Welcome to Karlijn’s Kitchen! If you have IBS and follow the low FODMAP diet (or are starting the diet), then you have come to the right place! I follow the (modified) low FODMAP diet since 2014 and on Karlijn’s Kitchen, I help fodmappers with tips & tricks for following the diet. I share easy low FODMAP recipes and lots of information. I want to help you to make life with IBS more comfortable and fun. I believe that you can continue to enjoy eating and cooking also when you have intolerances and that is what I want to show you here! I have made this page as a guide, so you can find all the important information on the blog in one place!
Starting the diet
The FODMAP diet can be really overwhelming in the beginning. To understand the basics, I advise you to read the following blogs first:
Are you going to start low FODMAP cooking? Then read my explanation on how to make recipes low FODMAP.
When you are following a limiting diet, it is really nice to have a few cookbooks available that contain only recipes that you can eat. So you don’t have to think about which recipes are or aren’t low FODMAP. I have a few low FODMAP cookbooks that I really like and I have listed here.
Low FODMAP supplements
There are several supplements on the market that people with IBS can use to better digest several FODMAP groups. Quite well known are lactase supplements. These are pills that you take when you eat something with lactose in it. The pills contain lactase, which is the enzyme needed to break down lactose in your intestines. This is very handy when you are in a restaurant! With the pills you can for example drink a cappuccino or eat an ice cream without problems. Since a while there are also supplements on the market that do the same for the FODMAP groups fructans and galactans (found in foods such as onion, garlic and beans) and fructose. This is great for when you eat in a restaurant. Look at the blogs below for more information:
- What are lactase supplements and how do you use them?
- All about FODMAP supplements
- Fructase: a supplement for fructose
- Quatrase forte: a supplement for the FODMAP groups fructans, galactans, lactose and fructose.
During the low FODMAP diet it is nice to get support from people who really understand what the FODMAP diet is, with whom you can share your story and ask questions to. Because of that, I started the Karlijn’s Kitchen low FODMAP community on Facebook. In this community we answer each other’s questions and help each other. Definitely join if you aren’t a member yet!
Low FODMAP recipes
All recipes on Karlijn’s Kitchen are suitable for the low FODMAP diet. If a recipe is not low FODMAP (that almost never happens), I mention this clearly in the recipe. The recipes are suitable for the elimination phase and in the notes I always explain how to use ingredients that are limited low FODMAP and what a low FODMAP serving size is. Therefore it is important to always read the text and the notes with the recipe. If you have finished the re-introduction phase and you know how you react to the different FODMAP groups, you can easily tweak recipes a little. By for example adding a little more of a vegetable that you tolerate well or by using spelt flour instead of gluten-free flour when you tolerate spelt flour well.
Almost all recipes that I share are gluten-free, lactose-free or low lactose. Some recipes are also vegan or vegetarian. If that is the case, you can see that in the tags below the blogpost. If you click a tag, you go to all the recipes in that category. In the tags you can also find specific recipes for holidays, such as Christmas, Easter or Valentine’s day or recipes with a specific ingredient, such as rice, pasta, chicken and soup. With the tags you can easily navigate to different categories on the blog.
It can be quite a challenge to think of low FODMAP snacks that you can eat when you are just starting out. I have shared several blogs with inspiration for low FODMAP snacks:
- Low FODMAP snacks that you can buy in the supermarket
- 26 healthy low FODMAP snacks
- Freezer-friendly low FODMAP snacks
- Low FODMAP snacks
- 10 low FODMAP party snacks
Populair snacks to make from scratch
If you have some more time, you can bake some healthy snacks yourself. These are the most popular healthy snacks on the blog:
- Yoghurt bread rolls
- Healthy cheesecake
- Healthy banana oat cookies
- Banana bread
- Carrot cake bliss balls with peanut butter
- Healthy blueberry muffins
- Chocolate zucchini bread
Popular low FODMAP cakes, cookies and desserts
I have made quite a lot of low FODMAP versions of cake and dessert recipes in the last few years. I love baking and I really couldn’t go without a yummy piece of cake now and then. Luckily, you can make a low FODMAP version of almost everything. These are the most popular cake and dessert recipes on the blog:
- New York cheesecake
- Strawberry cheesecake
- Carrot cake cheesecake
- Speculaas chunks
- Chocolate chip cookies
- Lemon cake
- Oreo brownies
- Lemon curd crumble bars
- Naked cake
- Blueberry cheesecake
FODMAP dinner recipes
Tasty and simple recipes for dinner are essential too. Go here to see all quick & easy recipes on the blog & on this page you can find all dinner recipes. Or check out one of the favourite recipes from Karlijn’s Kitchen visitors:
- 33 healthy dinner recipes
- 10 low FODMAP chicken recipes
- 12x low FODMAP soup
- 3 super quick recipes for dinner
- Pasta with salmon and cream cheese
- Nasi goreng with homemade spices mix
- Chicken tikka masala
- Best gluten-free pizza ever
- Lasagna bolognese
- Tomato soup with meatballs
- Taco bake
- Risotto with spinach pesto
- Crustless quiche with spinach and chicken
- Dutch beef stew
FODMAP recipes for lunch
Yummy lunch recipes and simple ideas for lunch to take to work or school:
- 8 healthy lunch ideas for work
- Making your own sourdough spelt bread
- Buckwheat pancakes
- Zucchini-carrot soup with coconut milk
- Brie frittata
- Low FODMAP sandwich toppings
- Carrot soup with ginger
- Grilled chicken salad
- Spanish tortilla
- Simple egg wrap
FODMAP recipes for breakfast
Whether you like sweet breakfasts, such as snickers oatmeal or a breakfast brownie, or rather have something savoury in the morning: on the blog you can find inspiration for all kinds of breakfast! See a few favourites below:
- 10 healthy low FODMAP breakfast recipes
- Healthy breakfast brownie
- Snickers oatmeal
- Healthy pumpkin granola
- Polenta porridge with red fruits
- Healthy strawberry crumble
- Healthy waffles
- Savoury oatmeal
- Egg muffins with smoked salmon
- Scrambled tofu
Low FODMAP on holidays
Eating low FODMAP on holiday, how do you do that? And are there specific tips for certain countries? I have written a blog about several of my holidays and shared my low FODMAP tips and experiences for these places. You can see them here:
- 7 tips for eating low FODMAP on holiday
- Low FODMAP meal prep for a long flight
- Eating low FODMAP in London
- Eating low FODMAP in Italy – Lake Garda
- Eating low FODMAP in Italy – Cinque terre
- Eating low FODMAP in Italy – Bologna
- Eating low FODMAP in Morocco
- Eating low FODMAP in Croatia – Krk
Do you always want to be up-to-date about my newest blogs? Then subscribe to the Karlijn’s Kitchen e-mail community below! You will receive my free e-book with 10 essential FODMAP tips and you will get my newsletter every two weeks, where I share the newest low FODMAP recipes, tips and more. Follow me on Facebook, Instagram, Pinterest and Bloglovin too to not miss anything!
Good luck with the low FODMAP diet! If you have any questions, you can always send me a message on social media, tag me in the Karlijn’s Kitchen Facebook community or send me an e-mail!
Together we go for a calm belly!
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