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

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

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

Ingredients

2 tablespoons garlic-infused olive oil

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

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 teaspoon dry thyme

1 teaspoon dry rosemary

1 leek, green part only, chopped

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

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

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

2 dry bay leaves

1 cup short-grain brown rice

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

Directions

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

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

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Extra Special Turkey Tetrazzini (low FODMAP)

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

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

Ingredients

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

7 tablespoons butter, divided

One bunch green onions (green part only) chopped

2 stalks celery, chopped

1 pound oyster mushrooms, chopped (optional)

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

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

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

2 teaspoons fresh or freeze-dried chives

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

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

1 cup heavy cream

Kosher salt and black pepper

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

1 cup extra sharp cheddar cheese, grated

1 cup fresh grated parmesan, divided

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

1/2 cup walnuts, chopped (optional)

1 teaspoon dried thyme

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

2 tablespoons garlic-infused olive oil

Directions

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

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

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

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

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

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

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

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

Eat and enjoy every bite because you can!

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main courses you might enjoy

Super Easy Holiday Leftover Turkey Pie (Low FODMAP)

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

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

Ingredients

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

1 pound chopped turkey meat (no skin)

2 cups mashed potatoes (optional)

2 cups cooked stuffing (optional)

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

5 eggs + 1 egg white

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

1 teaspoon dry thyme

½ teaspoon dry sage

1 tablespoon chopped chives (optional)

Kosher salt and black pepper to taste

Cranberry sauce and my Great Gravy for serving (optional)

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

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

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

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

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

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

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

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

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

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

More Deliciously Low FODMAP™ Tips and Tools

Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

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

Navigating the Holiday Feast While on a Low FODMAP Diet

Appetizers

Artisan Cheeseboard

Amazing Seed Crackers

Rosemary Almonds

Basil Caraway Cottage Cheese Dip

Sweet and Savory Candied Maple walnuts

Sourdough Parmesan Crostini

More Appetizer Recipes

Main Courses

Herb Roasted Turkey Breast

Porchetta Style Pork Chops

Roasted Pork Tenderloin with White Wine Cream Sauce

Roasted Pork Tenderloin with Alfredo Cream

Smoked Salmon with Lemon Dill Cream

Gravy/Sauces

Great Gravy

Rosemary Mushroom Cream Sauce

Grand Cranberries

More Sauce Recipe

Stuffing/Potatoes/Sides

Brandon’s Cheesy Mushroom and Leek Bread Stuffing

Mushroom Gruyere Savory Bread Pudding

Rosemary Potatoes Au Gratin

Buttery Mashed Yukon Gold Potatoes

The Perfect Baked Potato

Crispy Potatoes with Fresh Herbs and Feta Cream

Pumpkin Mac & Cheese With Crispy Sage

More Side Dish Recipes

Salads/Vegetables

Holiday Salad

Kale Salad with Cranberries and Maple Walnuts

Sweet and Savory Roasted Brussels Sprouts

Three Cheese and Spinach Frittata

Charred Carrots with Orange Glaze

Cranberry Apple Quinoa Salad

Sweet and Crispy Brussels sprouts

Maple Glazed Acorn Squash

Roasted Pumpkin Soup

More Salad Recipes

Sweet Stuff

Better Than Classic Pumpkin Pie

Peppermint Bark Sheet Cake

Perfect buttery Pate Brise Pie Crust

Perfect Maple Pecan Pie

Real Whipped Cream

Whipped Coconut Cream

Cranberry Bliss Blondies

More Dessert Recipes

Cocktails and Festive Drinks

Pumpkin Spice Latte

Holiday Eggnog

Great Pumpkin Cocktail

Cranberry Ginger Paloma

Maple Cinnamon Old Fashioned

Coquito Puerto Rican Egg Nog

Pumpkin Ginger Screwdriver or Pumpkin Whiskey Ginger

More Cocktail Recipes

Friday Feasting

Baked Blueberry French Toast

Jan’s Amazing Cranberry Almond Biscotti

Holiday Leftover Turkey Nachos

Extra Special Turkey Tetrazzini

Holiday Leftover Turkey Pie

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ holiday recipes

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

Cranberry Bliss Blondies (Low FODMAP)

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

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

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

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

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

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

Ingredients

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

4 ounces dried, sweetened cranberries (optional)

1 tablespoon garlic-infused olive oil

3 tablespoons salted butter, room temperature

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

1 pound oyster mushrooms, chopped

1/2 pound gruyere cheese, grated

1/4 pound Jarlsberg cheese, grated

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

3 eggs, room temperature, beaten

1 tablespoon fresh, or 1 teaspoon dry rosemary

1 tablespoon fresh, or 1 teaspoon dry thyme

2 teaspoons fresh, or 3/4 teaspoon dry sage

1 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

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

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

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

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

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

Eat and enjoy every bite because you can!

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

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ side dish recipes

Tender Slow-Cooked Pork Roast (Low FODMAP)

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

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

Ingredients

1 tablespoon olive oil or avocado oil

3 - 4 pound pork butt (or shoulder) roast

1/3 cup gluten-free soy sauce

1 large leek, green part only, washed and chopped

3 inches of fresh ginger, peeled and sliced thickly

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

Or, use your favorite low FODMAP dry rub

1/2 cup water

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

Directions

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

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

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

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

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

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

Eat and enjoy every bite because you can!

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ slow cooker recipes

Top 10 Strategies for Building a Healthy Gut Biome

The gut biome, that intricate world of microorganisms within your digestive system, plays a vital role in your overall health. A balanced and thriving gut biome can influence everything from digestion to immunity and even mood. So, how can you ensure your gut biome is in the best shape possible? That’s a question lots of us are asking ourselves these days. With that in mind, I’ve put together the top 10 strategies to promote a healthy and diverse gut biome. Read on…

Your gut biome is a dynamic and influential part of your overall well-being. By following these top 10 strategies, you can help nurture a diverse and robust gut biome that supports your health in numerous ways. So, embark on this journey to a healthier you by prioritizing your gut health with these top ten strategies:

1. A Diet Rich in Fiber:

A diet that has an abundance of fiber from fruits, vegetables, whole grains, and legumes provides essential nutrients for beneficial gut bacteria. Fiber acts as fuel for these microbes, promoting their growth and diversity. When you promote the growth of the “good” bacteria, you leave less room for the “bad” bacteria to thrive and proliferate.

2. Probiotic Foods:

Probiotics are a big topic of interest here. Lots of people take a probiotic supplement, which is great if you happen to choose the right one for your unique gut biome profile. A better approach may be to incorporate probiotic-rich foods into your diet such as yogurt, kefir, sauerkraut, and even kimchi into your diet. These foods introduce live beneficial bacteria into your gut, bolstering its health.

3. Prebiotic Foods:

Prebiotics are non-digestible fibers that nourish the good bacteria in your gut. They're found in foods like cabbage, jicama, leeks, and sauerkraut (also in onions and garlic so if you can tolerate some of those, definitely keep them in your diet for the sake of your gut biome).

4. Diverse Diet with a “Target 30” mentality:

Variety is key. A diverse diet exposes your gut to different types of microorganisms and nutrients, fostering a more diverse and resilient gut biome. I have talked many times about trying to consume at least 30 different plants per week. If that’s your target then you’re surely going eat more than the standard set of 5 or 6 you’re probably eating now. Keep in mind, “plants” include nuts, seeds, grains, herbs, seasonings, veggies, fruits, and even plant-based oils so getting to 30 each week isn’t as hard as it seems!

5. Reduce Sugar and Processed Foods:

Excess sugar and processed foods can disrupt the balance of gut bacteria by feeding the bad bacteria which then crowd out the good guys. Minimize your sugar and processed food intake to support a healthier gut and a healthier you! Does that mean you can’t ever have your favorite dessert? No, it does not! It just means you aren’t going to have it every day. Focus on eating whole foods that you can recognize as food and you’ll find you’re less hungry for the processed stuff.

6. Fermented Foods:

Fermented foods such as miso, kombucha, olives, soy sauce, sourdough bread, and apple cider vinegar, to name just a few, are rich in natural probiotics and are great to incorporate into your meals. Make miso soup and dip some sourdough bread in it. Drink some Kombucha, which is readily available in multiple varieties on the grocery store shelves so you can a few you like and drink a small glass (you don’t need to drink the whole bottle) to get a delicious blast of probiotics. Isn’t that better than taking a handful of pills?

7. Manage Stress:

High stress levels have been proven to negatively impact your gut health. Actively incorporating practices to reduce your stress levels by doing such things as yoga, meditation, mindfulness, and other relaxation techniques, can help keep your stress in check (while offering many other benefits as well!)

8. Get Enough Sleep:

Quality sleep is essential for a healthy gut biome. To get the recommended 7-8 hours of restful sleep each night, make your sleep environment as conducive to sleep as possible. The ideal combination is a cool and totally dark room that is as quiet as possible. Even the smallest light (especially blue light) can disrupt your sleep so put tape over plugs and switches that light up. For even more sleep benefits, you can add such things as a weighted blanket, white noise if your environment isn’t quiet, and an eye mask if you can’t get the room fully dark. Definitely put any electronics that might disrupt your sleep in another room or at the very least on do not disturb mode. There’s lots more to sleep hygiene but the bottom line is to develop a sleep routine that works for you and then do it every night.

9. Regular Exercise:

Physical activity can positively influence your gut health. It doesn’t have to be a long sweaty session at the gym. Just get out for a walk at least once, if not several times, a day. Can’t (or don’t want to) walk? Then do some exercises in your chair: March your legs, raise your heels, lift some weights, or just stretch. There are so many different forms of exercise that will benefit you and there seems to be an equally large number of excuses as to why we can’t find time to do any of them! Your whole body will thank you for adding regular exercise to your routine.

10. Avoid Overuse of Antibiotics:

We live in a society that likes to push pills as the answer to everything. So, when you end up at the doctor with a cold virus that has been with you for a week, it’s natural to think a round of antibiotics will be just the thing to put you right. Truth be told, most viruses take about 10 days to run their course. So, if you start taking antibiotics after a week, it’s easy to imagine that’s what’s making you better when most likely the virus is just running its course. While antibiotics are essential for treating actual bacterial infections, overuse can harm your gut biome. Take them only when prescribed by a healthcare professional and only when they are truly indicated to cure whatever you have going on.

Adopting some of these strategies is sure to make a difference in your overall health and the health of your gut biome. All of them are accessible, easy to add to your routine, and in many cases, delicious! Need help navigating the changes needed to improve your gut biome and get your IBS under control? Feel free to set up a consult with me right here.

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

More Deliciously Low FODMAP™ Tips and Tricks

Zesty Roasted Lemon Parmesan Broccoli (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Step 1

Get ready to elevate your roasted broccoli game with this incredibly simple yet delicious recipe. It's all about that perfect trio of flavors – broccoli, zesty lemon, and rich Parmesan cheese. This simple side dish is not only a match made in heaven but also a breeze to prepare.

Ingredients

4 cups broccoli (florets only)

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/4 teaspoon freshly ground black pepper

1 teaspoon grated lemon zest

1 tablespoon freshly squeezed lemon juice

2 tablespoons salted butter, melted

1/2 cup freshly grated Parmesan cheese

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Cut the broccoli into florets discarding the stalks (which contain the FODMAPs). Cut the larger pieces through the base of the head with a small knife, pulling the florets apart so all the florets are approximately the same size. You should have about 4 cups of florets. Place the broccoli florets in a bowl and drizzle with 3 tablespoons of garlic-infused olive oil. Toss well to combine. Sprinkle with the salt and pepper.

(2) Roast: Put the broccoli on a sheet pan large enough to hold them in a single layer. Roast for 15 minutes, then toss and flip them and spread into one layer again. Roast for another 10 minutes, until crisp, yet tender in the thickest part, and the tips of some of the florets are browned (I like them quite browned myself).

(3) Finish: Remove the broccoli from the oven and immediately toss with a mixture of 2 tablespoons of melted butter, lemon zest, lemon juice, and Parmesan cheese. If you like a crispier finish, turn the oven up to broil, return the pan to the oven, and broil until the cheese starts to crisp (about 2 minutes).

(4) Plate and serve: Serve warm.

Eat and enjoy every bite because you can!

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

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ side dish recipes

Meatloaf on the Grill with a Plant-Powered Twist (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-3

When it comes to comfort food, meatloaf takes center stage. But this version of the classic adds a healthy dose of plant-based goodness. Get ready for a juicy and incredibly flavorful meatloaf recipe that's about to become your favorite. The secret? Other than the plants of course, cooking it on your pellet grill, takes it to a whole new level.

Ingredients

1 pound ground beef, organic, grass-fed if possible, 15% fat

1 pound ground pork sausage, without FODMAP ingredients

2 tablespoons extra-virgin olive oil

1 teaspoon dry rosemary

1 teaspoon dry thyme

1 leek, green part only, chopped (plus more for serving)

2 green onions, green part only, chopped

1 pound oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 large eggs

1/2 cup tomato sauce

1/2 cup grated parmesan cheese

3/4 cup gluten-free panko, or pork panko for a lower-carb version

Ingredients: Glaze

3/4 cup tomato sauce

1 1/2 tablespoons seasoned rice vinegar

Directions

(1) Prepare: Preheat the oven or pellet grill to 375 degrees F. Chop the leek and green onion greens. Chop the mushrooms.

(2) Cook the vegetables: In a medium frying pan, heat the olive oil. When the oil is hot, add the thyme and rosemary. Let sizzle for about 30 seconds, then add the leek and green onion greens, the mushrooms, and the salt and pepper. Remove from the heat and let cool a bit.

(3) Prepare the meat: In a medium-sized mixing bowl, add all the meatloaf ingredients except the cooked veggies and mix well. I use my hands because it’s really the best way to ensure all the ingredients are evenly blended together.  Add the cooked and cooled vegetables and blend well. Add the meatloaf to a 9 x 5-inch loaf pan and press it into the corners of the pan and flatten the top so it’s an even thickness throughout.

(4) Prepare the glaze: Blend the tomato sauce and the rice vinegar. Pour the glaze on the top of the meatloaf and cover the whole thing with foil.

(5) Cook: Transfer the meatloaf to the oven or pellet grill and cook for 30 minutes. Remove the foil, and cook for another 25 minutes. You can check for done-ness with an instant-read thermometer. You want the meat to reach a temperature of 160 degrees F.

(6) Finish: Remove the meatloaf from the oven or pellet grill and let it rest for 10 minutes before slicing and serving.

(7) Plate and serve: Drizzle with baking juices from the pan. Sprinkle with chopped green onion greens.

Eat and enjoy every bite because you can!

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

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ main course recipes

Flourless Chocolate Cake With Chocolate Ganache (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-6

I know I’ve published flourless chocolate cake before but when I discover an even better recipe, well, I just have to share! Get ready for the best chocolate cake of your life. This flourless chocolate cake, topped with a deeply chocolatey ganache, is the epitome of decadence. Rich, gluten-free, and irresistibly delicious, it's the perfect dessert to elevate any celebration to a whole new level.

Ingredients: Cake

1 cup  semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup unsalted butter

3/4 cup granulated sugar or superfine sugar

1/2 teaspoon Diamond Crystal Kosher salt or 1/4 teaspoon table salt

1 teaspoon vanilla extract or hazelnut extract

3 large eggs lightly beaten

1/2 cup Dutch process cocoa powder

Ingredients: Chocolate Ganache

1 cup semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup heavy cream

Powdered sugar and raspberries for serving

Other optional toppings: my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Directions

(1) Prepare: Preheat oven to 375 degrees F. Grease an 8-inch round springform cake pan or standard 8-inch round cake pan with butter or nonstick cooking spray (I like this coconut oil cooking spray for baking). Line the bottom of the pan with a round of parchment (I love these pre-cut 8-inch parchment rounds) and spray it with nonstick cooking spray. Set aside. 

(2) Melt the butter and chocolate: Put the chocolate and butter in a large microwave-safe bowl, and heat in 30-second intervals until the butter is melted and the chocolate is soft, about 60 - 90 seconds. Remove from the microwave and stir until the chocolate is melted and the mixture is smooth. If you need to reheat, do so in 10-second intervals. Add the sugar, salt, and vanilla extract and stir until smooth and combined.

(3) Add the remaining ingredients: Lightly beat the eggs and add them to the chocolate mixture and stir until smooth. Add the cocoa powder and stir until just combined. Don't over-mix. 

(4) Bake: Pour the batter into the prepared pan and bake for 25 minutes or until the cake has a thin crust on the top and the center registers 200 degrees F on an instant-read thermometer. Remove from the oven and let the cake cool on a wire cooling rack for 10 minutes. Loosen the edges of the cake from the pan by running a butter knife around the edge. Carefully remove the springform pan sides, or if using a non-springform pan, carefully turn it upside down onto a serving plate. The bottom of the cake will now be the top of the cake. Let the cake cool completely. 

(5) Make the Chocolate Ganache: While the cake is cooling, make the chocolate ganache. Combine the chocolate and cream in a medium microwave-safe bowl, and heat until the cream is quite hot so it will melt the chocolate, about 30 seconds. Remove from the microwave, and stir until the chocolate melts and the mixture is smooth. 

(6) Finish: Spread the chocolate ganache evenly over the cooled cake. Let the glaze set up for a few hours before cutting and serving. You can put it in the refrigerator to speed up the process. 

(7) Plate and serve: Just before serving, dust the cake with powdered sugar and add the raspberries to the top. Cut the cake into slices and serve. This cake is also great with my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Eat and enjoy every bite because you can!

Recipe note: This recipe was originally published by King Arthur Flour and shared with me by my friend Leslie Kingsbury. No wonder it’s fit for a king!

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

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Celebrating Life and Love: Exploring Dia de los Muertos

As many of you know, I’m in Mexico this week celebrating Dia de los Muertos, or the Day of the Dead, and remembering my dad, my aunt, my good friend Mary Lea, and many others. It is a vibrant and richly symbolic Mexican tradition that has captured the hearts of people around the world. While it may sound like a somber occasion, it's far from it. In fact, Dia de los Muertos is a joyous celebration of life, love, and remembrance. Let me share a little bit about the occasion with you in case you might like to celebrate too!

What is it all about?

Dia de los Muertos has deep roots in Mexican indigenous cultures and is influenced by a blend of Aztec and Catholic beliefs. It is a two-day celebration that coincides with the Catholic holidays of All Saints' Day and All Souls' Day, which take place on November 1st and 2nd. This celebration is now considered one of the most important and celebrated holidays in Mexico.

One of the most iconic elements of Dia de los Muertos is the creation of ofrendas, or altars, dedicated to loved ones who have died. These ofrendas are adorned with marigold flowers, sugar skulls, candles, family photographs, special bread called pan de muertos, and favorite foods and mementos of the departed. They serve as a warm invitation for the spirits to visit the world of the living.

Calaveras, or sugar skulls, are colorful and intricately designed sugar candies. They are often personalized with the names of the dead and placed on ofrendas. The creation and decoration of sugar skulls have become an art form, with talented artisans crafting them with exquisite detail.

Marigold flowers, known as cempasúchil in Mexico, play a significant role in Dia de los Muertos and they are everywhere. Their vibrant orange and yellow petals are believed to guide the spirits of the deceased to the ofrendas. These flowers are used to create intricate pathways leading to the altars.

Food is a central element of Dia de los Muertos. Families prepare the favorite dishes of their departed loved ones and share meals together. Pan de Muerto, a sweet, decorated bread, is a common treat during this celebration.

Many people, both young and old, paint their faces as calacas, or skeletons, and dress in colorful attire for parades and gatherings. These lively and cheerful costumes are a visual representation of the celebration's lively spirit.

Dia de los Muertos is a beautiful tribute to the cycle of life and death. It's a time when families come together to remember their ancestors, celebrate their lives, and find comfort in the belief that the spirits of their loved ones are with them. This tradition teaches us that death is not an end but a continuation of the adventure, and that love and remembrance are everlasting. So, as we embrace Dia de los Muertos, we also celebrate life and the enduring connection we have with those who have passed.

More Deliciously Low FODMAP™ tips and tools

Chicken and Zucchini Meatballs in Coconut Cream (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 • Serves 4
Get ready for a flavor-packed adventure with these chicken meatballs in a savory coconut cream. This recipe brings together the deliciousness of chicken and the freshness of zucchini, all immersed in a creamy coconut sauce. It's a mouthwatering fusion that's sure to please everyone. These meatballs are wonderful on their own or you can serve them over rice or pasta to soak up the delicious sauce.

Ingredients

1 pound ground chicken

1/2 cup shredded zucchini (about 1 small)

2 green onions, green part only, chopped, plus more for serving

1 leek, green part only, finely chopped

2 teaspoons plus 1 tablespoon minced or grated, ginger

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

1/4 teaspoon cayenne pepper

1/ 2 teaspoon black pepper

2 teaspoons gluten-free soy sauce

3 tablespoons garlic-infused extra virgin olive oil

1 red bell pepper, sliced

2 tablespoons salted butter

1 can (14-ounce) coconut milk

3 tablespoons gluten-free soy sauce

1/4 cup fresh cilantro, chopped

1 lime, cut into wedges, for serving

1/2 cup peanuts, chopped, optional for serving

Directions

(1) Prepare: Combine chicken, zucchini, leek and green onion greens, 2 teaspoons ginger, cayenne pepper, black pepper, Essence of Garlic salt, and 1 tablespoon gluten-free soy sauce in a bowl. Mix thoroughly to combine all ingredients evenly. Coat your palms with a little olive oil, and roll the meat mixture into tablespoon-size balls (will make 12-16 meatballs). 

(2) Cook the meatballs: Heat a medium to large skillet over medium-high heat. Add 2 tablespoons of garlic-infused olive oil and, when hot, add the meatballs. Sear until browned and crisp, about 4-5 minutes, turning them 2-3 times so they brown on all sides. Set aside on a plate.

(3) Make the sauce: To the same skillet, add the remaining 1 tablespoon of garlic-infused olive oil, 1 tablespoon of minced or grated ginger, sliced bell peppers, and butter. Cook until the peppers are starting to soften, about 2 minutes. Stir in the coconut milk and 3 tablespoons of gluten-free soy sauce. Slide the meatballs into the sauce. Simmer over medium heat until the meatballs are cooked through, 5 minutes. Stir in the cilantro

(4) Plate and serve: Serve the meatballs and sauce over rice with a squeeze of fresh lime, some fresh cilantro (or basil if you prefer), and green onion greens. Sprinkle with chopped peanuts and serve.

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

Chicken and Pancakes: A Gluten-Free Twist on a Classic Craving (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 4

Looking for a great way to use leftover chicken? This is it! Who can resist the savory combination of chicken and pancakes? The only hitch is the gluten-loaded nature of traditional pancakes. But fear not, because this recipe is your gateway to scrumptious gluten-free pancakes. Fill them with your favorite ingredients or stack them high with butter and syrup for a taste sensation like no other!

Ingredients: Pancakes

1/2 cup almond flour

4 ounces of lactose-free cream cheese, softened

4 large eggs

1/2 teaspoon Kosher salt

Butter for frying

Ingredients: Filling

2 cups cooked chicken

3/4 cup extra sharp cheddar cheese, grated

Green onion greens, optional, for serving

Low-fodmap hot sauce, optional, for serving

Red pepper flakes, optional, for serving

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Chop the cooked chicken. Grate the cheese. Put parchment paper on a cookie sheet.

(2) Make pancake batter: In a medium bowl, combine the almond flour, softened cream cheese, eggs, and salt. Use a hand-held mixer or whisk and blend until smooth.

(3) Cook the pancakes: Heat a medium-size nonstick frying pan over medium heat. Add a tablespoon of butter and let melt. Pour in about 1/4 cup of the batter and cook until golden brown on the bottom (about 2 minutes). Flip and cook ther other side for about 2 minutes. Then remove to a plate. Repeat these steps with the remaining batter.

(4) Bake: Lay the pancakes out on the parchment-lined cookie sheet. Put chopped chicken down the middle of each pancake. Sprinkle with grated cheese. Put the tray in the oven and back for about 5 minutes until the cheese is melted and the meat is heated through.

(5) Plate and serve: Serve hot with chopped green onions, red pepper flakes, and low-FODMAP hot sauce. I like to roll them up to eat them so you’re sure to get a little of everything in each bite!

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

Halloween Candy Guide (What’s Low FODMAP and What’s Not)

This time of year Halloween candy is everywhere you look. At work, at parties, at the checkout counter in your favorite store, even at the bank! And it’s tempting to enjoy snacking on a piece or two every place you go.

And let’s face it, at some point, you’re going to want to eat some Halloween candy!

If you are following a low FODMAP diet and Halloween is here. What do you do?

Instead of diving in and eating all of it with wild abandon, how about you do a little learning and planning so you don’t end up feeling terrible?!

Here are three rules to live by:

1. Don’t eat the candy at all those places I mentioned. You’ll just be stuffing it in your mouth because it’s there. Save your candy-eating for a time you can eat something you particularly like and you can take time to enjoy it.

2. Read the list below and stick to the low(er) FODMAP candies in the serving sizes recommended.

3. When you’re finished handing out candy to all the little neighborhood ghouls and goblins, toss it out or donate it. Don’t keep it around the house to “munch on” for days or weeks to come.

Keep it special. Keep it planned. And keep it to a minimum!

This list is excerpted from this post by FODMAP Every Day

Low(er) and High FODMAP Halloween Candy List

For the purposes of this list we are dealing with sweet candies and we feel fairly confident that no natural flavors were derived from onion or garlic, so a few of the candies listed below in the approved columns do contain natural flavors.

If you go rogue and start eating garlic jelly beans (yes, those are a thing), then all bets are off! Don’t do it.

Any candies that clearly list high FODMAP ingredients are on the high FODMAP list.

If you have a history with a particular ingredient, pay attention to your well-earned self-knowledge and stay away.

Serving Size Recommendations

Serving size recommendations are made by Vanessa Cobarrubia RDN as a guide and are based on the Monash University low FODMAP Diet App recommendations for serving sizes for individual ingredients.

As is always the case – we are not offering medical advice and you should always confer with your medical and healthcare team to ensure that you are following guidelines appropriate for your individual body’s needs.

Candy lists are below for your reference. See each list by clicking on the “+” sign to the right.

• Low(er) FODMAP Halloween Candies

  These are the candies we recommend (in alphabetical order by candy name) – in moderation, of course.

  Atomic Fireballs: Practice moderation. Maybe 3 per serving.

  Boston Baked Beans: Maximum 20 to 25 per serving.

  Butterfingers: #7 on many favorite lists. These have some FODMAPs, but they are listed as less than 1% on the label. Start off with half a full-size bar or 1 to 2 fun size bars, or the equivalent of 3 to 4 bites.

  Circus Peanuts: Practice moderation. Maybe 4 pieces max. Some say these are the most hated candy – but someone is eating them!

  Conversation Hearts: Maybe 6 to 8 pieces max.

  Dove Promises Silky Smooth Dark: Limit to 3 pieces (24 g total).

  Dum Dums (lollipops): Limit to 4 to 5.

  Haribo Gummi Bears: Limit to 15 gummi bears.

  Haribo Sour Goldbears: Limit to 15 gummi bears.

  Jolly Ranchers: Limit to 3 to 4.

  Junior Mints: Limit to 12 mini mints.

  Justin’s Dark Chocolate Peanut Butter Cups: Limit to 1 peanut butter cup (20 g) and increase to 2 peanut butter cups (if desired) based on personal tolerance.

  Justin’s Milk Chocolate Peanut Butter Cups: There are no additional milk solids, milk, or lactose added in ingredients outside of the milk chocolate. Limiting to 1 peanut butter cup should keep milk chocolate in safe range.

  Laffy Taffy: Limit to 3 mini pieces.

  Lifesavers Peppermint and Wint-O-Green: Limit to 6

  Marshmallows: Exclude any with high fructose corn syrup, inulin or other high FODMAP ingredients:  For standard size limit to 4 to 5.

  Mounds: Limit to ½ of a full size bar or 1 to 2 snack size bars.

  Mr. Goodbar: Limit to ¼ of a full size bar or 1 fun size.

  NECCO Wafers: Limit to 10 to 15 wafers.

  Nerds: #6 on many lists. Limit to about 1 ½ tablespoons.

  Peeps: These are marshmallows; see above. Limit to 3 to 4 peeps.

  Reese’s Pieces: Limit to 20 to 25 pieces.

  Skittles: #9 on many favorite lists.  Limit to 15 to 20 skittles.

  Smarties: Limit to 2 rolls.

  Sno-Caps: Limit to 1 to 2 tablespoons.

  Sour Patch Kids: #8 on many favorite lists.  Limit to 6 to 8 pieces.

  Swedish Fish: Limit to 2 to 3 pieces.

  Sweet Tarts: Limit to 6 to 8 pieces.

• High FODMAP Halloween Candies

  We recommend that you do not eat these candies. Or, at least know what you are getting into.

  Kit Kat: #4 on many favorite lists. Contain wheat flour, lactose, and dairy

  Milk Duds: These are milk chocolate based, which is allowed in .5 ounce/15 g amounts, but also contain multiple milk products

  Milky Way: These are milk chocolate based, which is allowed in .5 ounce/15 g amounts, but also contain additional milk products, lactose, and malted barley which is untested by Monash

  Starbursts: Contain fruit juice concentrates, including apple.

  Tootsie Rolls: Contain condensed skim milk and additional whey.

  Twix: #3 on many favorite lists. Contain wheat flour, lactose, and dairy

• Candies To Try If You Are Feeling Daring

  For this category, Vanessa recommends trying a small piece to assess your own tolerances. Note that many of these come in “minis”, which might be a great place to start.

  Almond Joy: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Dove Promises Silky Smooth Milk: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Heath Bar: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Hershey Bar: #10 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  M & M’s: #5 on many favorite lists.  We cannot be sure of lactose content. Try a few.

  Mars Bar: These list milk products multiple times and we cannot be sure of the amount of lactose; also lists barley malt.

  Nestlés Crunch: These list milk products multiple times and we cannot be sure of the amount of lactose; also lists barley malt.

  Reese’s Peanut Butter Cups: #1 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  Skor: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Snickers Bar: #2 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  Three Musketeers: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Twizzlers: Contain wheat flour

More Deliciously Low FODMAP™ tips & tools

S’mores Cupcakes with Marshmallow Frosting (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 12 - 24 • Ok to make ahead: Steps 1-4

There’s something about cupcakes that is just fun! Add to that the pleasure of s’mores and these cupcakes take the fun (and deliciousness) to a whole new level! It’s the combination of everything you love about s’mores (chocolate, marshmallow, and graham crackers) but without the sand or the sticky fingers. These are best served soon after they come out of the oven so you can make the cupcakes ahead, but save the frosting and the finishing for the last hour before serving. Make them for a party or you might be tempted to eat them all yourself! I used a good gluten-free chocolate cake mix for the cupcakes in this recipe to keep it simple — since the frosting is a little more elaborate. Of course, you can make the cake from scratch if you prefer!

Ingredients: Chocolate Cupcakes

1 King Arthur Gluten-Free Chocolate Cake Mix

2/3 cup coconut oil, melted

1 1/3 cups water

4 large eggs

Ingredients: Swiss Meringue Frosting

3 large egg whites

1 1/2 cups granulated sugar

1 1/2 teaspoons light corn syrup (not high-fructose corn syrup)

1/2 teaspoon cream of tartar

1/4 teaspoon Kosher salt

1/4 cup water

1 teaspoon pure vanilla extract

Ingredients: Topping

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup gluten-free graham cracker crumbs (for topping)

Directions: Cupcakes

(1) Prepare: Preheat oven to 350 degrees F. Put cupcake liners (I like these parchment tulip liners) into two cupcake pans that make 12 cupcakes each (for a total of 24).

(2) Melt the coconut oil: In the microwave, melt the coconut oil until it’s pourable but not hot.

(3) Blend the batter: Beat the eggs together with the melted coconut oil and water. Stir in the cake mix and keep stirring until well blended.

(4) Bake: Pour the cake batter into the prepared cupcake pans. Bake for 18 - 20 minutes. Remove from oven and let cool.

Directions: Frosting and Finishing

(5) Prepare the meringue for the frosting: Add the egg whites, sugar, corn syrup, cream of tartar, salt, and water to the bowl of a stand mixer and place the bowl over a saucepan of gently simmering water over medium heat. Do not allow the bottom of the mixing bowl to touch the water.

(6) Heat and blend the mixture: Continuously, but gently, stir the mixture until the egg whites are very warm to the touch and the sugar has dissolved, about 4 minutes. Test this by dipping a finger into the mixture and rubbing it between your fingers—the mixture should no longer have any grains of sugar in it and should be very warm to the touch. Remove the bowl from the heat and place the bowl on the stand mixer fitted with the whisk attachment.

(7) Beat the egg white mixture: Beat the meringue on medium-low speed until foamy, about 2 minutes. Gradually increase the speed and beat until you achieve a stiff peak in the mixture that droops only slightly when you lift up the whisk, and the bottom and sides of the bowl no longer feel warm to the touch, about 4 minutes. Add the vanilla extract and beat for a few seconds to mix it in.

(8) Frost the cupcakes: Use a spoon, spatula, or broad knife to generously frost each cupcake. Make one big swirl or many little “points” in the meringue with your knife as you frost.

(9) Brown the frosting: Lightly brown the frosting using a kitchen torch or by placing the frosted cupcakes under the broiler briefly, until browned. Watch them carefully (just like roasting a marshmallow) so they don’t burn!

(10) Finish: Melt the chocolate with the coconut oil in the microwave. Crumble the graham crackers into crumbs. Remove the cupcakes from the oven, drizzle with the melted chocolate, and sprinkle with graham cracker crumbs (so they cling to the melted chocolate).

(11) Plate and serve: The frosted cupcakes are best served within a few hours, as the frosting will start to lose its structure over time, but any leftovers will keep on the counter lightly covered for up to 1 day.

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™ dessert recipes

IBS Game Changer Celebrates Three Years of Cooking, Coaching, and Community-Building

This week, I'm thrilled to celebrate the third anniversary of IBS Game Changer! It has been an incredibly rewarding three years that has included lots of hard work and great rewards. There is just nothing quite so gratifying as hearing a program graduate say:

“For the first time in a long time, I can now leave the house without worry. It has truly been life-changing.”

The hard work has also resulted in an incredible collection of over 500 low-FODMAP recipes to support your IBS journey. In the recipe club, you get easy access to multiple collections including appetizers, salads, soups, main courses, desserts, vegetarian, low-carb/keto, and more. Membership is still only $5 per month so, if you haven’t already joined, come on over!. 🎉🥳

And thank you, from the bottom of my heart, for all your likes, comments, shares, and support. I truly couldn't do it without you!

See some of my Deliciously Low FODMAP™ recipes

Green Salad with Asian Vinaigrette (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4 • Ok to make ahead: Steps 1-2

As Autumn sets in with its hearty feasts, it's a refreshing change of pace to balance the table with a simple, delightful salad. Elevate your salad experience by experimenting with diverse dressings. This uncomplicated dressing has the power to transform an ordinary green salad into something truly extraordinary.

Ingredients: Salad

3 cups lettuce (I combined red leaf and romaine)

3 Persian cucumbers, sliced

1 tomato (I use “on the vine” for the freshest taste)

1/2 avocado

2 ribs celery

2 tablespoons peanuts, chopped (optional for serving)

1 green onion, green part only, chopped for serving

Ingredients: Asian Vinaigrette

1/4 cup extra virgin olive oil

1 tablespoon toasted sesame oil

1/8 cup red wine vinegar

1-2 teaspoons seasoned rice vinegar

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Directions

(1) Prepare the dressing: Combine all ingredients in a pint jar or small bowl. Shake or whisk to combine. Set aside.

(2) Prepare the lettuce: Wash, tear it into bite-size pieces, and spin dry the lettuce. If you’re not putting your salad together right away, put the clean lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and twist it to seal and keep the air out. Put the sealed bag in the refrigerator until you’re ready to assemble your salad. This will give you the most crisp and delicious lettuce possible! And it keeps for a couple of days so you can wash a bunch and store it this way and just use a little a time.

(3) Prepare the rest of the vegetables: Wash and slice the cucumbers (peeling them is optional), and wash and chop celery and tomatoes. Chop the peanuts and the green onion greens.

(4) Finish: Add lettuce to your salad bowl with the cucumber and tomato slices. Toss to combine. Chop or slice and add the avocado. Drizzle with the dressing. Toss once more just to combine. Sprinkle with chopped peanuts and green onions. And serve right away.

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™ salad recipes

Triple Chocolate Brown Butter Salted Chocolate Chip Cookies (low FODMAP)

20 Minutes prep • 2 Hours chill • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 24 - 36 • Ok to make ahead: Steps 1-4

There are times when you crave the best of everything: Triple Chocolate. Brown Butter. A delicate sprinkle of flaky salt. If you're going to treat yourself to something sweet, these cookies are the ultimate choice. They're so delicious that you won't even realize they're gluten-free. These cookies offer a sumptuous, chewy texture that remains impeccable at room temperature so you don't need to devour them fresh out of the oven. The brown butter and touch of salt work magic, enhancing the flavor, making them essential ingredients you won't want to skip.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes