Winter Salad with Bacon, Walnuts, and Orange Thyme Vinaigrette (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 3

This vibrant, nutrient-packed salad is a true IBS game changer! Loaded with gut-friendly ingredients, it delivers satisfying crunch and bold flavors without triggering digestive distress.

Walnuts and pumpkin seeds bring healthy fats and gentle fiber, while baby arugula and mixed greens provide vitamins without the gas-inducing cruciferous overload. Crispy bacon adds irresistible savory notes, and dried cranberries offer natural sweetness that won't spike your blood sugar.

The real magic happens in the orange-thyme vinaigrette—bright, herbaceous, and made with Allulose, a low-FODMAP sweetener that's gentle on your gut while delivering perfect sweet-tart balance (you can also use white sugar if you’re not watching your carbs!) Parmesan brings aged-cheese umami without the lactose concerns of softer cheeses.

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Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Peanut Butter Kitchen Sink Cookies (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Makes 24 • Ok to make-ahead: Steps 1 - 7

Sometimes the best recipes are the ones that seem too simple to be true—and these cookies are living proof. With just a handful of pantry staples and no flour in sight, you'd never guess these chewy, nutty cookies are both low FODMAP and keto-friendly. Natural peanut butter creates an incredibly rich base, while chopped macadamia nuts add buttery crunch, and tart cranberries bring pops of fruity brightness. Sweetened with allulose, they're gentle on blood sugar without any weird aftertaste (though regular sugar works great too). Whether you need a quick dessert or a portable snack, these cookies prove that gut-friendly eating doesn't mean boring eating. Mix, scoop, bake, and watch them disappear.

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To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Gut-Friendly Strawberry Cheesecake (low FODMAP)

20 Minutes prep • 60 Minutes cook • 60 Minutes chill • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 6

Finally, a cheesecake that loves your gut back! This isn't some sad imitation—it's the real deal, with a buttery almond-coconut crust and impossibly silky filling. By swapping in lactose-free cream cheese and sour cream, we've eliminated the FODMAPs without sacrificing that tangy richness, and with allulose as a sugar alternative, keto friends can dive in too. This cheesecake proves that eating for your gut health doesn't mean giving up the foods you love—it just means getting a little creative.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Creamy Blue Cheese Puff Pastry Bites (Low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 18

These elegant puff pastry bites prove you can entertain confidently while keeping your gut happy. The game changer? Puff pastry is naturally low-FODMAP in moderate portions, aged blue cheese is surprisingly well-tolerated since aging reduces lactose, and we're using only the green tops of green onions—the low-FODMAP part—for flavor without triggers. In just 25 minutes, you'll have restaurant-worthy appetizers with impressive golden layers and bold, creamy filling that feels indulgent, not restrictive. This is food that doesn't force you to choose between enjoying life and feeling good—it's about reclaiming those moments, the dinner parties and celebrations, without the fear of what comes after.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Creamy Maple Sweet Potato Mash (Low FODMAP)

10 Minutes prep • 60-75 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 7

When the holidays come to an end, don’t leave the sweet potatoes behind! Sweet potatoes are naturally lower in FODMAPs than regular white potatoes, and roasting them whole brings out their natural sweetness without any digestive drama. The secret is keeping it simple: butter, a touch of maple syrup, and cream (or lactose-free milk). Roasting the potatoes until they're fork-tender makes them incredibly creamy without any boiling or waterlogging. This is comfort food that actually comforts. Whether it's alongside roasted chicken or as a cozy side dish, these sweet potatoes deliver all the satisfaction without the digestive stress.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Cranberry Orange Muffin Tops (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 - 16 • Ok to make-ahead: Step 1

Traditional muffins can wreak havoc on sensitive stomachs. The gluten, the sugar crash, the bloat that hits an hour later. But what if you could have that perfect golden muffin top without the digestive drama? Enter almond flour: naturally gluten-free, grain-free, and surprisingly gut-friendly. Swap in allulose for a low-FODMAP AND lower-carb version, add fiber-rich cranberries and bright orange zest, and you've got a delicious sweet treat that actually agrees with you.

Become a Patron!

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To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Sheet Pan Greek Chicken with Feta and Roasted Veggies (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

When you're craving bright, bold Mediterranean flavors but can't handle the garlic bombs that come with most Greek food, this sheet pan dinner is about to become your new obsession. Juicy chicken thighs, colorful roasted vegetables, and big chunks of tangy feta all get coated in a garlicky-lemony dressing (made gut-friendly with garlic-infused oil) and roasted until everything is golden, tender, and absolutely irresistible.

The best part? Everything cooks together on one pan, creating a rich, flavorful sauce at the bottom that's perfect for soaking up with gluten-free bread or spooning over rice. It's the kind of meal that looks impressive enough for company but is actually easier than ordering takeout, with minimal cleanup to boot.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Cheddar Pimento Corn Muffins (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Step 1

Looking for an extremely simple recipe that comes out perfectly every time? This is it. Starting with Bob's Red Mill gluten-free cornbread mix as the base saves you time and guarantees consistent results, while swapping buttermilk for regular milk and adding a few key ingredients transforms it into something truly special. These muffins have that perfect balance of sweet corn flavor with savory cheese and a subtle kick from the pimentos. They're the ideal side for chili, soups, or honestly just slathered with butter and devoured warm from the oven. The best part? They're so easy that you can whip up a batch on a weeknight without any stress.

Low FODMAP win: All the comfort of Southern-style cornbread muffins with none of the gluten or FODMAP triggers. Perfect for meal prep or when you need a crowd-pleasing side that everyone can enjoy.

Become a Patron!

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To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

How to Host a Fantastic Low FODMAP Cookie Swap + My Collection of Cookie Recipes

Let's be honest - when you're managing IBS, the idea of a traditional cookie swap can feel more stressful than festive. Will there be anything you can actually eat? Will you have to awkwardly explain FODMAPs to everyone? Will you end up going home with a box of beautiful cookies that will make you sick?

But here's the thing: you absolutely deserve to participate in all the joyful holiday traditions, including cookie swaps. With a little planning and the right approach, you can host (or attend) a cookie swap that's inclusive, delicious, and doesn't leave anyone feeling left out or unwell.

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The Ground Rules for a Low FODMAP Cookie Swap

Make it inclusive from the start. When you send out invitations, let people know this is a low FODMAP cookie swap and briefly explain what that means. You don't need to get into personal health details - just frame it as "We're keeping it gut-friendly this year!" Most people appreciate knowing there are dietary considerations, and it actually takes the pressure off anyone else who has restrictions.

Set clear guidelines. Ask participants to:

• Avoid wheat flour, honey, high fructose corn syrup, and ingredients like inulin or chicory root

• Skip dried fruits, apple-based ingredients, and pistachios

• Use lactose-free dairy products or dairy alternatives

• Provide a complete ingredient list with their cookies

• Make at least 2-3 dozen cookies (enough for everyone to sample and take home)

Share recipes in advance. Create a shared document where everyone can post their recipe before the party. This way, people can review ingredients, ask questions, and ensure everything is truly low FODMAP. It also helps avoid duplicates and builds excitement.

Perfect Low FODMAP Cookie Recipes for Your Swap

Here are some of my favorite IBS Game Changer cookie recipes that are perfect for a cookie swap:

Classic Favorites:

• Brown Butter Salted Chocolate Chip Cookies - Better than classic chocolate chip cookies.

• Refrigerator Shortbread - So easy—and so good! Dip ‘em in chocolate and sprinkles for that festive touch.

• Cranberry Almond Biscotti - A holiday twist on the classic dunker.

Classics with a Twist:

• Chocolate Dipped Peanut Butter Rice Crispie Treats - Everyone loves a Rice Crispie treat. Add peanut butter, dip it in chocolate, and you’ve got a winner!

• Chocolate Oatmeal Cookies - Who doesn’t love an oatmeal cookie? And sandwich it with chocolate for the win.

Fun & Festive:

• Peppermint Bark Shortbread - Putting those holiday candy canes to good use!

• Santa’s Favorite Chewy Ginger Cookies - They’re Santa’s favorite. Need I say more?

No-Bake Options:

• Preacher Cookies - For those who want to participate without turning on the oven.

• Chocolate Hazelnut Cranberry Clusters - Not exactly a “cookie” but a great item for a cookie swap.

Find all my low FODMAP cookie recipes right here!

How to Actually Host the Swap

Setting up your space: Create a beautiful display area where everyone can arrange their cookies. Use tiered stands, cake plates, or even wooden boards to create different levels. Label each batch with the cookie name, baker's name, and a copy of the ingredient list. This isn't just helpful for dietary concerns - it also makes everything feel special and organized.

The exchange system: Give everyone a decorative box or container when they arrive (you can find affordable ones at craft stores, or ask guests to bring their own). Let people circulate and choose cookies throughout the party rather than doing a formal "everyone goes at once" swap. This keeps things relaxed and allows for chatting and tasting.

Make it an event, not just an exchange:

• Serve low FODMAP hot chocolate, coffee, or festive mocktails

• Play holiday music

• Have a "best presentation" or "most creative flavor" vote

• Set up a photo backdrop for people to show off their cookie haul

• Consider a white elephant gift exchange or ornament swap as an additional activity

The tasting station: Set up a separate area with small plates where people can sample cookies during the party. Not every cookie needs to be taken home - sometimes people just want to try a bite! This also helps if someone made a smaller batch or if a recipe didn't turn out perfectly.

Managing the Mix (When Not Everyone is Low FODMAP)

If you're hosting a mixed group where some people don't have dietary restrictions, you have options:

Option 1: Fully Low FODMAP - Request that all cookies be low FODMAP. Frame it as an opportunity to try something new and expand everyone's baking repertoire.

Option 2: Separate Stations - Have a clearly marked low FODMAP section and a separate "traditional" section. This works, but be prepared for potential cross-contamination and the emotional challenge of watching people enjoy things you can't have.

My honest take: I prefer Option 1. When you're hosting, you get to set the theme. People are surprisingly open to trying new baking challenges, and it ensures nobody feels left out. Plus, most low FODMAP cookies taste so good that guests won't even realize they're "restricted."

What to Do When You're a Guest at a Traditional Cookie Swap

If you're invited to a cookie swap that isn't low FODMAP friendly:

Communicate early: Let the host know about your dietary needs and offer to bring low FODMAP options. Ask if you can include a card with your cookies explaining they're gut-friendly, in case others have similar needs.

Bring extras: Make enough low FODMAP cookies that you can trade exclusively for your own and have plenty to take home. You're essentially creating your own sub-swap.

Don't feel obligated to participate: If the event won't accommodate you and you'll end up with cookies you can't eat, it's okay to politely decline. Suggest an alternative like meeting for coffee or doing a cookie baking session together instead.

The Day-After Strategy

Storage tips: Most cookies freeze beautifully. Portion them into small bags or containers so you can pull out a few at a time rather than being tempted to eat the entire haul in one sitting (we've all been there).

Sharing the love: If you end up with more cookies than you can reasonably eat, share them with coworkers, neighbors, or bring them to your next gathering. Low FODMAP cookies are still delicious cookies, and everyone appreciates a homemade treat.

Recipe exchange: Follow up with participants by sharing a digital recipe collection. This extends the cookie swap beyond one event and gives everyone new recipes to add to their rotation.

The Real Gift

The best part of hosting a low FODMAP cookie swap isn't just the delicious cookies (though that's definitely a perk). It's creating a space where everyone can participate fully in a beloved holiday tradition without worry or exclusion. It's showing people that dietary restrictions don't mean missing out on joy and connection. And it's building a community of people who get it - who understand that food can be both celebratory and supportive of our health.

So go ahead and send those invitations. Your cookie swap is going to be amazing, inclusive, and absolutely delicious. And who knows? You might just start a new tradition that others want to replicate.

Ready to start planning? Browse my complete collection of low FODMAP cookie recipes and get baking!

Have you hosted or attended a low FODMAP cookie swap? Share your tips and favorite recipes in the comments below!

Easy Porchetta Style Pork Chops with Rosemary Cream (Low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Missing the flavors of Italian porchetta but can't handle all that garlic and onion? These pork chops deliver all those gorgeous herb-forward, fennel-kissed flavors without any of the FODMAP drama. Thick, juicy bone-in pork chops get rubbed with classic porchetta seasonings - rosemary, fennel, and red pepper flakes - then finished with a luxurious cream sauce that tastes like you've been simmering it for hours.This is the kind of dinner that makes you forget you're following any dietary restrictions at all.

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To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Roasted Salmon with Lemony Horseradish Cream (Low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 - 4 • Ok to make-ahead: Steps 1 - 4

When you need a weeknight dinner that feels restaurant-quality, but won't leave you standing over the stove for hours, this sheet pan salmon is your answer. The secret to perfectly moist, flavorful salmon is roasting it at high heat for just a short time - no complicated techniques required. The horseradish mayo adds a tangy, creamy kick that cuts through the richness of the salmon beautifully, while fresh lemon brightens everything up. This is the kind of meal that looks impressive enough for guests but is actually easier than ordering takeout. Plus, cleanup is a breeze with everything cooking in one pan on foil.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Easy Baked Parmesan Chicken On Cherry Tomatoes (Low FODMAP)

45 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 4

This is a perfect weeknight dinner. It’s everything you want when you’re craving something crispy, saucy, and satisfying. Simply toss a few handfuls of cherry tomatoes into a baking dish, drizzle them with olive oil, salt, then lay the chicken right on top and bake.

As it bakes, the tomatoes burst and turn into this jammy, sweet-tart sauce that tastes like it’s been simmering all day. The Parmesan melts and crisps up around the edges, creating this salty, golden crust that’s delicious perfection.

It’s high-protein, super simple, and feels like comfort food — without the bloat, fatigue, or food hangover that used to come with dinner. My kind of meal: minimal effort, maximum flavor, totally gut-friendly.

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See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Creamy Coconut Curry Chicken (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 4-6 • Ok to make-ahead: Steps 1 - 2

When you're craving the warm, complex flavors of curry but can't handle the usual garlic and onion overload, this dish is your new best friend. Golden turmeric-infused chicken simmers in a rich coconut milk sauce that's aromatic, comforting, and completely gut-friendly.

The magic happens when tender chicken thighs meet fragrant curry powder, earthy turmeric, and that delicious coconut cream base. Serve it over My Best Coconut Rice, top with fresh cilantro, a squeeze of lemon, and crunchy peanuts for texture. Every bite is warm, satisfying, and full of flavor. Plus it makes incredible leftovers that taste even better the next day.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Pumpkin Pecan Streusel Cake (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 16 • Ok to make-ahead: Steps 1 - 2

Fall flavor, without the fallout. This pumpkin pecan streusel cake is soft, spiced, and melt-in-your-mouth delicious—minus the gluten, sugar, or post-dessert regrets. When made with almond flour and allulose, it’s a gut-friendly twist on a classic coffee cake that’s as kind to your system as it is to your taste buds. Perfect for brunch, meal prep, or whenever pumpkin spice season calls your name. IBS-friendly, keto-approved, and 100% crave-worthy.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Tender Italian Meatballs with Simple Marinara (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Makes 24 • Ok to make-ahead: Steps 1 - 5

Let's be real - traditional Italian meatballs are an absolute minefield of onions and garlic, making them completely off-limits when you're managing IBS. But here's the beautiful truth: you don't need those FODMAPs to create meatballs that are tender, flavorful, and taste like they came straight from an Italian grandmother's kitchen.

The secret? Smoke N Sanity's Essence of Garlic Salt and Essence of Onion Salt deliver all that savory depth without any of the digestive drama. Combined with fresh parsley, quality Parmesan, and a mix of beef and pork, these meatballs are incredibly moist and packed with flavor. The lactose-free sour cream keeps them tender while the simple tomato sauce lets all the flavor shine through.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Five Years of IBS Game Changer: A Journey of Hope, Healing, and Community

I can hardly believe it's been five years since I launched IBS Game Changer. What started as my personal mission to help others navigate the confusing, frustrating world of IBS has grown into something far more meaningful than I ever imagined - a thriving community of people who refuse to let digestive issues control their lives.

Where It All Began

Five years ago, I was tired of watching people struggle with the same challenges I had faced: conflicting dietary advice, recipes loaded with trigger ingredients, and the overwhelming feeling that eating anything enjoyable meant risking days of discomfort. I knew there had to be a better way - one that didn't require giving up flavor, convenience, or the joy of sharing meals with loved ones.

So I created IBS Game Changer from a simple belief: you shouldn't have to choose between feeling good and eating well.

What I've Built With You

Looking back at these five years, I'm incredibly proud of what we've accomplished together:

Hundreds of low FODMAP recipes that actually taste amazing - from comfort food classics I've reimagined to creative new dishes that prove restriction doesn't mean deprivation.

Thousands of you finding relief, reclaiming your social lives, and rediscovering the pleasure of eating without fear.

A supportive space where your questions are welcomed, your struggles are understood, and your victories (big and small) are celebrated.

Real solutions for real life - meal prep guides, dining out strategies, and practical tips that work in the chaos of everyday living.

The Moments That Keep Me Going

The numbers are wonderful, but what really fuels my passion are your stories. Your messages about finally being able to travel without anxiety. Your photos of successful dinner parties where everyone enjoyed the same meal. Your tearful thank-yous from parents who can now cook confidently for their kids. The relief in your voices when you realize you're not alone in this journey.

Every single one of these moments reminds me why I do this work.

What's Changed (And What Hasn't)

The low FODMAP landscape has evolved dramatically over these five years. When I started, finding certified low FODMAP products meant ordering online and hoping for the best. Now, major grocery stores carry dozens of options. Restaurant awareness has improved. The research has expanded.

But some things haven't changed in how I approach this work - and they shouldn't. I'm still committed to creating recipes that are actually delicious, not just "good for a restrictive diet." I still believe in empowering you with knowledge rather than overwhelming you with rules. And I'm still here, creating content that makes your life easier, not more complicated.

Thank You From The Bottom of My Heart

To everyone who has cooked my recipes, shared their feedback, asked thoughtful questions, and trusted me to be part of their healing journey - thank you. You've made these five years possible, meaningful, and incredibly rewarding.

To those who are just discovering IBS Game Changer - welcome. You're joining a community that gets it, supports you, and believes that you deserve to feel good AND eat well.

Looking Forward

I'm more excited than ever about what's ahead. I've got new recipes in development, fresh content ideas brewing, and plans to make IBS Game Changer even more helpful and accessible. But most importantly, I'm recommitting to my founding mission: helping you live freely, eat joyfully, and thrive despite IBS.

Here's to five years behind us and many more ahead - filled with delicious food, supportive community, and the freedom to live life on your terms.

Thank you for being part of this incredible journey with me.

Game Day Smoky Lemon Pepper Chicken Legs (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 7

Your game day tailgate needs food that can handle sitting in a cooler, tastes amazing at any temperature, and doesn't require plates or utensils. These smoky lemon pepper chicken legs check every single box. The bright citrus and cracked pepper cut through the rich smokiness, creating bold flavors that hold up whether you're eating them hot off the grill or cold in the parking lot.

Smoking chicken legs keeps them ridiculously juicy with crispy, flavorful skin that stays perfect even hours later. No reheating required, no mess, no fuss - just grab one and get back to cheering on your team. They're the kind of tailgate food that makes people wander over from other parking spots, asking what smells so good.

Low FODMAP tailgate MVP: Prep them the night before, toss them in the cooler, and you've got crowd-pleasing protein that won't leave anyone feeling sluggish before kickoff.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

One-Pan Creamy Tuscan Chicken with Broccoli and Mushrooms (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

When you need serious comfort food but don't want to spend all evening doing dishes, this creamy chicken stew has your back. Everything cooks together in one pan, creating a rich, hearty meal that feels like a warm hug in a bowl - and that's before I even mention the melted cheddar and crisp parmesan on top.

Tender chicken, earthy mushrooms, and bright green broccoli swim in a luscious cream sauce that's naturally thickened without any flour or complicated techniques. The double cheese topping adds that irresistible golden, bubbly finish that takes this from weeknight dinner to something truly special. Best part? Your gut will be just as happy as your taste buds.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Mini Frittata Sausage Breakfast Muffins (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12

Sometimes the best recipes are the simplest ones, and these little breakfast gems prove it. With just a few ingredients and minimal effort, you've got a week's worth of grab-and-go breakfasts that actually taste homemade - because they are.

These mini frittatas are the ultimate multitasker: perfect for Sunday meal prep when you need breakfast sorted for busy mornings, impressive enough to serve at a brunch gathering, and keto-friendly for anyone watching their carbs. The savory sausage adds tons of flavor while keeping things hearty and satisfying, and the muffin tin format means perfect portions every single time.

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.

Cream Cheese and Lox - Everything but the Bagel! (Low FODMAP)

10 Minutes prep • Makes 2 • Low FODMAP • Gluten-Free • Serves 1 - 2

Missing your favorite Sunday bagel and lox situation? This brilliant low FODMAP workaround gives you all those classic flavors - silky smoked salmon, tangy cream cheese, briny capers, fresh dill, and the green parts of green onions - wrapped up in a protein-packed egg wrap instead of a bagel. It's everything but the bagel, literally!

The egg wrap is surprisingly sturdy and adds its own subtle richness without competing with those bold, classic flavors we all crave. Roll it up, slice it into pinwheels if you're feeling fancy, or just fold it in half and devour it whole. Either way, you're getting that satisfying brunch experience without the gluten or the digestive aftermath.

IBS-friendly brunch win: All the flavor, none of the FODMAP load. Plus, it's naturally gluten-free and keeps you full for hours thanks to all that protein.

Time to bring back brunch...

Become a Patron!

See this new recipe in my FREE recipe club.

To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!

Here's what awaits you in the club:

• Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!

• Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).

• Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.

You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.

Let's go on this delicious low-FODMAP journey together.