Check Out These 4th of July Low-FODMAP Tips!

I love the 4th of July!  And if you’re trying out the low-FODMAP diet, you can enjoy the holiday too.  Back in 2014 I wrote a post about how to navigate the low-FODMAP diet and enjoy the 4th of July, and I decided to revisit that post and update it.  Take a look here:

Happy Fourth of July. Independence day of the United States 4th of July. Happy Birthday America. Hand-lettering greeting card on textured sketch of silhouette US map. Vintage typography illustration

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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 Bolognese Sauce for Your Sweetie!

If you’re staying in this Valentine’s Day you may be wondering what you’re going to make for your sweetie!  The good news is there are plenty of low-FODMAP options to enjoy which will also make the cut for anyone not following the diet.

While checking out my friends and colleagues Dr. Barbara Bolen and Kathleen Bradley over at  I looked through a couple recipes and found some that I thought you might enjoy making and eating this Valentine’s Day.  Anyone for Bolognese Sauce and gluten-free pasta?  Mmm, yes please!  You can also check out the recipe I shared with them for my Lobster Mac N’ Cheese.

On a side note, I have some very exciting news to share that will help make your low-FODMAP lives a bit easier!  Make sure you sign up for my newsletter to receive the news within the next two weeks!Bolognese-Sauce low-fodmap

This bolognese sauce recipe is easy to make and will pair well with Lambrusco (sparkling wine), which is after all the wine of the Bolognese region. Try these suggestions for Lambrusco here. Other beautiful reds that pair nicely are Barolos and Barbarescos.

Before you dive into the recipe I promised other recipes from Barbara and Kathleen’s website, so here they are!

Try this Arugula Salad with Melon and Basic Salad Dressing before the bolognese and for dessert, love up on these Ice Cream Sandwiches!

Bolognese Sauce

Serves 8Bolognese Sauce

Serve this rich, indulgent sauce over your favorite gluten-free pasta or cooked spaghetti squash. It’s perfect for a warming weekday meal or an elegant dinner party.

2 tablespoons extra-virgin olive oil
2 tablespoons butter
1 medium yellow onion, peeled and quartered
2 garlic cloves, peeled, slightly smashed *please read notes below!
1 1/2 cups finely diced carrots
1 pound ground meatball mix (beef, pork, and veal)
1/2 cup dry white wine
1 teaspoon sea salt
1/8 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
1 (14.5-ounce) can fire-roasted diced tomatoes
1 tablespoon LFM Tomato Paste
1 one-inch x three-inch Parmesan cheese rind
1/2 cup LFM Whipped Cream

*Onions and garlic are soluble in water but not in oil. You can saute onions and or garlic in a dish for a few moments in the oil as long as you remove and discard the pieces, leaving only the oil and/or butter!

Heat oil and butter over medium-low heat in a large stockpot. Add the onion and garlic and sauté, stirring constantly, until garlic is softened and brown at edges. Remove and discard onion and garlic, leaving oil and butter. Add carrots to oil and sauté over medium-low heat for 15 minutes, stirring occasionally. Add meat and cook, stirring often to break up into bits, for about 10–15 minutes or until meat is fully browned. Add wine and simmer uncovered 10 minutes.Add salt, pepper, nutmeg,  tomatoes, Tomato Paste, and rind, and simmer uncovered 11/2–2 hours more, stirring occasionally. Remove rind, fold in Whipped Cream, and serve.

Source: The Everything® Guide to the Low-FODMAP Diet

I hope you have a happy Valentine’s Day and be sure to check back for more recipes!

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

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli

Low-FODMAP Recipe Challenge with Deniz of Fructopia!

Hello out there! I know it’s been a while since I have written a post, but life is so busy lately.  Hate to sound corny but I am truly living the phrase “when it rains it pours” but it a very positive way!  Lots of great things happening on my end and I hope with you too.

I especially hope you are eating well, remembering to stay hydrated (champagne doesn’t count) and taking time out for yourself (again, champagne doesn’t count 🙂 ) like taking a walk, meditating, trying some yoga, eyeing that dress that keeps getting remarketed to you from Revolve Clothing and every time you click it’s not in your size any longer…hmmm. No really, I mean it – good quality time for yourself is so important ESPECIALLY when you have IBS.

Learn more about the connection of IBS and your body with these beautiful infographics that myself and my designer Katie have created for you

Another great thing you can do for your body, mind and soul is cook more often at home.  Take the time to learn about new low-FODMAP spices and herbs you’ve never tasted or cooked with, new types of fruits and veggies, or maybe even cook your favorite meat in a different way.  There may seem to be many foods you can’t eat on this diet, but the way I see it, there are actually SO many ways to cook or bake!  I like this elimination diet so much not only because my clients are feeling better then they have in years but also, I see more people are beginning to cook healthier.

I love developing new recipes and taking pictures of them too.  Here’s a fact you may not know – I started my career as a photographer! (More on that later).  So I really love food blogs sprinkled with delicious dishes and gorgeous photos and I especially love reading blogs about wellness and digestive health.  If you are following the low-FODMAP diet, one beautiful blog to check out is Fructopia by Deniz in Germany.

Deniz of Fructopia

Deniz’s story is like mine – we both have past lives working for agencies and we’ve both been pulled in different directions when it came to our diagnosis.  Deniz suffers occasionally from fructose malabsorption but she once suffered greatly.  She was finally diagnosed five years ago with fructose malabsorption and subsequently soon after learned how changing her diet could change her world.  You have to go and check out her website to learn more about fructose malabsorption, check out her beautiful photos and recipes and if you speak German, check out her book!  Deniz hopes her blog is “an inspiration for you to find your own way how to better handle fructose malabsorption.”

So more about the challenge and why I am talking about Deniz.

A couple weeks back after the lovely Julie at CalmBellyKitchen invited myself and the ever-awesome Anna from FODMAPJourney to do the first ever #21dayfodmapchallenge on Instagram, I started thinking of other recipe challenges to do with the ladies of the low-FODMAP blogging world.  I contacted Deniz and asked her to give me at least five ingredients she likes for me to then choose and I would create a recipe for her and have her do the same for me.  She said: Right now I’m nuts about all kind of winter produce. I love sweet potato, spinach, hard cheese like pecorino and all kinds of fresh herbs like mint, parsley or cilantro.”  From that list I used sweet potatoes, spinach, cilantro, parsley and chose to add chicken instead of pork which is not a favorite of Deniz.

I hope you like the dish!  I picture vegans and vegetarians liking it for Thanksgiving or meat-eaters enjoying it anytime.  Don’t forget to head over to her site today to see what’s she has made for me!

I had a great time making this dish for Deniz!  Now having a baby means I can not always do things at the times I’d like, so I would’ve loved to make this dish during the day and photographed it with my professional SLR, in soft natural light, but the iPhone 6+ photos will have to do!

Chicken, Sweet Potato and Spinach Curry

low fodmap chicken sweet potato curry


Serves 4

  • 2 cups cubed sweet potatoes
  • 1/2 teaspoon salt, divided
  • 4 chicken thighs
  • 1/2 tablespoon safflower oil
  • 1 tablespoon freshly grated ginger
  • 1/2 can of coconut cream
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon chili powder
  • 2 tablespoons butter or vegan substitute
  • 1 cup chickpeas
  • 1 14.5 oz. can crushed tomatoes
  • 3 cups spinach
  • 2 tablespoons fresh cilantro
  • 1 tablespoon parsley
  1. Peel sweet potatoes and place in a saucepot. Fill pot with water so there will be just enough to cover sweet potatoes. Add 1/8 teaspoon salt. Bring to boiling. Add sweet potatoes, cover and cook for about 8-10 minutes or until just tender on outside but not completely tender throughout whole potato. When cool enough to handle, cut into chunks and set aside.
  2. Thoroughly drain and rinse can of chickpeas. Set aside. (On the low-FODMAP diet you can have up to a 1/2 cup of chickpeas, as long as they have been drained and thoroughly rinsed to rid them of any FODMAPs.  Canning allows the FODMAPs to leech out into the water – magical).
  3. Place chicken thighs with oil on medium-high heat in a saucepan. Sear chicken on both sides. Insides should still be slightly pink. Remove chicken from pan and place on a plate. Wipe pan clean with a paper towel.
  4. Return pan to stove and add in ginger. Allow to cook for about 2 minutes. Add in coconut cream, cinnamon, cumin, coriander, turmeric, chili pepper, butter and remaining salt. Stir until well combined. Mixture should go from white to golden orange. Add in chickpeas, tomatoes and chicken. Make sure chicken is sitting in middle of pan.
  5. Reduce heat to simmer and occasionally scoop up sauce from sides and baste chicken. About 5 minutes in, add spinach and sweet potatoes to outer edges of pan and gently stir to combine. Once chicken is cooked through, serve immediately with curry sauce and garnish with cilantro and parsley.

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

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant