Four things you can do right now to get your IBS under control

Do you feel like your gut is completely out of control and you don’t know how you’re going to feel one day to the next, not to mention one HOUR to the next? Do you have a constant level of anxiety that impacts everything you do? Do you have diarrhea one day and constipation the next? Are you taking medication to combat these symptoms on a daily basis? These are all classic signs of IBS. And, if you let them, they will run your life.

You’ve got to start sometime. How about now?

Luckily there’s a much better way to live! And you can get started on that better life today with four things you can start doing RIGHT NOW that will help minimize or even eliminate your constant gut roller coaster.

Ready to give it a go?

And, if you find you need some help, motivation, inspiration, we’ve got your back there too!

Our IBS Game Changer program is proven time and time again. You can get some inspiration from our clients as they talk about their newfound freedom from IBS symptoms, ability to eat out, entertain friends, and enjoy the abundance of deliciously low FODMAP foods available to them.

Our promise to you is:

• You will feel better in less than eight weeks.

• You will have the knowledge you need to feel better for the rest of your life.

• If you do not see results in eight weeks, we will give you your money back.*

There’s no downside. There’s only the opportunity to live a full, abundant, comfortable life.

Grab a free 15 minutes with us to see how this program could change your life.

*As explained in the program agreement

Low FODMAP bacon cheeseburger and oven fries

60 Minutes • Low FODMAP • Serves 4 • Craving a bacon cheeseburger and fries that won’t give you a stomachache? This is it! Lean ground beef or bison burgers with extra sharp cheddar cheese and thick-sliced natural bacon are the secret to excellent flavor with a low FODMAP profile.  Serve with our easy oven fries and you’ve got an excellent meal!

BURGER INGREDIENTS:

1 slice real sourdough bread

1 slightly beaten egg

1/4 cup freshly grated parmesan cheese

1/2 teaspoon dry thyme

1/2 teaspoon dry rosemary

3/4 - 1 teaspoon salt (or use Smoke n Sanity Essence of Garlic or Onion salt)

1/4 teaspoon black pepper

1 pound grass-fed organic* ground beef or ground bison (bison is delicious, leaner, and lower in saturated fat and calories than ground beef)

1/4 cup water

1 pound low FODMAP bacon

2 tablespoons garlic-infused olive oil for brushing on burgers before you grill

OPTIONAL EXTRAS:

Gluten-free (low FODMAP) hamburger buns

Romaine lettuce leaves (for the bunless among us)

Sliced extra sharp cheddar cheese

Sliced tomato

Avocado

Sauteed oyster mushrooms

Dijon mustard

Our best BBQ sauce

OVEN FRIES INGREDIENTS:

3 pounds unpeeled russet potatoes cut into wedges or strips

3 tablespoons olive oil

1 teaspoon Kosher salt or Smoke n Sanity Essence of Garlic or Onion salt

1/2 teaspoon black pepper

OVEN FRIES DIRECTIONS:

Preheat oven to 425 degrees F.

Place cut potatoes in a large bowl and drizzle with oil, salt, or seasoned salt and pepper. Gently toss to evenly coat. Spread on a parchment-lined baking sheet in one layer. Roast for 25-30 minutes, then flip and roast for 25-30 minutes more. This may take longer depending on how thick you cut your potatoes. You want the potatoes to be deeply golden and crispy on the outside.

BACON DIRECTIONS:

Line a rimmed baking sheet with foil and lay the bacon strips on the baking sheet. Bake in your 425-degree oven for about 15 minutes until desired crispness is reached.

BURGER DIRECTIONS:

If you’re going to use your grill, preheat to medium-high (400 degrees F).

Combine all ingredients except olive oil in a bowl and mix well. I use my hands as it’s the best way to get everything really well mixed.

Shape into patties and lay on a parchment-lined platter or rimmed baking sheet. If you’re not cooking them right away, keep them in the fridge so they stay nice and cold.

Before grilling (or cooking in your oven) brush the burgers with the garlic-infused olive oil then lay them, oil side down, on the grill, or oil side up in the oven. Cook to your desired doneness (about 5 minutes) then brush the top with oil and flip them. Cook for another 5 minutes or until they are to your liking. If you’re doing them in the oven, follow the same instructions. If you’re adding cheddar cheese slices, do so in the last minute or so of cooking so the cheese melts nicely into the burger.

Who needs a bun when you have these delicious oven fries? Serve fries, bacon, and cheeseburgers with any/all of the optional extras listed. Enjoy!

*Read this post to see why I recommend grass-fed and organic for all meat where possible. It’s not just humans who eat greens that have been sprayed with roundup!

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Low FODMAP yum yum chicken and sweet potatoes

Prep 20 Minutes • Cook 40 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • This easy sheet pan dinner is perfect for company or a family weeknight meal. It’s colorful, healthy, and totally delicious!

INGREDIENTS

2 small sweet potatoes, cut into wedges or cubes (low FODMAP serving is 1/2 cup)

3 tablespoon garlic-infused olive oil

1/4 cup low sodium gluten-free soy sauce

2 tablespoons maple syrup

1-inch fresh ginger, grated

2 tablespoons toasted sesame seeds

2 pounds boneless chicken breasts, cut into 2-inch cubes

Kosher salt and black pepper

1/4 cup lactose-free sour cream

Juice from 1 lime

3 cups steamed white or brown rice

For serving: Shredded carrots, shredded red cabbage, green onions, sliced cucumbers, sliced radishes, and avocado (all optional but delicious!)

DIRECTIONS:

Preheat the oven to 425 degrees F. On a rimmed baking sheet, toss the sweet potatoes with 1 tablespoon oil, salt, and pepper. Transfer to the oven and roast for 20 minutes.

To make the savory sauce. In a glass jar, combine the soy sauce, maple syrup, ginger, 1 tablespoon garlic-infused olive oil, and the sesame seeds.

Add the chicken to a bowl and toss with half of the savory sauce. Remove the potatoes from the oven and slide them to 1 side of the pan. Add the chicken and any sauce left in the tossing bowl to the other side. Return to the oven and continue roasting another 15 minutes, until the chicken is cooked through. During the last 2-3 minutes of cooking, switch the oven to broil and broil until the chicken chars on the edges and the sauce sticks to the chicken. Watch closely, the broiler can burn food fast.

Meanwhile, combine 2-3 tablespoons of the remaining savory sauce with the sour cream. Season with salt. This is the "yum yum" sauce. Reserve any remaining savory sauce for serving.

To serve, divide the rice between bowls. Top with chicken and sweet potatoes. Add additional toppings as desired. Serve drizzled with the two sauces.

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Four simple habits to make you and your tummy happier (based on neuroscience)

Who doesn’t want to be happier? I don’t know anyone who would say no when asked if they want to feel happier than they do right now—even if they are blissfully happy! Happiness is an emotion we seek and promote and revel in. And for those of us with IBS, these practices will not only make your heart and brain happy, but they just might improve your relationship with your gut too. We’ve got you! Check out our guide to four simple happiness habits that will help take you from ho-hum to oh-happy.

Here’s one thing to keep in mind human life is 50/50. If we never feel sadness we can’t really know happiness. If we never feel pain, we can’t really feel pleasure. We don’t want to expect to be happy all the time because that’s not how life works. We can, however, stack the deck in favor of inviting happiness into our lives on a regular basis by adopting certain practices that have been scientifically proven to facilitate the experience of happiness.

1. Practice being thankful. Simply ask yourself this question “What am I grateful for?” Then, write down all the things you can think of. Keep in mind many of these things can be very basic. I’m grateful to be alive. I’m grateful to have a functioning body. I’m grateful to have a roof over my head. I’m grateful to have enough food to eat. I’m grateful to have a loving spouse, partner, child, dog, cat, iguana. Once you’ve covered the basics, you can look for the more nuanced things you are grateful for. How about a clean house, a mowed lawn, an oiled hinge, a beautiful sunrise, the sound of the ocean…I’m sure you can think of a very long list. And you can add to it every day because every new day is something in and of itself to be thankful for.

2. Make time for exercise. We cover this a lot in our program. Daily gentle exercise is really good for those of us with IBS because it keeps things moving, raises our spirits, in many cases gets us outside with a buddy or two (which compounds the benefits of the exercise), and keeps our joints and muscles working well.

   The key to adding exercise to your life is not to make it too difficult! You can set yourself up for failure if you decide “exercise” means at least an hour with sweating and pain involved. That doesn’t sound very appealing. I think I would pass on that.

   Too much exercise can take our body’s resources away from digesting our food and can cause us more stress than it does good. There’s a big range of what is “right” for each of us so listen to your body and monitor your own response to exercise. Then adjust the intensity and amount for optimum results.

   I recommend people who don’t exercise at all start by walking around the block just once. Then increase it to twice. Then go from there. I myself walk about 3 miles a day. Some days I do less and some days I do more but I always get out for at least a short walk. It has become a habit. Like brushing my teeth. Once it’s a habit you don’t even have to think about it. It just happens. And guess what? YOU are the beneficiary!

3. Adopt a healthy diet. This is a big one for people, like you and me, who have IBS. About 80% of people can see a marked improvement in their IBS symptoms by switching to a low FODMAP diet followed by a specific protocol to challenge FODMAPs back into the diet. A healthy diet when you have IBS should be as broad and varied as possible — without triggering your IBS symptoms.

   That’s why we constantly publish new Deliciously Low FODMAP™ recipes to inspire you to try new things, expand your palate, and delight your whole family. We emphasize eating less processed, more organic, and non-GMO foods when you have IBS because they are likely to have fewer hidden triggers that come from our industrialized food production system. Don’t forget, eating a healthy diet includes drinking plenty of water too.

4. Give someone else a helping hand. This is a wonderful practice that is scientifically proven to help you feel happy and connected. It benefits the person (or people) you’re helping too! Win. Win. It can be something easy and quick or long and committed but either way, it can help you feel connected and happy. For me, developing delicious simple low FODMAP recipes, IBS-friendly tips and tools, and sharing them with all of you makes me very happy and I thank you for your interest and your gratitude. It inspires me every day! I also volunteer my time and bring treats to my family, friends, and neighbors. Not every day but once in a while. It’s so easy and fun.

   What is it for you?

   How about volunteering your time, donating your talent and/or your treasure, to the local library, food pantry, charity of your choice? These are wonderful ways to help others. You can also help in small ways if you tune your attention to find and address small needs all around you. How about offering to walk your neighbor’s dog, mow their lawn, rake their leaves, bring them dinner? How about dropping off flowers or some treats when it’s not the holidays. Just for fun! How about sending a letter and making a connection with someone who might be lonely.

There’s so much we can all do to help ourselves and those around us feel happy. You don’t have to make major changes in your life to reap the benefits. Start small and let it blossom. And remember to appreciate the times you are not feeling happy too. That 50/50 balance will make you appreciate happiness so much more.

Deliciously Low FODMAP is a trademark of IBS Game Changer, LLC. All rights reserved.

Low FODMAP risotto a la carbonara

Prep 5 Minutes • Cook 25 Minutes • Gluten-free • Low FODMAP • Serves 4 • This risotto “a la carbonara” (what better combo than bacon, eggs, and parmesan cheese?) is right up there with my favorite comfort foods. It’s quick to make and the result is creamy, flavorful, and oh so comforting. I love scrambling the leftovers with a couple of eggs for breakfast or lunch the next day!

INGREDIENTS:

8 ounces bacon or pancetta, diced

4 teaspoons garlic-infused olive oil

1 1/3 cups Arborio rice (Japanese sushi rice also works)

1 cup dry vermouth or white wine

6 to 7 cups low FODMAP chicken broth, kept hot in a separate saucepan over low heat

4 egg yolks

1/4 cup lactose-free whole milk

Freshly ground black pepper, to taste

1/2 - 1 cup finely grated Parmesan cheese, plus more for garnish

DIRECTIONS:

Starting from a cold pan, heat the bacon or pancetta in the olive oil until it has crisped up significantly and rendered down much of its fat, about 5 minutes. Transfer to a paper towel-lined plate and set aside for later. Pour out the fat, reserving 1 tablespoon in the pan. Sauté the rice in the pan for about a minute. Add the wine and continue to cook until all the liquid is absorbed.

Slowly stir in the hot chicken broth, one ladleful at a time, only adding more once the last addition has been fully absorbed by the rice. This should take about 16 minutes. When you're nearing the end of your broth, taste your rice: Is it al dente? That is, soft on the outside with a tiny bite left in the center of the grain? When it's at this stage, remove from heat, cover, and let sit to finish cooking while you prepare the egg mixture.

In a small bowl, whisk together the egg yolks, whole milk, black pepper, and as much parmesan cheese as you want (you can add more later).

Fold the egg mixture into the still-warm risotto, loosening it up a bit.

Serve your risotto topped with the reserved crispy bacon or pancetta, a more grated (or shaved) parmesan, and a few grinds of freshly ground black pepper.

Enjoy!

Original recipe inspired by Food52

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Roasted smoky carrots (low FODMAP)

Prep 10 Minutes • Cook 45 - 60 Minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 4 - 6 • These carrots are so good, they may ruin you for all others. They are roasted to perfection with a combination of spices that make them exotic and delicious. Serve as a side to your favorite low FODMAP main course or serve them as an appetizer with our spiced cream (recipe included). You can make them ahead which makes them a great time-saver if you’re entertaining.

Ingredients

1/4 cup cider vinegar

1 tablespoon smoked paprika

1 1/2 teaspoons fine sea salt

1 1/4 teaspoons ground cumin

1/4 teaspoon cayenne pepper, or more to taste

3 tablespoons olive oil

2 tablespoons maple syrup

2 pounds carrots, scrubbed, trimmed, and patted dry (preferably Nantes carrots with the tops on to be sure they’re fresh)

1/2 cup lactose-free sour cream 

Directions

Center a rack in the oven and preheat it to 425 degrees F. Line a baking sheet with a double layer of parchment paper.

Make the spiced syrup by whisking the cider vinegar, paprika, salt, cumin, and cayenne together. When the spices are dissolved, whisk in the oil and maple syrup and adjust salt and cayenne to taste.

Place carrots in a shallow baking dish or Ziploc bag, pour over about 1⁄3 cup of the spice syrup and turn the carrots until they’re evenly coated. Once fully coated, arrange the carrots on the parchment-lined rimmed baking sheet and set the remaining syrup aside.

Roast the carrots for 20 minutes, then flip them over, rotate the baking sheet, and roast for another 20 to 30 minutes, until they are tender and browned — they might be a tad charred here and there and they’ll probably be a bit wrinkled, and that just makes them taste better! Remove the sheet from the oven. (The carrots can be made ahead to this point and kept at room temperature for up to 6 hours.)

Stir a tablespoon of the leftover spiced syrup into the sour cream, taste, and add more, if you’d like. (The sour cream sauce can be covered and refrigerated for up to 2 days.)

Serve the carrots hot with the sour cream sauce spooned over them or spread under them as a base. Alternatively, cover the sauce and refrigerate it, then serve as a dipping sauce with the room-temperature carrots as an appetizer.

This post may contain affiliate links so you can easily purchase items listed on the page. In some cases we have provided a special discount code for IBS Game Changers so be sure to use it! 

Struggling with excess weight and insulin resistance in addition to IBS?

That’s a very real scenario for many of us and it can be overwhelming to try to tackle everything at once. That’s where my Sister-site, Diabetes Game Changer, comes in. It’s the only medical consulting/coaching practice created exclusively for type 2 diabetics, pre-diabetics, and those at high-risk for diabetes who want to lose weight, reverse diabetes, and gain their lives back. And now it’s customized for those of us who have IBS too!

​With more than 30 years of experience in health care, Sarah Aitken, RN, MS, WHNP/FNP, developed the Diabetes Game Changer Program based on her own personal journey and she has proven it works, even when nothing else has worked, for both herself and her clients.

Are you tired of being told you need to lose weight to decrease diabetes risk, but getting NO useful information from the medical community on exactly how to do that? The knowledge you will gain regarding urges, cravings, habits, and your body's physiology will give you completely new tools and an entirely different perspective on your weight AND your IBS! 

Even better, all my low FODMAP recipes are tagged to mesh perfectly with the Diabetes Game Changer Program so there’s no reason NOT to work on your IBS and your weight at the same time.

Want a little taste of what Diabetes Game Changer has to offer? Check out their Free Guide: 6 Steps to Jumpstart Your Weight Loss.

You’ll be glad you did!

IBS Game Changer and Diabetes Game Changer are Sister sites. Our programs complement each other as we know full well most of us have more than one problem to deal with. Our coaching philosophies are the same and our passion to help people be healthy and feel good is what drives us. We are glad you found us.

Low FODMAP tropical breakfast smoothie

10 Minutes • Gluten-free • Low FODMAP • Serves 2 - 3 • This amazing smoothie is full of low FODMAP variety so you can enjoy the tropical flavor without consequences. The oatmeal adds bulk so it’s not only delicious it’s filling! (Pro tip: Make this with coconut milk for a truly tropical dairy-free version!)

INGREDIENTS:

2 frozen bananas (freeze banana slices overnight on parchment)

1 cup lactose-free milk (or canned coconut milk for dairy-free alternative)

1 cup fresh pineapple chunks

3 tbsp shredded unsweetened coconut

1/4 cup rolled oats

1 tablespoon maple syrup (optional)

DIRECTIONS:

Add all of the ingredients except the maple syrup into a Nutri-bullet or blender and blend until desired consistency.

Taste and add maple syrup only if needed.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Low FODMAP basil butter polenta

45 Minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 3 - 4 • Polenta is a wonderful, creamy grain that is low FODMAP up to one cup. Serve this as a meatless main course, an elegant side dish, or a delightful lunch.

INGREDIENTS:

1 cup lactose-free milk

3 cups water

1 teaspoon salt

1 cup gluten-free polenta

1 large bunch of fresh basil

1/4 cup garlic-infused olive oil

1/4 cup butter

Fresh  grated nutmeg

1/2 cup fresh grated  parmesan cheese, plus extra to serve

4 eggs - soft boiled (optional - but very good!)

DIRECTIONS:

Pour the milk into a large, heavy pan along with 3 cups of water and 1 teaspoon of sea salt and bring it to a boil.

Pour in the polenta in a thin stream, whisking all the time so it thickens as you go. Keep whisking for 2 to 3 minutes over high heat.

Turn down the heat to the lowest setting and cook it for about 40 minutes, or until the polenta starts to come away from the edge of the pan, stirring every 5 minutes to prevent sticking.

Melt the butter with garlic-infused olive oil, then put half of it into a blender or mini food processor with the basil. Add a good grating of nutmeg to the basil butter. Blend until well combined then pour it into a small pan. Warm it through slowly over low heat, then set aside.

Meanwhile, put the eggs in a saucepan of cold water. Bring the water to a boil and boil for 4 minutes. Plunge the eggs into cold water to stop the cooking.

When the polenta is ready, grate the Parmesan into the polenta and stir in the remaining butter. Serve immediately with sliced egg and basil butter drizzled over the top, finished with an extra grating of Parmesan and some finely chopped scallions.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

The perfect low FODMAP burger

30 Minutes • Low FODMAP • Serves 4 • This is my all-time favorite hamburger recipe and I have been making it for my family for years. The ingredients include a few simple herbs and spices that bring out excellent flavor not usually found in a burger, so you’ll have a whole new take on a simple classic. Serve with our thyme and gruyere potato stacks and our simple gem salad and you’ll have the perfect meal.

INGREDIENTS:

1 slice real sourdough bread

1 slightly beaten egg

1/4 cup freshly grated parmesan cheese

1/2 teaspoon dry thyme

1/2 teaspoon dry rosemary

3/4 - 1 teaspoon salt (or use Smoke n Sanity Essence of Garlic Salt or Smoke n Sanity Essence of Onion Salt)

1/4 teaspoon black pepper

1 pound grass-fed organic* ground beef or ground bison (bison is delicious, leaner, and lower in saturated fat and calories than ground beef)

1/4 cup water

2 tablespoons garlic-infused olive oil for brushing on burgers before you grill

OPTIONAL EXTRAS:

Gluten-free (low FODMAP) hamburger buns

Romaine lettuce leaves (for the bunless among us)

Sliced extra sharp cheddar cheese

Cooked bacon slices

Sliced tomato

Avocado

Sauteed oyster mushrooms

Dijon mustard

Our best BBQ sauce

DIRECTIONS:

Combine all ingredients except olive oil in a bowl and combine well. I use my hands as it’s the best way to get everything really well mixed.

Shape into patties and lay on a parchment-lined platter or rimmed baking sheet. If you’re not cooking them right away, keep them in the fridge so they stay nice and cold.

Preheat your grill to the medium-high setting or preheat your oven to 400 degrees F.

Before grilling brush the burgers with the garlic-infused olive oil then lay them oil side down on the grill. Cook to your desired doneness (about 5 minutes) then brush the top with oil and flip them. Cook for another 5 minutes or until they are to your liking. If you’re doing them in the oven, follow the same instructions. If you’re adding cheddar cheese slices, do so in the last minute or so of cooking so the cheese melts nicely into the burger.

Who needs a bun when you can nestle this burger up to our thyme and gruyere potato stacks and any/all of the optional extras. Enjoy!

 *Read this post to see why I recommend grass-fed and organic for all meat where possible. It’s not just humans who eat greens that have been sprayed with roundup!

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Low FODMAP chimichurri sauce

10 Minutes • Gluten-free • Low FODMAP • Makes 1 cup • Delicious, tangy, smooth chimichurri goes perfectly with grilled meat or vegetables.

INGREDIENTS:

3/4 bunch cilantro, finely chopped

1/2 cup garlic-infused olive oil

1/4 cup red wine vinegar

Juice of 1 lime

1 Tablespoon chopped green onion (green part only)

3/4 teaspoon black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

Combine all ingredients in a food processor and pulse until combined. Serve with your favorite grilled meat or veggies.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Supremely wonderful low FODMAP chicken nachos

20 Minutes • Gluten-free • Low FODMAP • Serves 6 • Slow cooked chicken braised in beer and simmered in enchilada sauce, then layered with tortilla chips, and topped with two cheeses, is just what you want your nachos to be! Serve with our best fresh salsa and you’ll definitely have supremely wonderful chicken nachos.

INGREDIENTS

2 tablespoons garlic-infused olive oil

1 pound boneless skinless chicken breasts

2 teaspoons smoked paprika

1 tablespoon maple syrup

Kosher salt to taste

½ cup gluten-free beer

1 cup red enchilada sauce (see our recipe here)

1 large bag low FODMAP tortilla chips

1 cup shredded extra-sharp cheddar cheese

1 cup shredded pepper jack cheese

FOR SERVING (optional but recommend 2 or 3 of these):

Our best fresh salsa

Lactose-free sour cream

Sliced black olives

Green onions (green part only) chopped

Cilantro - chopped

Jalapeno pepper – finely chopped

DIRECTIONS:

In a medium bowl, combine the chicken, 1 tablespoon olive oil, chipotle peppers, paprika, maple syrup, and a pinch of salt. Toss well to combine, making sure all the chicken gets coated in seasonings.

Heat the remaining olive oil in a dutch oven over medium-high heat. When the oil shimmers, add the chicken and sear on both sides, about 2-4 minutes per side. Reduce the heat to low and pour in the beer and 1/2 cup enchilada sauce, partially cover, and simmer for 15-20 minutes or until the chicken is tender and cooked through.

Shred the chicken with 2 forks and continue to cook another 5 minutes or until the sauce thickens around the chicken. If desired, add the remaining 1/4 cup enchilada sauce. Remove from the heat.

Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper.

To assemble, layer the chips, chicken, and cheeses on the prepared baking sheet in an even layer, being sure to not overcrowd the pan. Transfer to the oven and bake for 10 minutes or until the cheese is melted.

Meanwhile, make our best fresh salsa to serve alongside and serve those warm nachos right away!

Original recipe inspired by Tieghan Gerard, Half Baked Harvest

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Red Enchilada Sauce (low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 3 cups • Ok to make-ahead: Steps 1 - 3

Love enchiladas and other delicious things with enchilada sauce? This low FODMAP enchilada sauce is quick to make and it will be the perfect low FODMAP staple for all your Tex-Mex dishes.

Ingredients

1/4 cup garlic-infused olive oil

1/4 cup gluten-free all-purpose flour

1 to 2 teaspoons chili powder, such as ground ancho chili powder

2 cups low FODMAP chicken broth (Use code IBSGC15 for a 15% discount)

One 14.5-ounce box of Pomi strained tomatoes or 15-ounce can of this Del Monte tomato sauce (with no FODMAPs)

1/2 teaspoon cumin

1/2 teaspoon oregano

1 teaspoon Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for 10% discount)

1 teaspoon Smoke N Sanity Essence of Onion Salt (use code IBSGC10 for 10% discount)

Additional Kosher salt to taste (especially if you used low sodium chicken broth)

Directions

(1) Prepare the sauce: Heat the oil in a medium-sized saucepan over medium heat until hot, then whisk in the flour and cook, continuing to whisk often, for about a minute to lightly cook the flour, which will serve to thicken the sauce. Whisk in the chili powder and cook for 15 to 30 seconds then slowly whisk in chicken broth, strained tomatoes or tomato sauce, cumin, oregano, and Smoke N Sanity garlic and onion salts until combined.

(2) Cook the sauce: Bring to a simmer over medium heat, then turn down the heat and simmer, stirring often, for about 10 minutes. Taste and adjust salt if needed.

(3) Serve: Use immediately or set aside. You may not use all of it at once but it will keep, refrigerated, in an air-tight container for up to a week.

Eat and enjoy every bite because you can!

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

Perfect low FODMAP Chimichurri flank steak

20 Minutes prep time • 3.5 hours cook time (smoker) • or 20 minutes cook time (grill) • Gluten-free • Low FODMAP • Serves 6 • This amazing, tender steak is perfect for steak tacos, steak salad, or just plain steak and potatoes! The marinade (and marinating overnight) is key to the flavor and the long, slow cook time is key to the tenderness but you can also grill this steak on a standard grill and it will be delicious!

INGREDIENTS:

1.5-pound flank steak (grass-fed, organic)

3/8 cup red wine or sherry

3/8 cup garlic-infused olive oil

1 1/2 teaspoon black pepper

1 1/2 teaspoon kosher salt

1/4 cup gluten-free low sodium soy sauce

1/4 cup Worcestershire sauce

Juice of 3 whole limes

CHIMICHURRI INGREDIENTS:

1 1/2 bunches cilantro, finely chopped

1 1/8 cup garlic-infused olive oil

3/8 cup red wine vinegar

Juice of 1 1/2 limes

1 1/2 tablespoons chopped green onion (green part only)

1 1/2 teaspoons black pepper

3/4 teaspoon kosher salt

DIRECTIONS:

In a mason jar or bowl, combine red wine or sherry, olive oil, black pepper, salt, soy sauce, Worcestershire sauce, and lime juice. Shake to mix and then pour it in a Ziploc bag with the meat. Remove as much air from the bag as possible. Refrigerate for 8 or more hours.

SMOKER DIRECTIONS:

Set your smoker temperature to 225°F and preheat, lid closed for 15 minutes.

Smoke for 3 hours at 225°F then pull the steak off the grill, wrap it in foil, and let it sit for 10-15 minutes.

Increase the temperature on the smoker to 450°F (high) and allow the grill to preheat.

Once your grill is hot enough, transfer the steak back to the smoker. Grill it for about 2 minutes per side to sear it and get some nice char and grill marks.

Cut the steak across the grain of the meat, at a steep diagonal, so that the slices are wide.

GRILL DIRECTIONS:

Prepare your grill for high, direct heat with one part of the grill for lower, indirect heat. 

Remove the steak from the marinade and place it on the hot side of the grill. Grill for a minute or two on each side to get a good sear, then move the steak to the cooler side of the grill, cover with a foil “hat” and cook a few minutes more until done to your liking (120 to 125°F for rare, 130-140°F for medium-rare, and 145°F for medium).

When the steak has cooked to your preferred level of doneness, remove it from the grill and place it on a cutting board. Cover with aluminum foil to hold in the heat while the steak rests for 10 to 15 minutes.

Cut the steak across the grain of the meat, at a steep diagonal, so that the slices are wide. Serve with chimichurri sauce and a side salad such as our simple gem salad.

CHIMICHURRI DIRECTIONS:

Combine cilantro, garlic-infused olive oil, red wine vinegar, lime juice, green onion, pepper, and salt in a blender and pulse until combined.

Original recipe inspired by Traeger Grills

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Low FODMAP Quinoa salad

45 Minutes • Gluten-free • Low FODMAP • Serves 6 • Quinoa, while technically a seed, is classified as a grain in the nutrition world and is frequently referred to as a super grain or superfood. Quinoa is a gluten-free, wheat-free, allergen-free, nutrient-dense whole grain alternative that is perfect for those of us with IBS who are following a low FODMAP diet. If you have not yet tried this amazing grain, this recipe is a great place to start.

SALAD INGREDIENTS:

1 cup quinoa (yielding about 2 cups cooked and cooled grain) - red quinoa looks pretty in this recipe but you can use any color you like

1/2 cup chopped raw almonds

3/4 cup diced carrots

3/4 cup diced jicama (optional if not in season)

3/4 cup diced Persian mini cucumber

1/2 cup diced red bell pepper

1 handful cherry tomatoes (whole)

1/4 cup fresh mint - chopped

1/4 cup green onions (green part only) chopped

DRESSING INGREDIENTS:

1/4 cup chopped parsley

1/4 cup lime juice

1 teaspoon maple syrup

1/2 teaspoon ground cumin

1 teaspoon sea salt

1/2 cup olive oil

DIRECTIONS:

Rinse and cook the quinoa according to package instructions and set aside to cool.

In the meantime, combine all other salad ingredients in a bowl. When the quinoa has cooled add it to the salad bowl.

Combine all dressing ingredients in a jar and shake to combine. Add dressing to the salad and stir to combine.

For serving you can add any/all of the following:

Feta or goat cheese crumbles

Pumpkin seeds, sunflower seeds, or walnuts

Cooked chicken or turkey

Lettuce, arugula, or baby spinach

Be creative!

Original recipe inspired by Leslie Kingsbury of Ajijic, Mexico (2017)

See also this excellent article about quinoa on the Spoonful blog.

Eating a low FODMAP vegetarian diet

Whether you are a vegetarian or you simply want to eat a more heavily plant-based diet, it’s important to know what to eat for optimum low FODMAP nutrition. Luckily for all of us, there are many wonderful options to choose from.

Armed with a bit of good information, it is not hard to eat a nutritionally-balanced low FODMAP vegetarian diet as long as you pay attention to a few of the nutrients that could be lacking if you eliminate meat from your diet. They include protein, calcium, and iron in particular.

Protein

While traditional vegetarian diets often rely on legumes (beans, lentils, soybeans, etc.) many of these legumes are high in FODMAPs and limited on the low FODMAP diet. The canning process can bring the FODMAP content down for such things as Garbanzo beans and lentils but the tolerable low FODMAP serving size* is still quite low.

• Eggs in all forms - boiled, scrambled, over easy, sunny side up…you get the idea! I recommend looking for free-range organic eggs for the best flavor, color, and nutrient balance. You can tell by the quality of the shell and the color of the yolk when you’ve selected the best eggs.

• Firm tofu and tempeh - keep that “firm” in mind because silken tofu is not a low FODMAP option. Also, watch for other sneaky FODMAP ingredients if the tofu or tempeh is seasoned.

• Lactose-free dairy products - lactose-free dairy products are getting more and more common and you can now find milk, yogurt, sour cream, cream cheese, and even cottage cheese.

• Low lactose cheeses like cheddar, brie, feta, and Swiss - cheese, when used in a reasonable quantity, can be a great source of protein and calcium. It takes a whole cup of milk to make one slice of cheese. So don’t be afraid to keep cheese in your diet!

• Nuts - not all, but many nuts, are low FODMAP including walnuts, pecans, macadamia nuts, peanuts, and brazil nuts (which are also high in the important micronutrient selenium). Other nuts, such as hazelnuts and almonds, are low FODMAP at fewer than 10 nuts per serving.

• Peanut butter - watch for other high FODMAP ingredients such as high fructose corn syrup. Also, for general health, I recommend choosing a natural peanut butter that doesn’t contain hydrogenated oils. Santa Cruz organic peanut butter is a great example.

• Seeds - an amazing source of protein and fiber, seeds such as chia, flax, hemp, pumpkin, and sunflower can be added to lots of things. I put them in my salad, my eggs, and even my soup!

• Whole grains - an important source of protein and fiber, whole grains such as quinoa, brown rice, and polenta have an important place in a low FODMAP vegetarian diet.

Calcium

A critical part of your diet and much easier to enjoy on a low FODMAP diet now that there are so many lactose-free options available. You can now find lactose-free milk, yogurt, sour cream, cream cheese, and even cottage cheese. Because it’s the lactose that contains the FODMAPs, lactose-free milk products are low in FODMAPs and can help you meet your calcium needs. Even cheese, when used in a reasonable quantity*, can be a great source of protein and calcium. It takes a whole cup of milk to make one slice of cheese. So, don’t be afraid to keep cheese in your diet.

If you don’t include dairy in your diet, make sure you do include plant-based alternatives that are low in FODMAPs such as fortified low FODMAP nut milk, firm tofu, and dark leafy greens including kale, spinach, and collard greens.

Iron

It’s important to optimize your body’s ability to absorb iron — especially when you are relying on the vegetarian forms, which are harder for the body to absorb. You can increase iron-absorption by pairing it with a source of vitamin C such as tomatoes or bell peppers if you’re making something savory, or oranges, kiwifruit, or strawberries if you’re making something sweet. Some low FODMAP vegetarian sources* of iron include:

• Firm tofu and tempeh - keep that “firm” in mind because silken tofu is not a low FODMAP option. Also, watch for other sneaky FODMAP ingredients if the tofu or tempeh is seasoned.

• Spinach - Popeye had it right. Spinach is a superfood! It’s not only high in iron but also high in calcium. It can be added to eggs, soups, stir fry, even rice!

• Pumpkin seeds - Also known as Pepitas can be added to lots of things. I put them in my salad, my eggs, and even my soup!

• Quinoa - available in several different colors, quinoa is another superfood that can be used in place of rice, added to salads and soups, or mixed with eggs and seasonings and turned into a burger or falafel! The key to good-tasting quinoa is to wash it before you cook it.

• Canned lentils and chickpeas - because the canning process pulls out the water-soluble FODMAPs, they are often tolerated in small serving sizes*.

• Eggs in all forms - boiled, scrambled, over easy, sunny side up…you get the idea! I recommend looking for free-range organic eggs for the best flavor, color, and nutrient balance. You can tell by the quality of the shell and the color of the yolk when you’ve selected the best eggs.

*To confirm the low FODMAP serving size for all of these foods and MANY more, download and use the low FODMAP app from Monash University.

Low FODMAP Thai peanut chicken soup

30 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 6 • This soup has all the delicious flavors of your favorite Thai food and it’s quick to make all in one pot. Creamy, spicy, filled with veggies, and chicken, it’s perfect for a weeknight dinner.  

INGREDIENTS:

4 cups low FODMAP chicken broth

1 can (14 ounce) coconut milk

1/4 cup gluten-free  low sodium soy sauce

1 tablespoon rice vinegar

2 tablespoons maple syrup

1/3 cup creamy peanut butter

Zest of one lime

¼ teaspoon crushed red pepper flakes

½ teaspoon coriander

½ teaspoon Kosher salt (or Smoke n Sanity Essence of onion salt)

3/4 pound boneless, skinless chicken breasts

2 red bell peppers, chopped

1-inch fresh ginger, grated

2 green onions (green part only) - chopped

2-4 squares ramen noodles or 1 – 2 cups cooked rice

Juice of 1 lime

3 cups fresh baby spinach

1/3 cup fresh basil or cilantro, roughly chopped, plus more for serving

Chopped peanuts and toasted sesame oil, for serving

DIRECTIONS:

In a large soup pot, combine the first ten ingredients: chicken broth, coconut milk, soy sauce, rice vinegar, maple syrup, peanut butter, lime zest, red chili, coriander, and salt.

Add the chicken, red bell peppers, ginger, and green onions.

Bring to a simmer over medium heat, reduce the heat to medium-low and simmer 15 minutes or until the chicken is cooked through and shreds easily.

Once done cooking, shred the chicken and return it to the soup pot.

Bring the soup to a boil over high heat. Stir in the noodles or rice, lime juice, spinach, and cilantro. If using ramen noodles, let sit for 5 minutes or until the noodles are soft.

Ladle the soup into bowls and top with peanuts and toasted sesame oil.

*If you are lucky enough to have leftovers, I recommend storing any leftover soup and noodles or rice separately, then adding them back in just before serving. If you let the noodles or rice sit in the soup, they will soak up all the broth and become a bit mushy.

 Original recipe inspired by Tieghan Gerard of Half Baked Harvest.

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Low FODMAP breakfast bowl

20 Minutes • Gluten-free • Low FODMAP • Serves 6 • A great breakfast to prepare ahead and have on hand to heat and serve in just a few minutes. Also perfect for a breakfast or brunch gathering when you’re serving multiple breakfast main courses all at once.

INGREDIENTS:

8 eggs

Salt and pepper

1 tablespoon butter (or olive oil)

6-8 slices bacon (natural, no nitrates/nitrites)

1 cup extra sharp cheddar cheese – grated

Potatoes cooked - chopped

3-4 scallions (green part only) – chopped plus more for serving

FOR SERVING:

Sour cream (optional)

Chives or green onions (green part only) – chopped

Sliced avocado

DIRECTIONS:

This recipe calls for cooked potatoes so it’s a great one to use up leftover potatoes if you have them. If you want to cook them just for this purpose I recommend chopping them and tossing them in a roasting pan with some olive oil, salt, pepper, and dry rosemary. Roast in the oven at 400 degrees F for about 45 minutes until fork tender. Then proceed!

Preheat oven to 325 degrees F.

Cook bacon per package instructions on the stove, in the oven, or in the microwave until crisp. Crumble and set aside.

Heat butter in a medium-size frying pan over medium heat. Whisk eggs in a small bowl, then add to the pan with salt and pepper to your taste. Cook just until cooked through but not dry. Set aside.

Put some cooked potatoes in the bottom of each ramekin (keep in mind ¼ cup sweet potato is low FODMAP serving so if you’re using a mix of potato types, keep the sweet potato volume low).

Next, add a layer of scrambled eggs. Then a layer of grated cheddar. And finally the bacon.

At this point, you can cover the ramekins with foil or plastic and refrigerate until ready to use.

When ready, heat in microwave until heated through (about 1 minute) or heat the oven and put ramekins on a rimmed baking sheet cook for 15-20 minutes or until heated through and the cheese is bubbling.

Serve with sour cream, chives, sliced avocado, or green onions.  

Low FODMAP avocado lime cream

10 Minutes • Gluten-free • Low FODMAP • Makes about 2 cups • This Avocado lime cream is delicious and can be used as a dip with your favorite raw veggies or an amazing sauce for grilled meat or grilled veggies. Yes, you CAN eat avocados when you are eating low FODMAP! You just have to mind your serving size. That’s why we use some lactose-free sour cream in tandem with the avocado to increase the low FODMAP serving size for this amazing sauce.

INGREDIENTS:

2 avocados, halved

½ cup lactose-free sour cream

½ cup fresh cilantro

½ teaspoon Smoke n Sanity Essence of garlic salt (or use ½ teaspoon salt and ½ teaspoon garlic scape powder)

Juice from 2 limes

Pinch cayenne pepper (optional)

DIRECTIONS:

Combine all ingredients in a blender and blend until smooth and creamy. Adjust seasoning with salt.

A note on serving size: Avocados are high in the FODMAP sorbitol. We have included the sour cream in this recipe to increase the serving size for a low FODMAP diet. A low FODMAP serving of this avocado lime cream is ¼ of the total amount so you keep your avocado serving to 1/8 of an avocado (about ¼ cup if the recipe makes 2 cups—which depends on the size of your avocados).

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Blueberry orange low FODMAP oatmeal crumble bars

75 Minutes (mostly cooking time) • Gluten-free • Low FODMAP • Makes 12 bars • If you like a bit of orange zest, you’ll love these super-simple buttery, sweet, and delicious bars.

INGREDIENTS:

2 1/4 cups gluten-free all-purpose flour

3/4 cup packed light or dark brown sugar

1/2 teaspoon kosher salt

2 sticks (1 cup) salted butter, at room temperature

1/4 cup granulated sugar

1 teaspoon ground cinnamon

2 cups fresh or frozen blueberries

1 teaspoon cornstarch or arrowroot

2 teaspoons vanilla extract

2 teaspoons lemon zest

1/4 cup orange marmalade (without high fructose corn syrup or other high FODMAP ingredients)

DIRECTIONS:

Preheat the oven to 350 degrees F. Line an 8x8 square inch baking dish with parchment paper.

In a large bowl, beat together the flour, brown sugar, salt, and butter, until a crumbly dough forms. If the dough seems dry, add 1 tablespoon of water.

Press 1/2 of the dough into the bottom of the prepared baking dish. To the remaining dough, add the granulated cinnamon and sugar.

In a bowl, toss together the blueberries, cornstarch, vanilla, and lemon zest. Spoon the berries evenly over the dough. Dollop the jam over the berries. Sprinkle the remaining cinnamon-sugar dough over the berries. Transfer to the oven and bake for 45-50 minutes, until the crumble is a light golden brown.

Let cool completely before cutting into the bars. Keep stored in a sealed container for up to 1 week.

Serve plain (delicious!) or with a dollop of our whipped coconut cream.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.