Low FODMAP St. Patrick's Day

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If you saw my Valentine’s day post, you know I love holiday food fun. I truly believe you don’t have to miss out on any of the fun if you follow a low FODMAP diet or have other dietary restrictions– you just have to know how to navigate the recipes and ingredients you may be enjoying.

Here are a few things you need to know for a low FODMAP St. Patrick’s day:

Yes, beer is low in FODAMPs

Switchback Brewing Taster Size

Our friends at Monash University have tested one can (12 ounces) of beer to be low in FODMAPs, but still be mindful. Alcohol is a known irritant to the GI tract triggering reflux and other digestive symptoms and may affect your eating habits causing additional digestive upset.

Pro tip: many breweries offer smaller “sample” sizes (like this four ounce pour) that allow you to imbibe to your comfort level.



Corned beef may have high FODMAP ingredients in its brine

Double check for onion and onion powder, garlic and garlic powder, and things like beet powder and cherry powder used for color. My recommendation: brine your own! Here is the brine recipe I use inspired by Bare Root Girl:

  • 8 cups of filtered water

  • 1 tablespoon or whole celery seed

  • 1 1/2 tablespoons of mustard seed

  • 2 teaspoons of ground ginger

  • 8 cloves

  • 10 allspice berries

  • 10 juniper berries

  • 2 bay leaves

  • 1 cinnamon stick

  • 2 tablespoons of maple syrup

  • 1/2 cup of sea salt

Bring the brine to a simmer, stirring occasionally. Then, cover and let it come to room temperature. Once cooled, pour the brine over a 3-pound, grass-fed brisket, cover, and refrigerate. I usually do this for seven days prior to cooking in a slow cooker on low for six to eight hours. This serves 6.

You have lots of options for low FODMAP side dishes

Cabbage and carrots | KristinHouts.com

  • Regular cabbage is low in FODMAPs up to 3/4 of a cup, but avoid savoy cabbage, which is higher in FODMAPs.

  • Carrots, parsnips, and potatoes are FODMAP free! Keep the skin on your potatoes for extra fiber, too.

  • Love Irish soda bread? Make a gluten-free one with this recipe from FODMAP Everyday.


Need a treat? Try this low FODMAP shamrock shake

Low FODMAP Shamrock Shake | KristinHouts.com

INGREDIENTS (SERVES 1):

  • 3/4 of a cup Breyer’s lactose-free vanilla or So Delicious coconut milk ice cream

  • 1/4 of a cup of lactose-free milk (I use Organic Valley 2% milk, but coconut milk is also tasty!)

  • Handful of spinach (for color and sneaking in some nutrients!)

  • 1/2 teaspoon peppermint extract

  • Whipped cream* (optional)

Blend spinach with milk. Add ice cream and peppermint extract. Serve with whipped cream, if desired.

*Reddi Whip makes a dairy-free coconut milk whipped cream otherwise whipped cream has been tested low in FODAMPs up to 1/2 of a cup by our friends at Monash University.

Need more help navigating holidays or other social situations? That’s what I’m here for!

Book an appointment for one-on-one counseling, and we can discuss how to have fun without FODMAPs.