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Kirsten Jackson Consultant BSc Hons PG Cert RD

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50 Low FODMAP Recipes – Dietitian Approved

by Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert 2 Comments

Low FODMAP recipes can be hard to come by, that’s why we have rounded up 50 recipes for you to experiment with!

This post is organised into;

  • Low FODMAP breakfast recipes
  • Low FODMAP lunch recipes
  • Low FODMAP side recipes
  • Low FODMAP evening meals
  • Low FODMAP desserts

We hope that you enjoy this post and it helps your confidence to grow whilst on the diet

low FODMAP recipes

Table of Contents

  • Low FODMAP breakfast recipes: 
  • Low FODMAP lunch recipes
  • Low FODMAP Recipes for the evening
  • Low FODMAP recipes for side dishes:
  • Low FODMAP desserts
  • How to convert recipes to be low FODMAP recipes
    • Here are our top tips;
  • Summary

Low FODMAP breakfast recipes: 

Eating regulary is important for IBS and so skipping breakfast is not an option. Sadly, most go-to breakfasts such as cereals and toast contain FODMAPs.

Yes you can opt for a safe bowl of rice krispies but your gut will not thank you for the lack of fibre. Then you have plain oatmeal which is just boring.

Below we have a mix of sweet and savoury options depending on the day and what works for you. You will spot some ‘classic’ breakfasts, along with options to give a try. 

  1. Low FODMAP Mini Banana Pancakes
  2. Low FODMAP Banana Oat Cookies
  3. Low FODMAP Ham & Cheese Scones – Recipes 
  4. Low FODMAP Breakfast Smoothie 
  5. Caramelised Banana with Low FODMAP Porridge 
  6. Low FODMAP Green Smoothie 
  7. Low FODMAP Overnight Oats & Chia – Recipes 
  8. Crispy Baked Low FODMAP Hash Browns 
  9. Low FODMAP High Protein Peanut Butter Muffins 
  10. Shakshuka for one (low FODMAP, gluten-free and lactose-free) 

Low FODMAP lunch recipes

Lunch may pose another threat to your low FODMAP journey as you quickly realise that most work canteen options are off the menu.

Your typical sandwich is a no go and most salads are laced with garlic. So the best option is to get organised and make your lunch the night before.

Below, we have listed a whole range of low FODMAP recipes for your lunch. Some recipes that even the whole family can enjoy. 

  1. Easy-to-Make Ham & Cheese Low FODMAP Quiche 
  2. Low FODMAP Carrot and Coriander Soup
  3. Low FODMAP Thai Salmon Fishcakes
  4. Low FODMAP Italian Sub 
  5. Low FODMAP Miso Soup   
  6. Low FODMAP Chicken, Cheese & Broccoli Twice-Baked Stuffed Potatoes 
  7. Low FODMAP Avocado Toast
  8. Low FODMAP Forbidden Rice Salad with Sesame & Kale 
  9. Low FODMAP Mushroom Omelette  
  10. Grilled cheese sandwich on sourdough bread Low FODMAP 

Low FODMAP Recipes for the evening

Evening meals can be tricky to navigate on the low FODMAP diet.

You may be cooking for more than one and don’t really want to cook multiple dinners or provide a meal which tastes of nothing. 

Or perhaps you are cooking for yourself and really don’t have the energy to cook elaborately after a long day of work.

Do not worry! We have an entire list of suitable, low FODMAP recipes for evening meals.

No evening meal needs to lack taste, comfort and creativity. See below for your go-to home cooking dishes, vegetarian and alternative cuisines to try. 

  1. Low FODMAP Chicken Alfredo Pasta Bake
  2. Low FODMAP Shepherd’s Pie
  3. Low FODMAP Teriyaki Salmon Bowl
  4. Low FODMAP Spaghetti Bolognese
  5. Low FODMAP Moroccan Lamb Shanks with Pomegranate & Mint    
  6. Low FODMAP Sticky Pork Ribs
  7. Low FODMAP Mediterranean Tuna Salad with Chickpeas
  8. Low FODMAP Aubergine Curry 
  9. Oven-baked egg & chips recipe (Low FODMAP) 
  10. Low FODMAP Vegan Shepherd’s Pie 

Low FODMAP recipes for side dishes:

So you have the main event sorted for your meal and are pretty confident it is low FODMAP. BUT what about a side to go with it?

Have you ever considered the FODMAP content of sauces before? Usually these contain both onion and garlic.

Rather than suffering through dry or tasteless food, we have you covered!

On the low FODMAP diet, side dishes can still be full of taste and flavour to compliment any main meal. Amaze your guests and family with these side dishes, the FODMAP way. 

  1. Low FODMAP Gorgeous Roast Vegetables   
  2. Low FODMAP Flatbreads
  3. Low FODMAP roasted pumpkin
  4. Low FODMAP Crispy Polenta Bites
  5. Low FODMAP Honey Roasted Chili Lime Chicken Wings 
  6. Low FODMAP Yoghurt and Cucumber dip
  7. Low FODMAP Party Dips 
  8. Loaded Low FODMAP Kale Chips – Recipes 
  9. Low FODMAP Barbecued Aubergine Slices    
  10. Low FODMAP Scampi 

Low FODMAP desserts

Do you have a sweet tooth? 

Many common desserts like ice-cream and cake are high FODMAPs. 

Whilst you may think that you can do 4 weeks without a sugary treat, it isn’t realistic. This sort of mindset can cause you to veer off the diet and undo all the good work you have managed.

Instead we recommend trying some of the below low FODMAP recipes which will allow you to enjoy a dessert without symptoms.

  1. Low FODMAP lemon myrtle sorbet recipe | Monash FODMAP 
  2. Low FODMAP pumpkin pie (gluten-free) 
  3. Low FODMAP Decadent Chocolate Brownies 
  4. Low FODMAP Red Velvet Cake with Cooked Vanilla Icing 
  5. Low FODMAP Strawberry Cheesecake 🍓 
  6. Knafeh – Simply FODMAP 
  7. Low FODMAP Carrot Cake 
  8. Strawberry & Chia Pudding Low FODMAP 
  9. Lemon Tart in a Gluten-Free Shortbread Crust Low FODMAP 
  10. Low FODMAP Salted Caramel Apple Pecan Pie 

How to convert recipes to be low FODMAP recipes

Sometimes the low FODMAP diet can seem overwhelming. You may feel that you need to go in search of lots of new recipes.

This is not the case. Instead, you can make small ingredient swaps to make your favourite dishes into low FODMAP recipes.

Here are our top tips;

  • Pasta -> low FODMAP gluten free pasta (rice or corn flour)
  • Wheat noodles -> rice or soba noodles
  • Wheat tortillas -> corn tortillas 
  • Bread -> sourdough spelt bread or gluten free low FODMAP bread
  • Cheese -> most cheeses are low FODMAP, serving sizes are recommended. Check the Monash low FODMAP app!
  • Honey -> swap to maple syrup, rice syrup or table sugar.
  • Fish and meat -> Already low FODMAP, be sure to check these are free from rubs, batter and sauces. 

Summary

There are a huge range of low FODMAP recipes available now to allow anyone on this diet to enjoy tasty food.

All we would suggest is that you take time to plan the diet and your meals into your routine before you start.

Article written by Camilla Donaldson BSc Hons Nutrition reviewed by Kirsten Jackson

Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

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.

Filed Under: Low FODMAP Recipes Tagged With: low FODMAP recipes

About Kirsten Jackson Consultant Dietitian BSc Hons, RD, PG Cert

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.

Previous Post: « Chickpeas & FODMAPs – are chickpeas safe to have on the low FODMAP diet?
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Reader Interactions

Comments

  1. Sue Woolley says

    at

    Hi Kirsten, my name is Sue Woolley &I live on Anglesey, I have been suffering with gastro problems for a while. I have had recently a colonoscopy and endoscopy on the 8th of August. The report came back I have patches of diverticulitis, also I have colitis, IBS, and I feel I can’t eat just anything.
    I would be grateful if you could help me out of this suffering till I hear from you, yours truly Susan Woolley.

    Reply
    • Kirsten Jackson Specialist Dietitian says

      at

      Hi Sue! please can you drop us an email at admin@thefoodtreatmentclinic.com thank you!

      Reply

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I would love to know - how does your work impact y I would love to know - how does your work impact your gut health?👇👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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😬 Do you have a food intolerance? Comment below 😬 Do you have a food intolerance? Comment below.

😳 Despite the multiple tests out there claiming to diagnose food intolerances, you can't actually test for an intolerance 😅. This means many people are wasting 💰💰 and following restrictive diets unnecessarily.

🙏 If you have symptoms of an intolerance then 1/ go to your GP to have some routine tests to ensure the symptoms aren't coming from other conditions and then if these all come back negative adopt our Take Control approach of using the scientifically backed low FODMAP diet approach to identify your actual intolerances with a registered dietitian support.

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😊️ Instead of going through this alone, adopt the Take Control approach of community..​this could look like taking a step to reach out to a loved one that will you trust or joining an online group of other people with IBS who 'get it'. Doing this will make you feel seen when your IBS takes you for a ride. 
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Having IBS can really take a toll on your mental​​​​​​​​​​​​​​​​
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😢 The question I often get asked by many of my 😢 The question I often get asked by many of my clients is ‘where do I start’. Misinformation about IBS is rampant on social media and can often leave us feeling confused and overwhelmed about what is actually best to help manage our IBS and where we should start making changes.​​​​​​​​​​​​​​​​
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😬 Anyone relate? 💩 Many people I talkt to a 😬 Anyone relate?

💩 Many people I talkt to are trying to manage their IBS through restriction. The irony being that even with avoiding multiple foods, they still have symptoms.

🙏 Whilst you may have some food intolerances, it shouldn't be multiple. A restrictive diet will worsen your gut health. Instead of avoiding multiple foods and Still having symptoms adopt the Take Control approach of following the low FODMAP diet to identify specific food triggers and tolerance levels.

❤️ Don't forget to download your free IBS morning routine -  link in bio.

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📰Check out my interview contributions in @cosmo 📰Check out my interview contributions in @cosmopolitanuk

🧅🍹🍎 Whilst this article points out 10 common IBS triggers, it's important to note that everyone will have different tolerance levels and there is no 1 cookie cutter diet for people with IBS.

🙏 To find out your intolerances it is important to work through the low FODMAP process which will give you specific answers.

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👉Anyone else feel like they just can't catch a break from IBS for just one minute? IBS is a debilitating condition that can impact so many aspects of your life, the big and the small things - they can all be a struggle when you have IBS!​​​​​​​​
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👍 But what if you could fully understand your IBS so you were able to identify your triggers AND improve your gut health so it was less sensitive? This would allow you to get on with tasks big or small without feeling overwhelmed. The Take Control 2.0 approach allows you to look at all aspects of your life to give you back control of your life!​​​​​​​​
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🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​​​​​​​​​
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Can you add anymore? Comment below👇 ​​​​​​​​​​​​​​​​
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😪 When following a low FODMAP diet, consuming enough fibre may be challenging as often high fibre foods are restricted. However, eating enough fibre is essential for helping bulk and soften stools! ​​​​​​​​​​​​​​​​
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🤩 Life should not have to be this challenging! ​​​​​​​​Using the Take Control 2.0 approach can allow you to discover foods and drinks which you can tolerate to improve your fibre intake - which is so important for gut health!​​​​​​​​
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🥳 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#IBSfibre #ibs #ibsdiet #ibsmanagement​​​​​​​​​​​​​​​​
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🙋🏼‍♀️ I am a huge advocate of the Mediterranean diet because it is repeatedly shown to be the best option for our health regardless of what is studied. AND especially in gut health.

💩 Including wholegrain, oily fish, plenty of veggies, fruits, nuts and olive oil is easy with a few tweaks to any diet!

✅ Swap your white carbs to brown
✅ Add 2 portions of fish per week - one should be oily like mackerel or salmon
✅ Eat the rainbow with fruit and veg
✅ Snack on nuts
✅ Switch your oil to olive oil

💩💩 What could you do this week to make your diet more in line with the Mediterranean diet? comment below 👇
DO YOU MOVE FOR YOUR GUT HEALTH? Comment below 👇​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
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🥵 We get told that the more intense we exercise, the better. But exercising intensely can trigger our IBS, making us feel confused about the best way to stay healthy and control our symptoms. ​​​​​​​​
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🤔 In reality, people like to over complicate exercise. This is why we use the term 'movement' in the Take Control method. Avoid the confusion and keep it simple by going for a daily 30 min gentle walk and you will see the benefits!​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​​
🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​​​​​​​​​
​​​​​​​​​​​​​​​​​​​​​​​​
#ibs #walking #movement #irritablebowelsyndrome #ibsexpert #ibs diet #ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealthiskey #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth
🤔 Can you relate to any of these comments? Let 🤔 Can you relate to any of these comments? Let me know below 👇 ​​​​​​​​
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😔 When you have IBS, you may feel that how you come across appears rude at times. IBS impacts every area of your life and you can feel you are constantly having to cover it up. Over time, this style of 'coping' can leave you feeling pretty isolated.​​​​​​​​
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🙏 Instead of treading water with your symptoms, use research proven methods such as the low FODMAP diet process and mindfulness (part of the Take Control approach) to move forward with your symptoms and regain confidence in yourself and your social life!​​​​​​​​
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🎉 🎉 I am giving away a FREE IBS morning routine guide which you can download via the link in my bio.​​​​​​​​
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#ibs #ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #chronichealth
⏩ Do you suffer from bloating? Comment below 👇​​​​​​​​
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🤰 Bloating is a common symptom for those suffering with uncontrolled IBS. Having bloating which is unpredictable and there everyday will make you feel tired, impact your relationship with your body and give you real anxiety about eating food.​​​​​​​​
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⏩ Instead of suffering with unpredictable bloating try the Take Control 2.0 approach of using the low FODMAP diet to identify your dietary triggers. By doing this, you can avoid foods which cause you bloating and start to feel more confident in your body.​​​​​​​​
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🎉 Would you like to start the day in a way which would benefit your gut? Download my FREE IBS morning guide! Link in bio.​​​​​​​​​​​​​​​​
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#ibsbloattips #ibsbloat #ibs #ibsdiet #ibsmanagement #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree #gutinstinct #healthygut #ibsd #ibsmanagement #ibssymptomrelief #ibshelp
WHAT WOULD YOU ADD? Comment below 👇 ​​​​​​​​​​​​​​​​
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😣 IBS is a condition that others cannot see. As humans, we struggle to understand or truly believe in things that we can't touch, hold or see. As a result, IBS sufferers often feel quite alone.⠀⠀⠀⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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😇 IBS is estimated to affect 5-10% of the worldwide population - so you really aren’t alone! Follow the Take Control process of finding a community to support you - there are lots of online forums where you can chat and share your worries with other people who completely understand. ​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning routine guide! Link in bio.⠀⠀⠀⠀⠀⠀​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #mumlife #dubaimom #constipation #chronicpain #chronicallyunwell #women'shealth #ibswishes
⁉️ Have you heard of these symptoms before?

😳 Both of these symptoms can be caused by a few things and one of them is bowel cancer. But we don't know based on symptoms alone so please go and get checked.

🩸Blood can appear on a toilet tissue, in the toilet bowl or it can look like part or all of your stool is black.

⚖️ Unexplained weight loss means that you have lost weight despite eating adequate calories and not really changing your exercise routine. It can be common in IBS to lose weight but this is due to eating less food and so it is explainable.

🙏🙏 If you have either of these symptoms please see your doctor to get checked, don't take the chance.

#bowelcancer #cancer #theibsdietitian
😭 Can you relate? Comment below👇👇​​​​​​​​​​​​​​​​​​
😫 Suffering from IBS can be difficult and burdensome especially when trying to go about your daily life. IBS is a condition that cannot be seen which makes it even more difficult for others to understand and can often feel very isolating😢. 

👉 Instead of keeping this condition to yourself, adopt the Take Control principle of community and get support from people who also have this condition. You can do this by opening up to friends (1 in 10 people have this!) or joining  online FB groups - this way you won't feel so alone in your fight! 
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​

#ibs diet #ibsbehindthescene ibs #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #bloating #irritablebowelsyndrome #fodmapfree  #healthygut #goodguthealth #gutfood #fermentedfoods #trustyourgut #chronichealth #microbiome #dubaidietitian #londondietitian #dubailife #dairyfree #prebiotics
🤔 WHICH ONES DID YOU KNOW? Comment below 👇 ​​​​​​​​​​​​​​​​
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😞 IBS is a very complex disorder to navigate by yourself. It’s more than just altering your diet, a lot of factors are at play with your IBS. Trying to work out what triggers your IBS is an absolute mind field.​​​​​​​​​​​​​​​​
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Adopting the Take Control Method, where the 4 pillars of IBS relief are all addressed (diet, movement, mental health and sleep), has helped so many of my clients to achieve that ultimate symptom relief because it considers EVERYTHING, not just what you out in your mouth.​​​​​​​​​​​​​​​​
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🎉 🎉 Fed up of trying everything you can but nothing seems to be working? Download my FREE IBS morning guide - link in bio.​​​​​​​​​​​​​​​​
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#ibsdiet #guthealth #ibsfood #guthealth #lowfodmapdiet #guthealthy #guthealing #guthealthdiet #guthealthiskey #bloating #gutmicrobes #gutscience #healthylife #lowfodmapdiet #bloating #irritablebowelsyndrome #fodmapfree  #gutinstinct #healthygut #ibsd #ibd #tea #5steps #chronichealth #multifactorial. #chronicallyunwell #endo #ibstype #ibstyping #ibsc
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