Go with Your Gut
These days, it’s not uncommon for people to suffer from gastrointestinal disorders. Perhaps you, a loved one, or a good friend is dealing with various kinds of digestive woes. It’s never fun to seemingly always feel bloated and gassy.
One of the best ways to alleviate digestive issues is to make certain dietary changes. A low-FODMAP eating plan that eliminates certain types of carbohydrates that can cause digestive problems (see sidebar) can be beneficial for reducing, or even eradicating, symptoms.
Getting used to low-FODMAP cooking can take some time, though, as it restricts many common foods. The good news is that there are still plenty of ways to use permitted foods to create a meal that goes big on flavour while being gentle on the tummy. Eating for gut health doesn’t have to mean sacrificing taste and nutrition.
If you’re preparing a feast for family or friends who are trying to get a grip on their digestive health, or perhaps you’re the one who needs to eat well while forgoing some of your favourite foods, these recipes will help you create a low-FODMAP menu that’s easy on digestion, satisfying, and in good taste!
Roasted carrots, za’atar seasoning, cumin, and tahini make this a sweet, earthy, and creamy dip that’s a great low-FODMAP alternative to chickpea-based hummus. Roasting the carrots brings out their natural sweetness and makes them tender enough to blend. The dip can be refrigerated in an airtight container for up to one week.
When we think of food from the forest, wild mushrooms are often the first ingredient that springs to mind. Indeed, the forest offers plenty of options in both spring and fall. For this recipe, we use a medley of wild mushrooms in season, such as chanterelles, pine mushrooms, or lobed oyster mushrooms. The mushrooms are seared and finished with sherry vinegar to bring out their umami flavour and served atop a rich bean stew.
Tender turkey meatballs are bathed in a lively, gut-friendly tomato sauce and served accompanied by a lemony quinoa. This is a dish that’s more sophisticated than you’d expect from the effort required to prepare it. For the meatballs, oat bran is a low-FODMAP alternative to breadcrumbs, while quinoa is a power grain that delivers protein and a range of vital micronutrients while also being low in FODMAPs.
This collection was originally published in the November 2025 issue of alive magazine.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
