Delicious Low FODMAP Tzatziki

15 Minutes prep • Low FODMAP • Low Carb • Keto friendly • Serves 10 • Ok to make ahead: Steps 1-3

Tzatziki is a wonderfully refreshing and flavorful Greek cucumber and yogurt sauce that makes a delicious dip, spread, or sauce to complement all kinds of meat and vegetables. Because it’s so good, I had to come up with a version that was Low FODMAP. Dare I say this recipe is even better than the original? And, it’s not only easy to make, it’s low FODMAP, low starch/low carb, and Keto-friendly. It takes only minutes to prepare and it’s best made ahead of time — making it the perfect addition to any party or gathering.

Ingredients

1 cup peeled and grated cucumber

1 cup lactose-free yogurt

1 tablespoon lemon juice

1 tablespoon garlic-infused olive oil

1 tablespoon chopped fresh dill (or 1 teaspoon dry dill)

1 tablespoon chopped fresh mint

1 teaspoon Smoke n Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

Directions

(1) Prepare: Peel and grate the cucumber. Put the grated cucumber fine-mesh strainer. Sprinkle lightly with salt and let stand for about 10 minutes. Then, gently squeeze out the excess water with your hands. (You can also do this with a tea towel or paper towels if you prefer.)

(2) Blend: In a medium bowl, combine the cucumber, yogurt, lemon juice, garlic-infused olive oil, garlic salt, dill, and mint.

(3) Chill: Cover and chill until ready to use. Overnight is best for the best flavor. Stir well before serving.

(4) Serve: Serve as a sauce for any of my veggie bowls or salads, grilled meats, burgers, or a dip for veggies and crackers.

(5) Storage: Store in an air-tight container in the refrigerator for up to 4 days. Stir well before serving.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ appetizer recipes

Good News About Avocado and FODMAPs

I don’t know about you, but I love avocados and I push the limits on how much I eat. I have noticed I can definitely tolerate more than the 1/8 avocado serving size recommended (previously) in the Monash app. Now I know the reason for that. The Monash FODMAP team (always dedicated to keeping the low FODMAP diet science current and accurate) recently re-tested avocados for FODMAP content and they made an interesting discovery. Avocados, a food analyzed over 15 years ago when the diet was initially developed, surprisingly are not high in sorbitol as previously thought. They are high in a unique sugar polyol called perseitol.

Perseitol, unique to avocados, behaves similarly to sorbitol in the gut. More study of this unique polyol and its potential to trigger IBS symptoms is needed so Monash refrained from reclassifying avocados as low FODMAP for the time being. They did, however, increase the low FODMAP serving size so you can now confidently eat 1/4 - 1/3 of an avocado (up to 2.1 ounces) and that is still considered low FODMAP.

This discovery highlights the complexity of food science and emphasizes the importance of ongoing research in FODMAPs and IBS management. I am thankful Monash University continues to prioritize this science for all of our benefit!

For those missing avocados, I recommend doing your own tolerance testing to see if you truly can increase your avocado intake without triggering symptoms. Don’t know how to do that? I’m always here to help.

Stay tuned for more updates as the Monash team continues to delve into FODMAP science! Read the full article, including all the science, on the Monash Low FODMAP blog.

Looking for Low FODMAP recipes that include avocado? Head on over to my recipe club and type the word “avocado” in the search box. Voila! All my recipes that include avocado. You’re welcome. :-)

More Deliciously Low FODMAP™ tips and tools

Hot Cross Bun Waffles (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-4

This is a delightful twist on a classic Easter treat: Hot Cross Bun Waffles! These waffles infuse all the cozy warmth and spice of traditional hot cross buns into a crisp and delicious breakfast delight. Imagine the comforting aroma of cinnamon, nutmeg, and cardamom wafting through your kitchen as these waffles cook. Topped with a generous drizzle of melted butter and an orangey glaze, they're a surefire way to elevate your breakfast or brunch spread. Whether you're celebrating Easter morning or simply craving a cozy indulgence, these Hot Cross Bun Waffles are guaranteed to delight your taste buds and warm your soul.

Ingredients: Waffles

2 cups gluten-free flour

1 teaspoon Kosher salt

1 1/2 teaspoons baking powder

2 tablespoons granulated sugar

1/2 teaspoon ground cardamom

1/2 teaspoon cinnamon

1/2 teaspoon allspice

2 cups lactose-free milk

2 eggs, at room temperature

1/2 stick (4 tablespoons) unsalted butter, melted

1 teaspoon vanilla extract

1 teaspoon orange zest

1/4 cup currents (or raising roughly chopped)

Maple syrup and melted butter for serving

Ingredients: Orange Glaze

3/4 cup powdered sugar

1 teaspoon orange juice

1/4 teaspoon fresh grated nutmeg (optional)

Directions

(1) Prepare: Melt the butter, chop the raisins (if using), and zest the orange.

(2) Combine dry ingredients: Put flour, salt, baking powder, sugar, cinnamon, cardamom, and allspice in a medium mixing bowl and whisk to combine.

(3) Combine wet ingredients: In a separate bowl, whisk the milk, eggs, melted butter, and vanilla together.

(4) Blend the batter: Pour the blended wet ingredients over the dry ingredients and stir with a wooden spoon until well combined. Fold in the chopped raisins and orange zest. There’s no need to get all the lumps out.

Make-ahead note: At this point, you can let the batter rest while you preheat the waffle iron, or you can cover the bowl tightly with plastic wrap and keep it in the refrigerator for a day or so until you’re ready to cook the waffles. Bring the batter to room temperature before cooking the waffles so the batter will pour. Add additional milk or melted butter if the batter is too thick after chilling.

(5) Cook the waffles: Once your waffle iron is heated, ladle an equal amount in each segment of the waffle iron. Cook until crisp but not burned. Remove from the waffle to a cooling rack to keep it crisp.

(6) Plate and serve: Serve warm with a drizzle of warm syrup, melted butter, and orange glaze. Top with a sprinkle of grated nutmeg.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes

Cajun Chicken Caesar Salad (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-5

This Cajun Chicken Caesar Salad brings bold Cajun flavors together with classic Caesar salad for a delightful combination. The blend of zesty Cajun-spiced chicken, crisp romaine lettuce, savory Parmesan cheese, and homemade Caesar dressing, makes for a truly delicious salad. Whether you're looking for a satisfying lunch or a light dinner option, this salad is sure to become a favorite. 

Ingredients: Chicken

2 chicken breasts (boneless and skinless), cut into strips

2 tablespoons garlic-infused olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups romaine lettuce

1/4 cup Parmesan cheese, grated

1 cup of my low FODMAP Garlic Parmesan Croutons (optional)

Ingredients: Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons Dijon mustard

2 teaspoons gluten-free Worcestershire sauce

½ teaspoon Kosher salt

¼ teaspoon black pepper

1/3 cup grated parmesan

Directions

(1) Prepare: Make croutons, if using.

(2) Cook the chicken: Cut the chicken into strips, then put it in a bowl and toss with 1 tablespoon garlic-infused olive oil. Heat a medium-size skillet over medium-high heat and, once hot, put 2 tablespoons of garlic-infused olive oil in it. When the oil shimmers, add the chicken in one layer and cook for about 3 minutes until the chicken is starting to brown.

(3) Season the chicken: While the chicken cooks, sprinkle with salt and pepper and 1 tablespoon of Smoke N Sanity Cajun Creole Seasoning. Flip the chicken and do the same thing on the other side. When the chicken is browned and seasoned on both sides, reduce the heat to medium-low and cover the pan. Cook until the chicken is just cooked through. For white meat, this may only take a couple of minutes. For dark meat, it may be more like 5-7 minutes. Cut into the thickest part of one piece to see if it’s cooked through (it should not be pink and the juice should run clear). Then remove the chicken from the pan and set it to rest on a plate.

(4) Make the dressing: Combine all dressing ingredients except parmesan cheese, salt, and pepper in a small jar. Shake to combine. Add parmesan cheese and shake again. Taste and add salt and pepper, if needed. Set aside in the refrigerator.

(5) Prepare the lettuce: Wash, chop, or tear, the lettuce. If not assembling the salad right away, after washing and spinning dry, put the lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and seal. Then store in the fridge. Your lettuce will be super crisp and any extra water will be absorbed so your salad will taste its best.

Make-ahead note: At this point, you can keep the lettuce and the dressing in the refrigerator and store the cooled croutons in an air-tight container until you’re ready to assemble your salad.

(6) Prepare salad: Put the lettuce in a large salad bowl. Add about half the dressing. Toss to combine. Add more dressing until it’s to your liking.

(7) Plate and serve: Serve the salad with a generous scoop of chicken, a sprinkle of parmesan, and croutons (if using).

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ salad recipes

What’s Fiber Got to Do With It?

Fiber exists in multiple forms, each with distinct characteristics. For instance, some types of fiber readily dissolve in water, while others are easily broken down by gut microbes, and some remain relatively intact from entrance to exit!

The various characteristics of fiber determine how it works inside your body, what it does once it reaches your gut, and how well it’s tolerated when you have Irritable Bowel Syndrome (IBS). Experts like to divide fiber into two basic types: insoluble and soluble. Generally speaking, insoluble fiber doesn’t dissolve well in water, and soluble fiber does.

Why is fiber so important for people with IBS and which kind is best?

1. Regulating Bowel Movements: Fiber, especially soluble fiber, can help regulate bowel movements by adding bulk to stool, making it easier to pass. For those with IBS who experience constipation or diarrhea, fiber can help normalize stool consistency and frequency.

2. Relieving Constipation: Many people with IBS suffer from constipation, and fiber can help soften stool and promote regular bowel movements, making it easier to pass stool without straining.

3. Alleviating Diarrhea: While insoluble fiber can exacerbate diarrhea in some individuals with IBS, soluble fiber can help absorb excess water in the colon, which can help alleviate diarrhea and reduce urgency.

4. Supporting Gut Health: Fiber serves as a prebiotic, meaning it provides nourishment for beneficial bacteria in the gut. These bacteria help maintain a healthy gut microbiome, which is important for overall digestive health and may contribute to symptom relief in IBS.

5. Reducing Bloating and Gas: While some types of fiber can contribute to bloating and gas in individuals with IBS, soluble fiber is less likely to cause these symptoms. Additionally, fiber can help promote regular bowel movements, reducing the likelihood of bloating and discomfort associated with constipation.

6. Managing Weight: High-fiber foods tend to be more filling and can help you feel satisfied with smaller portions, which may aid in weight management. Maintaining a healthy weight is important for overall health and may help manage symptoms of IBS.

If you have IBS it's essential to be cautious about the types and amounts of fiber you consume, as some types of fiber can exacerbate symptoms.

Soluble Fiber Takes The Cake

Soluble fiber is gentle on the gut and helps regulate both diarrhea and constipation so it’s the type of fiber to look for when you have IBS.

Good sources of soluble fiber include:

• Oatmeal

• Barley

• Quinoa

• Flaxseeds

• Chia seeds

• Sunflower seeds

• Macadamia nuts

• Sweet potatoes (cooked and peeled)

• Tofu (always choose firm tofu which is low in FODMAPs—not Silken Tofu which is higher in FODMAPs)

• Coffee (YES! Coffee has fiber!) — I always recommend decaf coffee if you have IBS as caffeine is a gut stimulant and irritant

Low-FODMAP Fruits and Vegetables: There are many fruits and vegetables that are low in FODMAPs and are good sources of fiber. These include:

• Berries (such as strawberries, blueberries, raspberries)

• Oranges

• Grapes

• Pineapple

• Kiwi

• Broccoli

• Avocado (keeping in mind 1/8 of an avocado is the low FODMAP serving)

• Carrots

• Cucumbers

• Bell peppers

• Spinach

• Zucchini

Seeds and Nuts: Some seeds and nuts can be high in insoluble fiber, which may aggravate IBS symptoms. However, certain seeds and nuts are lower in insoluble fiber and can be well-tolerated, such as:

• Pumpkin seeds (pepitas)

• Sunflower seeds

• Almonds (in small quantities)

• Walnuts (in small quantities)

Gluten-Free Whole Grains: Some people with IBS find that reducing gluten in their diet can help alleviate symptoms. While not everyone with IBS needs to avoid gluten, incorporating gluten-free whole grains can be beneficial. Examples of gluten-free grains include:

• Brown rice (white rice is not considered a whole grain)

• Quinoa

• Buckwheat

• Millet

Fiber Supplements: If it's difficult to get enough fiber from food sources, you may consider adding a soluble fiber supplement to your daily routine. It's important to start with a small dose and gradually increase it to avoid triggering symptoms. Additionally, staying well-hydrated is crucial when increasing fiber intake to prevent constipation.

A couple of readily available soluble fiber supplements can be found on Amazon at the below links.

• Psyllium husk

• Acacia Senegal lso known as gum arabic, acacia fiber, or acacia gum

You can also purchase fiber and all kinds of other supplements through the IBS Game Changer Dispensary directly with a 15% discount and free shipping on orders over $50.

If you follow my blog and use my recipes you’ll see I use Psyllium Husk as a stabilizer in some of my recipes such as my Amazing Seed Crackers. So, it’s not just a supplement!

It's essential to pay attention to your body's response to different foods and fibers and adjust your intake accordingly. It may be helpful to work with an IBS coach for personalized guidance and support while managing IBS symptoms. If that’s what you’re looking for, you know where to find me!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

More Deliciously Low FODMAP™ tips and tools

Anxiety and IBS: 8 Things You Can Do to Get Them Both Under Control

Anxiety, the pervasive feeling of worry and unease, is a common human experience. When it becomes chronic, however, it can manifest as a mental condition with far-reaching effects. In this blog post, I’m addressing the intricate relationship between anxiety and Irritable Bowel Syndrome, exploring how they impact each other, and giving you some specific things you can do to get them both under control.

Understanding Anxiety

At its core, anxiety is the response to a perceived threat, often related to an uncertain future event. Chronic anxiety, a mental condition characterized by excessive apprehension, is marked by real or perceived threats, leading to avoidance behaviors and physical symptoms such as increased heart rate and muscle tension. Anxiety disorders, including generalized anxiety disorder, panic disorder, PTSD, and social anxiety disorder, affect a significant portion of the adult population in the United States and around the world.

The Link Between IBS and Anxiety

Research indicates a clear link between IBS and anxiety. Approximately 44% of individuals with IBS also experience an anxiety disorder, compared to only 8% of those without IBS. Recent studies suggest shared genetic pathways between IBS and certain mental health conditions, emphasizing the close connection between the gut and the brain.

The Gut-Brain Connection

The gut-brain connection, a bidirectional communication system between the gut and the brain, plays a crucial role in regulating digestive functions, mood, and stress responses. Altered communication in people with IBS may lead to abnormal sensory processing, unpredictable gut functions, and visceral (organ) hypersensitivity, causing you to feel pain and other symptoms.

Breaking the Anxiety-IBS Cycle

The anxiety-IBS connection often creates a challenging cycle that people find difficult to break, leading to feelings of frustration and hopelessness. Treatment for IBS should include dietary and lifestyle changes, in addition to psychological interventions to address both physical and psychological aspects, and only in a few cases, medication.

Targeting the Gut-Brain Connection

Addressing both anxiety and IBS involves a holistic approach. Mindfulness, mind-body exercises, meditation, gut-directed hypnotherapy, and gut-directed Cognitive Behavioral Therapy (CBT) can target the gut-brain connection. On the mental health side, working with specialized professionals like therapists or psychologists helps address anxiety, while collaborating with a nutritional health coach can help you develop strategies for a healthier gut.

8 Things You Can Do Right Away to Help

Tackling the overlap between anxiety and IBS requires effort and multiple different strategies. While the journey may take time, gaining control over both aspects is possible, allowing you to live more fully. If you're navigating IBS and anxiety together, know that support and effective interventions are available, giving you a path toward a more balanced and fulfilling life.

Here are some things you can do right away that may help both anxiety and IBS:

1. Meditation/guided visualization for relaxation and stress/anxiety reduction, consider using the Nerva App from Mindset Health which is gut-directed hypnotherapy that has been studied and shown to be extremely effective. 

2. If you drink caffeinated beverages, ween yourself off ASAP. Caffeine is a stimulant that in and of itself can cause anxiety. It’s also a gut-specific stimulant and those of us with IBS don’t need gut stimulation for the most part. I suggest switching to pure ginger tea which has excellent anti-inflammatory and antioxidant properties.  

3. If you drink any sort of carbonated beverage (especially sugary or caffeinated sodas), ween yourself off ASAP. Carbonated beverages can cause GI irritation, gas, and bloating, and potentially exacerbate IBS symptoms. Switch to plain water (hot or cold). 

4. If you drink alcohol, ween yourself off ASAP. Alcohol itself can cause anxiety (especially as a rebound after over-drinking) and it can irritate the GI tract, and change your gut motility (leading to diarrhea or constipation), it’s a diuretic that leads to dehydration (particularly bad if you suffer from constipation), it’s actually poison and your digestive system doesn’t need anything getting in the way of doing its good work.

5. Get some exercise even if it’s just around the house! If at all possible get outside in some sort of nature (even seeing just one tree!). If you can’t get out, then put some plants in your house so you can look at them while you walk around the house. This has been shown to reduce stress and anxiety almost as well as a walk in nature. If that’s impossible, even pictures of nature can be helpful! Just put them where you can look at them and do some visualization of being there in nature.  

6. Journal – keep track of everything that goes into your body (food, drink, supplements, pills, all of it.). And document your symptoms every day too. This will help you start to see patterns that trigger flare-ups which in turn may trigger anxiety. You can use a blank journal or something like this Gut Health Journal. (If you sign up for coaching with me, I will send you my own journal—but really anything will work!)

7. A Low FODMAP diet can be key to reducing flare-ups and the associated anxiety that comes with those flare-ups. The diet is used to calm your system down and then, through a series of tests you conduct yourself, to determine your personal FODMAP sensitivity profile so you can reintroduce as many of the foods that once triggered you as possible. Want more information about the Low FODMAP diet? Check out my Low FODMAP FAQ.

8. Get connected with a health coach for guidance and support. This can help you get to resolution much faster than trying to do it all alone. If you’d like to have coaching time with me, feel free to schedule an appointment right here.  We can do a 15-minute free intro and/or the full 8-week program so you can really make progress in getting your gut, your mind, and your life back on track.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Selected sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5733421/

2. https://www.nature.com/articles/s41588-021-00950-8

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ Tips and Tools

One Pan Butter Chicken (low FODMAP)

1 Hour prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-2

Butter chicken is wonderfully flavorful and “exotic” and oh so easy to make! Once you’ve made this recipe, you’ll never need to do takeout butter chicken again. This butter chicken has all the rich flavor of the classic recipe without any of the FODMAPs. Serve it over basmati rice or, even better, serve it over roasted vegetables for a lower starch version. Any way you serve it, this creamy, flavorful dish is sure to please the whole family.

Ingredients: Marinade

2 pounds boneless skinless chicken thighs cut into bite-size pieces

1 cup lactose-free yogurt

1 tablespoon fresh ginger, peeled and grated

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

1/2 teaspoon black pepper

Ingredients: Sauce

2 tablespoons garlic-infused olive oil

1 teaspoon Smoke N Sanity Essence of Garlic Salt

2 tablespoons fresh ginger, peeled and grated

2 teaspoons garam masala (Indian spice available in most stores and on Amazon)

2 teaspoons smoked paprika

1 8-ounce tomato sauce

2 tablespoons tomato paste

1/2 cup heavy cream

3 tablespoons salted butter

Cilantro, chopped, for serving

Directions

(1) Prepare: Chop the chicken.

(2) Prepare the marinade: In a medium bowl combine the yogurt, ginger, garlic salt, and pepper. Add in the chicken and stir to coat. Put it in the refrigerator and let it marinate for one hour. (Don’t marinate much longer than an hour or the chicken can get mushy.)

(3) Cook the chicken: Heat a large skillet over medium-high heat. If the oil sizzles when you add a piece of chicken, the pan is ready to cook the chicken. Add it in one layer and cook until the chicken is just cooked through about 8 minutes. The chicken and marinade will release liquid while cooking. When the chicken is just cooked through, remove it from the heat and remove as much of the liquid as possible—so the sauce doesn’t get diluted.

(4) Season the sauce: Stir in the ginger, garam masala, smoked paprika, and salt and let it cook for one more minute. Add in the tomato paste, tomato sauce, butter, and heavy cream. Stir and let cook for a few minutes to thicken.

(5) Plate and serve: Serve the chicken over steamed basmati rice. Sprinkle with fresh cilantro.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Keto-friendly version

Serve the butter chicken and sauce on top of roasted veggies, and skip the rice altogether. You won’t miss it!

To roast the vegetables, toss 4 cups of chopped broccoli, Brussels sprouts, and carrots with 2 tablespoons olive oil, 1 teaspoon cumin, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Roast in a 400-degree F oven for 20 minutes, tossing once or twice during cooking, until the vegetables have gotten tender and a bit charred.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Crispy Brussels Sprouts and Bacon Pizza (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 3

The wonderful flavor of crispy Brussels sprouts and bacon combined with delicious mushrooms and herbs makes a delicious pizza! Brussels sprouts are one of those vegetables that have a small (2-3 sprouts) low FODMAP serving size. So, taking the leaves apart and roasting them before putting them on your pizza means a few sprouts go a long way and give you all the delicious flavor without being high in FODMAPs. This pizza is a great change of pace and, if you love Brussels sprouts, you will love this recipe.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ main course recipes

Easy Slow Cooked Tortilla Soup (Low FODMAP)

20 Minutes prep • 5 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-5

Tortilla soup is a great year-round soup and this is a simple one-bowl meal the whole family will enjoy. Packed with flavor, color, and texture, it’s a delicious traditional Mexican dish. I left the fried tortillas out and added some corn and cooked brown rice instead. It was a great way to give the soup a bit more substance and a couple more plants! Serving the toppings on the side allows everyone to make their soup exactly how they like it.

Ingredients: Soup

2 bunches green onions (green part only), chopped

1 1/2 pounds boneless, skinless chicken thighs (or breasts)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

16 ounces Smoke n Sanity Mild or Medium Salsa (or other low FODMAP salsa)

32 ounces low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth)

2 cups cooked short-grain brown rice (or white rice if you prefer)

1 cup sweet corn (about 1 cob), fresh or frozen

Juice of 1 lime

1/2 teaspoon red pepper flakes (try this nifty red pepper flake grinder)

Tortilla chips, chopped avocado, chopped cilantro, extra-sharp cheddar cheese (grated) leave out for lactose-free version, lime wedges, and lactose-free sour cream for serving

Ingredients: Salted Lime Sour Cream

1/2 cup lactose-free sour cream

Juice of 1/2 lime

1/2 - 1 teaspoon Kosher salt

Directions: Crock Pot

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Chop the green onions and put them in the bowl of your crock pot. Add the chicken, salsa, chicken broth, salt, and pepper.

(3) Cook: Cover and cook on high for 4 - 5 hours or on low for 6 - 7 hours.

(4) Prepare the toppings: Grate the cheese, chop the avocado, chop the cilantro, and stir the lime juice and salt into the sour cream.

(5) Shred the chicken: Take the chicken out at hour 4 (if on high) or 6 (if on low) and use two forks to shred it. Then return it to the crock pot. Stir in the corn, cooked rice, and lime juice. Taste and add additional salt if needed.

Make-ahead note: At this point, you may set the crock pot to warm and leave it until you’re ready to serve.

(6) Plate and serve: Ladle the soup into bowls. Serve with tortilla chips, chopped avocado, cilantro, grated cheese, and salted lime sour cream.

Directions: Stove

(2) Prepare: Chop the green onions and put them in a dutch oven or large soup pot. Add the chicken, salsa, chicken broth, salt, and pepper.

(3) Cook: Cover and cook over medium-high heat until the soup comes to a boil. Reduce heat and simmer for 45 - 60 minutes. Then proceed to step 4 above.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ soup recipes

Easy Smoked Salmon Salad (Low FODMAP)

20 Minutes prep • 3-4 Hours cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

Creamy avocado, perfect eggs, tangy feta, crisp lettuce, and cool cucumbers are the perfect bed for this delicious smoked salmon. Drizzle on the lemon dijon dressing and you have a perfectly delicious and quite hearty salad. I cooked the salmon on my backyard smoker, but you could cook it in the oven and it would still be delicious.

Ingredients: Salmon

1 1/2 pounds salmon or steelhead salmon

1 - 2 tablespoons Smoke N Sanity Sweet Maple Dust (Use code IBSGC15 for 15% off)

1 teaspoon Kosher salt

1/2 teaspoon Red pepper flakes (and here’s a nifty red pepper flake grinder!)

1 tablespoon olive oil

1/2 - 1 lemon sliced

Ingredients: Salad

1 head butter lettuce, washed and dried

2 - 3 Persian cucumbers, washed and sliced

Handful of cherry tomatoes, halved

1/3 cup feta cheese, crumbled

Fresh chives and/or dill for serving

Ingredients: Dressing

1/4 cup lemon juice

1/4 cup olive oil

1 1/2 teaspoons Dijon mustard

Kosher salt and pepper

Directions: Salmon

(1) Prepare: Preheat the smoker or grill to 180 degrees F. Lay fish out, skin side down, on a piece of heavy aluminum foil. Sprinkle the sweet maple dust, salt, and red pepper flakes evenly over the fish. Drizzle with olive oil.

(2) Cook the fish: Put the fish on the foil directly on the grill grates. Do not wrap the fish in the foil—leave it flat. Cook with the smoker or grill lid closed for about 3 - 4 hours until the fish is cooked through.

(3) Finish: Remove fish from the grill and add lemon slices and chopped chives.

Make-ahead note: At this point, you may keep the fish in the refrigerator for 2 - 3 days until you’re ready to serve it.

Directions: Salad

(4) Prepare: Wash all produce. Slice cucumbers, break lettuce into bite-sized pieces, and cut cherry tomatoes in half.

(5) Make the dressing: Combine ingredients in a jar or small bowl and shake or whisk to blend.

(6) Make the salad: Put all ingredients except salmon in a large bowl. Toss to combine. Drizzle with dressing and toss once more.

(7) Plate and serve: Put the salad on each plate. Cut the salmon into portions size pieces and lay one on top of each salad. Sprinkle with fresh herbs and a grind of black pepper.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Super Simple Smoked Salmon (Low FODMAP)

5 Minutes prep • 3 - 4 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-3

This is one of the simplest and most flavorful recipes for salmon I have created. The combination of the sweet maple seasoning and the slow cook in the smoker makes for a perfectly delicious and balanced salty/sweet fish. I used fresh steelhead salmon—but you could use any fresh salmon you have available. Serve it hot off the grill, at room temperature, or even chilled on a salad.

Ingredients: Salmon

1 1/2 pounds steelhead salmon filet (skin on)

1 - 2 tablespoons Smoke N Sanity Sweet Maple Dust (use code IBSGC15 for 15% discount)

1 teaspoon Kosher salt

1/2 teaspoon red pepper flakes

1 tablespoon olive oil

Lemon slices and chopped chives for serving

Directions

(1) Prepare: Preheat the smoker or grill to 180 degrees F. Lay fish out, skin side down, on a piece of heavy aluminum foil. Sprinkle the sweet maple dust, salt, and red pepper flakes evenly over the fish. Drizzle with olive oil.

(2) Cook the fish: Put the fish in the foil directly on the grill grates. Do not wrap the fish in the foil—leave it flat. Cook with the grill lid closed for about 3 - 4 hours until the fish is cooked through.

(3) Finish: Remove fish from the grill and add lemon slices and chopped chives.

Make-ahead note: At this point, you may keep the fish in the refrigerator for 2 - 3 days until you’re ready to serve it. This fish is delicious cold so don’t be afraid to make it ahead.

(4) Plate and serve: Serve immediately or allow to cool to room temperature or even refrigerate.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ seafood recipes

Cranberry Apple Quinoa Salad (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-5

Apples you say? And it’s low FODMAP? Yes! If you manage your serving sizes, you can (and should!) eat everything possible. For some foods I really love, I think of them more like a seasoning than a main course and I add just enough to get a taste but not so much as to trigger symptoms. Sitting down to eat less than 1/8 of an apple would definitely not be satisfying, but encountering small pieces of apple in a salad is quite wonderful. Hence this cranberry apple quinoa salad! I hope you enjoy this simple salad as much as I do. And, if you’re counting, this salad contains 11 different plants so your gut biome will be happy too.

Ingredients: Salad

1 cup quinoa (uncooked), rinsed well

3 tablespoons basil, roughly chopped

2. tablespoons mint, roughly chopped

1/2 apple, cored and chopped into small pieces

1/2 cup pumpkin seeds (raw)

1/2 cup walnuts, roughly chopped

3/4 cup crumbled feta cheese

1/2 cup dried cranberries

Ingredients: Dressing

1 lemon, juiced

1/2 lime, juiced

1 tablespoon maple syrup

1/4 cup olive oil

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

Directions

(1) Cook quinoa: Rinse and cook quinoa per package instructions and let cool. (Be sure to rinse it very well before cooking.)

(2) Prepare: Chop the walnuts, basil, mint, and apple.

(3) Prepare salad: In a large bowl combine the quinoa, basil, mint, apple, pumpkin seeds, walnuts, and feta.

(4) Make the dressing: In a small jar or bowl, combine all dressing ingredients. Shake or whisk to combine.

(5) Dress the salad: Drizzle the dressing over the salad. Toss to combine.

Make-ahead note: At this point, you may keep the salad in the refrigerator until you’re ready to serve. The flavors improve with time so keep right on enjoying this salad and don’t be afraid to make it ahead.

(6) Plate and serve: Serve right away, or chill in the refrigerator and serve for up to 3 days.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ salad recipes

Crispy Corn Fritters (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 2 dozen • Ok to make ahead: Steps 1-5

When my client told me she liked corn fritters, I had to try them out to see if I liked them too. I decided a savory version would be good since corn is already on the sweet side. These corn fritters have a delightful savory crunch that is complemented by the sweetness of the corn. They make a wonderful appetizer that can be made with fresh or frozen corn—so don’t wait for summer to add these to your appetizer selection. Delicious with sour cream or simply on their own. You can serve them hot or at room temperature—so they are a great make-ahead appetizer.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ appetizer recipes

Slow-Cooked Chicken Chili Burrito Bowls (Low FODMAP)

20 Minutes prep • 4 hours cook (in the crockpot) • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

This delicious chicken chili has all the flavor of traditional chicken chili—while still being low FODMAP. Slow-cooked in the crockpot, the flavors have time to blend and build and make your house smell wonderful as you simmer the meat to perfection. Serve it as a burrito bowl “bar” with rice and all the toppings so everyone can choose exactly what they want. There will be something to please everyone!

Ingredients

1 1/2 pounds boneless, skinless chicken breasts or thighs

1 bunch green onions, green part only, chopped

1 jalapeño pepper, seeded and chopped

2 teaspoons ground cumin

1 teaspoon chili powder

1 teaspoon smoked paprika

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

1 1/2 cups mild low FODMAP salsa (I used Smoke N Sanity Mild Salsa - Use code IBSGC15 for 15% discount)

1 1/2 cups low FODMAP chicken broth (I used Whole Foods Organic 365 chicken broth)

1 cup canned butter beans, drained and rinsed

1 cup shredded extra sharp cheddar cheese, plus more for serving

1/2 cup fresh cilantro, chopped

4 cups cooked short-grain brown rice or Jasmine white rice

1 jalapeño pepper, chopped (for serving)

Tortilla chips, lactose-free sour cream, guacamole, chopped green onions, cilantro, jalapenos, and lime wedges for serving

Directions: Crockpot

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Cook the rice per package instructions. Chop the green onions and jalapenos.

(3) Cook the chicken: In the bowl of your crockpot, combine the chicken, green onions, jalapeno pepper, cumin, chili powder, smoked paprika, salt, and pepper. Pour over the salsa and the chicken broth. Cover and cook on low for 5-6 hours or on high for 3-4 hours.

(4) Finish: Remove the chicken from the crockpot and lightly shred with two forks. Return the shredded chicken to the crockpot. Stir in the beans, cheddar cheese, and cilantro. Heat until the cheese melts, 5 minutes. Keep warm until ready to serve.

(5) Serve: Serve the chicken along with the simmering sauce over bowls of rice. Top, as desired, with Tortilla chips, lactose-free sour cream, shredded cheddar cheese, guacamole, chopped green onions, jalapenos, and cilantro. Squeeze a lime wedge over each bowl.

Directions: Stove

Cook the chicken: In a Dutch oven or large soup pot, combine the chicken, green onions, jalapeno pepper, cumin, chili powder, smoked paprika, and salt and pepper. Pour over the salsa and the chicken broth. Reduce the heat to low. Simmer 30 minutes, until the chicken is cooked through.

Finish and serve: As directed above.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Mushroom Veggie Bowl (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-4

So many fabulous veggies on a base of brown rice with the most delicious sauce to bring it all together. Who wouldn’t think this was a perfect meal? The sauteed oyster mushrooms add a ton of flavor and nutritional value. Serve it as shown, or mix it together and serve more like a salad. Either way it will be delicious, nutritious, and low FODMAP too.

Ingredients

1 cup short-grain brown rice, uncooked

2 tablespoons toasted sesame oil

2 cups (or more) oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 cups shredded cabbage

1 cup matchstick or grated carrots

1 cup shredded cucumbers (peeled)

1 cup shredded Jicama (peeled)

1/2 avocado, chopped

1 cup frozen edamame

4 cups baby spinach, stemmed

Green onion greens, microgreens, and sesame seeds, for serving

Ingredients: Dressing

1/4 cup olive oil

3 tablespoons toasted sesame oil

3 tablespoons seasoned rice vinegar

2-3 tablespoons maple syrup (according to your taste)

2 tablespoons miso

2 tablespoons gluten-free, low-sodium soy sauce

2 teaspoons fresh ginger, peeled and grated

1 teaspoon Smoke N Sanity Essence of Garlic Salt

Pinch cayenne pepper

Directions

(1) Prepare: Put the rice on to cook per package instructions. Chop the mushrooms.

(2) Cook the mushrooms: In a large skillet over medium heat, heat the oil. When hot, add the mushrooms. Toss in the hot oil and cook, stirring them around frequency, until starting to brown—which should take about 10 minutes.

(3) Prepare vegetables: While the mushrooms are browning, prep the remaining veggies. Cook/heat the edamame in hot water per package instructions.

(4) Make the dressing: place everything in a glass jar or blender and shake or blend until smooth.

(5) Plate and serve: Put a scope of warm rice in each bowl. Top with a handful of baby spinach. Divide the rest of the vegetables and arrange them over the top of the spinach layer. Top with scallions, microgreens, and sesame seeds. Drizzle the whole thing with dressing. Add a grind or two of black pepper if you like.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ vegetarian recipes

Sweet Potato Pecan Waffles (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 8-10 Waffles • Ok to make ahead: Steps 1-2

Oh, these waffles are good! And what a beautiful color you get with that rich sweet potato in the batter. While these waffles are a great way to use up leftover sweet potatoes, it’s totally worth the effort to roast some just for this recipe. Add a few pecans and some syrup and you have a truly special breakfast or brunch. Leftovers can be frozen and reheated in the oven or toaster until crisp.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

My Latest Deliciously Low FODMAP™ Recipes

Bringing the experts to you - Free Virtual Speaker Series: IBS Secrets Revealed

One of the biggest challenges when struggling with gut issues is finding answers. It should be easy, but you and I both know it’s not.

My friend and colleague, Kelly Cleveringa of Clever Body Wellness, hosted a speaker series she called IBS Secrets Revealed that brought together a group of experts from all areas of the gut health spectrum to offer all sorts of advice for improving your digestion and enhancing your life. I was honored to be a part of this digestive health summit and I’m sharing the on-demand link so you can watch the entire series, or just pick the topics that interest you most.

There were 15 expert speakers in this virtual summit talking about different areas of living with and treating IBS.

These amazing experts included…

Katherine Aitken-Young from IBS Game Changer

Heather Van Vorous from Help for IBS

DeDe Wilson from Fodmap Everyday

Helen Brooks from The Tummy Whisperer

Amy Laura from FODify It

And many more!

When you’re at the right table with the right people, you heal faster than you ever could on your own. This is the right table which is why I’m thrilled to have been included as a speaker and I want to share the content with you!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Check out my latest Deliciously Low FODMAP™ recipes

Chinese New Year Chicken Salad (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1-3

In honor of Chinese New Year, I created a recipe for a delicious, low FODMAP Chinese chicken salad that is heavy on the vegetables and flavor and light on the effort to make! This salad is crispy, crunchy, and everything you want a Chinese chicken salad to be. It’s a great way to use up leftover chicken, but if you need to cook some just for the recipe, I’ve provided an easy recipe that turns out perfectly-cooked chicken every time.

Ingredients: Dressing

3 tablespoons gluten-free soy sauce

3 tablespoons seasoned rice vinegar

2 tablespoons toasted sesame oil

2 tablespoons butter

2 teaspoons fresh ginger, grated

1/2 teaspoon black pepper

Ingredients: Salad

4 cups cabbage, thinly chopped/shredded

1 cup carrot, grated (swap in additional cabbage or bell pepper for lower-carb version)

1 red bell pepper, julienned (finely sliced)

1 cup Jicama, grated (or use sliced water chestnuts) - swap in additional cabbage or bell pepper for lower-carb version

1 cup raw almonds, chopped or sliced

2 cups cooked chicken, shredded (see recipe below)

1/2 cup green onions, green part only, finely sliced on the diagonal

1 - 2 tsp black sesame seeds, optional for garnish

Directions

(1) Cook the chicken: Don’t have cooked chicken? Cook some up using this quick and foolproof method:

Heat 1 tablespoon each butter and toasted sesame oil in a frying pan over medium-high heat. Season each chicken breast with a sprinkle of salt and pepper. Add a few slices of fresh ginger to the pan. Put the chicken in the pan in one layer. Cook for 2 -3 minutes until browned on the bottom. Flip the chicken breast(s), cook for 2-3 minutes on the second side, until browned. Reduce heat to low. Cover the pan and cook for 12 minutes. Leave cover in place. Turn the heat off. Leave for another 12 minutes. Voila! Perfectly cooked chicken. (If the chicken breasts are very thick, then slice them in half horizontally before cooking them in this manner.)

(2) Prepare: Chop the almonds, shred the cabbage, carrot (if using), and jicama (if using). Slice the bell pepper and chop the green onions.

(3) Make the dressing: Combine the dressing ingredients in a jar and shake. Let sit for about 10 minutes before tossing with the salad to allow flavors to blend.

(4) Make the salad: Place the Salad ingredients in a large bowl. Drizzle the dressing over the salad and then toss it all together.

Make-ahead note: Keep salad, dressing, and garnish separate until ready to serve. Without dressing, this salad will keep for 2 -3 days in an airtight container in the refrigerator. Keep the dressing in the refrigerator too.

(5) Plate and serve: Divide between serving plates or bowls. Top with a sprinkle of sesame seeds.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ main course recipes

Creamy Chicken, Vegetable, and Wild Rice Soup (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 6

If you’re looking for a delicious, hearty chicken soup that is packed full of vegetables, you’ve found it with this recipe. Carrots, mushrooms, sage, and thyme blend together with the chicken and the rice to make for an extremely delicious and satisfying meal. Cooked all in one pot, this soup is easy to make, easy to clean up, and easy to love! It’s even better on day 2 so make up a big batch so you can enjoy it more than once.

Ingredients

2 tablespoons garlic-infused olive oil

2 teaspoons dried thyme

1 teaspoon dried sage

1 bunch green onions (green part only), chopped

1 leek (green part only), chopped

1 cup wild rice blend (omit for lower carb version)

4 medium-size carrots, chopped (omit for lower carb version)

2 stalks of celery, with leaves if possible, chopped

2 cups oyster mushrooms, chopped

2 bay leaves

1/2 teaspoon crushed red pepper flakes (or to taste) - here’s a nifty red pepper flake grinder

4 cups chicken broth (I use Whole Foods Organic 365 chicken broth)

1 1/2 pounds boneless, skinless chicken thighs (or breasts if you prefer)

1/2 teaspoon Kosher salt and 1/4 teaspoon black pepper

2 cups fresh baby spinach, (long stems removed) roughly chopped

1 cup lactose-free whole milk (use coconut milk for lower carb/dairy-free option)

1/2 cup grated parmesan cheese (plus more for serving) - Omit for dairy free option

4 small sprigs fresh rosemary, for serving (optional)

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Chop the leeks, the green onion greens, the carrots, the celery, and the mushrooms.

(3) Cook the vegetables: Heat the olive oil in a large soup pot or Dutch oven over medium-high heat. When the oil shimmers, add the thyme and sage and let it sizzle and bloom in the hot oil. After about 30 seconds, add the green onion and leek greens, carrots, celery, mushrooms, red pepper flakes, and a pinch each of salt and pepper. Cook until the vegetables begin to soften, about 3-5 minutes.

(4) Add the broth: Stir in the chicken broth, chicken, wild rice, bay leaves, and salt and pepper. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and cook for 20-30 minutes until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken from the pot and use two forks to shred it, then set it aside. Continue to cook the soup and rice for another 20 minutes, until the rice is tender.

(6) Finish: Add the chicken back to the soup along with the milk, parmesan cheese, and spinach. Cook over medium heat until warmed through. Remove the bay leaves.

Make-ahead note: At this point, you can keep the soup warm until you’re ready to serve. Or, cool and refrigerate if more than a couple of hours. Reheat on the stove over medium heat and bring just to a simmer without boiling.

(7) Plate and serve: Divide the soup between bowls and top with the rosemary sprig and additional parmesan cheese.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post contains links for you to easily purchase items listed on the page. In some cases, we have provided a special discount code for IBS Game Changers so be sure to use it when you purchase an item to get the discount that has been arranged just for you! As an Amazon Associate, I earn a commission from qualifying Amazon purchases. 

More Deliciously Low FODMAP™ soup recipes

“Ski Cake” Cookies (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 cookies • Ok to make ahead: Steps 1-5

Reminiscent of what we used to call “Ski Cake,” these cookies are not only deliciously Christmas-spiced, they are a bonanza of good stuff! Rolled oats, pumpkin seeds, dried cranberries, and currents make them the perfect cookie to tuck into your pockets for your next hike or ski day. Or, pack them in your bag for a quick breakfast or lunch on the go. They remind me of Christmas and skiing and they taste wonderfully good. (And you can pass them off as oatmeal cookies and get your kids to eat some good healthy grains and seeds.)

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members. And, for my true fans, I’ll be sharing behind-the-scenes content, and updates on the progress of the new cookbook.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Become a Patron. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes