What if you (with IBS) could eat garlic, onions, pizza, and even ice cream without GI consequences?

That would be a game-changer.

If you have Irritable Bowel Syndrome (IBS) and it has been recommended that you follow a low FODMAP diet you may have a lot more questions than you do answers. And you may feel completely baffled by all of the information out there and all of the various recommendations and guidelines you “should” follow.

How often have you said why can’t I just eat like everyone else does? Why does food have to make me feel sick? Where’s the magic fairy dust that I can sprinkle on my food and turn it into something I can eat without consequences?

That magic fairy dust might just be here in the form of FODZYME®

Those of you who know me, or who have worked with me as an IBS coach, know I’m not a fan of supplements and pills. But, there’s a time and a place for everything. And this product may be a game changer for many of you when you’re traveling, eating out, or choosing to eat a food you know you are sensitive to.

I wanted to learn more, so I sat down with Harvard-educated co-founder David Hachuel, to learn more about FODZYME and how it works.

FODZYME is made by Kiwi Biosciences, “a human-centered biotech company developing elegant solutions for extraordinary gut relief.” The current FODZYME formula is a highly-specific enzyme blend designed to target the FODMAPs fructan, galactooligosaccharides (GOS), and lactose.

FODZYME is a blend of digestive enzymes that has been lab tested and certified low FODMAP by Monash University, which means the ingredients in FODZYME are considered low FODMAP. 

Does it work and how does it work?

As with everything else I recommend, I tried it myself. And it worked for me. Does that mean it will work for you too? The only way to find out is to give it a try yourself. Each of us has a different FODMAP sensitivity profile so we may each have a different experience with a product like FODZYME. But seriously, what do you have to lose?

We are all likely familiar with Lactaid the enzyme that breaks down lactose. FODZYME is similar in concept but, as David explained, as a powder rather than a pill, FODZYME has an advantage and works much better. And, it’s the world's first enzyme supplement that breaks down FODMAPs.

Adding FODZYME directly to the food you are eating (vs taking a pill with the same enzymes in it) has been proven to be the most effective way to activate these enzymes. Once ingested and activated these enzymes serve to reduce or eliminate the painful reaction that comes with eating foods that are high in the FODMAPs fructan, GOS, and/or lactose. And soon, the formulation will cover the Polyols too.

Need a refresher on what foods contain Fructan, GOS, and lactose? Click the expansion arrows below for some prime examples:

• Works with: Fructan and GOS (garlic, onions, beans, etc.)

  Examples: Almonds, Artichoke, Baby spinach, Banana, Beans, Beetroot, Blueberries, Broccoli, Brussels sprouts, Cabbage (red and savoy), Cashews, Chickpeas, Cranberries, Dates, Figs, Garlic, Grapefruit, Leek, Lentils, Onion, Peas, Pistachios, Pomegranate, Raspberries, Roma Tomatoes, Scallion, Shallots, Silken tofu, Wheat, and Zucchini

• Works with: Products high in lactose (dairy)

  Examples: Buttermilk, Cheese, Queso Fresco, Cottage cheese, Cream, Creamy cheeses, Custard, Goats cheese, Haloumi, Ice-cream, Kefir, Milk, Paneer, Quark cheese, Ricotta cheese, Sour cream, and Yogurt

• Doesn’t [yet] work with: Foods rich in polyols (sorbitol, mannitol, sugar alcohols, etc.)

  Examples: Apple, Apricot, Avocado, Blackberries, Cauliflower, Celery, Cherries, Lychee, Mushrooms, Nectarine, Peach, Pear, Plum, Prune, Sauerkraut, Sweetcorn, Sweet potato

Sound interesting? Want to give it a try? Use the IBS Game Changer discount code for 15% off. What are you waiting for?

More Deliciously Low FODMAP™ tips & tools

Perfect Smoked Brisket (Low FODMAP)

20 Minutes prep • 3-5 hours cook/rest • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Step 1

I have wanted to make a brisket for quite some time, but every recipe I looked at seemed overwhelmingly complicated. So, when a friend walked me through how he cooked it, I finally understood the process, and then it was just a matter of ingredients. As long as you have a smoker such as a Traeger (that’s what I use) or another backyard smoker, this simple recipe delivers a tender, juicy, and oh-so-flavorful result. The secret is in the seasoning, the timing, and the temperature. I cooked a 3-pound brisket in 3 1/2 hours and let it rest for another hour (but could have let it rest for 2 or 3 hours if needed) and it was perfect.

Ingredients

3 - 4 pound brisket (estimate about 1/2 pound raw weight per person)

2 tablespoons olive oil

3 - 4 tablespoons Smoke N Sanity Steakhouse seasoning

1 tablespoon Smoked Paprika

1 teaspoon Kosher salt and 1 teaspoon black pepper

Directions

(1) Prepare the meat: You definitely want some fat to make the meat juicy and flavorful, but you don’t want too much. So, have the butcher trim the brisket, or trim it yourself, so the fat on the fat layer is trimmed to about 1/2 inch and all the hard fat is removed.

(2) Salt the meat: Then, if you like, you can salt the meat ahead of time. This step is optional but results in more flavorful and tender meat. Remove the meat from the package, and put it on a rimmed plate or baking dish. Trim the fat as needed. Season both sides lightly with Kosher salt (about 1 - 2 teaspoons per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(3) Prepare: Preheat the smoker to 275 degrees F and make sure you have plenty of fuel in the bin!

(4) Season the meat: In a small bowl, combine the Smoke N Sanity Steakhouse seasoning with the smoked paprika, salt, and pepper. Rub the meat all over with the olive oil as a “binder” for the seasonings to stick to the meat. Sprinkle all sides of the meat with the seasoning blend and then pat it all over to help the seasonings stick to the meat.

(5) Cook the meat: Once the grill reaches 275 degrees F, lay the brisket, fat side up, directly on the grill. Cook for about 90 minutes until the internal temperature of the meat reaches about 160 degrees F. Take the meat off the grill and wrap it snuggly in parchment paper and heavy foil (so the paper is against the meat and the foil is on the outside). Put the wrapped meat back on the grill (in the wrapping) with the fat side up and continue to cook until the internal temperature of the meat reaches 203 - 205 degrees F (you can stick your thermometer right through the wrapping to check).

(6) Rest the meat: Once it reaches the correct temperature, remove the wrapped brisket from the grill but keep it in the wrapping. Put the whole thing into a small cooler with a large towel under it and another one over it to help retain the heat. Keep the cooler in a warm place (inside your house not out in the garage for example). Let the meat rest in the cooler for 1 - 3 hours before slicing and serving.

(7) Slice: When ready to serve, remove the meat from the wrapping and put it on a cutting board. With a nice sharp knife, slice the meat across the grain and lay it on a warmed serving plate.

(8) Plate and serve: Serve warm with my Buttery Mashed Yukon Gold Potatoes and one of my delicious salads.

(9) Leftovers: Leftovers heat up nicely in the microwave. Just don’t overheat because you don’t want the meat to cook. Just warm it.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ BBQ recipes

Creamy Curried Carrot Soup (Low FODMAP)

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

Carrots are considered a “no FODMAP” food—which means you can eat them freely even when on a low FODMAP diet. So, why not make a delicious soup out of them? This carrot soup is creamy with just enough spice to be interesting. I topped it off with my roasted and salted pumpkin seeds which made for a wonderful flavor, color, and crunch combination. This soup is easy to make and it’s a great way to get a few more plants in your diet to keep your gut biome in tip-top shape (the plants in this recipe come in at an even dozen.)

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ soup recipes

Winter Chicken Soup (Low FODMAP)

20 Minutes prep • 55 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-4

Hearty and delicious with lots of wonderful flavors that are perfect for a winter lunch or dinner. This recipe came together when I wanted soup and I had no time to go to the store so I made it with what was in the refrigerator and the pantry. It was so good I had to write it down! It’s one of those meals that has it all in one bowl so no need to make side dishes. And, you make it all in one pot so clean up is easy too. Leftovers turn into a completely different (and wonderful) dish as the rice absorbs the liquid and it becomes more like a stew than a soup. You can always add more broth to make it soup again, or toss it in a baking dish, sprinkle with some grated cheese, and bake for 30 minutes at 325 degrees F and turn it into a completely new meal!

Ingredients

4 tablespoons salted butter

2 leeks (green part only), chopped

2 cups oyster mushrooms, chopped

2 stalks celery, preferably with some leaves, chopped

2-3 carrots, chopped

1 heaping tablespoon poultry seasoning*

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

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 pound boneless, skinless chicken breasts or thighs, whole

1 cup wild rice blend

1 Parmesan rind (optional but adds flavor)

1/2 teaspoon red pepper flakes, or 2-3 grinds if you have this awesome red pepper flake grinder

1/2 cup parmesan cheese, grated, for serving

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) Chop the vegetables: Chop the mushrooms, carrots, leek greens, and celery.

(3) Cook the vegetables: Melt 2 tablespoons of butter in a large soup pot or Dutch oven over medium-high heat. Add the leek greens, mushrooms, carrots, celery, poultry seasoning, and salt and pepper. Cook until softened, 2-3 minutes. Add the remaining 2 tablespoons of butter and stir into the vegetables.

(4) Add the chicken: Add the chicken broth, chicken, rice, and Parmesan rind (if using) and a large pinch each of salt and pepper. Bring to a boil, then reduce the heat to a simmer, cover the pot and cook for 45 minutes until the rice is fully cooked. Remove the chicken and shred it with two forks, then return it to the pot.

Make-ahead note: At this point, you may turn the heat off and leave the soup covered for up to one hour. Reheat when ready to serve. Refrigerate if it will be longer than about an hour.

(5) Finish: Remove the parmesan rind and bay leaf (if used). Grate the parmesan.

(6) Plate and serve: Serve in bowls with a generous sprinkle of fresh grated Parmesan cheese and some crusty sourdough bread on the side.

Eat and enjoy every bite because you can!

*Don’t have poultry seasoning? Make your own by combining 1 tablespoon dried parsley, 2 teaspoons each dried thyme and sage, 1/2 teaspoon dried rosemary. Voila! Poultry seasoning. (The most important flavors are the thyme and sage so if you don’t have parsley, don’t worry about it.)

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ soup recipes

Umami Chicken and Butternut Squash Ramen (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-4

There’s plenty of umami in this soup with miso and soy sauce, and plenty of comfort with the ramen noodles and the butternut squash. Add to that the creamy coconut milk and you’ve got a trifecta of delicious flavors all wrapped into one great pot of soup. Except for roasting the squash, it’s all cooked up in one pot so it’s easy to make and easy to clean up. Perfect for a winter’s evening when you want a warm and comforting meal.

Ingredients

3/4 pound boneless skinless chicken breast, cut into 2 or 3 equal pieces if it’s quite large

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)

1/3 cup gluten-free sodium soy sauce

1/4 cup red miso paste

1 cup oyster mushrooms, chopped

1 tablespoon fresh ginger, grated

1 tablespoon Chinese 5 spice

1 teaspoon black pepper

2 teaspoons maple syrup (omit for lower carb version)

14-ounce can coconut milk

4 squares gluten-free ramen noodles, (I used Lotus Foods Millet and Brown Rice Ramen noodles) - substitute cooked spaghetti squash for lower carb version

3 cups baby spinach, washed and stemmed

Ingredients: Roasted Butternut Squash

2 cups butternut squash cut into bite-size cubes

2 tablespoons extra virgin olive oil

1 tablespoon spicy curry powder

Kosher salt and black pepper

1 soft boiled egg per person, for serving

Grated carrots, chopped green onions (green part only), and cilantro, for serving. (Omit carrots for lower carb version)

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Peel and cube the butternut squash. Wash and stem the spinach. Cut the chicken breast into 2 or 3 equal-size pieces if it’s very large.

(2) Roast the squash: On a rimmed baking sheet, toss together the squash, olive oil, curry powder, salt, and pepper. Bake for 15 minutes, or until the squash is easily pierced with a fork.

(3) Cook the chicken: In a large soup pot or Dutch oven, combine the chicken, chicken broth, 1 cup water, soy sauce, red miso paste, chopped mushrooms, ginger, Chinese 5 spice, pepper, and maple syrup, stir well. Set over medium heat and bring to a simmer, reduce the heat to medium-low and simmer 10-15 minutes or until the chicken is cooked through and shreds easily.

(4) Finish: Once the chicken is cooked, remove it to a cutting board and use two forks to pull the chicken into shreds and then return it to the soup pot. Bring the soup to a boil over medium-high heat. Stir in the coconut milk, spinach, and roasted squash.

Make-ahead note: If you aren’t going to serve the soup right away, you can let it cool and the reheat and add the ramen noodles before you plan to serve it.

(5) Add the Ramen noodles: Put the ramen noodles in the broth and push down until the noodles are submerged. Cook for 3-5 minutes, until the noodles are soft.

(6) Plate and serve: Ladle the soup into bowls and top with grated carrots, chopped green onions (green part only), and cilantro.

(7) Storage: If you have leftovers, remove the noodles and store them separately so they don’t absorb the liquid and become mushy. Simply add the noodles back in when you’re ready to reheat.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ soup recipes

Ice Cream with Dark Chocolate Balsamic Reduction (Low FODMAP)

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

When your friend gives you Dark Chocolate Balsamic Vinegar of course you reduce it and put it on ice cream! And, Beckon Lactose-Free Sea Salt Chocolate Chip ice cream is the perfect ice cream to pair it with (though you could use any good lactose-free vanilla ice cream for this). Don’t expect it to taste like chocolate sauce, but trust me here, the subtly savory taste of the chocolate balsamic with the sweet ice cream and tart berries is an amazing flavor combination. Try it. I think you might love it!

Ingredients

1/2 cup Dark Chocolate Balsamic Vinegar (I used Stillwater Olive Oil Company)

1 scoops/person Lactose-free vanilla or vanilla chocolate chip ice cream (I used Beckon Lactose-free Sea Salt Chocolate Chip)

Fresh raspberries or strawberries (both are delicious so use whatever is in season)

Directions

(1) Make the balsamic reduction: In a small saucepan, add the balsamic vinegar and place over medium heat. Bring to a gentle boil then turn the heat down and let bubble for about 5 - 8 minutes until the reduction is thick enough to coat the back of a spoon (it will thicken more as it cools).

(2) Cool the balsamic reduction: Pour the reduction into a small bowl and let sit at room temperature until ready to use. Or, if you’re in a hurry to taste this delicious dessert, put it in the freezer to cool for about 5 minutes (check it and stir it so it doesn’t get too cold to drizzle).

(3) Plate and serve: Scoop the ice cream and drop the berries on top. Drizzle with the balsamic reduction.

Eat and enjoy every bite because you can!

Recipe note: The low FODMAP serving of balsamic vinegar is 1 tablespoon which is why this recipe is set to serve 8.

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

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

More Deliciously Low FODMAP™ dessert recipes

Crock Pot (or not) Herbed Chicken and Wild Rice (Low FODMAP)

15 Minutes prep • 50 Minutes stove • 2-3 Hours crock pot • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

Sage, thyme, wild rice, and vegetables all cooked in one pot come together into a comforting and delicious weeknight or any night meal. Perfect for a winter evening, this meal will warm you from the inside out. This dish is so easy to make and sure to please everyone. Leftovers are wonderful no matter how you heat them, but I like them best baked with some gruyere or sharp cheddar cheese on top.

Ingredients

2 tablespoons garlic-infused olive oil, divided

2 pounds boneless, skinless chicken thighs

2 teaspoons dried thyme

1 teaspoon dried rosemary

1 teaspoon paprika

1/4 teaspoon cayenne pepper

4 tablespoons salted butter

8 leaves fresh sage

1 1/2 cups wild rice blend

1 bunch green onions (green part only), chopped

2 cups finely chopped oyster mushrooms

1 tablespoon dried chives

3 medium carrots, cut into 1 inch pieces

1/2 cup chopped celery

3 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)

1 parmesan rind (optional)

Optional fresh thyme for serving

Kosher salt and black pepper

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: Wash and chop the vegetables.

(3) Sear the chicken: In a large oven-safe skillet, heat 1 tablespoon garlic-infused olive oil over high heat. When hot, add the chicken and sprinkle with the thyme, rosemary, paprika, and cayenne. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook the chicken on both sides until golden, 3-5 minutes each side. During the last 2 minutes of cooking, add the butter, and sage around the chicken pieces and allow the butter to brown around the chicken. Remove the chicken and sage from the skillet to a plate.

(4) Toast the rice: To the same skillet, add 1 tablespoon garlic-infused olive oil, the wild rice, green onions, carrots, mushrooms, celery, and dried chives. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 1-2 minutes, then add the broth to the pan. Bring to a boil.

Preheat the oven to 425 degrees F.

Note: If cooking in a crockpot, at this point, add everything to your crock pot then add the chicken and any juices on the plate. Add the parmesan rind if using. Cover and cook on low for 5-6 hours or on high for 2-3 hours.

(5) Cook the chicken: Slide the chicken, and any juices left on the plate back into the skillet. Add the parmesan rind if using. Return to a boil. Cover the skillet and turn the heat down to the lowest setting possible and allow to cook for 30 minutes, until most of the liquid has cooked into the rice, but not all of it. Bake, uncovered for 20 minutes or until the rice is cooked. If it gets dry before it’s done cooking, add a bit more chicken broth to the pan.

(6) Plate and serve: To serve, put a generous scoop of rice and vegetables on each plate (or bowl) and serve with the chicken on top. Sprinkle with fresh thyme leaves (optional) and serve with some crusty sourdough bread on the side.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ main course recipes

Coconut Curry Sweet Potato Soup with Chicken Meatballs (Low FODMAP)

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

With super flavorful meatballs, this creamy soup is hearty, gingery, and delicious. A great way to change things up for a weeknight or any night meal, it’s surprisingly simple to make and, except for the rice, you make it in one pot so clean up is easy too. Like many soups, this one improves with a bit of time. So make it ahead or plan to enjoy the leftovers as an even more delicious dish the next day.

Ingredients

2-4 tablespoons garlic-infused olive oil

1 pound ground chicken

1 bunch green onions, green part only, chopped

3 tablespoons fresh ginger, finely chopped and divided

2 teaspoons gluten-free soy sauce

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 tablespoons rice vinegar

1/8 teaspoon cayenne pepper

1 tablespoon yellow curry powder

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

1 sweet potato, peeled and cubed (about 1 cup)

2 cans (14 ounces each) coconut milk

2 cups baby spinach, stems removed

2 cups cooked jasmine white rice or short-grain brown rice

1/3 cup fresh cilantro, chopped

2 tablespoons gluten-free soy sauce

2 tablespoons salted butter

Juice of one lemon

Directions

(1) Prepare: Make the rice per package instructions. If you’re making brown rice (I love this soup with short-grain brown rice cooked in chicken broth) this will take nearly an hour so plan ahead. White rice will only take 20 minutes.

(2) Make the meatballs: In a bowl, combine the chicken, 1/2 of the chopped green onions, 2 tablespoons of the chopped fresh ginger, soy sauce, and a pinch of pepper. Coat your hands with a bit of oil, and roll the meat into small tablespoon-size balls (it will make 15-16 meatballs).

(3) Sear the meatballs: Heat the garlic-infused olive oil over medium heat in a medium pot. Add the meatballs and sear until crisp, about 4-5 minutes, turning them 2-3 times. Remove the meatballs from the pan and set them aside.

(4) Make the soup: To the same pot, add the rice vinegar, cayenne, curry powder, 1/2 of the green onions, and 1 tablespoon of the chopped ginger. Cook for about 1 minute. Stir in the chicken broth and sweet potatoes. Cover and cook over medium heat until the potatoes are tender (about 10 minutes). Add the coconut milk and spinach. Simmer, uncovered for another 5-10 minutes, until thickened slightly. Add the meatballs back into the soup.

(5) Finish: Stir in the cilantro, soy sauce, butter, and lemon juice. Heat until the butter is melted. Taste and season with additional salt and pepper if needed.

(6) Plate and serve: Divide the rice among bowls and ladle the soup and meatballs over the top. Sprinkle with fresh cilantro.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Sweet Sourdough Bread Pudding with Buttery Hard Sauce (Low FODMAP)

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

Good bread pudding is creamy and rich, with a lightness you can’t get from a traditional egg pudding. This bread pudding is no exception. It’s sweet and delicious, and the bread cubes hold their shape so the top layer even gets a bit of buttery crispness to it. The sauce adds yet another dimension of wonderful flavor so don’t skip it! (You can leave the liquor out if you like.) You will, of course, use sourdough bread in this recipe — which adds even more to the delicious complexity of the blended flavors.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Sausage and Winter Vegetable Soup with Rosemary Bacon Croutons (low FODMAP)

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

There’s nothing like a hearty bowl of soup to warm you up on a chilly day. This soup is a wonderful combination of flavors and colors and it will warm you from the inside out. The “sausage” in the soup is my special combination of seasonings blended with ground chicken so you can enjoy it without consequences. The rosemary bacon makes a delicious topping in place of croutons. This soup is easy to make and even tastes better the second day—so make it ahead and save some time.

Ingredients

2 tablespoons garlic-infused olive oil

1 pound ground chicken

2 1/2 teaspoons sausage seasoning (1/2 teaspoon each Thyme, Rosemary, Marjoram, Basil, and fennel seed)

1 bunch green onions (green part only), chopped

3 medium carrots, chopped (omit or swap 1 cup chopped kale for lower carb version)

1 red bell pepper, chopped

1 tablespoon fresh (or 1 teaspoon dry) rosemary, chopped

1 tablespoon fresh (or 1 teaspoon dry) thyme, chopped

1 teaspoon dry oregano

1/2 teaspoon crushed red pepper flakes

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 tablespoons tomato paste

28 ounces crushed tomatoes

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 cup dry white wine such, as Chardonnay, Pinot Grigio, or Sauvignon Blanc

1 Parmesan rind (optional but a great flavor enhancer)

3/4 cup dry gluten-free orzo pasta (you may use another pasta, or cooked white or brown rice) - omit for lower carb version

Chopped kale or fresh thyme leaves, for serving

1/2 cup parmesan cheese, shaved, for serving

Ingredients: Rosemary Bacon

4 slices thick cut bacon, chopped

1 tablespoon fresh rosemary, finely chopped

Directions

(1) Prepare: Chop the green onions, carrots, rosemary, and kale.

(2) Cook the “sausage” and vegetables: Heat the olive oil in a Dutch Oven or large skillet over medium heat. When the oil shimmers, add the ground chicken and break up and cook until just cooked through (about 5 minutes). Add the sausage seasoning, green onions, bell pepper, and carrots and cook for a couple of minutes, stirring frequently. Stir in the rosemary, thyme, oregano, red pepper flakes, and salt and pepper. Cook for another 2-3 minutes.

(3) Make the soup: Add the crushed tomatoes, tomato paste, chicken broth, bring to a boil, add the white wine, and then turn down to a simmer. Simmer, uncovered, 15 minutes. Add the chopped kale and the orzo and cook another 15 minutes until the orzo is al dente, stirring often.

(4) Make the rosemary bacon: While the soup is cooking, cook the bacon in a skillet over medium heat until crisp, about 5 minutes. During the last minute of cooking, add the rosemary to the cooking bacon and cook for one minute. Remove the bacon. If there's excess bacon grease, drain off all but about 1 tablespoon.

Make-ahead note: At this point, you may let the soup and the bacon cool, then cover and keep in the fridge for up to 2 days. To reheat, remove from the fridge and cook over medium heat, stirring frequently. Add more chicken broth if it’s a bit thick.

(5) Plate and serve: Serve hot with fresh thyme or chopped kale, shaved parmesan, and rosemary bacon sprinkled on top. Serve some whole grain sourdough alongside for an excellent dipping combination.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ soup recipes

Rosemary Cheddar Savory Biscotti (Low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 • Ok to make ahead: Steps 1-3

We all know sweet biscotti and coffee make a wonderful combination. So why not savory biscotti and soup? When my client asked me if I had a recipe for savory biscotti, I decided it sounded great and I would have to create one! This recipe, featuring sharp cheddar cheese and fragrant fresh rosemary, with just enough cayenne to give it a bit of heat, makes a perfect dipper for your favorite soup.

Ingredients

2 eggs

1 cup grated Extra Sharp Cheddar cheese

1/4 cup grated Parmesan cheese

1 cup gluten-free flour, plus more as needed

1/2 teaspoon baking powder

3/4 teaspoon Kosher salt

1 teaspoon dry rosemary

1/8 teaspoon cayenne, or to taste

Directions

(1) Prepare: Preheat the oven to 350 degrees F and line a baking sheet with parchment paper. Grate the cheeses.

(2) Blend the liquid ingredients: Put the eggs and cheese in a food processor and process until yellow and thick, about a minute. Add the flour, baking powder, salt, rosemary, and cayenne and process for about another minute until the dough is well blended and comes together.

(3) Shape the dough: Turn the dough out onto a lightly floured surface and gently knead it and shape it into an 8- to 10-inch log, Transfer to the prepared baking sheet and gently flatten.

(4) Bake: Put the baking sheet in the oven and bake until the log begins to color and is firm to the touch, 20 to 25 minutes. Cool for about 10 minutes, then cut on the bias (diagonal) into half-inch slices. Lay the slices flat on the prepared baking sheet and bake until crisp and toasted, 15 minutes; turn and toast the second side for another 10 to 15 minutes. Cool completely before serving.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

What You Need to Know About Bread and IBS

When you have IBS you are often advised to become “gluten-free” and bread is the first thing to go from your diet. I love a good whole grain bread and I’m here to tell you (or remind you if you already know) that a low FODMAP diet is not intended to be gluten free! As discussed in my previous article, Gluten vs Fructans Who’s the Culprit the FODMAP trigger in bread is the Fructan, not the gluten. That’s not to say some of us with IBS aren’t also sensitive to gluten itself—but that’s a separate issue.

There’s more to bread than meets the eye, especially for those of us with IBS, and this article (written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP for her Game Changer Program) is going to help you understand how and why your body responds differently to different types of bread so you can steer your eating towards the best bread choices for you.

Did you know, when you eat a piece of regular white bread, or regular whole wheat bread, you are converting the starches in that bread immediately to sugar (glucose)? And, when you do that, your blood sugar rises higher and faster than if you just ate a piece of candy?! What happens next? You get a drop in your blood sugar which leads to feeling tired and low energy. Then, you might reach for a cup of caffeinated coffee—which in turn triggers your gut. It’s a classic combination that leads IBS sufferers into a self-induced flare-up or an afternoon of exhaustion.

But, lucky for us, there are amazing breads that have a much less powerful effect on our blood sugar and on our gut!

Kale Salad with Cranberries and Maple Walnuts (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

A delicious and beautiful make-ahead salad to brighten up any meal. What? Make ahead salad? Yes. I said that. This salad actually improves with time so make it the day before for the perfect balance. The combination of the candied nuts, bacon, and cranberries gives this salad a wonderful savory/sweet balance. The base of kale and arugula ensures the salad is packed with powerful greens. Don’t like bacon or cranberries? Leave them out! It will still be delicious.

Ingredients: Salad

6 slices thick-cut bacon, chopped (optional)

1 cup Sweet and Savory Candied Maple Walnuts

4 cups shredded kale

2 cups baby arugula

1/2 cup shaved parmesan cheese

3/4 cup dried cranberries

Ingredients: Cider Vinaigrette

1/3 cup extra virgin olive oil

1/4 cup apple cider vinegar

1 tablespoon maple syrup

1 tablespoon fresh thyme leaves

2 teaspoons fresh orange zest

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper flakes

Directions

(1) Prepare: Preheat the oven to 400° F. Line a rimmed baking sheet with foil and lay out the bacon slices in one layer (if using).

(2) Cook the bacon: Bake 8-10 minutes, until the bacon is crisping, watch closely so it doesn’t burn. Remove from the oven and lay on paper towels to cool. Once cool, chop the bacon and set aside.

(3) Make my Sweet and Savory Candied Maple Walnuts or other candied nuts you enjoy.

(4) Make the salad: Wash, dry, and shred the kale. Wash and dry the arugula. Shave the parmesan cheese (with a vegetable peeler). In a large salad bowl, combine the kale, arugula, grated cheese, and cranberries.

(5) Make the vinaigrette: Combine all ingredients in a glass jar or small bowl and shake or whisk to combine.

Make-ahead note: At this point, you may put everything in the refrigerator and keep for about 6 hours before finishing and serving.

(6) Finish: Pour the vinaigrette over the salad, tossing to combine. Top the salad with shaved Parmesan, candied walnuts, and bacon. Serve immediately or keep in the fridge until ready to serve. Leftovers will keep well for 2-3 days. This salad is delicious leftover so don’t be afraid to make it in advance and keep it for a day or two.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ salad recipes

Sweet and Savory Candied Maple Walnuts (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 1 cup • Ok to make ahead: Steps 1-5

These are the simplest and best, candied walnuts you will ever make! Eat them plain, tossed on a salad, alongside your next cheeseboard, or on top of your overnight oats. No matter how you eat them, you will love them. Keep in mind the low FODMAP serving size of walnuts is ten halves. So don’t eat them all in one sitting — even though you might want to.

This is an exclusive recipe just for recipe club members.

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

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

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Happy Belly Hummus (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 8 • Ok to make ahead: Steps 1-2

Creamy and delicious, with all the flavor of traditional hummus, but low FODMAP so you can enjoy it! Serve it with my amazing seed crackers, my sourdough crostini, cut vegetables, or whatever you like! You can even use this hummus as a sandwich spread and then pile it up with your favorite low-FODMAP ingredients. Keep the serving size in mind as 1/4 cup of garbanzo beans is a low FODMAP serving so don’t eat more than 1/8 of this recipe in one sitting!

Ingredients

1 (15-ounce) can garbanzo beans, chilled

1 lemon, juiced

1 tablespoon tahini (sesame seed “butter”)

1/4 cup lactose-free sour cream

1 tablespoon pine nuts

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/2 teaspoon ground cumin

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt

Directions

(1) Prepare: Drain and rinse the garbanzo beans.

(2) Blend: Put all ingredients in a blender or food processor and blend for 1 to 2 minutes. Add 1 tablespoon of water or additional lemon juice or garlic olive oil if needed for better consistency.

(3) Plate and serve: Serve with my amazing seed crackers, my crisp sourdough crostini, cut vegetables, or whatever you like! You can even use this hummus as a sandwich spread and then pile it up with your favorite low-FODMAP ingredients.

For an extra fancy touch, sprinkle with paprika and sesame seeds.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ appetizer recipes

Pumpkin Mac & Cheese With Crispy Sage (Low FODMAP)

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

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes. And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Ingredients

2 tablespoons salted butter

1 tablespoon fresh thyme leaves

12 - 18 small fresh sage leaves

1 pound gluten-free past such as Rummo Gluten-free Fusili

4 cups low FODMAP chicken broth such as Whole Foods Organic 365 (or water)

1 cup lactose-free whole milk

3 ounces lactose-free cream cheese

1 cup pumpkin puree

2 cups shredded sharp cheddar cheese

1 cup shredded gruyere cheese

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)

1 teaspoon paprika

1/4 teaspoon cayenne pepper

Kosher salt and black pepper

Directions

(1) Toast the sage: Melt the butter with the thyme, and the sage in a large pot or Dutch Oven set over medium heat. Allow the butter to brown as the sage gets crisp, about 3 minutes. Once browned, remove the sage leaves and set aside.

(2) Cook the pasta: To the pot, add the pasta and toss with the butter and herbs in the pot. Add 4 cups of low FODMAP chicken broth (or water for a vegetarian option) and bring to a boil over high heat. Add 1 1/2 teaspoons of salt. Cook, stirring occasionally, for 8 minutes. Do not drain the water. Stir in the milk, cream cheese, and pumpkin, and cook until the cream cheese has melted and the pasta is al dente, about 4-5 minutes more.

(3) Grate the cheese: While the pasta is cooking, grate the cheddar and gruyere cheeses.

(4) Add the cheese: Add the grated cheese, Smoke N Sanity Essence of Onion and Essence of Garlic salts, paprika, and cayenne, and stir until melted and creamy. Remove from the heat.

(5) Finish: Taste and season with additional salt and pepper if needed. If the sauce seems too thick, add ¼ cup milk or water to thin it a bit.

(6) Plate and serve: Divide the mac and cheese between bowls. Top with black pepper and crispy sage.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ main course recipes

Maple Pecan Pumpkin Bread (Low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 1 large or 2 small loaves

It’s that time of year again - pumpkin everything! I love a good pumpkin bread and this one is made extra special with pecans and maple syrup. It’s super moist so the crunchy cinnamon sugar topping makes a nice contrast to the cake like bread. Enjoy it fresh or keep it wrapped up for a day or two. It’s the perfect fall flavor.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

One Pan Braised Chicken and Roasted Vegetables (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 - 6 • Ok to make ahead: Step 1

I love a meal that makes the whole house smell delicious while you’re cooking it—and this is one of those meals. Plenty of vegetables mean this is a healthy dish and plenty of leek greens and fresh rosemary means it’s full of flavor too. Cooking it in one pan keeps clean-up to a minimum which is always a plus! Serve it over rice, my Buttery Mashed Yukon Gold Potatoes, polenta, or spaghetti squash to soak up the delicious juices so you don’t miss a drop.

Ingredients

2 tablespoons olive oil

4 - 6 boneless, skin-on chicken thighs or breasts (you can use bone-in chicken but the cooking time will be longer)

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

3 leeks, green part only, cleaned and chopped

4 carrots, chopped

4 celery ribs, chopped

1 pound oyster mushrooms, chopped

3 to 4 sprigs of rosemary, leaves stripped and finely chopped

3 - 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)

Fresh thyme for serving

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 oven to 350 degrees F. Chop the vegetables. If using chicken breasts and they are very large cut them in half before braising.

(3) Braise the chicken: Heat a large oven-proof skillet or Dutch Oven over medium-high heat. Add the oil and when it’s hot, put the chicken skin side down in the pan. Season with pepper and salt (if you didn’t pre-salt the chicken before cooking). Cook, turning and rotating the pieces as necessary until well browned on both sides, 6 to 8 minutes. Remove to a plate and set aside.

(4) Cook the vegetables: Put the leek greens, carrots, celery, mushrooms, and herbs in the same pan and cook until the vegetables are tender and beginning to brown, 10 to 15 minutes.

(5) Add the chicken and broth: Nestle the chicken thighs among the vegetables, skin side up. Add enough of the stock so the liquid comes about halfway up the thighs. (The amount will depend on the size of your pan.)

(6) Bake: Put the pan in the oven and cook, uncovered, for about 30 minutes for white meat - 40 minutes for dark meat until the meat is just cooked (use an instant-read thermometer to confirm white meat is 165 degrees F or dark meat is 175-180 degrees F). Check the pan occasionally and stir the vegetables if they threaten to brown too much. Add a bit more broth (or water) if it’s getting dry. (If using bone-in chicken, you’ll need to add about 20 minutes to the cooking time. If you don’t have an instant-read thermometer then cut into the chicken and make sure the juices run clear.)

(7) Plate and Serve: Transfer the vegetables to a serving dish. Add the chicken pieces whole or sliced to the top of the vegetables and ladle some of the juice over the top. Garnish with fresh thyme leaves. Serve over rice, my Buttery Mashed Yukon Gold Potatoes, polenta, or spaghetti squash so you don’t miss a drop of the delicious juices.

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 us at hello@ibsgamechanger.com

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

More Deliciously Low FODMAP™ main course recipes

What you need to know about FODMAP Stacking

When you’re on a low FODMAP diet and trying to avoid triggering your IBS symptoms, you get very familiar with what foods contain what FODMAPs and what is considered a “safe” serving size. But what if you are sticking to safe servings sizes and you’re still having symptoms? This may be the result of FODMAP stacking.

What is FODMAP stacking? When you have multiple “safe” servings of different foods containing the same FODMAP, or multiple servings of foods containing different FODMAPs and the combined effect causes you distress, this is what we refer to as FODMAP stacking.

Important note: There is no need to worry about FODMAP stacking if your symptoms are well controlled. If, however, you’re still having symptoms while following a low FODMAP diet, then FODMAP stacking may be a contributing factor. Read on.

This article is adapted from this post by Monash University

Are FODMAP amounts cumulative?

The short answer is, yes. In one sitting, the total amount of FODMAPs consumed (be it from fructose, fructans, lactose, GOS, or polyols) influences whether the meal is tolerated or whether symptoms are induced.

The Monash University FODMAP diet app uses a traffic light system to indicate the rating of each FODMAP in individual foods (fructose, sorbitol, mannitol, lactose, fructans, and GOS), and the overall FODMAP rating (low (green), medium (yellow), high (red)) of foods at different serving sizes. But we know that people don’t just eat individual foods, they eat mixed meals including multiple different foods. For this reason, the Monash recommendations for low FODMAP serving sizes were set conservatively, allowing people to include more than one green light serving of food per sitting.

Everyone’s threshold level of FODMAP tolerance is different. While FODMAP stacking will be relevant to some people who may find they experience IBS symptoms when multiple green light servings are eaten in one sitting, for many, the conservative FODMAP serving sizes set by Monash means they will achieve good symptom control even when consuming a varied diet that includes numerous green light servings at each sitting.

Does FODMAP stacking relate to the foods eaten over a whole day or just in one meal?

As a general rule, the concept of stacking relates to a single sitting or meal. This of course assumes that meals are spaced out over the day, with at least 2-3 hours between each meal or snack. This allows food to be digested between meals and slows the rate at which the gut is exposed to the FODMAPs. If you find you are constantly snacking and experiencing IBS symptoms, then spacing out your meals may help.

Do I need to track what FODMAPs I eat to avoid stacking?

First of all, if your symptoms are well controlled and you haven’t been thinking about FODMAP stacking, then don’t start worrying about it now! It doesn’t apply to you and the low FODMAP diet is working for you just fine.

You only need to consider FODMAP stacking if you notice that a low FODMAP diet has improved most of your symptoms, but not all of them.

For some people, it will be factors other than FODMAPs that are affecting their IBS symptoms such as stress, hydration, exercise, or anxiety. For others, it might be a higher sensitivity to FODMAPs and thus a need to consider FODMAP stacking as a possible trigger. If you think this applies to you, keeping a food and symptom diary is the best way to work out what your individual IBS triggers are, and whether FODMAP stacking is an issue for you.

---

Key Tips and Takeaways to Avoid Consequences:

• Space out your meals. Leave at least 2-3 hours between eating or drinking anything other than black coffee or water (that includes meals, snacks, and beverages) to avoid potential stacking effects.

• Avoid snacking. If you find you are getting hungry between meals (and I’m referring to actual hunger, not boredom, stress, or emotional eating) make sure your meals include enough protein, fat, and fiber to fill you up and keep you satisfied until the next meal.

• If you must have a snack, choose a snack that is low in FODMAPs and high in food value such as a protein food (eggs/meat/fish/nuts/nut butter), a complex carbohydrate (whole grain such as whole grain sourdough bread or brown rice), or plants such as carrots or cucumbers.

• What does that look like? How about a hard-boiled egg and some black olives? Or a brown rice cake with a slice or two of turkey and some sliced cucumbers on it? Or, a slice of whole grain sourdough with peanut butter on it. Or, a small handful of mixed nuts such as macadamia, pecans, almonds, etc. More snack ideas can be found on my blog here.

More Deliciously Low FODMAP™ tips & tools

Buttery Mashed Yukon Gold Potatoes (low FODMAP)

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

When you start with good ingredients that have their own wonderful flavors, simple preparation is the way to go. Yukon Gold potatoes have a wonderful texture and flavor and, with a few simple ingredients added, they make really good mashed potatoes. These buttery mashed Yukon Golds are a perfect side, especially when you are serving something with a delicious sauce that needs “catching” so you don’t miss a drop! Try these with my herb-roasted turkey breast and great gravy or my roast pork tenderloin with white wine cream sauce.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ side dish recipes you might enjoy