Facts about FODMAPs

There is a lot of information out there about FODMAPs and it can be tricky to filter out the facts from the fiction. In this guide, you’ll find some of the most common myths about FODMAPs alongside the facts to keep you informed and help you on your journey to get your IBS under control!

Here are a couple of examples of the fictions we address:

Fiction: If I’m intolerant to foods that are high in FODMAPs, it means I’ll never be able to eat them again.

Fiction: If you are experiencing gut symptoms such as diarrhea, bloating, or abdominal pain you should get on a low FODMAP diet right away.

Get the facts and get your IBS under control!

Low FODMAP roasted turmeric chicken and golden rice

Prep 20 Minutes • Cook 30 Minutes • Gluten-free • Low FODMAP • Serves 4 • This low FODMAP roasted turmeric chicken and rice are full of flavor, color, and texture. It’s a great meal to switch up your average weeknight dinner. And the leftovers are really delicious the next day.

INGREDIENTS:

1 pound boneless skinless, chicken breasts (or thighs) cut into bite-size pieces

3 tablespoons garlic-infused olive oil

2 teaspoons smoked paprika or sweet paprika

2 teaspoons ground cumin

1/2 teaspoon ground cardamom

1/2 teaspoon ground turmeric

1/8 teaspoon ground cinnamon

1/4-1/2 teaspoon cayenne pepper (depending on taste)

Juice from one half of a lemon

Kosher salt and black pepper to taste

Fresh-squeezed lemon

For serving any/all of the following: Lemon wedges, cucumber slices, chopped red or orange bell pepper, chopped chives, or thinly sliced green onions (green part only).

GOLDEN RICE INGREDIENTS:

4 tablespoons salted butter (or olive oil, if the lactose in butter bothers you)

1 teaspoon ground turmeric

1 pinch crushed red pepper flakes

1 1/2 cups long-grain rice, such as jasmine or basmati

1 (14 ounce) can of full-fat coconut milk

1 1/2 cups low FODMAP chicken broth, plus more as needed

1 teaspoon kosher salt, plus more as needed

2 cups roughly chopped greens such, as kale, chard, or spinach

DIRECTIONS:

In a bowl, combine the olive oil, chicken, paprika, cumin, cardamom, turmeric, cinnamon, cayenne, lemon, and a large pinch each of salt and pepper. Let marinate for 15 minutes at room temperature or up to overnight in the refrigerator.

Preheat the oven to 425° F. Arrange the chicken on a baking sheet. Bake 10 minutes, toss and bake another 5 minutes, or until cooked through. Switch the oven to broil. Broil 1-2 minutes, until the chicken chars on the edge. *Watch closely so it doesn’t burn!

Meanwhile, make the rice.

Melt the butter, turmeric, and crushed red pepper flakes in a medium pot over high heat. Add the rice and toss to coat. Stir in 1 1/2 cups of broth, coconut milk, and a pinch of salt and bring to a boil. Add the greens on top of the rice, but do not stir. Place the lid on the pot and turn the heat down to the lowest setting possible. Allow the rice to cook ten minutes on low and then turn the heat off completely and leave the cover on. Let the rice sit, covered, for another 10 minutes.

When the rice is cooked, switch the heat onto low, and if needed, add additional broth 1/2 cup at a time until the consistency of the rice is to your liking. Taste, adding salt as needed.

Serve the chicken on the rice with a good squeeze of fresh lemon juice over the top and garnished with any/all of these: cucumber slices, avocado slices (less than 1/8 for low FODMAP serving), chopped chives, or thinly sliced green onions (green part only).

Enjoy!

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Low FODMAP toffee chocolate cookie bars

30 Minutes • Gluten-free • Low FODMAP • Makes 16 bars • A thin layer of toffee in the middle makes these bars extra special but don’t worry—they are also super easy to make! Toss everything in one bowl and mix it up for the bars. Make the toffee in a small saucepan. Layer it up and dive in!

INGREDIENTS:

1 cup gluten-free old fashioned oats

1 cup gluten-free all-purpose flour

1/2 cup light brown sugar

1 teaspoon baking soda

1/2 teaspoon kosher salt

1/2 cup melted butter or coconut oil

1 large egg or 2 medium eggs

2 teaspoons vanilla extract

1 cup semi-sweet chocolate chips

TOFFEE LAYER INGREDIENTS:

1/2 stick (1/4 cup) salted butter

3/8 cup light brown sugar

1/8 cup real maple syrup

1/2 teaspoon baking powder

Pinch of salt

DIRECTIONS:

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

In a medium-size mixing bowl or the bowl of a stand mixer, mix the oatmeal, flour, brown sugar, baking soda, salt, butter, eggs, and vanilla. Beat until all the ingredients are combined. Mix in the chocolate chips. Spread half of the dough evenly into the bottom of the prepared baking pan. Bake 8 minutes.

Meanwhile, make the toffee layer. In a small saucepan, melt together the butter, brown sugar, and maple syrup over medium heat. Gently boil, stirring constantly until thickened, about 5-8 minutes. Remove from the heat and stir the baking powder and a pinch of salt.

Remove the bars from the oven and spread the toffee over the top. Add the remaining oatmeal dough and spread evenly. Bake another 10 minutes or until the top is golden brown. Add a sprinkling of flaky salt. Let cool completely, then cut into bars or eat them warm (if a bit gooey!) Enjoy!

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.

Crunchy low FODMAP oven-baked tacos-supreme

40 Minutes • Gluten-free • Low FODMAP • Serves 4 • These crunchy oven-baked tacos are delicious and so easy to make you’ll want to add them to your weekly regulars! Served with a mix of your favorite taco toppings and a squeeze of lime, they’re a meal the whole family will love. And, they are great leftover too - just pop them in a hot oven for ten minutes and you’ve got a fresh crunchy taco for lunch!

INGREDIENTS:

2 tablespoons garlic-infused olive oil

1 pound ground chicken, beef, or turkey

4 green onions (green part only) chopped

2-3 teaspoons chili powder, use to your taste

2 teaspoons smoked paprika

1 1/2 teaspoons ground cumin

1/4-1/2 teaspoon crushed red pepper, use to your taste

1/2 teaspoon dried oregano

1 teaspoon Smoke n Sanity Essence of Garlic salt* (and leave the teaspoon of salt out)

OR 1 teaspoon Gourmend Garlic Scape powder* and add the salt below

1 teaspoon kosher salt

1/4 cup fresh cilantro or chives (if you hate cilantro), chopped

1/4 cup canola oil (for frying the tortilla shells)

8 gluten-free corn tortillas

2 cups shredded extra-sharp cheddar cheese

2 limes, quartered

Your favorite taco toppings: Chopped tomatoes, shredded lettuce, sour cream, hot sauce, you name it!

DIRECTIONS:

Preheat the oven to 425 degrees F.

In a large skillet, heat the olive oil over high heat. When the oil shimmers, add the ground chicken and green onions. Cook, breaking up the meat as it cooks until the chicken is browned, about 5 minutes. Add the chili powder, paprika, cumin, essence of garlic salt or garlic scape powder, red pepper flakes, oregano, and salt. Add 3/4 cup water. Reduce the heat to medium and simmer until the sauce has thickened slightly around the chicken, about 10 minutes. Remove from the heat and stir in the cilantro or chives (we love cilantro but we know some of you really don’t like it!).

Meanwhile, in a medium skillet add about 1 tablespoon of canola oil. Heat over medium-high until the oil shimmers and a drop of water make the oil spatter. Cook each tortilla for about 30 seconds on each side until it starts to brown and bubble up a bit. Remove from the pan and bend over the handle of a wooden spoon to shape in half, then set aside on paper towels.

Line the taco shells up on a parchment-lined (for easy clean up) rimmed baking sheet or 9x13 inch baking pan. Evenly divide the meat among each taco shell and top with cheese. Bake 10 minutes, until the cheese has melted and the shells have crisped.

Meanwhile, prepare your toppings.

Serve the tacos with a generous squeeze of lime and topped with your favorite taco toppings.

Roll up your sleeves and dive in!

*If you don’t have either of these in your pantry, leave them out. It will be fine. Just add a bit more scallions or chives to balance the flavor.

This post may contain affiliate links so you can easily purchase items listed on the page. There is no increased cost to you for purchasing items through these links so feel free to use them!

Low FODMAP bok choy chicken fried rice

25 Minutes • Gluten-free • Low FODMAP • Serves 4 • Simple, delicious, healthy and it won’t upset your stomach. Need I say more? Make extra so you can have it for lunch the next day! Omit the eggs and chicken breast to make this a vegan-friendly recipe. You can also consider adding firm tofu in place of the chicken for a vegetarian option.

INGREDIENTS

2 cups brown or white rice, cooked

1 pound chicken breast, cubed

1 tablespoon + 1 teaspoon garlic-infused olive oil

2 eggs, beaten

2 teaspoons coconut oil

4 green onions, green part only - chopped

1 pound bok choy, washed and chopped

1/2 cup carrots, diced

1 head broccoli florets cut into bite-size pieces

1 tablespoon ginger, minced

1 tablespoon gluten-free low-sodium soy sauce

1 teaspoon toasted sesame oil

1/2 teaspoon pepper

1/4 teaspoon red pepper flakes

Additional salt and black pepper to taste

Toasted sesame seeds for serving

DIRECTIONS:
Cook brown or white rice according to package instructions.

Heat a large skillet over medium-high heat and add 1 tablespoon garlic-infused olive oil. Add cubed chicken and cook just until cooked through. Remove the chicken and set it aside.

In the same skillet, add a bit more garlic-infused olive oil, the beaten eggs, and a dash of black pepper. Cook and scramble the eggs for about 1 minute. Remove cooked eggs and set them aside. Wipe skillet if necessary.

Add coconut oil to the skillet. When the oil is hot, add ginger, green onions, broccoli, and carrots. Cook for about 3 minutes; stir frequently.

Add bok choy and cook for about 3-4 minutes; stir frequently.
Add remaining ingredients: cooked rice, soy sauce, sesame oil, cooked chicken, pepper flakes, salt, and pepper to taste. Toss mixture for about 3 minutes until ingredients are evenly distributed and heated through.

Enjoy!

Pro-tip, scramble in an egg or two when you’re heating it up for lunch the next day!

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Low FODMAP bacon cherry tomato pizza

30 Minutes • Gluten-free • Low FODMAP • Serves 4

Have you been craving a good pizza that won’t give you a stomachache? This is it! The delicious, yeasted crust is just the right combination of chewy and crisp. It’s quick to make because it doesn’t require any kneading and it rises while it cooks, so don’t be afraid to try this tonight. Your whole family will love it!

Ingredients

2 cups gluten-free flour (Bob’s Red Mill 1 to 1 works well)

1 packet active dry yeast (2 1/4 tsp)

1 Tablespoon sugar

1 tsp salt

1 large egg

1 tsp dried basil

2 tablespoon garlic-infused olive oil (or regular)

Additional olive oil for spreading the dough

1 tsp apple cider vinegar (or white vinegar works too)

¾ cup warm water (105 – 110 degrees F)

1 cup extra sharp cheddar cheese, grated

6 slices bacon - cooked and chopped

10 cherry tomatoes - halved

6 fresh basil leaves - cut into strips

1/2 cup freshly grated parmesan cheese

Salt and pepper

DIRECTIONS

Set pizza stone or cookie sheet on the lower rack of the oven and preheat oven to 425 degrees F.

Combine water, sugar, and yeast in a small bowl and let sit for 5 minutes until it begins to froth.

Combine flour, salt, and dried basil in a large bowl. Add in the egg, olive oil, vinegar, and yeast mixture. 

Stir until the flour is combined and the dough comes away from the sides of the bowl. Don’t add more flour – the dough is supposed to be a bit sticky.

Transfer the dough to a piece of parchment on a cookie sheet.

Using your fingers dipped in olive oil, press and push the dough out into a round or rectangle.

Keep pressing out across the parchment. It’s a bit sticky so keep dipping your fingers in olive oil and keep pressing it out until it’s all about the same thickness and in the shape you want. The surface of your crust doesn’t have to be smooth, your toppings will be covering it anyway. I like to spread it out fairly thin so I have more room to add toppings! You can roll the edges under if you like a thicker edge.

Before adding any toppings: Transfer the crust on the parchment to the hot pizza stone or cookie sheet in the oven and cook for 8-10 minutes.

Remove from the oven and brush the entire crust with garlic-infused or regular olive oil. Then, layer on the cherry tomatoes, bacon, cheddar cheese, parmesan cheese, and basil. Season with salt and pepper.

Put the pizza back in the oven and cook for another 8-10 minutes until the edges of the crust are browning and the cheese is nicely melted.

Enjoy it while it’s hot. It’s best that way.

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.

Best French toast (low FODMAP and all!)

30 minutes • Low FODMAP • Serves 6 • Great for Sunday brunch or anytime you want to indulge in some serious breakfast extravagance. Take your French toast to a whole new level with this recipe. When the sourdough is soaked in the bourbon/egg mixture and combined with the butter and cinnamon sugar, it’s more like dessert than breakfast! When you top it off with our whipped coconut cream and a drizzle of maple syrup, and chopped pecans, well, that’s it!

INGREDIENTS

6 large eggs

1 1/2 cups lactose-free whole milk or lactose-free half and half

2 tablespoons bourbon (optional)

1 tablespoon vanilla extract

1/4 teaspoon fresh ground nutmeg

Kosher salt

6 slices traditional sourdough bread*

1/4 cup granulated sugar

2 teaspoons ground cinnamon

1 tablespoon butter or coconut oil for the pan

FOR SERVING (all optional):

Pecans, finely chopped

Whipped coconut cream

Maple syrup

DIRECTIONS:

In a large 9x13 inch baking dish, whisk together the eggs, milk, bourbon, vanilla, nutmeg, and a pinch of salt. Add the bread slices, and turn to coat. Let the bread sit 10 minutes, then flip and let sit another 10 minutes.

In a small bowl, combine the sugar and cinnamon.

When ready to cook, melt the butter in a large skillet over medium heat. Cook the toast until lightly golden 2-3 minutes, then flip and cook 3-5 minutes, until deeply golden. Sprinkle the cinnamon sugar on top of each piece of toast. Flip the toast, cinnamon-sugar side facing down, and cook 2-3 minutes more until the sugar is golden brown and caramelized.

Plate the french toast cinnamon sugar side facing up. Sprinkle each piece lightly with cinnamon sugar. Serve with our whipped coconut cream, a dusting of chopped pecans, and a drizzle of maple syrup.

Enjoy!

*Traditional sourdough bread will never list “yeast” or “vinegar” in the ingredients. If the ingredients are free of these two things then you can be confident it’s made in the traditional way (that includes wild yeast and fermentation to create the sour taste) and should be well-tolerated if you have IBS.

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 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.