Easter Recipe Roundup, Low FODMAP Style!

Easter... Such fond family memories of dying eggs, hard boiled egg cracking championships (hey my family is Lithuanian, it's a thing), laughing and eating too much. I know that when you're on a special diet it can make holidays feels much more intimidating and can even be something you dread or want to avoid. But fear not, there's no need to avoid the holidays if you're on a low FODMAP diet!

When I started on the diet myself over 5 years ago, there was very little in the way of recipe websites and books or pre-made low FODMAP food products. But now there are lots of amazing resources out there! If you're in charge of cooking this Easter, you can make most or all of your meal low FODMAP and your guests will be none the wiser. If you are a guest at a party, you can bring a few low FODMAP food items to ensure you have some safe options.

Whenever in a situation where mass quantities of food are involved and you're on a low FODMAP diet for IBS, there are some things to keep in mind:

  1. First of all, this diet is low FODMAP, not Zero FODMAP. It's about finding your own threshold. Eat low FODMAP earlier in the day to keep your FODMAP threshold down. If your big meal of the day is going to be at 2 pm, just be sure everything you eat early in the day is low FODMAP. Chances are, you can get away with a small amount of FODMAPs later in the day if you keep your overall digestive triggers "bucket" low early on.

  2. Consider eating a small snack before your main meal so that you don't overindulge due to being over hungry. Overeating in and of itself can be a big trigger of digestive distress.

  3. If drinking alcohol, try to limit it to low FODMAP varieties (see the Monash app for updated list) and limit yourself to one drink. One low FODMAP serving of alcohol is equal to 150 ml of wine, or 30 ml of hard liquor, like gin or vodka. As alcohol is a GI irritant, it's important to drink alcohol with food to help with absorption and minimize symptoms. I know it's a special occasion and you may be tempted to drink more than usual. So if you do indulge, try to drink a full glass of water in between to slow yourself down and stay hydrated.

  4. Enjoy yourself! There's not much worse for digestion than being chronically stressed. Did you know the mind and gut have a bi-directional communication system? So they actually talk to each other. Kinda cool. But if you are freaking out and stressing about your guests and worrying about having a food reaction, chances are better that you may experience some tummy troubles.

Not sure what you can make that's low FODMAP for Easter? Here's a little recipe roundup of some Low FODMAP Easter recipes I found online. Just click on the dish to get the recipe. Happy Easter!


Gluten Free Buttermilk Biscuits

Deviled Eggs

Brown Sugar Glazed Ham

Roasted Root Vegetables

Green Beans Almondine

Coconut Macaroons

Easter Bunny Cookies

Low FODMAP Mint Lemonade

Red or White Wine (150 ml)