Decadent Chicken Soup with Gnocchi and Bacon (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 6

This comforting and hearty creamy chicken gnocchi soup is the ultimate bowl of cozy goodness. Rich, velvety, and packed with flavor, it's a perfect balance of tender chicken, pillowy gnocchi, and fresh spinach, all swimming in a luscious, creamy broth. Crispy bacon adds a perfect smoky crunch to each spoonful. Whether you're serving it as a weeknight dinner or as a special dish for family and friends, this soup will warm you from the inside out with every bite. Easy to make and incredibly satisfying, it's a meal that will quickly become a favorite in your kitchen.

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

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

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

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

Creamy Holiday Eggnog (Low FODMAP)

20 Minutes prep • 4 Hours chill • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 6

This holiday season, treat yourself to the rich, creamy, and comforting taste of homemade eggnog. A timeless tradition, this recipe captures the essence of winter warmth in every sip. Crafted with low FODMAP ingredients in mind, including velvety cream, fragrant spices, and a touch of sweetness, this eggnog is the perfect holiday libation. Whether you prefer it spiked with a bit of brandy or bourbon or non-alcoholic, this recipe is sure to become a cherished part of your holiday celebrations. So gather your loved ones, pour a cup of this delightful beverage, and savor the magic of the season.

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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.

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Ellie’s Korean Style Steak (Low FODMAP)

2 Hours marinate • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Step 1

It’s time to change up your steak night with this bold and savory Korean-inspired recipe. Marinated in a sweet and savory blend of soy sauce, sesame oil, and a Low FODMAP garlic infusion, this tender steak is packed with umami flavor. Perfect for a quick weeknight dinner or a special occasion, this recipe is sure to please everyone at the table.

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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 Chutney (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Makes 2 cups • Ok to make-ahead: Steps 1 - 4

This lightly spicy and sweet cranberry chutney is the perfect accompaniment to your holiday feast or a delightful spread for any occasion. Bursting with the vibrant flavors of cranberries, apples, and warm spices, this chutney is easy to make and even easier to love. Whether you serve it with roasted meats, cheese, and my seed crackers, or simply enjoy it on its own, this recipe is sure to become a new family favorite.

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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.

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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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.

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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.

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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.

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.

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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.

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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.

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.

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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.

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!

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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.

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.

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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.

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.

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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.

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.

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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.

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.

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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.

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!

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!

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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.

Brie and Blue Burgers (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

When you use really flavorful cheese, a little goes a long way! In this recipe, I combined a couple of slices of double cream brie with a sprinkle of blue cheese crumbles for a simple, yet rich and incredibly flavorful combination. These burgers were excellent straight off the grill and still delicious when heated up as a leftover 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.