As much as you may love pesto, it is not suitable on the low FODMAP diet.
In this post I will share a recipe that is easy to whip up and suitable for your new IBS diet.
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Where Does Pesto Come From?
Pesto was first used in the 16th century and comes from Italy.
Traditionally, pesto is made with crushed garlic, basil and pine nuts blended with Parmesan cheese and olive oil.
This may sound yummy but sadly garlic is high in FODMAPs. So if you are on the restriction part of the diet or can not tolerate fructans then you need to avoid regular pesto.
My Low FODMAP Pesto Recipe
- ½ cup pine nuts
- 3 oz. Parmesan, grated (about ¾ cup)
- 6 cups basil leaves (about 3 bunches)
- ¾ cup garlic infused olive oil
- 1 tsp salt
Simple – just add it all to a food processor and hit the button!
How Can I use My Low FODMAP Pesto
You can combine this pesto with foods such as chick pea pasta, sourdough bread or use it as a dip for low FODMAP vegetables.
Kirsten Jackson is a UK registered Consultant Gastroenterology Dietitian and founder of The Food Treatment Clinic. She has undergone many qualifications to get where she is today, including a UK BSc Honours Degree in Dietetics and Post-Graduate Certificate in Advanced Dietetics. In addition to this, she has FODMAP Training from Kings College London University. Kirsten set up The Food Treatment Clinic in 2015 after first experiencing digestive problems herself. She felt that the NHS was unable to provide the support individuals needed and went on to specialise in this area before opening a bespoke IBS service. Kirsten also participates in charity work as an Expert Advisor for the IBS Network. In addition, she can be seen in publications such as Cosmopolitan and The Telegraph discussing IBS as an Official Media Spokesperson to the IBS Network.