What the FODMAP?, Friday kudos, wine for your weekend

Recently, I was browsing the grocery store picking up a few things for supper, when I came across a new item on the shelf “butter chicken curry simmer sauce.” Nobody loves a curry as much as my husband, and though I’ll gladly make one from scratch, every now and then it’s nice to have an option in the cupboard for when something needs to come together quickly. Flavorful (at least I assumed it was!), curry, and gluten-free, this certainly beat a can of soup in terms of having a meal ready stocked pantry.

I made that meal this week, and it came together quickly with a ton of flavor. It was easy. You just cook your chicken with whatever oil and spices you prefer, throw in some vegetables, add the sauce, and leave it simmer for fifteen minutes. Whatever secret’s in the sauce makes everything juicy and tender and flavorful, and presto…delicious dinner at your fingertips!

There was just one thing that caught my eye and struck me as slightly strange about this new sauce. In big bold letters emblazoned across the top of the packaging was “A low-FODMAP friendly food!” along with “no garlic” and “no onion. Low-FODMAP meant nothing to me, and as long as it was good and gluten-free, I wasn’t too worried about it. But after we’d eaten the meal, and we’d verified it was good regardless of what kind of strange diet it was a part of, I was curious as to what FODMAPs were, and whether or not I should worry about them being high or low or somewhere in the happy middle.

According to Healthline:

FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols.

These are the scientific terms used to classify groups of carbs that are notorious for triggering digestive symptoms like bloating, gas and stomach pain. The main dietary sources of the four groups of FODMAPs include:

  • Oligosaccharides: Wheat, rye, legumes and various fruits and vegetables, such as garlic and onions.
  • Disaccharides: Milk, yogurt and soft cheese. Lactose is the main carb.
  • Monosaccharides: Various fruit including figs and mangoes, and sweeteners such as honey and agave nectar. Fructose is the main carb.
  • Polyols: Certain fruits and vegetables including blackberries and lychee, as well as some low-calorie sweeteners like those in sugar-free gum.


Sound like a lot of mumbo jumbo? That’s because for many of us, it will be. FODMAP foods are generally good for most of us, and many contain prebiotics that help the digestive system function properly. Unfortunately, for those who suffer from some forms of dietary illnesses like IBS, FODMAP foods can trigger symptoms. Thus, a low-FODMAP diet is recommended for such patients to help manage their discomfort and flare-ups.

It’s estimated that maybe 5-7% of Americans have been diagnosed with IBS, which is maybe to warrant specialized marketing in the middle of the supermarket, but here’s my special heads up to you! A low-FODMAP diet is NOT designed to help you lose weight. A low-FODMAP diet isn’t even supposed to be a long-term diet plan. A low-FODMAP diet was developed specifically as part of a treatment plan for managing IBS symptoms, and it’s meant to be a process in three stages ending with reintroducing FODMAPs back into your diet.

Image result for in a low FODMAP diet healthy

If you’re an IBS sufferer, then it maybe something to look into and consider. BUT, if you just happen to see a new product in the grocery labeled and “low-FODMAP,” don’t be fooled. Not only is it something you don’t really need, it’s not even something inherently healthy that you’re sneaking into your meals on the sly.

Assuming you love the flavor of something like a butter chicken curry simmer sauce, you can balance the low-FODMAP nature of a product labeled as such by introducing a high-FODAMP counterpart into the dish. For example, my simmer sauce was also marked no onions and no garlic because they are both inherently high in FODMAPs. But, it you cut up half an onion and cook it into the curry…then you’re pretty much back to square one!

All the convenience. All the flavor. None of the weird diet quirks!

 Friday Kudos


This is the look of a lot that’s about to have a big old hole dug in the middle of it. Assuming that our excavator begins digging on Saturday as expected, he will get the biggest kudos of the week.


Sistique Boutique has come through with many a fantastic piece in my closet, but the big win came this week when I found a jumpsuit that was actually long enough without not also being too short on top, or bunching up very weirdly in the crouch. I’ve probably tried on 20 jumpsuits in the last year. This is the only one that wins on fit!

Wine for your weekend

Paringa Sparkling ShirazIt’s finally starting to feel like, if not summer, at least spring. We even opened the windows and grilled out for the first time this year! Meet the change in seasons with a wine that’s bursting with fresh fruit flavor, a refreshing chill, and a little bit of fun and sparkle. Paringa Sparkling Shiraz is a festive option that will raise your spirits as you…well…raise your spirits! Bursting with cherry, raspberry, and blueberry flavors, this wine is smooth, low in acidity, with creamy tanins. It’s light bodied, the sparkling nature of the wine balancing the full bodied nature of the fruit flavors. Try it chilled for a crisp and refreshing addition to the appetizer or dessert course.



Published by Kate

A former Wisconsinite, Kate now resides in southeast Minnesota with her husband where she teaches high school English and theater. She recently completed her master's degree in learning design and technology, and continues to study and advocate for arts integration in the classroom. A recipient of the RISE America grant for high school theater, Kate is working to innovate and expand theater opportunities for the students at PIHS. An avid distance runner, concert pianist, and want-to-be wine aficionado, Kate's blog "ink." is a passion project, embodying all the best parts of life: friends, food, wine, thoughtful conversation, style, and sass!

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