Hello, I’m Amy – a digestive health recipe developer, Monash Certified cookbook author of Calm Tummy Happy Heart, author of DIY Handwrite Your Own Allergen-Free Blank Cookbook, and writer focused on improving communication between patients and medical professionals. I’m also an avid home cook based in Santa Fe, New Mexico, where I draw inspiration from the flavors of the Southwest.

My most recent project was a collaboration with Los Alamos National Laboratory, where my ingredients were tested in the development of a multi-allergen-free baked goods line. I am currently working toward manufacturing IBS- and celiac-friendly baked goods, along with Southwestern-inspired “gentle” condiments for everyday meals and entertaining.

My journey with the Low FODMAP diet began in 2015 after years of struggling with Irritable Bowel Syndrome (IBS). For much of my life, I experienced unpredictable, often severe digestive symptoms that were frequently misdiagnosed. I underwent extensive testing, tried elimination diets, and followed other trending diets, none of which provided lasting relief. Like many, I relied on over-the-counter medications just to get through school and work, despite knowing this wasn’t a sustainable long-term solution.

When the Monash FODMAP team – global leaders in IBS research – released data on their science-backed IBS diet, I decided to try it. Within three days, I experienced relief from pain, bloating, and flare-ups for the first time in decades. That moment changed everything and set me on a mission to share what I had learned with others.

Today, it’s estimated that 1 in 7 people are affected by IBS, and about 75% find relief through the Low FODMAP approach.

At its core, the diet works by temporarily reducing certain carbohydrates called FODMAPs (found naturally in foods) that can trigger digestive symptoms in sensitive individuals. The process begins by limiting high-FODMAP foods and replacing them with low-FODMAP alternatives. Many people notice improvement within one to six weeks. From there, moderate to high FODMAP foods are gradually reintroduced one at a time to identify personal triggers and build a sustainable, balanced way of eating.

For a more detailed, science-based explanation, I recommend visiting the Monash FODMAP website:

There is no single known cause or cure for IBS, and it is not contagious. However, there are effective ways to manage symptoms and regain a full, active lifestyle.

How My IBS Began

When I was in school, I shared lunch with a classmate who later collapsed from meningitis and was hospitalized in intensive care. As a precaution, I was quarantined and given strong medications. Although I never contracted meningitis, I began experiencing IBS symptoms shortly afterward—severe cramping, bloating, fatigue, brain fog, and digestive distress. Almost every day, I felt like I’d been food poisoned.

Later, I learned that digestive sensitivity runs in my family, suggesting a genetic predisposition, with the medications likely acting as a trigger. Additional factors, such as prolonged antibiotic use during dental procedures, may have also contributed.

IBS can develop for many different reasons, including food poisoning, infections, high stress, or major life events. Each person’s experience is unique.

If you are experiencing similar symptoms, it is essential to work with a gastroenterologist to rule out other conditions. At-home tests are not currently considered reliable by most registered dietitians or medical professionals.

Living with a chronic condition can be overwhelming, but finding something that brings relief can be life-changing. Through this three-phase food plan, ongoing learning, and mindful habits, I’ve found a way to manage my symptoms and support my overall well-being.

I stay connected with the Monash and FODMAP community to keep up with research, learn from others, and share in both the challenges and successes. That sense of community has been an important part of my journey.