slices of lime. I found this syrup in the shop last week and it is very good. Usually, I only drink water and green tea during the day. Today my lunch was a bun, but it could also have been crackers, rice cakes, normal gluten-free bread or a salad.

low fodmap food diary linda - karlijnskitchen.com

Snacks (15.00)
Since 1.5 – 2 years I am crazy about peanut butter. My favourite snack in the afternoon is a rice cake with 100% peanut butter. I drink a glass of green tea with it.

low fodmap food diary linda - karlijnskitchen.com

Dinner (17.30)
Tonight I had a large salad with crispy chicken for dinner. My salad contained: rocket lettuce mix, cucumber, red bell pepper, cherry tomatoes, pine nuts, a boiled egg, crispy chicken and a bit of mustard-dill dressing. For the crispy chicken, I put cornflakes with Provencal spices and a bit of olive oil in a food processor. I roll the chicken through some rice flour and then egg and then through the cornflakes mixture. I bake it crispy in an air fryer or oven.

low fodmap food diary linda - karlijnskitchen.com

Snacks (18.45 – 20.00 – 21.00)
I drink a large glass of water. Around 8 o’clock I usually have a large cup of green tea or coffee with a cookie or cake. Tonight I had a lactose-free cappuccino and a gluten- and lactose-free cake with pieces of chocolate.

low fodmap food diary linda - karlijnskitchen.com

Sometimes I also snack on some natural chips or nuts in the evening. Tonight I had a few peanuts with 4 gluten-free olive oil rosemary crackers. And I drank a large glass of water.

low fodmap food diary linda - karlijnskitchen.com

I hope you enjoyed reading my food diary!

With love,


Thank you for sharing your food diary Linda and thank you for telling us so much about the things that you usually eat. You ate and made a lot of delicious things. The crispy chicken with cornflakes sounds super good!ย 

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