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.

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.

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.

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 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.

Hearty Cream of Mushroom Soup (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 6 • Ok to make-ahead: Steps 1 - 2

Craving a warm, comforting bowl of soup? This Cream of Mushroom soup recipe takes the classic to a whole new level. Tender pieces of chicken breast nestled in the rich and creamy base – it's the perfect blend of hearty and satisfying. This isn't your canned soup experience; it's a homemade delight that's surprisingly easy to make and guaranteed to impress. Whether it's a chilly evening or you just need a comforting pick-me-up, this soup will satisfy the heartiest eater.

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.