Quick Herby Chicken Salad (Low FODMAP)

10 Minutes prep • 2 Hours chill • Low FODMAP • Gluten-Free • Makes 4 cups • Ok to make-ahead: Steps 1 - 4

This Quick Herby Chicken Salad is a fresh, IBS and keto-friendly meal packed with flavor and crunch. Tender chicken is mixed with an herby Dijon-lemon dressing with fresh dill, parsley, chives, and green onions, then tossed with chopped raw almonds for a satisfying bite. Serve it on crisp Romaine lettuce with lemon wedges for a light dish that comes together fast and is best made ahead. It’s perfect for lunch or dinner.

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Why Gut Health Isn’t Just About Plants—Salt Plays a Big Role Too

You’ve heard me talk about it a lot: a broad diversity of plant-based foods is one of the best ways to support your gut microbiome. And, a healthy gut microbiome is one of the best ways to support an expanded diet while preventing IBS flare-ups. With the release of Hack Your Health: The Secrets of Your Gut on Netflix, the spotlight on plant variety and microbiome health has never been brighter. And, more people are learning just how important it is to feed your microbiome the right way.

One of the best ways to do this is by eating a wide variety of plant foods. Research shows that consuming at least 30 different types of plants per week—think vegetables, fruits, grains, nuts, seeds, herbs, and even plant-based oils (olive oil being the best choice!) —can significantly boost the diversity of beneficial gut bacteria [1].

But plant variety is only part of the picture. There’s another factor that doesn’t get as much attention but plays a big role in microbiome health: your sodium intake.

Salt is just one tool in the seasoning tool box!

Too Much Salt? Your Gut Microbiome Notices

Sodium is a necessary mineral for your body—it helps regulate fluid balance, nerve function, and muscle contractions. But when you eat too much of it, sodium can negatively affect the gut microbiome.

A study published in Nature found that high-sodium diets reduced populations of beneficial Lactobacillus bacteria in both humans and mice [2]. These bacteria help regulate inflammation and support immune health. When their numbers drop, the gut environment becomes less balanced and more prone to dysfunction.

In the same study, participants who reduced their sodium intake saw improvements in microbial diversity and a reduction in blood pressure, highlighting the connection between diet, microbiome health, and cardiovascular outcomes.

Additional research has shown that excess salt may weaken the gut barrier, leading to inflammation and changes in microbial composition that are linked to metabolic and immune system disturbances [3].

The Benefits of Cutting Back

The encouraging news is that reducing sodium intake can promote a healthier gut environment. When sodium levels drop, beneficial bacteria can rebound, and inflammation may decrease. These changes can lead to better digestion, improved immune function, and more stable blood pressure [3,4].

So, How Much Is Too Much?

According to the American Heart Association, adults should aim for less than 2,300 mg of sodium per day, with an ideal target of 1,500 mg, especially for those with high blood pressure or salt sensitivity [5].

Yet, most people consume closer to 3,400 mg daily, often without realizing it. Sodium sneaks into common foods like bread, snacks, sauces, condiments, and processed meats—even if they don’t taste particularly salty [6].

Tips to Reduce Sodium (Without Triggering IBS):

• Cook from scratch when possible using low-FODMAP, whole ingredients.

• Use fresh herbs like basil, chives, rosemary, thyme, oregano, parsley, dill, etc., to add flavor

• Use Diamond Crystal Kosher salt in place of table salt or sea salt (known for its unique crystal structure and lower sodium content per volume)

• Boost flavor with infused oils, lemon juice, vinegars, and spices like paprika, turmeric, cumin, cayenne, and more

• Don’t skimp on healthy fats (olive oil, avocado, etc.) in your cooking, as fat carries flavor

• Choose unsalted or low-sodium versions of packaged foods (for example, Pomi strained tomatoes include ONLY tomatoes)

• Be mindful of portion sizes when eating out or choosing packaged snacks

Managing IBS means paying close attention to how your body responds to what you eat. While reducing sodium might not be the first thing that comes to mind, it could be a simple, effective step toward balancing your gut microbiome and supporting your overall health.

Sources:

1. McDonald, D. et al. (2018). “American Gut: an Open Platform for Citizen Science Microbiome Research.” mSystems. https://doi.org/10.1128/mSystems.00031-18

2. Wilck, N. et al. (2017). Nature. "Salt-responsive gut commensal modulates TH17 axis and disease." https://doi.org/10.1038/nature24628

3. Ferguson, J.F. et al. (2021). Cell Metabolism. "Dietary Salt Disrupts the Microbiota, Impairs Gut Barrier Function, and Promotes Inflammation." https://doi.org/10.1016/j.cmet.2021.05.003

4. Farquhar, W.B. et al. (2015). Journal of the American College of Cardiology. "Dietary sodium and health: more than just blood pressure." https://doi.org/10.1016/j.jacc.2015.02.038

5. American Heart Association. “Sodium: How to Tame Your Salt Habit Now.” https://www.heart.org

6. Centers for Disease Control and Prevention (CDC). “Sodium and Food Sources.” https://www.cdc.gov/salt

Tropical Coconut Overnight Oats (Low FODMAP)

10 Minutes prep • 5+ Hours chill • Low FODMAP • Gluten-Free • Vegan • Serves 1 • Ok to make-ahead: Steps 1 - 2

Start your day with a taste of the tropics with my Tropical Coconut Overnight Oats. Packed with wholesome ingredients like gluten-free rolled oats, chia seeds, and coconut milk, this recipe is both nutritious and delicious. Customize your bowl with dried cranberries, shredded coconut, and a sprinkle of seeds for added texture and flavor. Prepare it the night before for a hassle-free breakfast that's ready to enjoy in the morning. Whether you prefer it sweetened with a touch of maple syrup or served with fresh berries and nuts, these overnight oats are sure to brighten your mornings with every spoonful.

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Beef and Mushroom Hand Pies (Low FODMAP)

25 Minutes prep • 35 Minutes cook • Low FODMAP • Serves 4 • Ok to make-ahead: Steps 1 - 4

Hand pies are the ultimate comfort food—but for those of us on a Low FODMAP diet, they’ve often been off-limits. I love them so much, I created a version that’s easy to make, full of flavor, and gentle on the gut. These hand pies are loaded with a rich, savory filling of tender ground beef, umami-packed mushrooms, and IBS-friendly seasonings—slow-simmered for maximum depth without the digestive drama. Wrapped in a flaky, golden crust, the filling is the real star—proof that Low FODMAP can still mean seriously satisfying.

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One Pan Chicken Cacciatore and Potatoes (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Say hello to comfort food without the discomfort. This one pan wonder brings tender chicken, hearty potatoes, and rich Italian flavors together in a low FODMAP, IBS-friendly recipe. Easy to make, easy on digestion—big flavor, no flare-ups.

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Sarah’s Carrot Zucchini Breakfast Muffins (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 2

Start your day with these deliciously wholesome, Keto-friendly, low FODMAP carrot zucchini breakfast muffins! Packed with nutritious ingredients like grated carrots, shredded zucchini, and a blend of almond flour and coconut, these muffins are not only gluten-free and low-carb but also gentle on sensitive stomachs. Perfectly spiced with a hint of cinnamon and nutmeg, they offer a delightful way to kickstart your day without compromising on flavor or nutrition. Whether you're following a special diet or simply love a satisfying breakfast treat, these muffins are a must-try for anyone looking to enjoy a wholesome and delicious start to their day!

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Brandon’s One Pan Meatballs and Mushroom Gravy (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 - 16 • Ok to make-ahead: Steps 1 - 2

Beef and pork meatballs with brown mushroom gravy are the kind of dish that brings comfort to the table. Juicy, tender meatballs made with a blend of ground beef and pork are seared to perfection, then simmered in a rich, savory mushroom gravy that’s full of deep, earthy flavor. This is a homey, satisfying meal that’s perfect for a cozy dinner—hearty enough for a cold night, but delicious any time of year. Serve meatballs drizzled with pan gravy along with one of my green salads, or serve over rice, polenta, or mashed potatoes if you like.

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Classic Sausage Rolls (Low FODMAP)

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

Enjoy the savory delight of classic sausage rolls without the gluten! This recipe delivers a perfect blend of flaky, gluten-free pastry wrapped around flavorful sausage filling. Whether you're catering to dietary restrictions or simply looking for a delicious snack, these gluten-free sausage rolls are sure to impress. With a golden, crispy crust and juicy sausage center, they're ideal for parties, picnics, or a cozy evening treat. Follow along to create these irresistible bites that everyone will love.

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Strawberry Mint Compote (low FODMAP)

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

Delightfully fresh and bursting with vibrant flavors, Strawberry Mint Compote is the perfect way to elevate any dish with its sweet-tart strawberries mingled with the invigorating essence of mint. Whether drizzled over creamy vanilla ice cream or paired with a rich aged cheese, this compote adds a delicious twist that complements sweet and savory alike. Simple to make yet impressively flavorful, it's a versatile condiment that promises to brighten up your culinary creations with every spoonful.

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Strawberry Mint Crostini with Prosciutto and Brie (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Makes 24 • Ok to make-ahead: Steps 1 - 3

With the perfect balance of sweet and savory, these Strawberry Mint Crostini topped with Prosciutto and Brie are as delicious as they are elegant. Combining the sweetness of a ripe strawberry mint compote with the rich flavors of creamy Brie and crisp prosciutto, each bite offers a burst of flavor and texture. Whether you're hosting a sophisticated dinner party or simply treating yourself to a gourmet appetizer, these crostini are sure to impress with their vibrant colors and irresistible taste.

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Sheet Pan Herby Chicken and Broccoli Salad (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

This warm and tender, herby chicken paired with crisp, roasted broccoli florets and served on a bed of cool salad greens creates a delightful combination that the whole family will enjoy. And, it’s not just a feast for the senses, but also a breeze to prepare—all on a single sheet pan. Perfectly seasoned with a rich herb and sundried tomato dressing, it's a wholesome meal that brings together simplicity and deliciousness in every bite.

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Chocolate Drizzled Pecan Shortbread (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Makes 36

Indulge in the rich, buttery goodness of my Chocolate Drizzled Pecan Shortbread—a perfect harmony of tender, pecan-topped shortbread and decadent dark chocolate drizzle. This classic treat combines the satisfying crunch of toasted pecans with a delicate, melt-in-your-mouth texture that's irresistible with every bite. Whether you're looking to impress guests or simply treat yourself, this recipe promises to elevate any occasion with its delightful blend of flavors. Get ready to savor the magic of homemade shortbread with the luxurious touch of chocolate.

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Creamy Lemon Chicken and Rice (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

This one-pan recipe is a great combination of flavors and textures, ideal for a quick weeknight dinner or a cozy family meal. With just a handful of ingredients and a single pan, you'll create a dish that's not only delicious but also easy to clean up afterward. Enjoy the bright citrus notes of lemon that elevate the savory richness of the creamy sauce, making every bite delightful.

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Tender Baked No Flour Flat Bread (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 8 • Ok to make-ahead: Step 1

A delicious, keto-friendly twist on traditional flatbread — soft, golden, and bursting with flavor. These delicious baked flatbreads come together quickly with only a few ingredients, including eggs, avocado, and cheese. With a satisfying texture that’s both pillowy and crisp around the edges, they make the perfect low-carb hamburger buns or bread alternative. They deliver flavor and nourishment in every bite. Ideal for brunch spreads, gourmet sandwiches, or as a simple standalone snack, they’re the kind of flatbread that elevates everyday eating.

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Sheet Pan Chicken & Sweet Potato Supper (low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4-6 • Ok to make-ahead: Steps 1 & 5

An easy and delightful weeknight dinner that brings together everything you need for a complete, delicious meal with minimal effort. Tender roasted chicken, caramelized sweet potatoes, and savory greens share a single sheet pan in this wholesome, satisfying dish. Hearty, healthy, and full of cozy, roasted flavor—perfect for busy nights or relaxed entertaining.

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Easy Salsa Taco Salad (Low FODMAP)

10 Minutes prep • 8 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

Fresh, vibrant, and bursting with flavors, this salad is a delightful twist on traditional taco salads. Packed with crisp lettuce, sweet peppers, creamy avocado, and zesty salsa, every bite is a fiesta of textures and tastes. Whether served as a quick weeknight dinner or a crowd-pleasing party dish, this salad brings together the best of Tex-Mex flavors in a simple yet satisfying bowl. Get ready to enjoy a colorful, nutritious meal that's as easy to make as it is delicious!

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One Pan Mediterranean Meatballs with Tzatziki (Low FODMAP)

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

Transport your taste buds to the sunny shores of the Mediterranean with our flavorful One Pan Mediterranean Meatballs with Tzatziki Sauce. This dish combines juicy meatballs infused with Mediterranean herbs and spices, nestled alongside lemony rice, all cooked to perfection in a single pan for easy cleanup. Drizzle with my creamy, low-FODMAP Tzatziki sauce and garnish with fresh herbs for a delightful meal that's as satisfying as it is delicious. Perfect for a weeknight dinner or impressing guests with minimal effort.

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Sarah’s No Spike Nutty Bars (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Keto Friendly • Makes 36 bars

Say hello to a sweet without the sugar crash! Sarah’s Spike Nutty Bars are the perfect blend of crunch, flavor, and nourishment—crafted with a powerhouse mix of nuts and seeds and naturally sweetened with allulose to keep your blood sugar happy. Whether you need a quick breakfast bite, a post-workout pick-me-up, or a guilt-free treat to satisfy your sweet tooth, these bars are a deliciously smart choice. No refined sugars, no spikes—just clean energy and pure nutty goodness in every bite.

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Lemon Chicken and Broccoli with Feta Cream (Low FODMAP)

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

Welcome to a delightful taste journey with my one-pan Lemon Chicken and Broccoli with Feta Cream. This dish combines the vibrant zest of lemon-infused chicken, tender broccoli florets, and crispy bacon, all topped with a creamy feta sauce. It's the perfect harmony of flavors and textures, creating a comforting yet sophisticated meal that's easy to prepare and sure to impress.

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DIY Natural Egg Dyeing: Colorful Creations from Your Kitchen

30 Minutes prep • 30 Minutes cook • 30 Minutes soak • 30 minutes dry

Ah, the classic cardboard box egg-dyeing kits - a staple of childhood Easter memories. Who doesn't recall carefully dropping tablets into vinegar-filled cups, eagerly anticipating the vibrant hues that would transform humble eggs into festive treasures? Yet, there's another enchanting way to imbue your eggs with color, one that taps into the natural beauty and creativity of your kitchen: DIY egg dyeing using vegetables.

Embracing Nature's Palette

Nature offers an astonishing array of colors, and vegetables are no exception. From rich blue of purple cabbage to the sunny yellows of turmeric root, each vegetable brings its own unique pigment to the table. By harnessing these natural dyes, you not only create stunning Easter eggs but also embark on a sensory journey through hues inspired by the earth itself.

What You'll Need:

• White eggs (boiled and cooled)

• Various colorful vegetables (spinach, beets, red cabbage, turmeric root, etc.)

• White vinegar

• Water

• Saucepans

• Strainer or cheesecloth

• Rubber gloves (to avoid staining your hands)

Step-by-Step Guide:

1. Prepare Your Dyes: Chop or grate your chosen vegetables and place them in separate saucepans. Cover with water (about 2 cups per vegetable) and add a tablespoon of vinegar. Bring to a boil, then simmer for about 15-30 minutes until the color is rich and concentrated. Strain the liquid into bowls and let it cool.

2. Dyeing Process: Once your dyes are ready and cooled, submerge your boiled eggs in each bowl of dye. For lighter shades, leave them for a few minutes; for deeper colors, let them soak longer. Rotate the eggs occasionally to ensure even coloring.

   1. If you're aiming for deep, vibrant colors, you might want to leave the eggs in the dye overnight in the fridge. Otherwise, you’ll have beautifully colored eggs in about 2 hours.

3. Drying and Display: Remove the eggs with a spoon or tongs and place them on a drying rack or paper towels. Allow them to air dry completely. Once dry, marvel at the beautiful, naturally dyed eggs that reflect the hues of the vegetables they were dyed with.

Why Choose Natural Dyes?

Using natural dyes for egg decorating isn't just about aesthetics; it's about embracing sustainability and creativity. Unlike synthetic dyes, natural dyes are eco-friendly and biodegradable, making them a planet-friendly choice. Plus, each egg becomes a unique work of art, with colors that may vary slightly, adding to their charm.

A Celebration of Tradition and Creativity

While cardboard box kits evoke nostalgia, DIY natural egg dyeing adds a contemporary twist rooted in tradition and sustainability. It's a wonderful way to connect with nature, experiment with colors, and create meaningful memories with loved ones. So, this Easter, gather your vegetables, unleash your creativity, and enjoy the beauty of nature's palette on your eggs.

Let this DIY adventure inspire you to explore other natural dye sources and techniques and perhaps start a new tradition of your own. After all, the joy of crafting something beautiful with your own hands is timeless and oh-so-satisfying.

Happy egg-dyeing!

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

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