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



How to Make a Low-FODMAP Shrub with Sonoma Syrup Co.

Have you ever been to Sonoma?  I haven’t.  I’ve only had the pleasure of visiting Napa, to go tasting at a few wineries, enjoy delicious food and say “yes!” to my husband when he proposed.  So Napa has a special place in my heart but I’ve heard I may like Sonoma even more.  My sommelier friends have told me that the soul of Sonoma is much different than Napa.  David Bolling for Great American Country writes: “Sonoma really is unique. There’s no place in California, nor the entire country, that combines beauty, history, wine and real estate into a genuine community.”  One of these days I will visit Sonoma, but in the meantime, I’ve got Sonoma Syrup Co. on my mind.

Sonoma Syrup Co. was founded in 2002 by Karin Campion.  A lifelong resident of California, Karin created her company to “capture and share the quintessential flavors of Sonoma.” Her Infused Simple Syrups were first made using her own kitchen garden.  Drawing upon her experience with botanicals, cooking, design and her family life is how she develops  a wide variety of foods for different clients.

There are a few products available from Sonoma Syrup like American Artisan Infused Simple Syrups, as well as Extract Blends, Bar Mixers, and Apple Cider Infused Drinking Vinegar.  The possibilities for recipes using all of these products seems endless!  You can check out all of their products online or buy them through these retailers.  Today I will share recipes using some of the syrups and delicious apple cider infused drinking vinegar (up to 2 tablespoons of apple cider vinegar is low in FODMAPs according to Monash University – and that’s good news because some people believe it may help soothe their gut).

Before I share my first recipe using Sonoma Syrup Co.’s products, have you ever heard of a shrub?  I learned how to make one by checking out Michael Dietsch’s recipe for a Cold-Processed Shrub on Serious Eats.  He describes a shrub as “an acidulated beverage made of fruit juice, sugar, and other ingredients…prior to the invention of refrigeration, a shrub syrup was a means of preserving fruit long past its picking. Shrubs were popular in Colonial America, mixed with cool water to provide a pick-me-up on hot summer days.”

Michael also points out that acid varies by different shrub recipes, and that some recipes call for either fruit juice or vinegar and some shrub recipes are prepared using alcohol that steeps with the fruit, acid, and sugar.

Starting the process of making a shrub featuring Sonoma Syrup Co. Apple Cider Infused Drinking Vinegar. A few Infused Simple Syrups sit patiently in the background
Starting the process of making a shrub featuring Sonoma Syrup Co. Apple Cider Infused Drinking Vinegar. A few Infused Simple Syrups sit patiently in the background

Shrub Uses

I made a shrub using Sonoma Syrup Co.’s Apple Cider Infused Drinking Vinegar and absolutely loved the outcome.  If you’re wondering what you can do after you’ve made your shrub, I have a few ideas for you:

  • Use your shrub as an apéritif or as an alternative to bitters in a low-FODMAP cocktail
  • Use one part Cold-Pressed Strawberry Raspberry Shrub (recipe below) and add to four parts of a low-FODMAP serving of alcohol such as champagne or sparkling wine
  • Add a ½ oz of shrub and about ½ oz still water to a glass of your favorite red table wine (courtesy of
  • Add one part shrub of choice to four parts water in a microwaveable mug with a slice of lemon.  Microwave until hot and then add and a slice of fresh ginger.
  • Use one part shrub to four parts water or soda water (soda water is carbonated and can sometimes trigger gas or bloating -test your individual tolerance)
  • Use one part blueberry shrub to four parts water or soda water, 1 tablespoon lime juice and 1 teaspoon Sonoma Syrup Co. Mint Infused Simple Syrup plus 3-4 torn mint leaves

“We strive to be as authentic and genuine as our fresh all-natural flavors and use only ingredients made by nature.”  Sonoma Syrup Co. 


Cold-Pressed Strawberry Raspberry Shrub

Makes about 20 to 24 ounces of shrub syrup, enough to make anywhere from 10 to 20 drinks, depending on how much syrup is used per drink.  Use remaining fruit to put back into your cocktail or mocktail, or add to lactose-free vanilla ice cream.

*This recipe was adapted from Michael Dietsch’s recipe for Cold-Processed Shrub on Serious Eats



  1. Place berries or fruit in bowl. Cover with sugar and stir.
  2. Cover with plastic wrap and store in refrigerator until juice exudes from fruit and starts to combine with sugar to form syrup. This may take only 5 or 6 hours, or it may need a couple of days. A longer maceration won’t harm anything, so feel free to leave it in fridge longer than it might need.
  3. Strain syrup from fruit. Press lightly on solids to express any remaining juice/syrup. Scrape remaining sugar into syrup.
  4. Add vinegar and whisk to combine.
  5. Pour through funnel into clean bottle. Cap and shake vigorously, and mark date on bottle. Store in refrigerator.
  6. Check periodically. Some sugar may remain undissolved for up to a few days. Shake to combine. After about a week, acids in juice and vinegar should dissolve sugar entirely.

Store shrub for up to a year in the refrigerator. The acid and sugar will preserve the syrup.

sonoma syrup low fodmap shrub 2Sonoma Darling  (as shown in photo above) 

Enjoy this original Low-FODMAP cocktail recipe that’s perfect for warm weather or after a long day’s work.

  • 1 oz. Cold-Pressed Strawberry Raspberry Shrub
  • 1 oz. vodka (gluten-free vodka for celiac or gluten-sensitivity)
  • 1 teaspoon Sonoma Syrup Co. No. 10 White Ginger American Artisan Infused Simple Syrup
  • 1 tablespoon fresh lemon juice
  • 6-7 ice cubes
  • Optional – top with 3-4 fresh berries or fruit leftover from shrub
  • Optional – garnish with candied ginger


  1. Combine shrub, vodka, syrup, and lemon juice.  Stir well until combined.
  2. Add in ice cubes and fruit and garnish with candied ginger.

Hope you enjoyed the recipes above, I look forward to seeing what you will do with Sonoma Syrup Co. products!  Check back for more of my recipes using Sonoma Syrup Co.’s Mint, Lavender and Meyer Lemon flavors.

Other facts you may appreciate about Sonoma Syrup Co.:

  • Sonoma Syrups are handcrafted in small batch kettles
  • Their bottles are made of recyclable and compostable materials
  • They source locally and organic as much as possible and are close to non-GMO verification
  • Their fruit is natural and picked from organic orchards, fresh botanicals from organic gardens and their sugar is pure cane

*With respect to the vodka used above or for any alcoholic drink -please remember alcohol is a gut irritant and the suggested serving is one serving for women and up to two for men.  Consider limiting alcohol when on the low-FODMAP diet so you can keep your gut calm and more accurately pinpoint your potential IBS triggers.  Also remember alcohol content can vary from one serving of one drink to another. 

My new book The Everything® Low-FODMAP Diet Cookbook is available for pre-order now! Get your copy from Amazon:, Barnes & Noble:, Indiebound: and Target: Publisher: F+W Media. Publish Date: May 6, 2016

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
*Though I was compensated for this review, all the thoughts and opinions are my own.  I do not publish reviews unless I full-heartedly love the products I’ve been given to test out.  If you’d like to send a product to me I will gladly take a look/taste-test to see if I like it and would be up to sharing it with my fans who have IBS and other FGIDs.

Low-FODMAP Easter – Cream Filled Carrot Cake Cookies

easter low fodmap carrot cake cookieThis recipe was adapted from Carrot-Cake Cookies on  Pictured in the photo is a beautiful gift I received from my friend Bridget, a Belleek Celtic mug.  Photos shot with my Canon 5D Mark III.

When I grew up, every Easter morning I remember coming down the stairs, the morning sun streaming through the trees and coming in through the front bay window.  My Mother was almost always in the kitchen with a smile on her face because she knew there was just one thing I couldn’t wait to do – find all the painted eggs she hid in the house.  One of the best parts of my Easter egg hunt was when I found all the eggs and was allowed to open the front door.  That’s where I’d always find my prize – a big Easter basket with a pastel-colored bow (usually yellow), filled with things like candies and a stuffed and very soft stuffed animal rabbit.  I still have a Ty rabbit she gave me, and on the tag it says: “Love, E. Bunny.”

I can’t remember how long the egg hunting tradition carried on for my Mother and I but I may remember finding eggs when I was in my twenties – you can never get too old for stuff like that, especially when your mother or any loved one enjoys it so much!

Enjoy these Spring-inspired Low-FODMAP Cream Filled Carrot Cake Cookies.  If you have little ones what might be fun is to give them the task of spreading the filling in between the cookies.  You could even take a little bit of the filling and mix in different colors of pastel food coloring to make these even more festive.

easter low fodmap carrot cake cookie3These cookies are great with decaf green tea and can also be frozen to enjoy at a later date.


For the Cream Cheese Filling

  • 2 ounces lactose-free cream cheese (from a bar not whipped), room temperature
  • 2 ounces unsalted butter, room temperature
  • 1/4 cup confectioners’ sugar
  • 1 teaspoon fresh lemon juice

For the Cookies

  • 1/2 cup (1 stick) unsalted butter, melted
  • 1/2 cup packed light-brown sugar
  • 1/4 cup turbinado sugar
  • 1 large egg
  • 3/4 cup gluten-free all-purpose flour (without FODMAPs)
  • 1 teaspoon cracked ginger
  • 1/2 teaspoon Himalayan pink rock salt
  • 1 cup gluten-free rolled oats
  • 3/4 cup packed, finely grated, carrots (about 4-5 large carrots)
  • 1/3 cup dried cranberries, no sugar added
  1. Preheat oven to 350°F.

  2. Make filling: With an electric stand mixer (or electric hand mixer), beat cream cheese and butter until smooth. Add sugar and lemon juice; beat until combined. Cover; chill until firm, at least 30 minutes.

  3. Whole frosting is chilling, make cookies: In the bowl of your stand electric mixer, whisk together butter, sugars, and egg. In a medium bowl, whisk together flour, ginger, and salt. Add flour mixture to butter mixture; stir until combined. Mix in oats, carrots, and cranberries.

  4. Drop dough by level tablespoons, 2 inches apart, onto prepared baking sheets. Flatten balls of dough gently with the palm of your hand.  Bake for 16 to 18 minutes. Transfer cookies to a wire rack to cool.

  5. Once cooled, turn half of the cookies over, bottom side up; add about 1 teaspoon chilled cream-cheese filling. Top with remaining cookies, pressing gently to spread filling to edges. Serve immediately.

Don’t forget to follow FODMAP Life 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 Low-FODMAP Updates from Monash University!

When Monash University tests and analyzes new foods, I get a little excited.  OK like really excited.  I nerd out and start to think of all the new dishes or snacks I could create and I think of all the times FODMAP Life fans have asked me “is cider vinegar high in FODMAPs?”  Thankfully now we have a definite answer and you CAN have cider vinegar!  (see serving size listed below for apple cider vinegar with a few other new foods).  This is great because there are some really good recipes for drinks using apple cider vinegar that I find can help with IBS.

If you have not seen the updates yet on your app, you will soon.  In case you are new to my blog and new to the low-FODMAP diet, Monash University research on FODMAPs is your go-to when it comes to which foods are low or high in FODMAPs.  It’s the only source I use.  Why?  Because they actually test and analyze the foods.  When you purchase their app, you help to fund the research that allows all of us to enjoy a longer list of low-FODMAP foods!  Here’s a link to the app:
monash university updatesHere’s a message from Monash on the new update:

“With our app’s new feature allowing your device to update automatically when we release new foods, it can be hard to keep up with what’s new when you’re not being alerted. So here are a few foods you’ll see pop up on your app in the next few days (if they haven’t already!). Keep an eye out for more fresh foods, certified food products, and country-specific foods in the next few weeks!”

Here are some updates I have seen on my phone so far (anything missing I will fill in as I get it):


  • Apple cider vinegar – 2 tablespoons
  • Cumquats – up to 4 peeled or unpeeled
  • Guava – (ripe) 1 medium
  • Kaffir lime leaves – 3 leaves
  • Popcorn – (plain) up to 7 cups (1 packet)

Sage – I am still waiting for information

Shiitake mushrooms – I am still waiting for information


  • Agave syrup -we have always known it’s high-FODMAP but the update lets you know that both dark and light are high in FODMAPs
  • Guava – (unripe) 1 medium

That’s it for now!

Get 300 low-FODMAP and gluten-free recipes by pre-ordering my new book The Everything® Low-FODMAP Diet Cookbook!  Available with these booksellers:

Barnes & Noble:

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 counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

POLL: What Low Fodmap Recipes Do You Need the Most?

Please VOTE and tell us which types of Low Fodmap recipes you need the most!


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Low FODMAP Breakfast for Three

My Mom is visiting and I wanted to make something for her and my husband that I could enjoy too. This recipe is easy, quick and healthy!

For this recipe you’ll need:
1 glass casserole dish, greased with olive oil spray
Whole eggs and egg whites – I use 1 whole egg and 2 egg whites for each person
1/2 C tomatoes, diced
3/4 C thawed frozen spinach
1 TBS fresh rosemary
1 TSP parsley
Cracked black pepper to taste
1/8 avocado per person for garnish

Whisk all the eggs together then pour into the casserole dish.
Take the spinach and spread out in the egg mixture, then add tomatoes, rosemary, parsley and black pepper.

Bake at 400 degrees F for 20 minutes. You may need to bake longer – just watch the eggs to see when they become thick around the edges of the casserole dish. Use a fork to test and make sure the eggs are formed and no longer runny.


low fodmap breakfast

low fodmap breakfast recipe

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Spices and Herbs for Your FODMAP!


Need to spice things up? Here is a list of Low FODMAP herbs & spices and how they are used around the world:

  • Allspice (Jamaica pepper, English pepper) – Used to flavor stews, meat dishes, desserts, BBQ sauces.
  • Asafetida (or ‘hing’)- “Some vegetarians in India are required, for religious reasons, to shun onions and garlic. They have come to rely on {Asafetida} a potent resin as a replacement.”  This spice smells foul to most but once you drop some in hot oil, you will enjoy a similar taste to onions and garlic.
  • Basil – the main ingredient in pesto, it also tastes lovely with mozzarella, tomatoes and olive oil (insalata caprese), mixed in to pasta at the last moment, and soups or Thai dishes.
  • Bay leaves – are a fixture in European, Mediterranean and American meals.  Leaves are used whole and then often removed before serving stews, braises, pâtés, sauces, meat, seafood and vegetable dishes.  There are several different types of bay leaves (bay leaf) which have mild to strong flavors.
  • Caraway – the fruits have a pungent, anise-like flavor.  It’s used in breads, added to sauerkraut, and used in desserts, liquors, casseroles and Indian dishes.
  • Cardamom – (black and green) has a strong, unique taste, with an intensely aromatic, resinous fragrance.  It is used as a spice in sweet dishes, in savoury dishes and used as a garnish in basmati rice.
  • Cayenne/chili pepper – a hot chili pepper used in hot sauce, buffalo wing sauce or other spicy dishes.  It is high in vitamin A. It contains several other vitamins.
  • Celery seeds – used when making pickles, potato salad, BBQ sauce and in spice rubs for meat.  *Celery oil and celery seeds have been noted by several sources as unsafe during pregnancy.
  • Chervil – has a faint taste of liquorice or aniseed and is used to season poultry, seafood, vegetables, omelettes, salads, and soups.
  • Chives –used on top of baked potatoes, in omelettes, pancakes, soups, fish and sandwiches.
  • Cinnamon –used in or on top of desserts, in oatmeal, in cakes, in preparation of chocolate, in spicy candies, coffee, tea and more.  It is also used in Ayurvedic medicine to help with digestion.
  • Cloves –are used to flavor meats, curries, and marinades.
  • Coriander – the seeds have a lemony citrus flavor when crushed and are used in chutneys, salads, salsa, guacamole and used as a garnish in other dishes.
  • Cumin (ground or whole seeds)has a distinctive flavor and aroma and is used in cheese, breads, stews, soups, chili, pickles and pastries.
  • Curry – is a mix of complex combinations of spices and/or herbs, usually including fresh or dried hot chillies.  Used in meat, fish, lentils, rice and vegetable dishes.  Curries are used all over the world and vary depending on cultural, religious and familial tradition.  I use curry with quinoa, spinach, as well as eggs, stir-fry, in soup and sometimes in gluten-free oats.
  • Dill – Fresh and dried dill leaves are are aromatic and are used to flavor fish, soups, pickles and more in Europe, Central Asia and the U.S.
  • Elderflower –used in beverages and syrups.  In Greece if it is used in yogurt, it’s safe for the FODMAP diet as long as you are not lactose intolerant.
  • Fenugreek –is included as an ingredient in spice blends and also used as a flavoring agent in imitation maple syrup, foods, beverages, and tobacco.  It can be used to help constipation, and inflammation of the stomach. It is often used to increase milk supply in lactating mothers and has helped reduce serum glucose and improve glucose tolerance in some people with diabetes.
  • Galangal –In its raw form, galangals have a stronger taste than common ginger.
  • Ginger – is an herb that is aromatic, pungent and spicy and used in stir fries and many fruit, vegetable dishes and in fresh green juices.  It is used as a spice and also as a medicine. It can be used fresh, dried and powdered, or as a juice or oil.  It can help with gas and diarrhea.
  • Juniper berries – can be compared to rosemary for their piney taste.  They are used to flavor lamb, wild boar, pork, chili and marinades.
  • Kaffir lime leaves- from the Kaffir lime tree, the leaves are highly aromatic and used or dried, depending on the recipe or usage.  Used in curries, soups, fish cakes, salads, in rice and marinades.
  • Lavender –flowers and leaves can be used fresh or dried.  Used in salads, breads, cakes or use as a garnish on top of lactose-free ice cream.  It is used for skin care, sunburn or for aromatherapy.
  • Lemon basil – should be used fresh and added during the last moments of cooking.  Use in pesto, insalata caprese, bruschetta, seafood, soups and sauces, vegetables, with Low FODMAP cheeses and more.
  • Lemongrass -a stalky plant with a lemony scent, it provides a zesty lemon flavor and aroma to many Thai dishes.  Look for firm stalks with the lower stalk being pale yellow in color, and the upper stalks green in color.
  • Lemon myrtle –has a beautiful fragrance and a calming effect when used as a tea.  It is a powerful anti-microbial and anti-fungal agent.  Use in fish, cake and chicken recipes.
  • Lemon thyme –is a hybrid thyme that has a citrusy, flowery aroma that blends well with chicken, fish, salad dressings and a variety of sauces and vegetables.
  • Liquorice – made into liqueur, candies and sweets.  Used as a flavoring in soft drinks, and in some herbal infusions where it provides a sweet aftertaste. Italians like to eat unsweetened liquorice in small black pieces made only from 100% pure liquorice extract; the taste is bitter and intense.
  • Mace -from the nutmeg tree, two spices are derived from the fruit: nutmeg and mace.  Both are a little similar in smell and taste.  Nutmeg is slightly sweeter and mace has a more delicate flavor. Mace is used in light dishes for its bright orange, saffron-like color.  Mace is used in potato dishes, meats, stews, sauces, baked goods and more.
  • Marjoram -has sweet pine and citrus flavors. In some Middle-Eastern cuisines, marjoram is synonymous with oregano.  Used green or dry to season soups, stews, dressings and sauce.  This herb herb contains many notable phytonutrients, minerals and vitamins.  Some of its compounds are known to have anti-inflammatory and anti-bacterial properties.  When fresh it has high levels of Vitamin C, it also has high levels of Vitamin A, an ample amount of Vitamin K and iron.
  • Mustard (seeds/condiment) – This is such a great go-to spice for people following the FODMAP diet, looking for some flavor to add to sandwiches, meats, salads, dressings, sauces, soups, marinades and BBQ sauce and gluten-free pretzels.  It is very low in calories and contains selenium and omega 3 fatty acids.  Mustard has iron, calcium, Vitamins A & C.
  • Nutmeg –used in dessert and savoury dishes as well as with pasta and spinach.  The nutmeg tree originates in Banda, the largest of the Molucca spice islands of Indonesia. “Ingestion of small amounts of nutmeg is harmless to the body, however the consumption of 1 to 3 whole nutmegs (in excess of 1 teaspoon ground) can cause wild hallucinations, nausea, vomiting, and/or circulatory collapse within 1 to 6 hours after ingestion. Very large doses can be fatal.‘”
  • Oregano – I grew up on oregano!  My Italian Father liked to cook family recipes and my Irish Mother also knew how to cook Italian so oregano was found in our sauces, salads, sausage dishes, other meats and pizza.  Depending on the climate and region where oregano is grown, it can have a robust, full flavor with a slightly bitter and peppery taste or a more delicate aroma and sweeter taste.
  • Paprika –a spice made from ground, dried fruits of Capsicum annuum (bell pepper or chili pepper varieties or mixtures so color varies from bright orange-red to deep red). It is high in Vitamin A, and 1 TB provides 7% iron, 5% Vitamin B-6 and 3% magnesium.  Use it with chicken, crab, fish, goulash, lamb, potatoes, rice noodles, shellfish, stroganoff, veal.  Gluten-free goulash recipe
  • Parsley –  is a very nutritious herb and has high amounts of Vitamin K and A and also has Vitamin C, folate and iron, volatile oil components and flavonoids. Choose Italian flat leaf parsley for hot dishes.  Use on grilled fish, in sauces, salads, soups and sautés and combine with lemon and salt to use as a rub on meat.
  • Peppermint –it is used in tea and for flavoring desserts, gum, and toothpaste but it also is powerful in helping with abdominal pain, indigestion, irritable bowel syndrome, and bloating (or wind).  Italian investigators indicated that people who used peppermint oil over a four week period reported a major reduction in IBS.
  • Poppy seeds –seeds are used, whole or ground, as an ingredient in many foods like bread, and cake, sprinkled on top of pasta, sauces and used as a thickener.
  • Rosemary –has a bitter, astringent taste, is highly aromatic and used to flavor various foods, such as stuffings, sauces, breads and roast meats.  Used fresh and dried. Rosemary is high in iron, calcium and Vitamin B6.
  • Saffron –is an expensive spice, derived from the flower of Crocus sativus.  It has been described as “metallic honey with grassy or hay-like notes.”  It has been used medicinally for several years.  Use it your next Low FODMAP seafood, soup, stew or rice noodle recipe.
  • Sage –used in butter, olive oil, sausage, and several dishes.  This was also another herb my family used often.  Pair sage with eggs, chicken, lamb, polenta or pineapple!  Sage can be used to reduce gas and it’s also an antispasmodic, used to relieve abdominal cramps and bloating.  The essential oil of sage contains alpha- and beta-thujone, camphor, and cineole, which are antioxidant and antimicrobial agents. The volatile oils in sage kill bacteria, making the herb useful for all types of bacterial infections.
  • Sesame seeds – “Sesame seed is considered to be the oldest oilseed crop known to humanity.”  Sesame seeds are used whole for its delicious, rich nutty flavor.  You’ll find them mostly in baked items like bagels, crackers and breads.  The Japanese use them in sushi, salads and baked snacks.  They are also found in Chinese dishes like dim sum and sesame seed balls.  Sesame seeds are also popular in India, Korea, Vietnam and Africa.
  • Spearmint – leaves can be used fresh, dried or frozen.  Spearmint is used to season lamb in Indian cuisine.  It is also used in alcoholic drinks, candies and gum.  You can use spearmint tea to help with a stomach ache.  I have seen spearmint used in many High FODMAP recipes unfortunately, so you might just use it with lamb or other meats.
  • Star anise – is the fruit of a small evergreen tree native to southwest China.  If you do not know what star anise is, chances are you’ve probably seen these eight-pointed, star-shaped fruits.  Star anise is used in five-spice powder, braising sauces and stews and dipping sauces and tea.  It’s used with pork, beef, chicken, eggs and shirt ribs.
  • Sumac – these plants grow in North America and Africa.  As a child growing up in Long Island, I remember sumac for its bright reddish drupes that would easily rub off on skin.  The sumac fruits are ground into a powder and used in Middle Eastern cuisine to add a lemony taste to meats, kabobs and salads.  Sumac is also used is Arabian, Iranian and Jordanian cuisine.
  • Szechuan pepper – can be used whole or ground into a powder and mostly used in Szechuan cuisine.  It has slight lemony overtones and is not as hot as other peppers. It’s also one of the blended ingredients use for five-spice powder.
  • Thyme – used fresh and dry and also retains its flavor after drying more so than other herbs.  I love to sprinkle thyme in eggs, on top of chicken, and in soups or chowders.  Check out this recipe using thyme.
  • Vanilla – is a flavor derived from orchids of the genus Vanilla.  Three majors species of vanilla exist globally and all derive from Mesoamerica, including Mexico.  It’s the second most expensive spice (saffron first), and can have a mild, delicate, spicy or strong aroma.  We use either the whole pod, powder, extract or vanilla sugar (vanilla mixed with sugar).
Photo: Larry Hoffman
Sweet Marjoram Photo: Larry Hoffman

*Buy organic, fair trade whenever possible
*Look into growing your own herbs and spices
*Use spices and herbs to bring life and excitement to your meals!

*Some spices and herbs will help you to benefit from vitamins, minerals, compounds as well as phytonutrients, like:

  • Parsley: Lutein
  • Chili peppers: Capsaicin
  • Tea: Polyphenols

*If you have IBS and do not handle spicy foods very well, use the above spices according to your individual tolerance.

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