Mastering Mindful Eating: 13 Essential Strategies to Detox from Mindless Munching

For better or for worse, the holidays are often focused on food. And not just healthy, nourishing food, but food that may be extra rich, extra sugary, and full of FODMAP Triggers. So how do you get back to a mindful mindset when it comes to eating? Detoxing from mindless eating involves building (or rebuilding) mindful eating habits and breaking free from automatic, unconscious consumption. In this blog post, I am sharing some steps to help you regain control and foster a more mindful relationship with food.

You can start by creating a focus on what your body needs, not what your primitive brain wants. This will help you make decisions and prioritize those decisions that support your focus on health. For me, that focus is captured in this variation on Michael Pollan’s philosophy on food: Eat real food. Mostly plants. Prepare it yourself.

Read on for some specific things you can do to help yourself reset after the holidays.

Raise Awareness:

• Start by acknowledging and recognizing your mindless eating habits. Be aware of situations, emotions, or triggers that lead to unconscious eating.

Be Mindful:

• Engage your senses when eating. Sit down and pay attention to the food on your plate. Notice the colors, textures, and flavors of your food. Chew slowly. Savor each bite. This helps you appreciate your food and recognize the signals your body sends when you have had enough.

Create a Distraction-Free Zone:

• Designate specific eating areas and times. Avoid eating in front of the TV, or computer, or while scrolling through your phone. Minimize distractions so you can focus on your meal.

Control Your Portion Sizes:

• Eat your meals on a plate or in a bowl to maintain a clear sense of how much you’re eating and encourage appropriate portion sizes. Don’t eat out of the container, bag, or carton. This can help prevent overeating.

Meal Planning:

• Plan your meals in advance. Having a structured eating schedule reduces the likelihood of impulsive, mindless eating.

Stay Well-Hydrated:

• Stay hydrated throughout the day. Sometimes, feelings of hunger are actually signals of dehydration. Start your day with a big glass of water (this can also help regulate your bowel movements). Drink water before reaching for a snack, then wait 15 minutes to be sure you're truly hungry before eating.

Listen to Hunger Cues:

• Pay attention to your body's hunger and fullness signals. Eat when you're hungry and stop when you're satisfied, rather than relying on external cues or emotional triggers. Don’t eat so fast that you zoom right past your body’s ability to let you know it’s full! Slow down, chew your food, and put your fork down between bites.

Mindful About Snacking:

• If you can break the habit of snacking altogether, that’s a great way to minimize mindless eating. But, if you want to keep snacks in your diet, choose them thoughtfully. Opt for real food here too, and something with protein, fiber, and fat that will be filling and satisfying (a handful of nuts, a few of my Amazing Seed Crackers with cheese or Nutzo Nut & Seed Butter, or some chopped vegetables and lactose-free cottage cheese or Nutzo Nut & Seed Butter are great choices). Be conscious of portion sizes. Sit down and savor your snack rather than eating it on the go.

Emotional Awareness:

• Identify emotional triggers for mindless eating. When you feel stressed, bored, or anxious, find alternative ways to cope, such as taking a short walk, practicing deep breathing, or engaging in a hobby. Work on just feeling your emotions instead of letting them drive you to the kitchen to drown them in a bag of chips or a box of cookies. If you give them time, these feelings usually pass within a few minutes, and you can avoid the need to buffer them with food.

Keep a Food Journal:

• Track your meals and snacks in a journal or phone app. This helps you become more aware of what, when, and how. much you eat, making it easier to identify patterns of mindless eating. It’s a great way to be “onto yourself” about portions and portion sizes too.

Mindful Grocery Shopping:

• Plan your meals and related grocery shopping list ahead of time and stick to it. Avoid shopping when hungry, as this can lead to impulse purchases of unplanned and less nutritious foods.

“Safe” Refrigerator and Pantry Shelves:

• Clear out your fridge and pantry of the foods that you tend to eat mindlessly. Often that means the highly processed salty, sugary, or fatty foods that come in boxes and bags. If you live with others and the refrigerator and pantry are shared, then establish certain shelves that are just for you and that contain only the foods you want to be eating. Then you can focus only on those shelves when you’re hungry or preparing a meal. Avoiding temptations is a huge step in the direction of preventing mindless eating in the first place!

Seek Support:

• Share your goals with friends, family, or a support group. Having a supportive network can provide encouragement and accountability on your journey toward more mindful eating.

Remember, developing mindful eating habits takes time and patience. Be kind to yourself throughout the process, celebrate small victories, and gradually integrate these practices into your daily life for a sustainable and positive transformation. The more you practice these techniques, the less you overload your body and the better you feel. It’s something to look forward to!

Need help on your journey? Make an appointment and let’s talk!

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™ Tips and Tools

A Few IBS Game-Changing Tips for a Happy Holiday

As we all enjoy the holiday season, I want to extend warm wishes and a virtual hug to this incredible community of warriors who navigate the world of IBS with resilience and strength. Amidst the festive cheer, I understand the unique challenges the holidays can pose for those managing IBS symptoms. But fear not, I'm here to spread some joy and offer a few game-changing tips to make your holidays as enjoyable and stress-free as possible.

1. Mindful Munching: 'Tis the season of treats, and while indulging is part of the joy, I encourage mindful munching. Consider low FODMAP alternatives to your favorite holiday snacks, and savor each bite consciously.

2. Festive Flavors, Low FODMAP Style: Transform your holiday feast into a symphony of flavors that won't trigger discomfort. Explore some of my creative recipes that embrace the festive spirit while staying true to your low FODMAP lifestyle. Think roasted meats, flavorful herbs, and festive spices!

3. Sip Smart: Stay hydrated with gentle, soothing beverages. Opt for low FODMAP choices like peppermint tea or infused water with seasonal fruits (keeping an eye on FODMAP content, of course!).

4. Self-Care Amidst the Celebrations: Remember to prioritize self-care. Take breaks when needed, practice deep breathing, and find a quiet space to recharge. Your well-being is the best gift you can give yourself.

5. Connect and Share: The IBS journey can be challenging, but you're not alone. Reach out to this amazing community for support, tips, and shared experiences.

As we navigate the holiday festivities, let's celebrate the victories, big and small, that make us true IBS game changers. From me to you, may your holidays be filled with joy, delicious low FODMAP delights, and the warmth of connection.

Wishing you all a happy and healthy holiday season!

Warmly,

Katherine

More Deliciously Low FODMAP™ Tips and Tools

Pomegranate Cranberry Sauce (Low FODMAP)

20 Minutes prep • 8 Hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Steps 1-4

Celebrate the season with the perfect blend of cranberries and pomegranates in this delicious Pomegranate Cranberry Sauce that’s about to become your new favorite! Both of these vibrant gems come together to create a sauce that strikes the perfect balance between sweet and tart. Whether you're serving it alongside the classic turkey, spreading it on warm rolls, or pairing it with your other favorite festive dishes, this Pomegranate Cranberry Sauce will add a touch of elegance and a burst of holiday flavor to every bite.

Ingredients

12 ounces fresh cranberries

1/2 cup light brown sugar, packed

1/4 cup pomegranate molasses (or corn syrup* will also work)

3 sprigs fresh thyme

1 medium pomegranate, arils (seeds) removed (about 1 cup pomegranate arils)

Directions

(1) Prepare: Remove the seeds from the pomegranate, being careful to keep them whole.

(2) Cook the cranberries: Put the cranberries, sugar, pomegranate molasses or corn syrup, and thyme in a saucepan over medium heat. Bring to a boil and stir gently, but often, as it cooks for about 5 minutes until most of the cranberries have burst open.

(3) Cool: Remove from the heat, remove the thyme sprigs, and let cool.

(4) Finish: When cooled to room temperature, add the pomegranate arils and stir gently to combine.

Make-ahead note: At this point, you may put it in an airtight container and refrigerate it overnight (or longer), until ready to serve

(5) Plate and serve: Serve chilled with your holiday turkey, pork loin, or everyday chicken!

Eat and enjoy every bite because you can!

*Recipe note: If you use corn syrup in place of the pomegranate molasses, please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

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™ holiday recipes

Creamy Winter Chicken Soup with Gnocchi and Vegetables (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-6
Warm your soul with my easy-to-make Creamy Winter Chicken Soup with Gnocchi and Vegetables—an indulgent medley of smoky, creamy, and hearty flavors that promises to be an instant family favorite. This soup is a comforting escape from the chill of winter, bringing together chicken, gnocchi, and a robust assortment of vegetables. Embrace the coziness of the season with a bowl of this delicious and richly flavorful soup tonight.

Ingredients

2 tablespoons garlic-infused olive oil

1 large leek, green part only, chopped (about 1 cup chopped greens)

6 small-medium carrots, chopped

4 celery stalks, chopped

2 tablespoons salted butter

2 tablespoons gluten-free all-purpose flour

1 pound boneless skinless chicken breasts or thighs

1 tablespoon Italian seasoning (see note)

1 teaspoon smoked paprika

2 teaspoons dry thyme

1/4 teaspoon red pepper flakes

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

1 parmesan rind (optional but adds great flavor)

4-6 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup chopped sun-dried tomatoes

4-6 cups baby spinach (stems removed)

1/2 - 1 cup heavy cream, or lactose-free whole milk

3/4 cup grated parmesan

12 ounces fresh potato gnocchi

Directions

(1) Prepare: Chop the vegetables.

(2) Cook the vegetables: In a large soup pot set over medium heat, add the olive oil and, once hot, add the leek greens. Cook 3 minutes, until tender. Add the carrots and celery. Cook another 3 minutes.

(3) Add the seasoning: Shift the vegetables to one side and add the butter to the pan. Once melted, add the flour to the butter and let cook for one minute. Add the Italian seasoning, smoked paprika, thyme, and 1/4 teaspoon each of red pepper flakes, salt, and pepper.

(4) Add the broth and chicken: Add 4 cups chicken broth. Put the chicken into the soup and add the parmesan rind, if using. Bring to a simmer and keep simmering over medium heat for 20 minutes, until the chicken is cooked through.

(5) Shred the chicken: Remove the chicken to a cutting board and shred using two forks or cut it into bite-sized pieces if you prefer. Add the chicken back to the soup.

(6) Add remaining ingredients: Stir in the sun-dried tomatoes, cream/milk, parmesan, and spinach, and, once the spinach has wilted down in the broth, add the gnocchi. Cook until the gnocchi are cooked and the soup is nice and warm throughout about 5 minutes. If the soup is too thick, add additional chicken broth.

(7) Plate and serve: Serve the soup topped with parmesan and with some real sourdough bread alongside.

Note: To make your own Italian seasoning, combine 1 tablespoon dried basil, 1 tablespoon dried oregano, 1 teaspoon dried thyme, 1/2 teaspoon dried rosemary, and 1/2 teaspoon dried sage. Store any extra in an empty spice jar or other airtight container.

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™ soup recipes

Smoky Bacon Gouda Pizza (Low FODMAP)

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

My gluten-free crust is so good, whatever you put on top already has a head start on being delicious! This Smoky Bacon Gouda Pizza is full of fall flavor with bacon, gouda, and even a touch of pumpkin in the sauce. Each bite is a savory celebration of smoky seasoning, cheesy goodness, and the subtle hint of pumpkin. Get ready to savor the essence of the season with this irresistibly flavorful and gluten-free pizza.

Ingredients: Crust

3⁄4 cup warm water (105 – 110 degrees F)

1 tablespoon sugar

1 packet active dry yeast (2 1/4 tsp)

2 cups gluten-free flour (I used Bob’s Red Mill 1 to 1)

1 teaspoon Kosher salt

1 teaspoon dried basil

1 large egg

1 teaspoon apple cider vinegar (or white vinegar works too)

2 tablespoons garlic-infused olive oil (or regular)

Additional olive oil for spreading the dough

Ingredients: Topping

1/2 cup pumpkin puree (or you can use tomato sauce if you prefer)

1 teaspoon chili powder

1 teaspoon smoked paprika

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

1 tablespoon low FODMAP hot sauce

1 cup chopped kale

1/2 cup grated extra sharp cheddar cheese

1 1/2 cups grated gouda cheese

4 slices thick-cut bacon, cooked and chopped

Chopped cilantro, green onion greens, and just a drizzle of honey (optional) for serving

Directions

(1) Prepare: Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F. Grate the cheese. Cook the bacon and chop it into small pieces. Line a cookie sheet (without edges) with parchment paper.

(2) Prove the yeast: Combine water, sugar, and yeast in a small bowl and let sit for 2-3 minutes until it begins to froth.

(3) Make the dough: Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture.

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky. Transfer the dough to the prepared cookie sheet with the parchment paper.

(4) Form the dough: Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle. This part takes a bit of patience but keep pressing the dough out across the parchment. It will be a bit sticky so keep dipping your fingers in olive oil and keep pressing the dough out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under if you like a thicker edge.

(5) First bake: Before adding any toppings, pre-bake the crust. Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8 minutes.

(6) Make the sauce: Combine pumpkin (or tomato sauce), chili powder, smoked paprika, garlic salt, hot sauce (if using) and stir well to combine.

(7) Add toppings: Remove the crust from the oven and spread about half the pumpkin/tomato mixture on the crust. Use just enough to cover the pizza crust but don’t create a thick layer (save the extra for another pizza). Top with Kale, both grated cheeses, and the bacon pieces.

(8) Bake: Slide the pizza on the parchment paper back onto the hot pizza stone or cookie sheet in the oven and cook for 10 minutes until the cheese is melted and bubbling, and the crust is starting to brown.

(9) Plate and serve: Remove from the oven onto a cutting board then slice and serve while it’s still nice and hot topped with chopped cilantro, green onion greens, and an optional (but very delicious) light drizzle of honey (1 teaspoon of honey is low FODMAP 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™ main course recipes

Savory One-Pan Chicken, Wild Rice, and Vegetables (Low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1 - 2

Delicious, comforting, and easy to make. What could be better? This recipe combines plenty of vegetables, wild rice, and chicken with the perfect blend of herbs and seasonings plus rich Gouda cheese and butter to deliver simple goodness in every bite. Enjoy simplicity at its finest with this easy-to-make, one-pan, utterly delicious recipe.

Ingredients

6 chicken thighs (bone-in, skin on)

2 tablespoons garlic-infused olive oil

1 large leek, green part only, chopped (about 1 cup chopped greens)

2 tablespoons fresh chopped thyme (or 2 teaspoons dry thyme)

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

1 tablespoon Italian seasoning (To make your own, combine 1 tablespoon each basil and oregano with 1 teaspoon each thyme, rosemary, and dry sage. Store the extra in an empty spice jar for next time!)

1/2 teaspoon chili powder

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 1/2 cups dry wild rice blend

1 cup oyster mushrooms, chopped

1 cup chopped celery

1 cup cubed gouda cheese

1 cup dry white wine (or use more chicken broth if you prefer)

2 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

6 tablespoons salted butter

Pinch (or more) red pepper flakes (optional) for serving

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Chop the leek greens, mushrooms, and fresh herbs (if not using dry herbs).

(2) Saute the veggies and herbs: In an oven-safe skillet with reasonably high sides, heat the olive oil over medium-high heat. When the oil is hot, add the dry herbs (thyme, sage, Italian seasoning) to the oil and let sizzle for about 30 seconds. Next add the leek greens, mushrooms, celery, chili powder, and salt and pepper, and cook for about 3 minutes until the leek greens have softened. Finally, add the wild rice, and the Gouda cheese and stir to combine.

(3) Add the liquid: Pour over the wine (if using) and let it sizzle and burn off some of the alcohol. Then add the chicken broth. Lay the chicken pieces over the rice mixture. Add a slice of butter on top of each chicken piece then a grinding of black pepper and a sprinkle of salt.

(4) Bake: Cover with foil (or a lid if you have one for your pan) and bake for 45 minutes. Remove the cover and bake for another 15-20 minutes, until the rice is cooked to your liking and the chicken is cooked through. If the rice is a bit hard, add 1/3 cup water or broth and cook for an additional 10 minutes.

(5) Plate and serve: Remove from the oven and serve topped with a sprinkle of red pepper flakes, chopped green onion greens, and/or fresh thyme.

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™ main course recipes

Sweet Potato Enchilada Bake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-5

Indulge in a vibrant fusion of Mexican flavors and the velvety creaminess of sweet potatoes with my quick and easy Sweet Potato Enchilada Bake. In this recipe, I've incorporated a simple homemade enchilada sauce, addressing the challenge of finding truly low FODMAP canned options. For added versatility, you can opt for classic corn tortillas or create a lighter, lower-carb version using Trader Joe's Egg Wraps—a surprisingly airy choice for a dish of this nature. Prepare to delight your taste buds with this blend of bold spices and the comforting flavor of sweet potatoes in every bite.

Ingredients: Easy Low FODMAP Enchilada Sauce

10 ounces boxed or canned diced tomatoes (the low FODMAP Serving is 1.27 ounces)

1/4 cup water

2 tablespoons garlic-infused olive oil

2 teaspoons apple cider vinegar

1 teaspoon cumin

2 teaspoons Smoke N Sanity Essence of Onion Salt (use code IBSGC15 for 15% off)

2 teaspoons chili powder

1/4–1/2 teaspoon chipotle chili powder

1/2 teaspoon kosher salt

1 teaspoon oregano– optional (dry or 1 tablespoon chopped fresh)

Ingredients: Casserole

12 x 6-inch gluten-free corn tortillas or 6 Trader Joe’s Egg Wraps (for a lower-carb version)

2–3 cups grated extra-sharp cheese

For serving: chopped cilantro, green onion greens, diced avocado, sour cream, and Low FODMAP hot sauce

Ingredients: Filling

2 tablespoons garlic-infused olive oil

1 bunch green onions, green part only, chopped

1 large yam or sweet potato, diced into 1/2 inch cubes (optional, or use 1 large bell pepper, or 2 zucchini)

3 cups cooked shredded chicken, browned seasoned ground chicken, turkey, or beef

Or 1 can butter or cannellini beans, drained and rinsed (for a vegetarian version)

1 can fire-roasted mild diced green chilies (optional)

2 teaspoons cumin

2 teaspoons chili powder

1 teaspoon kosher salt

Directions

(1) Prepare: Preheat oven to 400 degrees F. Grate the cheese. Chop the green onion greens and the sweet potato. Chop the veggies, if using.

(2) Make the Enchilada Sauce: Place all the sauce ingredients in a blender and blend until smooth, set aside.

(3) Make the vegetable filling: Place a large frying pan over medium heat, add the oil when the pan is hot, then saute the green onion greens and sweet potatoes (or other vegetables of your choice) until tender, about 10-12 minutes, covering half way through, to allow the potatoes to get tender. Add cumin, chili powder, and salt and saute until blended and potatoes are tender. Remove from the pan and set aside.

(4) Make the meat filling: In the same large frying pan over medium heat, add the oil when the pan is hot, then add one pound each ground beef and ground pork (or all beef or all pork if you prefer) to the pan. Break up the meat and cook until browned. Add cumin, chili powder, and salt and saute until blended

(5) Put together the casserole: In a 9 x 13 inch baking dish, spread out ½ cup of enchilada sauce, to lightly coat the bottom of the pan. Spread out 2 egg wraps or 4 tortillas on top of the sauce.  Spread about half of the filling over the egg wraps/tortillas. Layer on about half of the canned green chilies (if using), and 1 cup of the grated cheese.  Drizzle with about 1/2 cup enchilada sauce. Top with 2 more egg wraps or 4 more tortillas, add the remaining filling, green chilies, 1 cup cheese, and top with 2 more egg wraps or 4 more tortillas. Drizzle the top with the remaining enchilada sauce and any additional cheese you have left.

Make-ahead note: At this point, you may put the whole casserole in the refrigerator and bring it out when you are ready to cook and serve.

(6) Bake: Cover tightly with 1 layer of parchment and then a layer of foil (to prevent foil from sticking to the casserole) and bake for 30 minutes. Uncover, and bake 10 more minutes. Remove from the oven and let rest 5 minutes before cutting and serving.

(7) Plate and serve: Serve with sour cream, diced avocado, and cilantro or chopped green onion greens.

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™ main course recipes

Chocolate Oatmeal Cookies (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Sandwiched Cookies

Experience the best of two worlds with my delicious Chocolate Oatmeal Cookies—a delightful fusion of classic buttery oatmeal cookies and the indulgent richness of chocolate. Each bite promises just the right amount of each. Get ready to embark on a yummy journey of taste where the rustic charm of oatmeal cookies meets the decadent taste of chocolate in every delightful bite.

Ingredients

1 stick (8 tablespoons) salted butter

1/2 cup packed brown sugar

1 tablespoon corn syrup (see recipe note)

1 teaspoon vanilla extract

1 cup gluten-free rolled oats

1/4 cup almond flour

1/2 teaspoon kosher salt

1 egg white

1 1/2 cups semi-sweet chocolate chips, melted

Directions

(1) Prepare: Position racks in the upper and lower thirds of the oven. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.

(2) Melt the butter and sugar: In a skillet over medium heat, melt the butter together with the brown sugar. Bring to a boil and cook for 1 minute, until the sugar dissolves and starts to look like caramel. Remove from the heat and transfer to a bowl. Whisk in the corn syrup and vanilla, and keep whisking until smooth and glossy. Add the oats, almond flour, and salt stirring until well combined. Let cool for 5 minutes, then stir in the egg white. Let the dough sit for 10 minutes to thicken. 

(3) Bake: Drop a heaping teaspoon-size amount of dough on the prepared baking sheets, leaving about 3 inches of space between each one. Bake for 7-9 minutes until golden brown around the edges. Allow the cookies to cool on the baking sheet for 5 minutes, then transfer to a wire rack to cook completely. 

(4) Melt the chocolate: Put the chocolate in a microwave-safe bowl or large measuring cup. Heat in 30-second increments, stirring once the chocolate has really started to melt. Keep heating and stirring just until the chocolate is smooth when you stir it.

(5) Sandwich the cookies: Put a dollop of melted chocolate on the bottom of one cookie and sandwich it together with another cookie of similar shape/size. Continue until all cookies have been paired and sandwiched.

(6) Plate and serve: Let sit at room temperature until the chocolate hardens, or refrigerate if you’re in a hurry. Store cookies in an airtight container for up to 4 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. 

Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger. 

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™ dessert recipes

Creamy Parmesan Chicken with Rosemary Bacon (Low FODMAP)

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

Succulent chicken in a creamy Parmesan sauce, topped with crispy rosemary-infused bacon, and served atop potato gnocchi—all cooked to perfection in a single pan. This dish has amazing flavor and it’s easy to make. Add a side salad and you’ve got a meal! Change up your weekly routine with this excellent blend of creamy, savory, and herby goodness. I think the whole family will love it!

Ingredients

4 small or 2 large boneless chicken breasts (slice the large ones horizontally in two)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/3 cup gluten-free flour

1/2 teaspoon paprika

1 pinch cayenne

2 tablespoons fresh thyme leaves (or 2 teaspoons dry thyme), plus more for serving

4 slices thick-cut bacon

1 tablespoon fresh rosemary, finely chopped, or 1 teaspoon dry rosemary

3 tablespoons salted butter

1 large leek, green part only, chopped (about 1 cup chopped greens)

1 1/2 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

3/4 -1 cup heavy cream

2 cups roughly chopped kale or spinach

1 pound gluten-free potato gnocchi or you can substitute a firm gluten-free pasta such as Rummo gluten-free Penne Rigate

3/4 cup grated parmesan cheese

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: Preheat the oven to 400 degrees F. Wash and chop the leek greens, rosemary, and the kale or spinach. Season the chicken with salt (if you didn’t pre-salt the chicken ahead of time) and pepper. Add the flour, paprika, cayenne, and 1 tablespoon fresh thyme or 1 teaspoon dry thyme to a shallow bowl. Dredge the chicken through the flour mixture, tossing to coat each piece well.

(3) Cook the bacon: In an oven-proof skillet large enough to hold all the chicken in one layer, cook the bacon over medium heat until crisp, about 5 minutes. During the last minute of cooking, sprinkle the chopped rosemary on the bacon and flip the bacon over a few times to distribute. Transfer the cooked bacon to paper towels to drain. When cooled, chop the bacon and reserve it for serving.

(4) Sear the chicken: In the same skillet, add 1 tablespoon of butter and let melt. Add the chicken and sear the chicken (cook for 3 - 5 minutes on each side until golden brown.) Add another tablespoon of butter to the pan and let it melt and brown around the chicken in the pan, about 2 minutes. Remove the chicken from the skillet to a plate.

(5) Cook the chicken: To the same skillet, add 1 more tablespoon of butter, the leek greens, a tablespoon of chopped fresh thyme (or a teaspoon of dry thyme), and a pinch each of salt and pepper. Add the chicken broth. Simmer for 3 - 5 minutes, pour in the cream. Add the kale and the gnocchi. Cook for 5 minutes, until the gnocchi floats. Slide the chicken back into the skillet. Spoon sauce over the chicken in the pan. Sprinkle with the parmesan. Transfer to the oven and cook, uncovered, for 10 minutes, until the sauce is bubbling around the chicken.

(6) Plate and serve: Serve the chicken, gnocchi (or pasta), and sauce topped with the rosemary bacon and extra chopped fresh thyme.

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™ main course recipes

The Transformative Power of Exercise for IBS

Unlocking the potential of exercise as an IBS game-changer is a revelation you might not have expected. While the overall health benefits of physical activity are widely known – stress management, cardiovascular health, improved sleep – the impact of exercise on IBS symptoms is equally profound. Yes, you heard it right. Walk your way to feeling better!

In the toolkit of IBS management, which might already include things like the low FODMAP diet and stress-relieving activities such as yoga and meditation, physical exercise must be considered as an important and powerful addition. Supported by a robust body of evidence, it’s clear it has the potential to transform overall IBS symptoms.

Understanding IBS as a disorder of gut-brain interaction reveals an important point: miscommunication between the gut and the brain can lead to painful symptoms and irregularities. Exercise can be an incredible normalizer, bridging the gap and improving overall symptoms. Not only that, but the movement induced by physical activity also sparks life into the gastrointestinal tract, offering relief from the clutches of constipation (which is an issue for many of you).

When it comes to choosing the best types of exercise for IBS, the game-changing principle is simple: go for what you enjoy the most and what you will actually DO. Long-term commitment and regular engagement are key to getting the most benefit from exercise. In general, moderate-intensity exercises are the most beneficial for those with IBS – think walking, hiking, aerobic exercise, yoga, pilates, or even tai chi and qigong. All have proven to be allies in relieving bloating, gas, and other IBS symptoms.

But what about more intense workouts like running or HIIT? Here's where the game changes. While moderate-intensity exercise is great for relieving IBS symptoms, ramping up the intensity and duration can over-stress the body. Why? Because exercise (especially intense exercise) redirects blood away from the gastrointestinal tract, prioritizing muscles that are working hard. For some, this shift might trigger diarrhea or abdominal cramps. For others, it may induce significant pain. Your body will give you the feedback you need. All you need to do is listen!

The research underscores the point that moderate-intensity exercise often outperforms vigorous exercise in relieving IBS symptoms. But, and it's a significant but, individualization is key.

Individualization extends to how you feel in the moment. In a flare? Gentle exercises like yoga or tai chi might be your best allies. Feeling your best? Experiment with jogging or cycling. The game-changing truth is clear: exercise isn't a one-size-fits-all solution, but when tailored to you, it's an IBS ally like no other. And if you find an exercise you enjoy that also makes you feel good, then you’ll be able to do it regularly. And that’s where you’ll see the greatest benefit.

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

More Deliciously Low FODMAP™ Tips and Tools

Classic Sour Cream Cheesecake (Low FODMAP)

20 Minutes prep • 9 Hours cook/chill • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-6

This Classic Sour Cream Cheesecake has the perfect harmony of rich creaminess and just the right amount of sweetness. The velvety texture of cream cheese blends seamlessly with the tangy flavor of sour cream, creating a truly delicious filling that sits atop a buttery graham cracker crust. Whether you're entertaining guests or simply treating yourself, this Classic Sour Cream Cheesecake is a perfect choice because it’s easy to make, you can make it ahead of time, and it’s low FODMAP so everyone at the table can enjoy it.

Ingredients: Crust

1 1/2 cups gluten-free graham crackers (about 1 sleeve), ground into crumbs

6 tablespoons salted butter, melted

Ingredients: Cheesecake

16 ounces lactose-free cream cheese, at room temperature

16 ounces lactose-free sour cream, at room temperature

1 cup superfine white sugar (you can also use granulated sugar and be sure to blend very well)

3 eggs, at room temperature

1 tablespoon vanilla extract, vanilla bean paste or any other flavoring of your choice

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Bring the cream cheese, sour cream, and eggs to room temperature. Melt the butter.

(2) Make the graham cracker crumbs: In the bowl of your food processor, add the graham crackers. Pulse on and off until all crackers have turned to crumbs. You can also do this by putting the graham crackers in a ziploc bag and using a rolling pin or heave glass to crunch them up.

(3) Make the crust: Drizzle the melted butter over the cracker crumbs in the bowl of your food processor. Pulse until all crumbs and butter are combined. You can also combine butter and crumbs in a mixing bowl with a wooden spoon. Pour the crumbs into the bottom of a 7 - 9-inch springform pan and pat them with your fingers to make an even layer or make it slightly thicker at the edges if you prefer.

(4) Bake the crust: Bake in the preheated oven for 10 minutes until the crust has dried out and begins to brown just a bit. Remove from the oven and set aside.

(5) Make the filling: In the bowl of your food processor or stand mixer, combine cream cheese and sour cream and blend until completely smooth. Add the sugar, eggs, and vanilla and blend well but don’t whip air into the mixture. Scrape down the sides to ensure all sugar and eggs are blended into the cheese mixture. Pour the batter into the pan gently so as not to disturb the crumb crust.

(6) Bake: Put in the preheated oven and bake for 30 minutes. Turn off the oven. Don’t open the oven door. Leave the cheesecake in the oven for one hour. Remove and let cool to room temperature. Cover with plastic wrap and refrigerate for at least 8 hours (more is fine).

(7) Plate and serve: Run a knife around the edge of the pan and carefully remove the sides of the springform pan. Slice the cake and serve with fresh berries or your favorite topping.

Eat and enjoy every bite because you can!

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™ dessert recipes

Crispy Baked Tacos and Mexican Rice (Low FODMAP)

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

Get ready to elevate your taco night with a twist that's sure to become a family favorite: Crispy Tacos Baked together with Mexican Rice! This mouthwatering recipe combines the best of both worlds – the classic flavors of crispy tacos and the comforting goodness of baked rice. This dish comes together effortlessly in the oven and is a crowd-pleaser striking the perfect balance between simplicity and indulgence.

Ingredients: Tacos

1 pound ground beef, chicken, or turkey

1 bunch green onions, green part only, chopped

2 tablespoons Smoke N Sanity Taco Seasoning (use code IBSGC15 for 15% discount)

6-8 corn tortillas (gluten-free) or 6-8 premade gluten-free crispy taco shells

4 tablespoons olive oil or avocado oil

1-2 cups shredded extra sharp cheddar cheese, pepper jack, or Mexican cheese blend

1 tablespoon salted butter

1 cup dry long-grain rice

1 poblano pepper, seeded and chopped

2 1/2 cups low FODMAP chicken broth or water (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1/2 cup fresh chopped cilantro/green onions for serving

1/2 avocado, chopped, for serving

Red pepper flakes (optional), for serving, and here’s a nifty red pepper flake grinder too!

Ingredients: Cilantro Lime Sour Cream

1 cup lactose-free sour cream

3/4 cup fresh cilantro, chopped

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

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

2 tablespoons lime juice

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Line an 8” x 8” baking pan with foil or parchment. Grate the cheese. Chop the green onions. Seed and chop the pepper.

(2) Cook the meat: Heat a large oven-safe skillet over medium-high heat. When hot, add 1 tablespoon olive oil, then add the ground meat, cook the meat and onion, breaking up the meat as it cooks, until the meat is browned, about 5 minutes. Add the taco seasoning and 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the meat, 5 minutes. Then remove 3/4 of the meat from the skillet to a plate and set aside.

(3) Cook the rice: To the skillet, add the butter, rice, and chopped poblano pepper. Cook until the rice is toasted (about 3 minutes), then stir in 2 1/2 cups of chicken broth or water (I like to heat before adding, but it’s not necessary). Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 15 minutes. If the rice is getting dry during this time, add a bit more broth or water.

(4) Fry the tortillas: Add 1 tablespoon of olive oil to a small frying pan, and cook the taco shells one at a time over medium-high heat. Turn each tortilla when it starts to bubble up, about 30 seconds per side if the oil is hot enough. Add more oil and let it get hot before putting in the next tortilla. When you take each tortilla out of the hot oil, fold it in half over the round handle of a wooden spoon (to allow it to fold without breaking) and set it on paper towels to drain. You can also buy and use premade crispy taco shells (just make sure they are gluten-free).

(5) Pre-bake the tacos: Put the cooked taco shells in the prepared baking dish. Divide the meat among each shell and top with half the cheese. Bake for 10 minutes, until the cheese has melted.

(6) Final bake: Move the pre-baked tacos from the oven and nestle them into the rice in the skillet. Sprinkle with the remaining cheese, and transfer to the oven to bake for 10-15 minutes until the cheese is melted. Watch to be sure the tortillas don’t get overly brown.

(7) Make the cilantro lime sour cream: Meanwhile, make the cilantro lime sour cream. Combine all ingredients in a small bowl and stir until well blended.

(8) Plate and serve: Serve the hot tacos and rice drizzled with cilantro lime sour cream and topped with additional cilantro, green onions, avocado, and red pepper flakes.

Eat and enjoy every bite because you can!

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™ main course recipes

One Pan Chicken and Rice: Creamy Comfort Food (Low FODMAP)

10 Minutes prep • 45 - 50 Minutes cook • Low FODMAP • Gluten-free • Serves 4

Indulge in the ultimate comfort of my One-Pan Chicken and Rice. This effortlessly delicious recipe brings together tender chicken, perfectly cooked rice, and a luxuriously creamy sauce all in a single pan, minimizing the fuss and maximizing the flavor. Reminiscent of risotto it's a comforting feast that promises not only to satisfy your taste buds but also to make your kitchen smell wonderful while it’s cooking. Get ready for a creamy, savory experience that will have everyone asking for more!

Ingredients

2 tablespoons garlic-infused olive oil

4 bone-in, skin-on chicken breasts (the bones and skin enhance the flavor and creaminess of the sauce)

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 teaspoon dry thyme

1 teaspoon dry rosemary

1 leek, green part only, chopped

1 bunch green onions, green part only, chopped (plus a few for serving)

4 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1-2 Parmesan rinds (optional but adds a lot of flavor)

2 dry bay leaves

1 cup short-grain brown rice

1/4 teaspoon red pepper flakes for serving (optional) and here’s a nifty red pepper flake grinder

Directions

(1) Prepare: Preheat oven to 350 degrees F. Chop the vegetables.

(2) Cook the vegetables: In a heavy soup pot or Dutch Oven set over medium-high heat, add 2 tablespoons garlic-infused olive oil. When hot, add the leek and green onion greens, and cook for a couple of minutes to soften.

(3) Braise the chicken: Add the chicken, skin side down, to the pan, pushing the greens out of the way so the skin of the chicken is on the bottom of the pan. Season with Kosher salt and pepper and sprinkle with 1/2 of the thyme and rosemary. Cook for about 5 minutes until well browned. Flip the chicken pieces over, sprinkle with salt and pepper, and the other half of the thyme and rosemary.

(4) Add the chicken broth: Add the chicken broth, parmesan rinds, and bay leaves.

(5) Bake: Put the pan in the oven and cook, uncovered, for about 40 minutes until the rice is tender. Check the pan occasionally and add more broth if it’s getting dry.

(6) Chop the chicken: After about 40 minutes, when the rice is cooked, take the pan out of the oven. Remove the Parmesan rinds and bay leaves. Remove the chicken pieces from the pan to a cutting board. Pull the meat and skin from the bones with a fork (it will be falling off the bone). Discard the bones and chop the chicken meat and finely chop the skin (skin is optional but it adds a lot of flavor and creaminess to the final dish).

(7) Finish: Return the chopped meat to the pan and stir.

(8) Plate and Serve: Spoon generous servings into bowls and sprinkle with chopped green onion greens and red pepper flakes.

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™ main course recipes

Extra Special Turkey Tetrazzini (low FODMAP)

20 minutes prep • 25 minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

This is not an old-fashioned mushroom soup tetrazzini! It’s super creamy, full of fresh herbs and seasonings, and topped with parmesan panko crumbs that form a wonderful crisp crust over the creamy pasta. It’s easy to make and turns your holiday leftover turkey into a delicious dish the whole family will love. Serve it with some crusty sourdough and our Holiday Salad or our Simple Gem Salad and you’ll have a perfect meal.

Ingredients

12 ounces gluten-free pasta (I used Delallo Penne Rigate)

7 tablespoons butter, divided

One bunch green onions (green part only) chopped

2 stalks celery, chopped

1 pound oyster mushrooms, chopped (optional)

1/2 cup white wine (I used Sauvignon Blanc)

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

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

2 teaspoons fresh or freeze-dried chives

1/4 cup gluten-free flour (I used Bob’s Red Mill 1 for 1)

2 1/4 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 cup heavy cream

Kosher salt and black pepper

1 pound cooked turkey, chopped (about 2 1/2 cups)

1 cup extra sharp cheddar cheese, grated

1 cup fresh grated parmesan, divided

1 cup chopped roasted vegetables if you have them leftover (optional)

1/2 cup walnuts, chopped (optional)

1 teaspoon dried thyme

1 cup gluten-free panko bread crumbs (or pork panko for lower carb version)

2 tablespoons garlic-infused olive oil

Directions

(1) Prepare: This recipe leverages leftovers so if you’re making from scratch, you’ll want to cook the turkey ahead of time. Preheat oven to 350 degrees F and grease a 9”x13” (or equivalent) baking dish with 1 tablespoon of butter.

(2) Make the pasta: In a large pot of boiling salted water cook the pasta according to package directions. Drain. Do not rinse. Toss with a drizzle of garlic-infused olive oil if it begins to stick together.

(3) Cook the vegetables: In a large skillet over medium heat, melt 2 tablespoons of butter. Add green onions and celery, and cook until tender, 1 minute. Add the mushrooms and wine and cook until most of the wine is absorbed and the mushrooms are soft, 5 minutes.

(4) Make the creamy sauce: Add the remaining 4 tablespoons of butter to the skillet with the vegetables and stir gently until butter is melted. Whisk in the flour and cook until golden, 2 - 3 minutes. Slowly add the chicken broth and the cream and whisk until no lumps remain. Simmer until thickened, 3 - 5 minutes. Add Smoke N Sanity seasonings and chives. Taste and season with additional salt and pepper if needed.

(5) Add remaining ingredients: Add turkey, cheese, chopped veggies, and thyme, and toss until combined. Add cooked pasta and toss to coat. Taste and season with salt and pepper then transfer the mixture into the prepared dish.

(6) Make the parmesan panko: In a medium bowl, toss to combine the panko, Parmesan, and garlic-infused olive oil. Sprinkle evenly over the pasta.

(7) Finish: Bake for 25 minutes until the top is golden and the sauce is bubbly.

(8) Plate and serve: Let cool for 10 minutes before serving. Serve it with some crusty sourdough and our Holiday Salad or our Simple Gem Salad and you’ll have a perfect meal.

Eat and enjoy every bite because you can!

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 courses you might enjoy

Super Easy Holiday Leftover Turkey Pie (Low FODMAP)

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

Turn your holiday leftovers into a new meal by baking them into a savory pie. You’ll have all your favorite holiday flavors combined into one scrumptious, easy-to-make pie. You can even use a frozen gluten-free butter crust as I did here to make this savory pie in a snap! Also, you can easily modify this recipe and use turkey only, or turkey and stuffing only, or whatever you have left over. You can even add cooked greens such as spinach or mushrooms (just make sure you cook them before you put them in the pie so they don’t give off too much moisture). The thyme/sage eggs, milk, and cheese bring it all together so don’t worry if you don’t have ALL the leftovers. It will still be delicious!

Ingredients

1 butter pie crust (frozen gluten-free butter crust, or Bob’s Red Mill gluten-free pie crust mix, or my perfect buttery pate brisee crust)

1 pound chopped turkey meat (no skin)

2 cups mashed potatoes (optional)

2 cups cooked stuffing (optional)

1 - 2 cups grated gruyere or sharp cheddar cheese (or some of each)

5 eggs + 1 egg white

2 cups lactose-free whole milk (or lactose-free 2% milk or half and half)

1 teaspoon dry thyme

½ teaspoon dry sage

1 tablespoon chopped chives (optional)

Kosher salt and black pepper to taste

Cranberry sauce and my Great Gravy for serving (optional)

Directions

(1) Prepare: Prepare your pie crust and place in an 8 - 9-inch pie pan and place in the freezer until ready to fill. Preheat oven to 400 degrees F. Chop the turkey.

(2) Fill the crust: When ready to fill, remove the crust from the freezer and brush inside the bottom of the crust with egg white. Arrange chopped turkey in an even layer over the bottom of the crust. Spread an even layer of stuffing and then an even layer of mashed potatoes over the turkey. Spread the cheese over the mashed potatoes.

(3) Add the egg mixture: Beat the eggs, milk, thyme, sage, salt, and pepper together in a small bowl and pour over the pie. If there’s not enough liquid to just cover the ingredients in the crust, beat another egg in ½ cup of milk and add it in.

(4) Bake: Bake for 15 minutes at 400 degrees F and then turn down to 350 degrees F and cook for another 25 minutes or until golden brown and the egg mixture isn’t jiggly anymore.

(5) Plate and serve: Let the pie stand for 5 minutes before serving. Serve with cranberry sauce and gravy on the side (both optional as it’s delicious without them too.)

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™ main course recipes

The Power of Gratitude: A Small Shift with a Big Impact

In the hustle and bustle of our daily lives, it's easy to get caught up in the chaos and forget about the simple practice that can transform our outlook: gratitude. Taking a moment each day to acknowledge and appreciate the positive aspects of our lives can have a profound impact on our well-being.

Gratitude is more than a fleeting feeling; it's a mindset, a way of approaching the world with a sense of appreciation. It doesn't require grand gestures or life-altering events; it thrives in the ordinary moments. Today is a day for being thankful. Look for those ordinary moments and pause to reflect on just how wonderful they can be. You might surprise yourself as you notice how good this practice makes you feel.

When we make a conscious effort to practice gratitude, we begin to notice a shift in our perspective. Suddenly, the challenges we face become opportunities for growth, and the ordinary moments become extraordinary. It's not about denying the difficulties but about recognizing the good that coexists.

Start small. Take a few minutes today and every day to reflect on what you're thankful for. It could be as simple as the warmth of the sunshine on your face, a kind word from a friend, or the smell of your morning coffee. Write them down in a gratitude journal or simply tuck them away in your mind.

Research has shown that practicing gratitude can lead to improved mental well-being, reduced stress, and increased overall happiness. It rewires our brains to focus on the positive aspects of life rather than dwelling on the negatives.

In a world that often emphasizes what we lack, gratitude shifts our attention to what we have. It's a reminder that even on challenging days, there's something to be grateful for—a silver lining waiting to be acknowledged.

So, why not embark on this simple yet transformative journey today? Get started, and watch as gratitude gradually becomes a habit, transforming your perspective and enriching your life in ways you never imagined.

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

More Deliciously Low FODMAP™ Tips and Tools

Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

Believe it or not, another Thanksgiving feast is upon us! And with it, comes about a million decisions for you to make about what you will prepare for appetizers, the main meal, the desserts, a special cocktail, and then what to do with the leftovers! With all that in mind, I’ve put together a list (and links) to some of my most popular (and favorite) low-FODMAP recipes that would be perfect for your entire family, or whoever might be joining your Thanksgiving table. I hope you find this guide helpful as you plan your holiday weekend—wherever in the world you might be.

Navigating the Holiday Feast While on a Low FODMAP Diet

Appetizers

Artisan Cheeseboard

Amazing Seed Crackers

Rosemary Almonds

Basil Caraway Cottage Cheese Dip

Sweet and Savory Candied Maple walnuts

Sourdough Parmesan Crostini

More Appetizer Recipes

Main Courses

Herb Roasted Turkey Breast

Porchetta Style Pork Chops

Roasted Pork Tenderloin with White Wine Cream Sauce

Roasted Pork Tenderloin with Alfredo Cream

Smoked Salmon with Lemon Dill Cream

Gravy/Sauces

Great Gravy

Rosemary Mushroom Cream Sauce

Grand Cranberries

More Sauce Recipe

Stuffing/Potatoes/Sides

Brandon’s Cheesy Mushroom and Leek Bread Stuffing

Mushroom Gruyere Savory Bread Pudding

Rosemary Potatoes Au Gratin

Buttery Mashed Yukon Gold Potatoes

The Perfect Baked Potato

Crispy Potatoes with Fresh Herbs and Feta Cream

Pumpkin Mac & Cheese With Crispy Sage

More Side Dish Recipes

Salads/Vegetables

Holiday Salad

Kale Salad with Cranberries and Maple Walnuts

Sweet and Savory Roasted Brussels Sprouts

Three Cheese and Spinach Frittata

Charred Carrots with Orange Glaze

Cranberry Apple Quinoa Salad

Sweet and Crispy Brussels sprouts

Maple Glazed Acorn Squash

Roasted Pumpkin Soup

More Salad Recipes

Sweet Stuff

Better Than Classic Pumpkin Pie

Peppermint Bark Sheet Cake

Perfect buttery Pate Brise Pie Crust

Perfect Maple Pecan Pie

Real Whipped Cream

Whipped Coconut Cream

Cranberry Bliss Blondies

More Dessert Recipes

Cocktails and Festive Drinks

Pumpkin Spice Latte

Holiday Eggnog

Great Pumpkin Cocktail

Cranberry Ginger Paloma

Maple Cinnamon Old Fashioned

Coquito Puerto Rican Egg Nog

Pumpkin Ginger Screwdriver or Pumpkin Whiskey Ginger

More Cocktail Recipes

Friday Feasting

Baked Blueberry French Toast

Jan’s Amazing Cranberry Almond Biscotti

Holiday Leftover Turkey Nachos

Extra Special Turkey Tetrazzini

Holiday Leftover Turkey Pie

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ holiday recipes

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

Cranberry Bliss Blondies (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 16 • Ok to make ahead: Steps 1-3

The holidays are here and there’s no better time to make Cranberry Bliss Blondies. Combining the sweetness of white chocolate with the tangy taste of cranberries is the classic “bliss” combination. These IBS-friendly blondies are quick and easy to make so you can whip them up for the family in no time or share them at the neighborhood cookie exchange and prepare for recipe requests.

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.

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. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Brandon’s Cheesy Mushroom and Leek Bread Stuffing (Low FODMAP)

20 Minutes prep • 90 minutes cook • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-3

Indulge in the rich flavors of Brandon's Cheesy Mushroom and Leek Bread Stuffing this holiday season. With rosemary sourdough, oyster mushrooms, and a blend of gruyere and Jarlsberg cheeses, this dish is a celebration of tastes and texture in every bite. The final dish is a flavorful masterpiece that pairs perfectly with meats, poultry, or pork. Savor each bite, and relish the joy of good food and good company. Brandon's Cheesy Mushroom and Leek Bread Stuffing is not just a side dish—it's a culinary experience worth celebrating.

Ingredients

24 ounces Organic Rosemary Sourdough Bread (you can also use plain sourdough bread)

4 ounces dried, sweetened cranberries (optional)

1 tablespoon garlic-infused olive oil

3 tablespoons salted butter, room temperature

2 Large leeks (green part only), washed and chopped (you will need 2 cups total)

1 pound oyster mushrooms, chopped

1/2 pound gruyere cheese, grated

1/4 pound Jarlsberg cheese, grated

2 cups chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

3 eggs, room temperature, beaten

1 tablespoon fresh, or 1 teaspoon dry rosemary

1 tablespoon fresh, or 1 teaspoon dry thyme

2 teaspoons fresh, or 3/4 teaspoon dry sage

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare: Preheat oven to 300 degrees F. Cube the bread (including the crust) into bite-sized pieces. Chop the mushrooms, leek greens, and fresh herbs (if using). Grate the cheeses. Grease a 9”x 13” pan or equivalent with 1 tablespoon butter.

(2) Toast bread cubes: Spread the bread cubes evenly across two rimmed baking sheets. Put in preheated oven and bake for 10 mins. Remove from the oven and sprinkle very lightly with Kosher salt. Set aside.

(3) Cook the greens: In a medium skillet over medium-high heat, add the garlic olive oil, when hot, add dry herbs and let sizzle for 30 seconds. (If using fresh herbs, add them with the leek greens.) Add the leek greens and sauté for about 5 minutes, or until tender. Add the butter to the pan and then, when melted, add the chopped mushrooms and sauté until mushrooms start to turn golden brown (about 10 minutes more). Set aside.
(4) Combine: In a large mixing bowl, combine the sauteed greens with the toasted bread cubes and cranberries (if using). Lightly whisk the eggs before you add them to the bread cube mixture. Toss well. Add 2 cups of chicken broth. Toss again. Add salt and pepper and, if it seems dry add another 1/2 cup of chicken broth. Add about 3/4 of the grated cheese to the mixture and toss once more.

(5) Bake: Put the bread cube mixture in the prepared baking dish. Cover with aluminum foil and bake for 30 minutes. After 30 minutes, remove from the oven and remove the foil. Top with your remaining cheese and bake for another 20-30 minutes until the cheese is fully melted. If you like a crisp top, you may finish the cooking time with 2 - 3 minutes under the broiler. 

(6) Plate and serve: Serve as a hearty side dish for meat, poultry, or pork. This bread stuffing goes great with traditional turkey and gravy or even with a less traditional rosemary cream sauce.

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™ side dish recipes

Tender Slow-Cooked Pork Roast (Low FODMAP)

20 Minutes prep • 5 - 10 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8 • Ok to make ahead: Step 1

Discover this simple method of cooking pork butt (a cut that actually comes from the shoulder of the pig) to get meat so tender it falls off the bone. With only a handful of ingredients, you'll not only achieve a delicious result but also infuse your kitchen with a wonderful aroma as it cooks. And, there are endless possibilities for this meat: pulled pork sandwiches, flavorful enchiladas, loaded nachos, savory tacos, or perhaps a hearty burrito bowl. Let your imagination run wild, and turn tonight's dinner into a home-cooked feast.

Ingredients

1 tablespoon olive oil or avocado oil

3 - 4 pound pork butt (or shoulder) roast

1/3 cup gluten-free soy sauce

1 large leek, green part only, washed and chopped

3 inches of fresh ginger, peeled and sliced thickly

3 - 4 tablespoons Smoke n Sanity Triple S Seasoning (use code IBSGC15 for a 15% discount)

Or, use your favorite low FODMAP dry rub

1/2 cup water

1/2 cup heavy cream (or more water if you want to keep it dairy-free)

Directions

(1) Prepare: Sprinkle all sides of the roast with your dry rub. Wash and chop the leek greens and peel and slice the ginger.

(2) Brown the pork roast: Heat the olive oil in a cast iron skillet over medium-high heat. When the oil shimmers, add the prepared pork roast and brown on all sides (about 2 minutes per side). This step helps to seal in the juices which improves the flavor.

(3) Prepare to slow cook: Put 1/2 the leek greens in the bottom of the crock pot. Put the browned pork roast on top of the leek greens then cover with the rest of the chopped leek greens. Pour the soy sauce over the pork and pour the water around the pork.

(4) Cook: Cook on low for 8-10 hours or on high for 5 - 6 hours. Meat should be falling apart at the end of the cooking time. You can use an instant-read thermometer to check the temperature — which should be at least 160 degrees F and ideally about 190 degrees F.

(5) Finish: Remove the pork from the crock pot and shred the meat with two forks. Add the cream (or water) to the pan juices and stir to blend. If still a bit salty, add more cream or hot water and stir and taste before drizzling over the meat.

(5) Plate and serve: Serve warm over steamed rice, or over roasted vegetables for a low-carb version, with the creamy sauce spooned over the meat and rice. Do you prefer a more traditional “pulled pork” flavor? Add low FODMAP BBQ sauce such as Smoke N Sanity Sweet and Sassy BBQ Sauce (use code IBSGC15 for 15% discount) instead of cream or water to make the sauce. You can also use this slow-cooked pork in place of chicken in my Cheesy Chicken Enchilada recipe, combine it with chips and cheese for delicious nachos, or use it in tacos, burrito bowls, and more.

Eat and enjoy every bite because you can!

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™ slow cooker recipes