What is Low FODMAP Fresh Blueberry Pie? A pie that is so blueberry-y that it is practically incomprehensible. It is made by cooking blueberries on top of the stove until they are jammy, and then folding in fresh blueberries and the whole shebang is poured into a flaky, pre-baked crust.
Remove Low FODMAP Cream Cheese Pie Crust dough from refrigerator, unwrap and work it a bit with your hands until pliable. If it is too hard or crumbly, allow it to soften for a few minutes at room temperature.
Our recipes are based on Monash University and FODMAP Friendly science.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 1/3 cup or 50 g.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.