A FODMAPs friendly “what I ate” day



Udi’s mighty bagel with organic peanut butter and a fried egg.  I had the second half of the bagel a couple hours later.  Also with PB PB.


I’m seriously obsessed with these bagels.  They are so hearty and full of seeds and whole grains, you’d never know they are wheat and gluten free.  Definitely the best GF baked good I’ve tried so far.  What sets it apart though, is the fact that it actually tastes like a bagel.  Not eggy bread.  Not nutrient devoid buns.  Not cardboard crap.  Real ingredients!  I can SEE the stuff I recognize on the label.  Love this product.



Basically this salad is all about the dressing.

If you haven’t made my vegan, gluten free, FODMAPs friendly Caesar dressing you are missing out.

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The rest of the bowl was packed with spring greens, carrots, and roasted kabocha squash.



Rice noodles with creamy tofu marinara and spinach.


There’s really not much to this recipe.  I usually protein-up tomato sauce with TVP but I decided to switch things up and blend in a box of silken tofu instead.  Kinda like a vegan vodka sauce of sorts.

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Creamy Tofu Marinara [vegan, gluten free]


  • 2 cups marinara sauce
  • 1 aseptic box silken tofu
  • 1/2 cup nutritional yeast
  • salt & pepper (to taste)


In a food processor or blender, pulse tofu and marinara until well mixed and tofu is pureed.  [For a creamier sauce, puree the tofu separately first.]

Add in nutritional yeast and pulse some more.  Salt as needed.


I used rice noodles because they’re GF.  They cook in seconds so it’s really easy to make mine first and then make Kyle’s wheat noodles after without the addition of much cooking time.

I then add hot noodles to fresh spinach and let the spinach wilt into the cooked noodles.

Then top with tofu marinara sauce and serve.  [I added even more nooch on top.]


Snacks [no pics]

  • banana with sunflower butter
  • Mary’s Gone crackers

Dessert [no pics]

  • decaf tea with almond milk
  • dark chocolate covered acai berries

So there you have it.  Low FODMAPs doesn’t have to be boring or low carb or grain free.  It certainly can be.  But it doesn’t have to be.  It can also be veg-centric.

Sometimes I push the boundaries a touch and sometimes I’m really strict (there are different styles that I tweak to fit my schedule).  I’m not on the elimination phase, so I just have to keep my overall FODMAPs load low.

The marinara sauce (with garlic) is something I rarely do.  For a more FODMAPs friendly version I just use canned tomatoes instead.

Squash is also a eat in moderation ingredient that some handle better than others.  Different squashes are tolerated better than others, so for a more FODMAPs friendly salad, exchange the squash for something else.

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Comments (12)

  1. Jayme

    I just wanted to let you know that I LOVE your website! The Caesar dressing is amazing. My life has totally changed since I found your website. I was so frustrated with food. It was boring & bland to me. Now I love cooking and trying your recipes. I check your website daily for new recipes and have tried almost every one of them. I love almost everything I’ve tried. You’re the best! I hope you con’t this website for a long time!

  2. Allison

    Dark chocolate covered acai berries are so insanely good that I can barely stand it.

  3. Katie @ Peace Love & Oats

    Love these FODMAPS friendly meal posts, they give me great ideas!

  4. Elise (Post author)

    thanks jayme!

  5. Sarah @ The Smart Kitchen

    What I like the best about the low FODMAPS ‘diet’ (in the literal sense, not the losing weight sense) is that it is simple, but there are enough options to allow for creative combinations…and good tastes! You make it look so easy…and delicious. 🙂

    I want that peanut butter bagel…

  6. BroccoliHut

    I’ve never tried any Udi’s products, but always been curious about them. I know my grocery store carries those bagels, so I’ll be sure to give them a try. Thanks for the recommendation!

  7. Elise (Post author)

    i agree…it takes some getting used to, but after the learning curve its great to eat well and not have digestive pain!

  8. Lou

    Oh that tomato sauce sounds awesome….. Viper & Misty are pasta-freaks so I am definitely trying this 🙂

  9. Kim

    I’m assuming you heated thevtofu marinara sauce?

    I really enjoy your blog too. I read every day. I have to be gf and df too and although I eat meat I flirt with vegan dishes all the time (but I could never give up eggs). So I really appreciate your take on food. I have LOTS of digestive issues but have never tried the FODMAPS diet bc it seems complicated. However, reading your blog is so encouraging!

  10. Hannah @ CleanEatingVeggieGirl

    That tofu marinara sauce sounds delicious! Isn’t it SO amazing how many things you can make with tofu??

  11. Elise (Post author)

    truly it is. tofu is insanely versatile.

  12. Elise (Post author)

    hi kim! so glad you find my site helpful 🙂

    i didnt even have to heat the sauce really because the noodles were so hot (fresh from boiling water). but had they cooled then yes, i would have heated the sauce.

Comments are closed.