Free Webinar: Starting the Low-FODMAP Diet? What You Need to Know

I am thrilled to share that I will host an upcoming webinar, “Starting the Low-FODMAP Diet? What You Need to Know” on Sept. 8th for the New Hope Network NewHope360!

Delicious vegetables and herbs ingredients for tasty cooking around rustic wooden cutting board over dark vintage table top view. Healthy food or vegetarian eating concept. Background layout with free text space.

Paleo, vegan, gluten-free: These food tribes are popular enough that your average person knows what they entail. The low-FODMAP diet is less simple—and less of a permanent lifestyle than its contemporaries.

What foods are safe to eat? Which should be avoided? Who exactly should be giving this diet a try, and how long should they stick to it?

Get answers to these questions (and ask your own) during my free 30-minute expert webinar.

Register here

 Date: Thursday, September 8, 2016
Time: 11 a.m. PT / 12 p.m. MT / 2 p.m. ET

And as an added bonus … 

All Co-op bloggers who register for and attend the webinar will receive a free jar of Classic Almond Butter from Justin’s—one of my fave low-FODMAP treats.

Justin's Classic Almond Butter
Justin’s Classic Almond Butter

Established in 2004 in the home kitchen of health enthusiast Justin Gold, Justin’s supports an on-the-go lifestyle and strives to make a difference everywhere, basing its values on four fundamental pillars: Nourish, Nurture, Inspire and Educate.

Be sure to specify that you’re a Co-op blogger when you register. New Hope will follow up with you after the event to send some samples your way!

Once you register, you’ll receive the information you need to access the webinar in a separate email.   See you there!


Please SHARE this blog post if you know anyone that has painful symptoms of IBS and wants to learn more about the low-FODMAP diet! Thanks in advance!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Tuna Salad Recipe with SafeCatch Tuna

safecatch eliteThis year at Expo West 2016 I had the pleasure of meeting the crew behind an awesome brand, SafeCatch. I’m big into seafood, but especially seafood that’s done right.  I’m talking tuna in this case – canned tuna.  Yeah, that’s right – canned tuna can be amazing if you try SafeCatch.  Have you ever thought (dreamed, hoped) that tuna could be tastier and healthier for you?  Well you don’t have to put up with boring tuna any longer.  Ever since I tried SafeCatch I have been hooked (ah hem, pardon the pun).

About SafeCatch and Why They Rock

You might have read an older post of mine where I talk about SafeCatch, but if not, here’s the lowdown again: SafeCatch has a pretty meticulous protocol for testing every single fish for high levels of mercury.   They have the strictest mercury limits of any brand and their product Safe Catch Elite is the only tuna brand that passes Consumer Reports “Low Mercury” criteria for pregnant women and kids.

Make sure you grab the SafeCatch coupon below with my recipe!

Safe Catch also tastes exceptional.  If you weren’t aware, most canned tuna companies pre-cook their tuna and use additives and fillers to put flavor back into the fish.  These brands will put the tuna on racks which drains out over 80% of the natural omega-3s and added benefits. In order to really appreciate Safe Catch, you would need to try it yourself.  When I had a taste test I thought it was like having freshly caught tuna, grilled and served to me.  Safe Catch doesn’t remove the delicious juices from the fish, so you get the full flavor of the fish and a nice dose of Omega 3s with every bite.  The way they do it is by using a unique cooking process called ‘Raw Packing’ where they take hand cut tuna steaks and pack them in the can, and cook in the can to retain 100% of the Omega-3s, natural vitamins and minerals.  They also don’t add any broth, oil, or water to their tuna. Safe Catch tuna is just cooked in its natural fish oils for a very fresh flavor!

Bryan, CEO, Co-Founder, SafeCatch

“Our baby boy Dylan loves Safe Catch tuna right out of the can. It feels great to feed him tuna that builds his brain without the fear of unknown mercury levels. I believe purity is a key link to health and biodiversity. I want to protect purity in our oceans, lakes, and rivers for the next generation.”

What else is awesome about Safe Catch?

  1. Safe Catch is non-GMO and BPA free and dolphin safe
  2. Safe Catch tuna is traceable from catch to can and they only buy from captains whose fish come from managed and sustainable stocks
  3. Their limit for Safe Catch Elite Wild Tuna is ten times (10x) stricter than the FDA mercury action limit and their limit for Wild Albacore Tuna is three times (3x) stricter than the FDA mercury action limit
  4. If one fish doesn’t meet their purity standards they don’t buy it
  5. They don’t add any fillers or additives, unless where salt is noted, they don’t add anything except tuna.

I can’t see myself purchasing any other brand now other than Safe Catch.  If you want to make the most awesome tuna salad, tuna casserole, tuna tomato and bacon sandwich or tuna melt, go to this link for the Safe Catch store finder.

President, Co-Founder
, SafeCatch

“I want people to have access to affordable and healthy seafood. The choices consumers make impact our food and ecosystems. I think people are excited to implement solutions to protect purity. My goal is to put the need to test for impurities out of business.”

low fodmap tuna salad recipe

Along with my delicious recipe today, I was able to secure a coupon for you from SafeCatch! When you shop online, get 15% your entire order  with the promo code: FODMAPLIFE   Happy Shopping here on!

Low-FODMAP Tuna Salad with Grapes and Turmeric

Serves 2


  • 2 medium red bell peppers (or 1 pepper, *see notes)
  • 1 can SafeCatch Tuna
  • 1/4 cup, grapes – raw
  • 1/2  teaspoon turmeric, ground
  • 1/8 teaspoon cayenne pepper
  • 1/2 tablespoon low-FODMAP mayonnaise (I like Sir Kensington’s Classic Mayonnaise)
  • 4 macadamia nuts, halved
  • 2 butter lettuce leaves


  1. Cut tops off of red bell peppers and clean out seeds.  Apply olive oil to outside of peppers.  Place in glass casserole dish and broil on high for 2-4 minutes or until slightly charred on top.  Remove from oven and place on two plates lined with butter lettuce.
  2. Place tuna, grapes, turmeric, cayenne pepper, mayonnaise and macadamia nuts in food processor and pulse until nuts are chopped.
  3. Spoon tuna salad into peppers and remaining on butter lettuce (*you can also serve tuna salad in half of one red bell pepper and remaining tuna on one butter lettuce leaf).  Enjoy with one serving of crackers made with low-FODMAP ingredients such as Crunchmaster Multi-Seed Crackers.

Nutrition: Calories 311 | Fat: 10g | Protein: 38g | Sodium: 645mg | Fiber: 5g | Carbohydrates: 18g | Sugar: 12g

safecatch tuna low fodmap recipe2

Enjoy this recipe!  Be sure to comment below and share this post with friends.  Thanks!  ~Colleen

An Interview with the FODMAP Friendly Food Program


Laura Kalac

Recently I had the chance to interview Laura Kalac, Business Development and Marketing Manager for FODMAP Friendly.  She had some pretty exciting news to share about low-FODMAP products and also explains the way the FODMAP Friendly certification program works.  Read on!

Incorporating the FODMAP Friendly logo, the FODMAP Friendly certification program is the only registered certification trademark worldwide certifying FODMAP levels in food products that have been laboratory tested to be low in FODMAP’s. It is designed to enable consumers with symptoms of Irritable Bowel Syndrome (IBS) who are following a Low FODMAP diet to easily identify and select suitable packaged food products. This easily recognizable “FODMAP Friendly” logo assists people with such symptoms to shop and eat with confidence.fodmap friendly program

Colleen Francioli: For your certification program, how long is the average turnaround in getting one product tested and certified?

Laura Kalac: All new manufacturers must first submit a preliminary application form. Our team of experts then screen the products in the office, and arrange for testing via DTS Food Labs – Australia’s largest food testing laboratory. Testing is usually completed with a ten day turnaround, after which time eligible brands are granted a FODMAP Friendly license and Certification for the approved products.

CF: Do you have any advice to lend for someone who is developing a product and wants to get certified?

LK: Creating FODMAP Friendly products is a fantastic initiative to service those 1 in 7 individuals affected by IBS type symptoms, using a diet low in FODMAPs to manage their condition! However, for a manufacturer not as familiar with high and low FODMAP containing ingredients, there may be a little trial and error involved. We work with prospective manufacturers and provide guidance where we can, to assist and support in this process. Ultimately everything has to be independently tested to be verified, but we can definitely help with the initial process. Obviously due to our experience specifically in this area we are very knowledgeable in the process.

CF: What is the main reason why any products fail the first round of testing?

LK: Products which fail to pass FODMAP testing  do so for one main reason. The overall ratio of ingredients in a product is too high in total FODMAPs to be deemed eligible for approval. In this instance it is suggested that the ratio of ingredients be adjusted accordingly, or modified in some way.

Knowing the specific FODMAP content of each ingredient is vital when combining them to make the end product.

CF: How many products did you test in 2013?  How many in 2015?  How many so far in 2016?

LK: Many products have been independently tested to date! We currently have over 400 tested foods, with many more in the works throughout 2016. So far this year we have tested close to 100 products.

CF: How many U.S. brands have utilized your certification program?

LK: There are several brands in the midst of having products tested, and one manufacturer with a range of products is now licensed and their products will be launched in the next few months with quite a large marketing campaign – this is very exciting as it is the first US brand to be Certified as FODMAP Friendly!


Keep up with news from FODMAP Friendly by following them on social and check out their blog!  Comment below with the types of products you’d like to see certified low-FODMAP!

Spread the News! Low-FODMAP Book Signing in N. County San Diego

Dear Readers!  If you or someone you know has IBS and lives in San Diego or Southern California, please share the blog post about my upcoming book signing.  Thank you in advance!
Low-FODMAP Diet Cookbook Signing in San Diego for Those with Irritable Bowel Syndrome (IBS)
A new cookbook by Colleen Francioli includes over 300 gluten-free and low-FODMAP recipes, for symptom-free living from IBS
(Encinitas, CA) June 1, 2016 – Nutritionist and author Colleen Francioli will be signing copies of her book, The Everything® Low-FODMAP Diet Cookbook at the 2GOOD2B Bakery In Encinitas on June 5th, 2016 from 2pm to 3:30pm.  Her book is perfect for those looking to find relief from uncomfortable, painful or embarrassing symptoms of Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO).
A Certified Nutritionist and founder of, Colleen provides over 300 low-FODMAP and gluten-free recipes plus the basics of the low-FODMAP diet, an elimination diet.  The Everything® Low-FODMAP Diet Cookbook is available for order now and published in May 2016 by F+W Media, one of the largest special interest publishers in the world.
Admission to the book signing is free but RSVPs are requested as refreshments will be provided.  Please RSVP here:
What exactly is the low-FODMAP diet and what are FODMAPs? Scientists have discovered that FODMAPs, a collection of short-chain carbohydrates (sugars and fibers) that are difficult to digest, are often the source of digestive issues and are now known to trigger symptoms of IBS and SIBO.  FODMAPs are found in many common foods like wheat (pasta, pizza, bread), milk, beans, apples, mushrooms, honey, agave, inulin and other vegetables, fruits, and sweeteners.
Following an elimination diet such as the low-FODMAP diet can be difficult, however the author drew on her own personal experience with IBS and what she learned from her fans of FODMAP Life to provide crowd-pleasing recipes and several tips for diet success.  “I once suffered from IBS with symptoms sometimes lasting for days, weeks or even months.  It affected so many aspects of my life until I found the low-FODMAP diet and began teaching others what I had learned” says Francioli.  “The low-FODMAP diet can be confusing but with my book, sufferers of IBS will quickly become acquainted with low-FODMAP foods and ingredients thus boosting their confidence and creativity to make satisfying meals, even if they lead a busy life.”
Book SigningMore than a cookbook, The Everything® Low-FODMAP Diet Cookbook includes a chapter dedicated to the basics of the diet, as well as advice and tips like how to read labels to find low- or high-FODMAPs, how to eat out on the diet, how to plan meals, and how to work in stress relief for a calm body and mind. Menu plans, low- and high-FODMAP food lists and diet resources can also be found in the appendices.  The recipes featured are flavorful and fun; some have been inspired by different cultures; most are very easy to make; and some are popular favorites re-created to be low-FODMAP.
Cookbook Signing Info:
When – Sunday, June 5, 2016 from 2:00 PM to 3:30 PM (PDT)
Where – 2Good2B Bakery – 204 North El Camino Real, Encinitas, CA 92024
The Everything® Low-FODMAP Diet Cookbook is available now from these booksellers: Amazon:, Barnes & Noble:, Indiebound: and Target: Publisher: F+W Media. Publish Date: May 6, 2016
# # #
About the Author
Colleen Francioli, CNC educates and coaches those with IBS, other functional gastrointestinal disorders (FGIDs) and food intolerances. She once suffered from IBS herself and has since found life balance with the low-FODMAP diet, an elimination diet developed in Australia, proven to help relieve symptoms of IBS.  Colleen started her to help others with IBS learn how to choose the right foods and stress relief instead of pharma drugs. Colleen is a trained photographer and sommelier. Her background includes working as a digital marketing strategist, mostly for clients in the health and wellness sectors.

Rice Milk Gets the Low-FODMAP Green Light from Monash!

rice milk low fodmapThere’s been a lot of back and forth about rice milk and whether or not it’s low or high in FODMAPs. Monash University had warned us in August of 2015 and in earlier reports that rice milk had an overall rating of HIGH when consumed at a 1/4 or 1/2 cup. I am happy to share with you that rice milk has definitely received the green light to be low in FODMAPs.

Stick to a low-FODMAP serving of 200ml, otherwise high quantities could mean high amounts of the FODMAP fructans (the “O” in FODMAP, Oligosaccharides)

doctor jane muir monash universityDr. Jane Muir, Head of Translational Nutrition Science in the Department of Gastroenterology, Central Clinical School, Monash University and her team have conducted some further testing and analyzing and reported on Sunday that rice milk is LOW in FODMAPs. That’s great news for vegans, vegetarians and anyone that enjoys non-dairy milk.

Here’s a snippet from their blog post: “We have now reviewed the rating for rice milk and will be modifying this accordingly. We have given a safe (low level green rating) for 200 ml of rice milk per sitting. The results for the Australian, UK and US will be in the app very soon. We apologize for any confusion this may have caused – but this is science in action! and part of the ongoing research and refinement of the Monash University Low FODMAP diet. Be careful: There are still some fructans present in some rice milks and therefore we do not recommend very high quantities of rice milk in one sitting.” You can take a look at the full post here.

And since we are on the topic, here are other non-dairy milk options for you that are low in FODMAPs, with low-FODMAP servings:

  • Almond milk (1 cup)
  • Coconut milk, canned (1/2 cup)
  • Coconut (UHT-ultra high temperature) (1/2 cup) (150 ml, moderate in FODMAPs)
  • Oat milk (1/8 cup)
  • Hemp milk (1 cup)
  • Soy milk (soy protein 1 cup)
  • Soya milk unsweetened (hulled soya beans) (1/4 cup) (1/2 cup moderate in FODMAPs)*contains moderate amounts of Oligos-GOS. Limit intake

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Check Out these 30 Low-FODMAP Breakfast and Brunch Recipes!

joana mygutfeeling
Joana from

I have some things in common with my friend Joana over at  We both speak Portuguese (although it’s her native language so she’s a bit more proficient!), we both have sensitive guts and IBS, we both feel better due to the low-FODMAP diet changing our lives and we LOVE to cook good food.  I love the array of recipes and the beautiful photos on her blog and if you have any friends that speak Portuguese she has a section about the low-FODMAP diet written in Portuguese and all her recipes are also translated as well.

A couple times now Joana has invited myself and other talented professionals who create recipes and blog about the low-FODMAP diet to take part in a roundup of low-FODMAP recipes.  The most recent roundup included 30 low-FODMAP breakfast and brunch recipes.  There’s a lot of variety, as well as tasty and delicious-looking recipes.  Check them out and start your day symptom free with one of these delicious ‪#‎lowfodmap‬ Breakfast & Brunch recipes!


You can also pin these awesome recipes for later:

Here’s a picture below of one of my newest recipes which was included in Joana’s list.  It’s from my new book The Everything® Low-FODMAP Diet Cookbook.  You can purchase it from these booksellers: Amazon:, Barnes & Noble:, Indiebound: and Target: Publisher: F+W Media.


Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme



New Recipe: Low-FODMAP Blueberry Lavender Pancakes

I love lavender.  I love the color and the sweet floral fragrance…I love the sight of lavender fields, the smell of lavender essential oils and I also love lavender in foods.

Lavender gives baked goods and pancakes a lovely taste, and also goes well with lemon flavors.  I was looking for a reason to experiment with pancakes recently, and am very pleased with the recipe below, and I think you will just love these pancakes and the hint of lavender along with the delicate blueberries.

You can learn about the history of lavender here.  I also love the recipe here for Lemon and Lavender Chicken -just be sure to swap out the high-FODMAP honey for low-FODMAP maple syrup.

I adapted the recipe below from Bob’s Red Mill Fluffy Gluten Free Pancakes recipe.  When I worked with Bob’s Red Mill recipe, at first it seemed a little too dry so I added more milk and also swapped olive oil for coconut oil.  The other additions I made to their basic recipe was to add in fresh blueberries and No. 3 Lavender Infused Simple Syrup from Sonoma and Co.

I had fun styling this photograph and dripping the delicious maple syrup on top…can you just taste the pancakes now?  My Mother’s gorgeous Belleek China Shamrock Teapot can be seen in the background, along with flowers from my garden and a white vase from the table settings we used for my wedding.
low fodmap blueberry lavender pancakes

Low-FODMAP Blueberry Lavender Pancakes

*TIP – When buying flours make sure you read labels to ensure no high-FODMAPs are in the ingredient list.  I like using Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour for many of my recipes.


  1. Preheat a griddle or frying pan to medium or medium-high heat (350 – 375°F).
  2. Combine the flour, baking powder, baking soda and salt in a medium bowl.
  3. Place coconut oil in a microwave-safe bowl and melt on high for 30-45 seconds (microwave times vary).
  4. In a separate bowl, whisk together the eggs, milk, melted coconut oil and simple syrup.
  5. Using a wire whisk, combine wet ingredients into dry ingredients and whisk until smooth.  Gently fold in blueberries.
  6. Ladle approximately ⅓ cup pancake batter onto hot griddle or pan. Once bubbly and edges begin to thicken and are dry, flip to opposite side.  Cook on each side for about 3 – 4 minutes per side.
  7. Garnish with a pinch of confectioner’s sugar and edible lavender if desired!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme