Deliciously Low FODMAP
Inspire yourself with hundreds of delicious low FODMAP recipes, tips, and tools, and enjoy the abundance that is yours even when you have IBS.
Use the buttons and filters to find something specific or browse the complete collection for inspiration.
Discover a treasure trove of recipes with my FREE recipe club! Get new ideas delivered straight to your inbox every week.
Deliciously Low FODMAP is a trademark of IBS Game Changer, LLC
Filter to find Recipes and Tools
More Filtering Options
- All 703
- Appetizer 48
- BBQ 46
- Bowl 32
- Breakfast 58
- Cocktails 13
- Collection 1 58
- Collection 10 27
- Collection 11 30
- Collection 12 27
- Collection 13 31
- Collection 14 29
- Collection 15 31
- Collection 16 34
- Collection 17 31
- Collection 18 33
- Collection 19 36
- Collection 2 32
- Collection 20 33
- Collection 21 33
- Collection 22 26
- Collection 3 28
- Collection 4 29
- Collection 5 30
- Collection 6 32
- Collection 7 31
- Collection 8 31
- Collection 9 32
- Condiments 6
- Crock Pot 4
- Dessert 105
- Diabetes Game Changer Exception Protocol Contains Alcohol 11
- Diabetes Game Changer Exception Protocol Contains Flour 106
- Diabetes Game Changer Exception Protocol Contains Flour AND Sugar 76
- Diabetes Game Changer Exception Protocol Contains Sugar 46
- Diabetes Game Changer First Four Weeks 350
- Dinner 318
- Drink 7
- Free Guide 17
- Gluten-free 568
- Gut Microbiome 2
- Guthealth 3
- Holidays 63
- IBS Triggers 4
- Keto Friendly 111
- Lactose-Free 171
- Low FODMAP Diet 689
- Low Net Carb 125
- Low Net Starch 103
- Low Starch 106
Now on YouTube: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken
One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.
In case you want to watch (AND listen to) our podcast with Dr. Tony Hampton, it is now on YouTube!
One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.
On this episode of Dr. Tony Hampton’s podcast, Protecting your NEST, my sister Sarah Aitken, an expert in Diabetes and Insulin Resistance, and I discuss the overlapping causes of, and treatments for, Irritable Bowel Syndrome and insulin resistance. While they are distinct disorders, there are several overlapping factors that contribute to both. Tune into this podcast to learn more.
Overlapping Factors
Certain dietary factors and lifestyle habits can contribute to both IBS and insulin resistance. These include:
Processed foods: Consumption of highly processed and high-sugar foods can lead to inflammation and weight gain, both of which are linked to both IBS and insulin resistance.
Inflammation: Both IBS and insulin resistance are associated with chronic inflammation. In IBS, inflammation can lead to heightened sensitivity in the gut, causing symptoms like abdominal pain, bloating, and changes in bowel habits. In insulin resistance, inflammation can impair the body's ability to effectively use insulin, leading to elevated blood sugar levels.
Gut Microbiome: The gut microbiome, the community of bacteria living in the digestive tract, plays a crucial role in both conditions. Imbalances in the gut microbiome (dysbiosis) have been linked to both IBS and insulin resistance.
Stress: Chronic stress can exacerbate both IBS and insulin resistance.
Genetics: Genetic factors may also play a role in both conditions, increasing susceptibility.
Treatment Considerations
While the exact causes of IBS and insulin resistance are complex and not fully understood, addressing the overlapping factors can be very helpful in managing both conditions. Treatment strategies often include:
Dietary changes: Adopting a healthy, balanced diet that emphasizes whole foods, fiber, and lean protein can help improve gut health and insulin sensitivity.
Lifestyle modifications: Regular exercise, stress management techniques (like meditation or yoga), and adequate sleep can support overall health and well-being.
It's important to consult with a healthcare professional for a personalized diagnosis and treatment plan. If you are experiencing symptoms of IBS or insulin resistance, they can help you determine the best approach for managing your condition.
About Dr. Hampton’s Protecting Your NEST:
Protecting Your NEST is hosted by Dr. Tony Hampton a board certified Family Medicine and Obesity Medicine physician with a focus on helping listeners reverse the root cause of disease. The NEST and ROPE acronyms provide the foundational elements that represent the root cause of chronic disease if not mastered:
N: Nutrition (what and when you eat)
E: Exercise
S: Less stress/more sleep
T: How you Think/less Trauma
R: Relationships
O: Organism (avoiding the bad/adding the good)
P: Pollutants
E: Emotions/Life Experiences
Find Dr. Hampton’s podcast anywhere you get your podcasts. Many episodes are also available on Dr. Hampton’s YouTube channel as well.
References:
National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK): https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome
International Foundation for Functional Gastrointestinal Disorders (IFFGD):
https://iffgd.org/gi-disorders/lower-gi-disorders/irritable-bowel-syndrome/
American Diabetes Association: https://diabetes.org/
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
Check out my latest Low FODMAP and Low Starch recipes
Fifteen-Minute Fajitas (Low FODMAP)
10 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Lactose-free
10 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 3 • Ok to make ahead: Steps 1-3
Fajitas are delicious and they are really quite easy to make. You can make them with chicken, beef, shrimp, or a combination of the three and toss in different colored peppers, green onions, or even green chilies to add flavor and color. This recipe comes together in 15 minutes so it’s perfect for a weeknight meal, family gathering, or party when you don’t want to spend a lot of time in the kitchen. This very quick recipe delivers fabulous fajita flavor and color with just a handful of ingredients. Serve it with the traditional fajita fixings or toss it on a salad for a lower-carb version.
Ingredients
3 tablespoons (1.9 oz) olive oil
2 chicken breasts, thinly sliced (12 - 16 oz)
2 tablespoons Smoke N Sanity Fajita Marinade and Seasoning (use code IBSGC15 for 15% discount)
1/2 red bell pepper (4 oz)
6 green onions (1.3 oz) (green part only), sliced
1/3 avocado (2.8 oz), sliced
Lime wedges for serving
1/2 teaspoon Kosher salt (.07 oz)
1/4 teaspoon black pepper (.03 oz)
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: Slice the chicken, bell peppers, and green onions.
(3) Cook the chicken: Put a medium-large skillet over medium-high heat. When the oil is hot and shimmering, add the chicken to the pan and spread out in one layer. Sprinkle with 1 tablespoon fajita seasoning. Cook for a minute or two, stirring and tossing the chicken. Add the green onions and bell peppers. Continue cooking and tossing until the chicken is just cooked through. Remove from the heat.
(4) Plate and serve: Serve warm with sliced avocado and lime wedges. If you want to make it more like traditional fajitas, serve with warm corn tortillas, lactose free sour cream, and grated extra sharp cheddar cheese.
Eat and enjoy every bite because you can!
Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.
More Deliciously Low FODMAP™ main course recipes
