Perfectly Simple Fillet (Low FODMAP)

30 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 2 • Ok to make-ahead: Step 1

Indulge in the ultimate comfort of a perfectly cooked filet, seared to a nice brown crust and finished to your desired doneness in the oven. This classic recipe is a testament to the power of simplicity, requiring minimal ingredients and effort to deliver maximum flavor. With just a few key techniques, you can transform a humble steak into a gourmet masterpiece that's sure to please everyone at your table.

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

Here's what awaits you in the club:

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

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

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

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

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

Crispy Leek Fritters (Low FODMAP)

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

Craving crispy, savory Leek Fritters that won’t be hard on your digestive system? These Low-FODMAP Leek Fritters are the answer to your craving! As always, when I tackle a traditional recipe, my goal is to make it taste as close to the original as possible. The end results, in this case, are delicious fritters packed with flavor and loaded with plant-based ingredients. Delicious and satisfying, they make an excellent appetizer, side dish, or even vegetarian main. You can fry them up as fritters, or put the batter in your waffle iron and crisp them up without adding more oil. Either way, they’re delicious!

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Cranberry Pear Balsamic Glazed Pork Chops (Low FODMAP)

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

Pork goes great with a sauce that has a bit of sweetness and these juicy, flavorful pork chops are no exception. The sweet-tart glaze, infused with cranberry pear balsamic vinegar, creates a mouthwatering combination that's perfect for any occasion. This dish is easy to prepare and will impress your family and friends with its gourmet taste.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Embracing the abundance of what you CAN eat without consequences is a Game Changer

Tired of feeling restricted by food limitations? Break free from the monotony and nourish your body and gut. Explore the vast array of foods you can enjoy with the Monash FODMAP app and my recipe club. It's time to embrace a diverse and delicious diet!

Sometimes when we have issues with food, we get stuck on thinking about all the things we can't eat. And, we end up "painting ourselves into a corner" and eating the same thing over and over again. This is monotonous and boring. And, it means you suffer, your gut biome suffers, and it can lead to "cheats" that cause major flare-ups. How can you change that cycle? Embrace the abundance of foods you CAN eat! Use the Monash app on your phone to explore foods you haven't considered. Dive into my recipe club and be a little adventurous! Make sure you have plenty of variety in every meal and snack—even if it’s not a large quantity of any one thing.

Become a Patron!

Discover new recipes in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Roasted Bacon and Gruyere Breakfast Potatoes (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Step 1

Golden-brown potatoes, crispy bacon, and rich Gruyère and cheddar cheese come together in a delicious blend of flavors and textures. Each bite is a delightful surprise, with savory, salty, and slightly sweet notes dancing on your palate. Whether you're a brunch enthusiast or simply seeking a hearty start to your day, these potatoes are sure to satisfy.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

MexiCali Turkey Burgers (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 8 • Ok to make-ahead: Steps 1 - 2

These Mexicali Turkey Burgers are a flavor-packed twist on the classic burger. Lean ground turkey is seasoned with a bold blend of Mexican-inspired spices, Cotija cheese, chopped tomato, and green onions. Each burger can be layered with zesty toppings like pepper jack cheese, avocado, lactose-free sour cream, and crisp lettuce. These turkey burgers are packed with delicious flavors and offer an excellent alternative to traditional beef burgers. Perfect for a quick weeknight dinner or a casual weekend meal, they're sure to become a family favorite.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Raspberry Blueberry Sour Cream Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 2

A delightful blend of sweet and tangy, this coffee cake is a perfect accompaniment to your morning coffee or afternoon tea. The juicy raspberries and blueberries add a burst of fruity flavor, while the creamy sour cream gives the cake a tender, moist texture.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Bacon Gruyere Mini Frittata Bites (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 3

Mini frittatas are a perfect breakfast, brunch, or lunch staple. They are packed with delicious flavors and loaded with protein, making them an ideal grab-and-go meal option. Crispy bacon blends with intensely flavorful Gruyère and Parmesan cheeses, blended with fluffy eggs to deliver a hearty meal in a small package. They are delicious hot out of the oven, at room temperature, or even cold, so make a big batch and enjoy them however you like!

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Deep Tissue Massage for IBS Management

Living with IBS can be challenging, with symptoms like bloating, cramping, and discomfort disrupting daily life. While dietary adjustments and lifestyle changes are common, and very effective, approaches to managing IBS, many are turning to alternative therapies for relief. One such method gaining popularity is deep tissue massage, which is known for its ability to reduce stress and improve circulation. This therapeutic practice not only helps relax tense muscles but may also alleviate some of the digestive discomfort associated with IBS. In this blog post, I explore some of the ways deep tissue massage can support IBS symptom management, giving you one more tool in your toolbox to find a holistic path to comfort and well-being.

Benefits of Deep Tissue Massage

1. Stress Reduction: Stress is a known trigger for IBS symptoms. Deep tissue massage can help reduce stress by promoting relaxation and lowering cortisol levels, which may help alleviate IBS symptoms such as abdominal pain, bloating, and discomfort.

2. Muscle Tension Relief: People with IBS often experience tension and tightness in the muscles of the abdomen and lower back due to chronic discomfort. Deep tissue massage can target these areas to release tension, improve circulation, and promote better mobility, potentially reducing the severity of IBS symptoms.

3. Improved Digestive Function: While direct evidence is limited, some individuals may find that deep tissue massage helps improve overall digestive function by stimulating the parasympathetic nervous system, which controls rest and digestion. This can lead to better digestion and potentially reduce symptoms such as constipation or diarrhea.

4. Pain Management: Deep tissue massage can help manage pain associated with IBS, including abdominal discomfort, cramping, and lower back pain. By targeting trigger points and releasing tension in the muscles, massage therapy can provide temporary relief from these symptoms.

5. Enhanced Mood and Well-being: Living with a chronic condition like IBS can take a toll on mental health and overall well-being. Deep tissue massage can promote the release of endorphins, which are natural mood elevators, leading to feelings of relaxation, contentment, and improved quality of life.

It's essential to consult with a qualified massage therapist who has experience working with clients with gastrointestinal conditions like IBS. Additionally, while massage therapy can provide symptomatic relief, it's important to combine it with other strategies such as dietary modifications, stress management techniques, personalized coaching, and medical treatment as needed for comprehensive management of IBS symptoms.

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

More Deliciously Low FODMAP™ Tips and Tools

Now on YouTube: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

In case you want to watch (AND listen to) our podcast with Dr. Tony Hampton, it is now on YouTube!

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.

Overlapping Factors

Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:

• Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.

• Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.

• Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.

• Stress: Chronic stress can exacerbate both IBS and insulin resistance.    

• Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.

Treatment Considerations

While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:

• Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.

• Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.  

It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.

About Dr. Hampton’s Protecting Your NEST:

Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences

Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome  

1. International Foundation for Functional Gastrointestinal Disorders (IFFGD):

   https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/

2. American Diabetes Association: https://diabetes.org/

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

Check out my latest Low FODMAP and Low Starch recipes

One Pan Chicken in Creamy Pumpkin Sauce (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

Cozy up to fall flavors with this One Pan Chicken in Creamy Pumpkin Sauce! Tender, savory chicken is bathed in a richly flavorful sauce made with pumpkin, a blend of Italian seasonings, and the sweet tang of sundried tomatoes. Creamy Gouda and Parmesan add a delicious, cheesy depth, making this dish a perfect comfort food. Whether you're looking for an easy weeknight dinner or an impressive meal for guests, this one-pan recipe brings seasonal warmth and gourmet flair to your table with minimal effort.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Soft Pumpkin Spice Cookies with Cream Cheese Frosting (Low FODMAP)

20 Minutes prep • 11 Minutes cook • Low FODMAP • Gluten-Free • Makes 24 • Ok to make-ahead: Steps 1 - 5

These soft pumpkin cookies with cream cheese frosting are the perfect fall treat. Cake-like cookies, loaded with delightful pumpkin spice flavor capture all the cozy goodness of the season. Topped with a generous drizzle of cream cheese frosting and a dusting of fresh nutmeg, each bite melts in your mouth, making them an irresistible addition to any autumn gathering. Whether you're a pumpkin lover or just looking for a sweet treat to celebrate cooler days, these cookies are the ultimate indulgence.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Celebrating Four Years of IBS Game Changer: Empowering People to Live Symptom-Free

I’m thrilled to be celebrating four years of helping people take control of their digestive health and improve their quality of life. Since launching IBS Game Changer, I’ve been on a mission to support individuals living with Irritable Bowel Syndrome (IBS) by providing expert coaching, delicious recipes, and essential tips for symptom management. What began as a passion for making a difference has grown into a thriving community where people can find the tools they need to feel empowered, navigate their condition with confidence, and enjoy food without fear.

Over the last four years, I’ve had the pleasure of guiding countless individuals through the complexities of IBS, offering easy-to-follow recipes, valuable advice on managing flare-ups, and a wealth of practical tools to ease the daily challenges that come with this condition. My approach goes beyond just symptom relief — I focus on helping people create sustainable lifestyle changes that lead to long-term comfort and freedom from the constraints of IBS.

To mark this milestone, I want to extend a heartfelt thank you to my clients, supporters, and followers. Whether you’ve been with me from the start or just discovered IBS Game Changer, your journey towards better health is what inspires me every day. As I look ahead, I’m excited to continue growing my offerings, expanding my recipe collection, and finding innovative ways to make IBS symptom management easier and more enjoyable.

I invite you to join me in celebrating this milestone by exploring my latest content, joining my recipe club, signing up for personalized coaching, or simply reaching out to share your own story. Here’s to four incredible years of progress, and to many more years of helping people live symptom-free, happy, and healthy lives!

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

My latest Deliciously Low FODMAP™ recipes, tips, and tools

Easy Baked Chili Cheese Meatballs (Low FODMAP)

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

Get ready for a flavor-packed twist on a classic comfort food with these Chili Cheese Meatballs! Combining the hearty satisfaction of juicy, seasoned meatballs with the bold, spicy kick of chili seasonings and the tangy richness of melted cheese, this dish is perfect for game day gatherings, family dinners, or any time you're craving something indulgent and savory. Easy to prepare and baked in one pan, these meatballs come together quickly and everyone will be coming back for seconds.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Buttery Sheet Pan Chicken and Broccoli (Low FODMAP)

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

When you're short on time but craving a delicious, satisfying meal, Buttery Sheet Pan Chicken and Broccoli is the perfect recipe. Combining tender chicken with crisp broccoli, all roasted to buttery golden perfection in a single pan, this dish is as easy to make as it is delicious. Minimal prep and clean-up make it a perfect weeknight meal, offering the perfect balance of protein and greens, with a rich, buttery finish that makes every bite irresistible.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Top 10 (ish) IBS Friendly Pantry Basics

In the realm of managing IBS, maintaining a pantry and fridge stocked with the right staples can make all the difference in maintaining digestive comfort and overall well-being. From flavor-infused olive oils, to low FODMAP seasonings, fresh herbs, and lactose-free dairy, the choices we make in our daily diet play a crucial role in managing symptoms and promoting gut health. In this post, I’m sharing many of the essential pantry staples I use in my recipes all the time because they are IBS-friendly, offer not only delicious flavor but also gentle support for sensitive stomachs, and ensure you can create delicious meals without triggering discomfort.

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Garlic Alternatives

Garlic Infused extra virgin olive oil - this is #1 because it’s so versatile and adds that garlic flavor without adding the FODMAPs in garlic. You can also use Smoke n Sanity Essence of Garlic Salt (get 15% off with code IBSGC15) or Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder (get 15% off with code IBSGC15). All are low FODMAP and full of garlic flavor!

Onion/Shallot Alternatives

Use the greens! The greens have lots of flavor and are considered low FODMAP so embrace the greens and swap them liberally into your recipes. I use green onion greens (AKA scallions), chives, leek greens, and spring onion greens in abundance in my cooking in place of the usual white part of the onion family. Don’t have any greens on hand? Or want even more onion flavor? Low FODMAP seasonings are a great way to get that too. One of my favorites is Smoke n Sanity essence of onion salt (get 15% off with code IBSGC15).

Gluten-free Flour and Panko

Gluten-free one-for-one flour is great to have on hand. Bob’s Red Mill makes a good one and there are many others, such as Cup4Cup Flour, that are also good. Gluten-free panko crumbs are also great to have on hand. You can use them to make a crispy coating on chicken, fish, eggplant, etc. Want panko that’s low in carbs? Consider trying Pork Panko. It adds some umami salty flavor in addition to crispness.

Fresh Herbs and Mushrooms

Thyme, rosemary, sage, basil, parsley, cilantro, etc. I already mentioned using the greens of all the onion family, but don’t stop there! Adding fresh or dried herbs to your recipes is a great way to add flavor and give your gut biome a little more variety to thrive on! Herbs are super easy to grow in a pot on your porch or in your garden if you have one. They are also readily available at the grocery store or Farmer’s Market. Oyster mushrooms - These are the most IBS-friendly mushrooms that have been tested by Monash University. A whole cup of oyster mushrooms is considered low FODMAP so they are a great addition to your recipes for flavor, texture, and plant content — only if you like mushrooms of course!

Lactose-Free Dairy

Most people with IBS tolerate dairy quite well even though they might think they don’t! It’s worth doing some testing of your own system, keeping in mind, that it’s the lactose that causes the reaction so it’s best to stick with dairy products that are naturally low in lactose or that have had the lactose neutralized by the addition of the enzyme Lactase. A good rule of thumb for dairy products is this: The longer it has been aged (in the case of cheese) the lower the lactose. And, the higher the fat the lower the lactose. So, good cheeses to try are aged Parmesan, Cheddar, Swiss, Gouda, Gruyere, and Brie, among others. And when adding dairy to any recipe, I recommend using the full fat option for the lowest lactose and best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You won’t notice the difference in taste and mouthfeel but these lactose-free dairy products help you digest the lactose in your stomach before it hits your gut so it helps keep your gut gas free! If you can’t find lactose-free dairy, you can leverage Lactaid or other “dairy pills” that contain Lactase. This is the enzyme that’s added to “lactose-free” dairy to make it tolerable for you to eat.

Chicken Broth

So many recipes use chicken broth as a way to add flavor and protein without adding FODMAPs. And, unless you make it yourself, sometimes it’s hard to find low FODMAP options. So, here are a couple I rely on myself! Whole Foods Organic 365 Chicken Broth (NOT the low sodium variety) does not use FODMAP ingredients and is quite affordable and delicious. Gourmend Foods Organic Low FODMAP Chicken Broth is another great alternative (get 15% off with code IBSGC15).

Extra-Flavorful Cheese

Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor so they make a great addition, in small quantities, to many recipes. Try extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, Parmesan, or gorgonzola when you want to add a big flavor boost in a small quantity. Why use mozzarella when you can jazz up your pizza with extra sharp cheddar!? Freshly grated parmesan cheese (the kind you grate yourself) is the BEST in terms of flavor and low lactose content, and a little goes a long way.

IBS Friendly Carbs

Don’t fear the carbs! Lots of us want some carbs in our diet and if you keep the “good” carbs on hand you’ll have less of a craving for the not-so-good carbs. Potatoes of all varieties and interesting rice (jasmine rice, wild rice, wild rice blends), Quinoa, and quinoa pasta are all great low FODMAP carbs. Potatoes are a gluten-free starchy carb and incredibly versatile. There are many varieties out there so don’t be afraid to experiment! (Note: Sweet potatoes have a low FODMAP serving size of 1/4 cup so go easy on the sweets!) I love to keep roasted potatoes in the fridge so I can throw them into a scramble or hash at a moment’s notice. Rice is a great carb if you have IBS and if you make it interesting it will help keep your carb-craving palate and your tummy happy.

Traditional Sourdough Bread

If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is quite low in FODMAPs due to the fermentation process required to make the bread and most of us with IBS can tolerate it quite well. You need to find REAL sourdough bread that uses wild yeast and has been properly fermented (the longer the better). Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of “fake” sourdough bread that uses vinegar to mimic the sour taste that occurs naturally through fermentation. Always read the label or ask the baker if you are buying from a bakery. Traditional sourdough is commercially available in the grocery store. Consider Beckman’s or San Luis Sourdough for example.

Flavorful Meats

Meat itself is considered low FODMAP so it’s always a good bet, keeping in mind other ingredients that could be added. Extra flavorful meats can be used to jazz up an otherwise simple dish. Bacon, prosciutto, pancetta, ham, Canadian bacon, etc. All can be used to add extra flavor and protein to lots of dishes and you don’t need much to get the flavor result. Just make sure they don’t have hidden FODMAP ingredients. Always read the label and buy organic non-GMO whenever possible.

And for Dessert…Low FODMAP Sweetness

While excess sugar isn’t good for anyone, sometimes you want a little something sweet. When you do, plain old white sugar is fine from a FODMAP point of view, so don’t be tempted to use any of the artificial alternatives (unless you are diabetic). Most artificial sweeteners are high in FODMAPs and will send your gut into a tizzy if you eat them. Maple syrup is also a low FODMAP sweetener and is as natural as it gets! Substitute maple syrup for honey, agave, corn syrup, or other liquid sweeteners in your recipes.

My recipe club includes over 100 low FODMAP dessert recipes so if you’re craving something sweet, make it worth it and have something deliciously Low FODMAP!

Podcast: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.

Overlapping Factors

Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:

• Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.

• Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.

• Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.

• Stress: Chronic stress can exacerbate both IBS and insulin resistance.    

• Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.

Treatment Considerations

While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:

• Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.

• Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.  

It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.

About Dr. Hampton’s Protecting Your NEST:

Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences

Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.

References:

1. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome  

1. International Foundation for Functional Gastrointestinal Disorders (IFFGD):

   https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/

2. American Diabetes Association: https://diabetes.org/

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

Check out my latest Low FODMAP and Low Starch recipes

Bacon Feta Basil Turkey Burgers (Low FODMAP)

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

If you're looking for a burger recipe that’s bursting with fresh flavors and a delightful twist on a classic, these Bacon Feta Basil Turkey Burgers are just the thing! Ground turkey serves as the perfect base, while crumbled feta adds a tangy flavor to every bite. Tomato, basil, and green onion greens bring a delightful freshness that pairs beautifully with the smoky crispness of bacon. These burgers are perfect for grilling season or an easy weeknight dinner, and they bring Mediterranean-inspired goodness to your plate in just a few simple steps. Serve them with a lettuce wrap or gluten-free bun along with your favorite toppings, and get ready to enjoy every bite!

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

One Pan Chicken with Creamy Spinach and Mushroom Sauce (Low FODMAP)

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

This easy and delicious one-pan dish is packed with flavor and nutrients. The creamy sauce and tender chicken, combined with the spinach and mushrooms make for a satisfying and complete meal perfect for a weeknight dinner with the family or a weekend party with friends! And, it makes delicious leftovers for lunch the next day.

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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

Best Blue Cheese Dressing (Low FODMAP)

5 Minutes prep • Low FODMAP • Gluten-Free • Makes 3/4 cup • Ok to make-ahead: Steps 1 - 2

I have always loved a creamy and flavorful blue cheese dressing and this recipe captures it perfectly. Just the right blend of creamy and tangy, and loaded with chunks of rich blue cheese. So simple to make and you can make it ahead and keep it in the refrigerator for up to two weeks. Give it a try and enjoy a delicious blue cheese dressing without going to a restaurant!

Become a Patron!

See this new recipe in my FREE recipe club.

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

Here's what awaits you in the club:

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

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

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

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

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