Thai iced tea (low FODMAP)

10 minutes prep • 30 minutes steep and cool • gluten-free • low FODMAP • Serves 6 • Thought your days of enjoying a delicious glass of Thai iced tea were over? Now you can make your own and you’ll never have to miss it again! This recipe is simple and intensely fragrant and flavorful—just like you would expect it to be in the best Thai restaurant. You can mix it with lactose-free whole milk or half and half—depending on your taste. All versions will be delicious!

Ingredients

4 cups water

4 decaffeinated black tea bags

1/2 - 3/4 cup granulated sugar (depending on how sweet you like it)

2 anise stars

1 green cardamom pod, smashed

2 whole cloves

1 cup lactose-free whole milk or lactose-free half and half

Ice

Directions

Bring water to boil and add the tea bags, sugar, star anise, smashed cardamom pod, and cloves.

Stir until all the sugar dissolves. Gently boil tea for about 3 minutes. Remove from heat and allow tea to steep and cool for at least 30 minutes. The more concentrated the tea flavor, the better the Thai tea tastes. I think it tastes best if you allow the tea to steep and cool for about 2 hours.

Remove the tea bags and spoon out the star anise, cardamom pod, and cloves (or strain to remove). If tea is still warm, you’ll want to refrigerate it so it will be well chilled. You can make the tea ahead of time and keep it in the fridge until you’re ready to serve.

Fill highball glasses with ice and pour in your cooled Thai tea leaving about 1/3 of the glass to fill in with whole milk or half and half. If you use milk, you may want to add 2-3 tablespoons of half and half or heavy cream for a creamier flavor.

Drink and enjoy every sip because you can!

Pro tip: As I learned on a skiing trip in Jackson Hole Wyoming, Thai iced tea can be spiked with vanilla vodka and the result is a delightful creamy cocktail.

More Deliciously Low FODMAP™ drinks you might enjoy

Thai pineapple fried rice (low FODMAP)

60 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • To carry on our Thai themed dishes, we have developed an amazing Thai pineapple fried rice that is hearty, fresh, colorful, delicious, and easy to make. The perfect combination!

Ingredients: Rice

1 cup uncooked short-grain brown or mixed wild rice

1 teaspoon toasted sesame oil

1 3/4 cups water or low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 tablespoon butter

Pinch of salt

Ingredients: Chicken

2 large boneless skinless chicken breasts, cut into small bite-size pieces

2 tablespoons gluten-free low sodium soy sauce

Pinch red pepper flakes

2 tablespoons toasted sesame oil

2 teaspoons chili powder

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

Fresh ground black pepper

Ingredients: Veggies and fried rice

1 tablespoon toasted sesame oil

1 ½ cups fresh cubed pineapple

1/2 tablespoon freshly grated ginger

1 bunch green onions (green part only) chopped

1 red bell pepper, diced

3 cups thinly-sliced red cabbage

1/2 cup shredded carrots

1/2 cup frozen shelled edamame

1 tablespoon chili powder

2 tablespoons gluten-free low sodium soy sauce, plus more to taste

1/3 cup coarsely chopped peanuts

For serving: Fresh cilantro, extra green onions, and, extra peanuts, coarsely chopped.

Directions

To make the rice: Add rice and toasted sesame oil to a medium pot and place over medium heat. Toast rice for 2 minutes with the oil to enhance the flavor and texture. After 2 minutes, add water or broth and salt and stir. Allow water to come to a boil, then turn heat to low, cover, and cook for 45-55 minutes. Remove from heat and allow to sit in pan covered for 10 minutes, then fluff with a fork. The rice should be slightly chewy but still soft.

While the rice cooks, you can chop and prep your chicken and veggies. Cut up the chicken, combine with the soy sauce and red pepper flakes, set it aside in the fridge until the rice is close to being done. Cut pineapple and cut or grate veggies as indicated

To cook the chicken: Heat sesame oil in large frying pan. Add chili powder and cook for about a minute to bloom the seasoning. Cook chicken in one layer in your pan over high heat. While cooking, sprinkle on the essence of garlic salt, and a few grinds of black pepper, Cook until JUST cooked through to maintain tenderness. When all chicken is cooked, set aside and keep warm while you cook the veggies.

Wipe clean the same large skillet you used to cook the chicken, then add in 1 tablespoon of toasted sesame oil and place over medium-high heat. Add in pineapple, ginger, green onion, and red bell pepper. Saute for 4-6 minutes until pineapple starts to turn slightly golden brown on the edges.

Next add in the remaining veggies: red cabbage, carrots, and edamame. Saute for 3-5 more minutes, stirring frequently. Transfer all of the veggies to a large plate or bowl and keep warm.

Now it’s time to fry up the rice! Add the remaining 1 tablespoon of toasted sesame oil to the same pan and place over medium heat. Add in your cooked rice and saute, stirring frequently for 2-4 minutes. Add soy sauce and stir to combine. Taste and adjust seasonings as necessary.

Serve in bowls with the rice, chicken, and veggies, garnished with cilantro, green onions, and additional chopped peanuts.

Eat and enjoy every bite because you can!

Pro Tip: Make the rice ahead to save time. Change it up and make this with our best coconut rice instead of brown rice. You can also be creative with the vegetables if you want more carrot or you want to add water chestnuts for example.

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! 

More Deliciously Low FODMAP™ main courses you might enjoy

Thai cucumber salad (low FODMAP)

20 Minutes • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • This delicious crisp salad has a bit of spice that pairs wonderfully with the sweet tang of the dressing. Enjoy this salad on its own or as the perfect side dish for our pineapple chicken and coconut rice.

Ingredients: Salad

5 green onions (green part only), thinly sliced

6 Persian cucumbers or 2 large English cucumbers, halved lengthwise and sliced crosswise about 1/4-inch thick

1/3 cup packed chopped fresh cilantro

1/2 cup salted peanuts

1 large jalapeño pepper, seeded and minced

1 red bell pepper, thinly sliced

1/4 teaspoon salt (optional)

Ingredients: Dressing

1/4 cup fresh lime juice, from 2-3 limes

2 tablespoons garlic-infused olive oil

1-1/2 tablespoons gluten-free soy sauce

2 tablespoons maple syrup

Directions

In a large bowl, combine the cucumbers, cilantro, green onions, peanuts, and jalapeño pepper. Set aside.

Make the dressing: combine the lime juice, garlic-infused olive oil, soy sauce, and maple syrup in a small bowl or jar and whisk or shake until combined. Pour the dressing over the salad and toss to combine. Taste and add salt if necessary.

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ salads you might enjoy

Thai noodle salad with peanut dressing (low FODMAP)

20 minutes • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4 • This fresh and crunchy salad is full of flavor, texture, and color. The combination of rice noodles, vegetables, and Thai peanut sauce is delicious. And best of all, you can make this salad in under 30 minutes so you can enjoy it any night of the week.

Ingredients: Salad

2 cups romaine lettuce, thinly sliced

2 cups red cabbage, thinly sliced

1 large red bell pepper, thinly sliced

1 large carrot (about 1/2 cup), shredded

1/4 cup chopped cilantro, plus more for serving

1/4 cup green onions (green part only), chopped, plus more for serving

1/4 cup roasted peanuts, roughly chopped, plus more for serving

8 ounces dry pad Thai rice noodles

Ingredients: Dressing

1/3 cup creamy peanut butter

3 tablespoons lime juice

3 tablespoons water

3 tablespoons brown sugar

4 teaspoons rice vinegar

2 Tablespoons gluten-free low sodium soy sauce

1 teaspoon toasted sesame oil

1/2 teaspoon Gourmend garlic scape powder (get 15% discount with code IBSGC15)

1 teaspoon minced ginger

Pinch red pepper flakes

Directions

Cook the rice noodles according to package directions. Rinse in cold water, drain and set aside to cool.

If noodles stick together, rinse them in cool water to separate.

While the noodles cook and cool, prepare the vegetables.

In a large serving bowl combine:

Romaine lettuce, red cabbage, and bell pepper cut into 1/4-inch strips the short way.

Add shredded carrot, chopped cilantro, thinly-sliced green onions, and roughly chopped roasted peanuts.

Make the peanut dressing:

In a pint jar, mix together peanut butter, lime juice, water, brown sugar, rice vinegar, soy sauce, sesame oil, ginger, garlic scape powder, and chili flakes and shake until smooth.

Assemble the salad:

Add the rice noodles to the bowl with the vegetables, herbs, and peanuts. Pour half of the dressing over the salad and toss to combine.

Serve with additional cilantro, green onions, and chopped peanuts. (You can serve the remaining dressing on the side as well.)

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ salads you might enjoy

Pineapple chicken and coconut rice (low FODMAP)

30 Minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Pineapple and summer are a great combination and this quick tropical chicken is a marvelous dinner with our best coconut rice. We used pineapple in the marinade to make the chicken nice and tender but don’t marinate too long - 15 minutes is just right.

Ingredients

3 packed tablespoons dark brown sugar

2 tablespoons rice vinegar

2 tablespoons gluten-free low sodium soy sauce

2 tablespoons olive oil, plus more for cooking

2 teaspoons Smoke N Sanity Essence of Garlic Salt (use code IBSGC10 for a 10% discount)

OR 1 teaspoon kosher salt and 1 teaspoon Gourmend garlic scape powder (use code IBSGC15 for a 15% discount)

1/8 teaspoon ground cayenne pepper

1/2 teaspoon freshly ground black pepper

1 cup diced fresh pineapple (1/2-inch chunks)

4 green onions (green part only) chopped

2 tablespoons finely chopped fresh cilantro (or chives if you don’t like cilantro)

2 tablespoons finely grated fresh pineapple, including accumulated juices

1 1/2 pounds boneless, skinless chicken breasts, cut into 1 1/2-inch chunks

Cooked coconut rice, for serving

Directions

To make the marinade: In a large bowl, stir together the brown sugar, rice vinegar, soy sauce, 2 tablespoons of the olive oil, essence of garlic salt or salt, garlic scape powder, ground cayenne, and black pepper.

To make the pineapple salsa: Transfer 1 tablespoon of the marinade mixture to a separate medium bowl and add the diced pineapple, green onions, and cilantro or chives. This is your pineapple salsa; toss until well mixed and set aside.

Add the grated pineapple and its juices to the marinade mixture in the large bowl, then add the chicken and toss to coat. Set aside to marinate at room temperature for 15 minutes (and no longer).

Once the chicken is done marinating, heat a large nonstick skillet over medium-high heat and add enough olive oil to lightly coat the bottom of the pan. Add the chicken pieces in a single layer (leaving any marinade behind) so that they don’t touch and let cook until the bottoms are browned, 2 to 3 minutes. Continue cooking, stirring occasionally, until browned on all sides and no longer pink on the inside, 4 to 5 minutes more.

Serve the chicken over our best coconut rice (or plain steamed rice if you prefer) and top with the pineapple salsa.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main courses you might enjoy

Raspberry creamsicles (low FODMAP)

10 minutes prep • 5-8 hours freeze (depending on how large your popsicle molds are) • Low FODMAP • Gluten-free • Makes 6 popsicles • These creamy raspberry bars are the perfect summer treat. They’re easy to make and the simple ingredients mean the flavors are wonderfully intense. Get ready to delight your palate with a raspberry creamsicle!

Ingredients

1 cup heavy cream

1 cup coconut cream

3/4 cup low FODMAP raspberry jam or compote (if you can’t find raspberry jam without high fructose corn syrup, it’s easy to make your own compote-see recipe below)

Pinch of salt

Directions

Combine heavy cream, coconut cream, jam or compote, and salt in a large measuring cup or bowl and whisk to combine.

Fill your popsicle molds with the mixture and put them in the freezer for at least 5 hours — longer if your molds are very wide.

To un-mold, briefly run the mold under warm water until the creamsicle is released when you give it a gentle pull.

Eat and enjoy every bite because you can!

Pro Tip: I love this stainless steel popsicle mold because it’s easy to use, easy to clean, all reusable pieces, and you can pick out one popsicle at a time.

Berry Compote

A compote is not designed to “set” like jam so it’s quick to make and works beautifully in recipes where you want a jammy flavor without all the fuss of making jam!

Ingredients

2 cups fresh or frozen berries

1 cup granulated sugar (more or less to your taste)

Directions

Defrost frozen berries in the refrigerator.

Put the fresh or thawed berries in a saucepan and cook over medium-low heat until the fruit is soft and has released some juice. (There is no need to include water while boiling, as the berries have plenty of moisture themselves.) Stir consistently to prevent sticking and scorching.

Add the granulated sugar in a slow stream, stirring as you add until the sugar disappears. Increase the heat to medium and bring the fruit and sugar to a boil. At this point, you can strain the compote through a sieve or cheesecloth to remove some or all of the seeds. Return the liquid to a saucepan and bring to a boil. Then boil for 12 to 15 minutes, stirring occasionally. Turn off the heat and let the compote cool before using it. (The compote can be spooned into a jar and refrigerated for a week or two.)

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ desserts you might enjoy

Veggie antipasto sandwich (low FODMAP)

15 minutes • Low FODMAP • Vegetarian • Makes 2 sandwiches • Combine the delicious tang of antipasto flavors with crisped sourdough and creamy brie for a truly delicious sandwich. It might be a bit messy but you’ll be glad when you roll up your sleeves and dive in.

Ingredients: Vinaigrette

1/3 cup garlic-infused olive oil

3 tablespoons balsamic vinegar

1 tablespoon maple syrup

juice of 1 lemon

2 tablespoons chopped fresh basil

1 tablespoon chopped fresh thyme

Kosher salt and black pepper

Ingredients: Sandwich

4 slices of traditional sourdough bread (no yeast or vinegar in the ingredients)

2 tablespoons garlic-infused olive oil

1/2 cup pitted mixed olives, chopped

1 - 2 heirloom tomatoes, sliced thickly

8 ounces of brie, sliced and rind removed

2 cups baby arugula

Directions

Set your oven on broil.

To make the vinaigrette. Combine all ingredients in a glass jar and shake or whisk until blended. Taste and adjust the salt and pepper.

Lay the bread slices on a baking sheet. Brush lightly with garlic-infused olive oil. Put in the oven for about two minutes until golden and crispy (watch carefully so they don’t burn!)

Remove from oven, flip the slices and brush lightly with garlic-infused olive oil. Put back in the oven for about one minute to crisp slightly. Then add the slices of brie to the toasted bread and pop back in the oven to melt slightly (about a minute).

Remove from the oven and drizzle two of the four toasted slices with a bit of the vinaigrette. Then, layer on the olives and heirloom tomatoes. Sprinkle the arugula over the top and then drizzle generously with more of the vinaigrette (to taste). Add the second toasted sourdough slice to the top and gently push down on the sandwich.

At this point, you can slice the sandwich and serve or wrap the sandwich tightly and place it in the fridge for up to 1 day.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main courses you might enjoy

Steak salad with gorgonzola butter and sweet potato fries (low FODMAP)

20 minutes prep • 40 minutes cook • Gluten-free • Low FODMAP • Serves 6 • Serve this simple yet rich and flavorful salad any night of the week. It’s beautiful and hearty enough to hit the spot all the way around the table. The gorgonzola (or blue cheese) compound butter is simply delicious with the steak.

Ingredients

3 small-medium sweet potatoes, cut into matchsticks (1/2 sweet potato is a low FODMAP serving)

4 tablespoons extra virgin olive oil

1 teaspoon chipotle chili powder (or regular chili powder will also work)

Kosher salt and fresh ground black pepper

1 1/2 pound flank steak or chateaubriand

6 cups shredded romaine lettuce

2 cups cherry tomatoes, halved

1/2 avocado, chopped

4 tablespoons salted butter, at room temperature

3-4 ounces gorgonzola or blue cheese, crumbles

2 tablespoons chopped fresh basil

Dijon Balsamic Vinaigrette

1/4 cup extra virgin olive oil

2 tablespoons balsamic vinegar

2 teaspoon maple syrup

1 teaspoon Dijon mustard

1 spring onion (green part only) or about 4 green onions (green part only) finely chopped

1 - 2 tablespoons fresh thyme, chopped

Kosher salt, fresh ground black pepper, and red pepper flakes to taste

Directions

To make the fries. Preheat the oven to 425 degrees F. Place the sweet potatoes in a large mixing bowl and toss with 3 tablespoons olive oil, the chipotle chili powder, and a large pinch each of salt and pepper. Spread the fries in an even layer on a large rimmed baking sheet. Transfer to the oven and bake for 15-20 minutes, then flip and bake for 15-20 minutes more until tender and a bit crisp.

To make the vinaigrette. Combine all ingredients in a glass jar or measuring cup and shake or whisk until combined. Taste and adjust the salt, pepper, and red pepper flakes.

For the compound butter, combine the butter, gorgonzola, or blue cheese crumbles, and basil in a small bowl.

To make the steak. Remove the steaks from the fridge 15 minutes prior to grilling. Preheat the grill or a grill pan to high heat. Rub the steak with 1 tablespoon olive oil and season generously with salt and pepper. Sear until your desired doneness is reached, about 5-8 minutes for medium-rare, per side. Remove the steak and spread the butter over the steak while it’s still hot from the grill, then let it rest for 5 - 10 minutes. Slice against the grain.

For the salad, combine the romaine, tomatoes, avocado, and dressing in a large salad bowl. Toss to combine.

Plate the salad and top with sweet potato fries and steak.

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ salads you might enjoy

Creamy coconut popsicles (low FODMAP)

10 minutes prep • 5 - 8 hours freeze (depending on how large your popsicle molds are) • Low FODMAP • Gluten-free • Makes 6 popsicles • With only 5 ingredients, these amazing popsicles are better than the best creamy coconut popsicle I have ever had. So yummy and yet so simple to make! You do need to plan ahead just a little because they need some time to freeze!

Ingredients

1 cup heavy cream

1/2 cup sugar

1 cup coconut cream (unsweetened) - 1/4 cup is low FODMAP serving

1/4 cup finely shredded unsweetened coconut

Pinch of salt

Directions

Put the heavy cream in a small saucepan with the sugar and the salt. Heat over medium heat stirring until the sugar and salt dissolve. Set aside to cool.

When cool, stir in the coconut cream and shredded coconut until the mixture is smooth.

Fill your popsicle molds with the mixture and put them in the freezer for at least 5 hours — longer if your molds are very wide.

To un-mold, briefly dip the mold in hot water a few times until the popsicle is released.

Eat and enjoy every bite because you can!

Pro Tip: I love this stainless steel popsicle mold because it’s easy to use, easy to clean, all reusable pieces, and you can pick out one popsicle at a time.

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! 

More Deliciously Low FODMAP™ desserts you might enjoy

Quick lunch: Crackers and…(low FODMAP)

5 minutes • Low FODMAP • Gluten-free • Vegetarian • Serves 1 or many • Sometimes a “snack” can make the perfect simple lunch. Crackers are great with cheese. But have you tried topping a cracker with brie cheese and a walnut half or a macadamia nut? Or lactose-free cream cheese, smoked salmon, and capers? Be creative! You might surprise yourself.

Ingredients

Triple cream brie cheese

Walnut halves

Macadamia nuts roasted and salted

Grapes

Low FODMAP crackers - I like our amazing garlic parmesan seed crackers or use your favorite low FODMAP crackers from the store such as Blue Diamond Artisan Nut Thins with Flax Seeds or Blue Diamond Almond Nut Thins

Directions

Bring brie to room temperature for the best flavor and texture.

Spread a chunk of brie on a cracker and add a walnut or macadamia nut.

Serve with a handful of grapes.

Eat and enjoy every bite because you can!

Pro Tip: You can use our amazing garlic parmesan seed crackers to avoid any flour, or use your favorite low FODMAP crackers from the store. A couple of good examples are Blue Diamond Artisan Nut Thins with Flax Seeds or Blue Diamond Almond Nut Thins but there are other low FODMAP crackers out there. You can use the Spoonful app to help identify them or just read the labels and avoid those containing garlic or onion powder, high fructose corn syrup, or other high FODMAP ingredients.

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!

More Deliciously Low FODMAP™ lunch ideas you might enjoy

White cheddar and chicken risotto with baby greens (low FODMAP)

45 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6 • This is an incredibly creamy risotto that combines beautifully with the sauteed chicken and baby greens. It makes an excellent main course or a delicious side dish. Bring it to a potluck and you’ll be the star of the show.

Ingredients

1 chicken breast, thinly sliced in bite-size pieces

2 teaspoons Smoke N Sanity Lemon Pepper (optional but very delicious-get 10% off with code IBSGC10)

Kosher salt and pepper

2 tablespoons garlic-infused olive oil

5 cups low FODMAP chicken broth plus up to one additional cup if needed (I like Whole Foods Organic 365 brand)

1 tablespoon garlic-infused olive oil

2 tablespoons salted butter

2 cups arborio rice or Japanese sushi rice

1 cup dry white wine, such as Pinot Grigio, Chardonnay, or Sauvignon Blanc

1 teaspoon kosher salt

1 tablespoon lemon zest, plus 3 tablespoons lemon juice

1/2 cup freshly grated parmesan cheese plus more for serving

8 ounces extra-sharp white cheddar cheese, grated

4 cups baby greens (such as kale, spinach, arugula, and/or bok choy) washed and chopped roughly

2 tablespoons fresh thyme leaves, chopped

Directions 

Slice the chicken and season with lemon pepper (if using), salt, and pepper.

Heat 2 tablespoons of garlic-infused olive oil in a large skillet over medium-high heat. When the oil shimmers add the chicken in one layer and cook until chicken is just cooked through, 1 to 2 minutes per side depending on the thickness of your slices. Transfer cooked chicken to a plate and set aside.

In a saucepan or microwave-safe bowl, heat the chicken broth until steaming. 

Heat 2 tablespoons butter in a large pot or Dutch oven set over medium-high heat. Stir in the rice, cook until lightly golden and toasted, 2-3 minutes. Add the wine and 1 teaspoon salt, continue to cook for 2-3 minutes, or until the wine has mostly absorbed into the rice. Stir in 5 cups of the warmed broth and bring to a boil over high heat, cover, reduce the heat to low, and simmer for 15 minutes. 

After 15 minutes, stir in the additional warmed broth (to get the consistency you prefer), the lemon juice, and the grated parmesan. Stir for a minute or two until thickened. Add the grated cheddar, lemon juice, lemon zest, and thyme. Stir to combine, then remove from the heat. If the risotto is too thick, add additional warm broth to thin to your desired consistency. It should be creamy, but with just a touch of liquid. Taste, and adjust seasoning with salt.

While the risotto cooks, make the greens. Heat the remaining 1 tablespoon olive oil in a medium skillet over medium-high heat. Sauté the greens until softened, about 3 minutes. Remove from the heat and stir the sauteed greens into the rice mixture along with the cooked chicken.

To serve, divide the risotto into bowls sprinkled with additional parmesan cheese.

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ main courses you might enjoy

Lemon rosemary chicken with wild rice pilaf (low FODMAP)

15 minutes prep • 60 minutes cook • Gluten-free • Low FODMAP • Serves 4 • This delicious dish is all made in one pot and it’s finished in the oven so the kitchen will smell wonderful and it’s great for entertaining. This all-in-one dinner is perfect on its own or accompanied by some crusty sourdough bread and butter and a nice salad. 

Ingredients

1 1/2 pounds boneless chicken breasts or thighs

1 teaspoon smoked paprika

Juice and zest of 1 lemon

Kosher salt and black pepper

2 tablespoons garlic-infused olive oil

4 green onions (green part only), chopped

4 carrots, chopped

1 1/2 cups oyster mushrooms, chopped

3 tablespoons salted butter

1 1/2 cups wild rice blend (a mix containing wild and brown rice)

1/2 cup dry gluten-free orzo pasta

1 whole sprig + 2 tablespoons chopped fresh rosemary

1 tablespoon fresh thyme leaves, plus more for serving

2 cups low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 cup dry white wine such, as Pinot Grigio or Sauvignon Blanc

2 tablespoons Dijon mustard

Directions

Preheat the oven to 425 degrees F. Season the chicken with paprika, lemon zest, and a sprinkle each of salt and pepper.

Heat the garlic-infused olive oil in a large oven-safe skillet or Dutch oven set over medium heat. When the oil shimmers, add the chicken and cook on both sides until golden, about 5 minutes per side. Remove the chicken from the pan.

To the skillet, add green onions, carrots, and oyster mushrooms. Cook 5 minutes, until just caramelized. Add the butter, wild rice, orzo, rosemary, and thyme. Cook 5 minutes, until lightly toasted and golden. Add the chicken broth, wine, dijon, lemon juice, and 1/2 cup of water. Season with salt and pepper. Bring to a boil over high heat.

Slide the chicken back into the pan. Add the rosemary sprig. Cover and put in the oven to bake for 30-40 minutes, until the liquid is absorbed, and the rice is cooked. During the last 10-15 minutes of cooking remove the lid and allow the chicken to crisp, if needed, add in 1/4 cup additional water or chicken broth to keep the rice from getting dry.

To serve, fluff the rice with a fork and serve the chicken, rice, and veggies together.

Eat and enjoy every bite because you can!

More Deliciously Low FODMAP™ main courses you might enjoy

IBS friendly salad pantry

If you’re anything like I am, you’ll want to be ready to whip up a fabulous salad at the drop of a hat. Our IBS-friendly salad pantry includes the latest roundup of IBS Game Changer Deliciously Low FODMAP™ salad dressing recipes plus, the list of things to keep in your pantry so can make them all!

You can make these dressings (and more) with the pantry ingredients listed below.

Basic Balsamic - This is my go-to dressing that everyone loves every time.

Lemon Dijon - This tart yet smooth dressing is wonderful on arugula, Niçoise, or butter lettuce salads.

Balsamic Basil - The perfect combination of fresh and rich, this dressing is wonderful on spinach salad with gorgonzola crumbles and walnuts as well as on a traditional Caprese salad.

Red Wine Vinaigrette - Red wine vinegar gives this dressing a tart profile with a rich taste. This dressing is wonderful on a hearty chef’s salad but is also delicious on a delicate butter lettuce salad as well.

Gorgonzola or blue cheese cream dressing - An ideal cream dressing for your favorite slaw or our Better Than Waldorf salad.

Fresh ginger dressing - perfect for all of us ginger lovers! Try it. You’ll love it!

SALAD PANTRY DRY INGREDIENTS:

• Extra virgin olive oil

• Lactose-free sour cream

• Garlic-infused olive oil

• Balsamic vinegar

• Red wine vinegar

• Dijon mustard

• Salt and fresh ground pepper

• Coleman’s dry mustard

• Pepitas (roasted) - 2 tablespoons serving

• Hazelnuts (split and roasted) -max 10 per serving

• Walnuts - max 10 halves per serving

• Olives without FODMAP ingredients (1/2 cup per serving)

SALAD PANTRY FRESH INGREDIENTS:

• Lettuce, arugula, spinach (washed, dried, and stored with a paper towel in an airtight plastic bag with air removed)

• Cherry tomatoes

• Heirloom, tomatoes on the vine, or Roma tomatoes

• Cucumbers (Persian or English preferred)

• Bell peppers (all colors)

• Jicama

• Carrots (whole organic with tops to ensure freshness and flavor - Nantes preferred)

• Radishes

• Basil

• Chives

• Scallions

• Parsley

• Cilantro

• Lemons (Meyer preferred)

• Limes

• Fresh ginger

• Sweet potatoes (cooked and cooled)

• Hard-boiled eggs (cooked and cooled)

• Cold cooked turkey, chicken, steak, tuna, salmon, etc. (without FODMAP ingredients)

• Parmesan (ready to grate fresh)

• Salt

• Freshly-ground black pepper

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More Deliciously Low FODMAP™ salads you might enjoy

Lemon basil pesto (low FODMAP)

10 minutes • Gluten-free • Low FODMAP • Makes about 1/2 cup • If you’ve never made pesto before, it’s easy and worth the extra few minutes it takes to gather and blend the ingredients so you can have the perfect FODMAP-free pesto. Use this in our roasted tomato soup, on our amazing pizza, in our pasta and green salad, or wherever basil pesto is called for. The flavor is spot on and we’re sure you’re going to love it. I use this pesto whenever I make a recipe the calls for pesto. It’s always perfect.

Ingredients: Pesto

2 cups fresh basil leaves - chopped

1/2 cup fresh dill - chopped

1/4 cup garlic-infused olive oil

1-2 tablespoon fresh-squeezed lemon juice

1 jalapeño pepper, seeded and chopped (optional)

1/4 - 1/2 cup fresh-grated parmesan cheese

Salt and pepper to taste

Directions: Pesto

(1) Prepare the ingredients: Wash and chop the basil and dill. Seed and chop the jalapeño (if using). Squeeze the lemon juice. Grate the parmesan.

(2) Blend the ingredients: Blend all ingredients except salt and pepper in either a blender or food processor until smooth.

(3) Finish: Taste and add salt and pepper to your liking.

(4) Serve: Serve on soup, pizza, as a dip for bread, or in any recipe that calls for basil pesto.

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ sauces you might enjoy

Garlic parmesan seed crackers (low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Gluten-free • Vegetarian • Low FODMAP • Serving size 3-4 crackers • I first had a version of these in Africa where they are very creative in coming up with gluten-free menu items. When I returned home I recreated the recipe and this version is a delicious variation on that original creation. These amazing crackers are made entirely of seeds so they pack a protein punch and are so delicious you’ll want to eat them every day.

Ingredients

1 cup sunflower seeds (I like to use roasted and salted)

1 cup pumpkin seeds (I like to use roasted and salted)

3/4 cup chopped walnuts (optional)

1/2 cup chia seeds (very important! This is what holds everything together)

1/2 cup flax seeds (whole)

1/2 cup Sesame seeds (white are pretty but black are also fine)

1/4 cup flax seed meal

1 ½ cups water

1-2 tablespoons dried herbs of your choice (I like to use half thyme and half rosemary)

2 tablespoons Smoke N Sanity Garlic Parmesan

OR 2 tablespoons freshly grated parmesan and 1/2 teaspoon Gourmend Garlic Scape powder

1/4 teaspoon cayenne pepper

1/2 teaspoon cumin

Black pepper and Salt (to taste) – I add about 1 tsp of salt

Directions

Preheat oven to 325 degrees F.

Combine all ingredients in a mixing bowl and stir well.

Let sit and stir periodically for about 5-10 minutes until most of the liquid is absorbed.

Lay parchment on two rimmed baking sheets. Spread half the mixture on each sheet and smooth out with a rubber spatula as EVENLY and thinly as you can. You want the entire amount to be as close to the same thickness as possible so you don’t overcook/undercook parts of your tray. (Thinner layer makes crispier crackers.)

Bake for 45 – 50 minutes until crispy but not burned. To check, bend the parchment up and see if the cracker cracks. If it bends instead of cracking, then cook a few minutes longer. When cool, break into crackers and store in an air-tight container for up to 2 weeks.

Delicious plain or with nut butter, cheese, melted cheese. Use your imagination!

Eat and enjoy because you can!

Pro Tip: These crackers are so good you’ll want to eat a bunch of them! Be cautious because they are high in fiber so don’t eat too many at once. Start with just a few and then adjust your portion size to your own tolerance.

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! 

More Deliciously Low FODMAP™ appetizers you might enjoy

Smoke N Sanity low FODMAP seasonings hit the spot!

IBS Game Changers get 10% off using the code IBSGC10

You'll notice we've started using Smoke N Sanity low FODMAP seasonings for extra flavor in some of our recipes. That's because, they're delicious, easy to use, and easy to love! As you know, easy and delicious are two of our favorite words. Some of our favorites from the Smoke N Sanity seasoning collection include:

Essence of Garlic Salt - I use this one the most. It has become a real staple in my FODMAP-friendly pantry.

Essence of Onion Salt - Another great pantry staple when you're avoiding onions.

Lemon Pepper - We used this in our 25-Minute Lemon Pepper Chicken this week.

Supper Club Ranch - We love this with our Chipotle Chicken Crunch Wraps.

Cajun Creole Seasoning - This is wonderful in our Creamy Cajun pasta.

Garlic Parmesan - You'll find this in our Garlic Parmesan Seed Crackers.

And some good basics just to have on hand...

Taco Seasoning

SNS Steakhouse Seasoning

Triple S All Purpose Seasoning

Teriyaki Seasoning

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! 

25-minute lemon pepper chicken (low FODMAP)

25 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4 • This is a simple and delicious one-pan lemony stir fry. It’s a perfect weeknight meal and makes a great next-day lunch if you’re lucky enough to have leftovers!

Ingredients

1 cup jasmine rice (or whatever white rice you prefer—brown rice is fine but it takes longer to cook)

1 3/4 cups low FODMAP chicken broth (I like Whole Foods Organic 365 brand)

1 tablespoon butter or toasted sesame oil

Salt and pepper

1 1/2 pounds boneless, skinless chicken - cut into bite-size pieces

1/4 cup gluten-free, low sodium soy sauce (plus more for serving)

1 tablespoon Smoke N Sanity Lemon Pepper (Use code IBSGC10 for a 10% discount)

OR juice of 1/2 lemon and 1/2 teaspoon pepper

2 tablespoons toasted sesame oil

2 heads broccoli (florets only)

1 can sliced water chestnuts, drained

2 carrots grated

1 tablespoon corn starch or arrowroot

1/4 cup water

One lemon cut in wedges for serving

Peanuts (roasted and salted) - optional for serving

Directions

Put rice, chicken broth, and butter or toasted sesame oil in a saucepan. Bring to boil. Cover, and reduce heat to the lowest possible setting and cook for 20 minutes. (You may also cook your rice in water but the chicken broth adds protein and flavor to the rice that is quite wonderful.)

Meanwhile, cut chicken into bite-size pieces. Put in a bowl with soy sauce, lemon pepper, or lemon juice and pepper, and set aside.

Cut broccoli florets into bite-size pieces and grate carrots.

Heat 1 tablespoon of toasted sesame oil in a medium to a large frying pan over medium-high heat. When oil shimmers add marinated chicken a few pieces at a time (so the pan stays hot while you’re adding the chicken). Make sure the chicken fits in the pan in one layer so it cooks quickly and doesn’t steam. If the pan isn’t large enough, cook the chicken in two batches.

Cook until all chicken pieces are just cooked through (don’t overcook or it will get dry).

Remove chicken from pan and set aside.

In the same pan, add 1 tablespoon of toasted sesame oil and heat. When the oil shimmers, add the broccoli and toss to coat broccoli with oil. Continue cooking until broccoli starts to soften. Add 1/4 cup hot water, cover, and let broccoli steam for a few minutes just until fork-tender but still bright green.

Add the chicken back to the pan with the grated carrots and water chestnuts. Heat through. Add another 1/4 cup hot water. When the sauce begins to boil, combine the cornstarch or arrowroot with a couple of tablespoons of cold water then mix it into the sauce. The sauce will thicken pretty quickly. If it gets too thick, add some very hot water.

Check the taste and add more soy sauce, salt, and a good grinding of black pepper to suit your taste.

Divide the rice in bowls and spoon the chicken and vegetables over the top. Spoon on a little of the sauce from the pan, a squeeze of lemon juice, and a sprinkling of roasted peanuts if desired.

Eat and enjoy every bite because you can!

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! 

More Deliciously Low FODMAP™ main courses you might enjoy

Japanese yaki onigiri sliders (low FODMAP)

60 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4 • Japanese yaki onigiri are grilled crispy rice balls that are typically stuffed with something delicious. I had a pound of organic grass-fed ground beef in my fridge and I wanted to make these fun rice balls so…Japanese sliders were born! They can be served as an appetizer, side dish, or even a main course. They’re a fun change of pace and very tasty!

Ingredients: Sushi Rice (can be made ahead)

1 1/2 cups sushi rice or arborio rice

1 3/4 cups water

2 tablespoons rice vinegar

2 teaspoons sugar

1/2 teaspoon salt

Ingredients: Sliders

1 pound organic grass-fed ground beef, bison, or chicken

1/2 cup gluten-free rolled oats or gluten-free bread crumbs

3 green onions (green part only) chopped

1 tablespoon chives, chopped

1 teaspoon Smoke n Sanity Essence of Garlic Salt (10% off with code IBSGC10)

OR 1/2 teaspoon salt and 1/2 teaspoon Gourmend Garlic Scape Powder

Salt and black pepper

2 tablespoons garlic-infused olive oil for frying the sliders

2-3 tablespoons toasted sesame oil for frying the rice balls

Sesame seeds for garnish

Ingredients: Dipping Sauce

3 tablespoons gluten-free low sodium soy sauce

1 tablespoon toasted sesame oil

Directions

Rinse rice under cool running water until the water runs clear then drain well and transfer to a saucepan (or rice cooker). Pour in the water, cover, and bring to a boil. Then reduce the heat to low and simmer gently for 15-20 minutes, until the liquid has been completely absorbed (if it looks dry, add a few more tablespoons of hot water). Then remove from the heat and leave covered to steam for another 5-10 minutes. (Do not disturb the rice while it cooks. Leave the lid closed to ensure even cooking and don’t be tempted to stir it.)

In the meantime, heat the rice vinegar, salt, and sugar in a small saucepan and stir until the salt and sugar have dissolved.

Once the rice is cooked, transfer it into a bowl and fluff gently to loosen it. Drizzle the rice vinegar mixture over it, and mix gently to combine. If you’re not going to put the meat and rice together right away, cover the rice with a damp kitchen towel which will help prevent the rice from drying out. Allow to cool completely or at least enough so you can handle the rice.

Meanwhile, mix all ingredients for your sliders together in one bowl. Stir thoroughly to combine all ingredients.

Form into small patties (about 1 tablespoon each). One pound of meat should make about 20 small patties.

Put on a plate and sprinkle with a good grinding of black pepper and some additional salt.

Put 1 tablespoon garlic-infused olive oil in a large frying pan and add about half the patties to the pan. Brown on both sides and cook until just cooked through. Remove from the pan and set on a warm plate while you cook the rest of the patties.

When all your sliders are cooked, you’re ready to put it all together!

Place 1 heaping tablespoon of rice on a piece of plastic wrap, flattening it gently into a round shape. Add one cooked slider on top of the rice in the middle. Cover with a scant tablespoon of rice, pull the plastic wrap up around the rice and slider and form it into a tight ball covering the meat with the rice as you do. Flatten it slightly with your hands but keep the rice tight so it holds its shape when you remove the plastic wrap. Carefully remove the plastic wrap and set your rice ball on a plate. Continue this process with the rest of the rice and sliders until everything is used up. If you end up with some extra patties, just serve them on the side.

Meanwhile, make the dipping sauce by combining the soy sauce and toasted sesame oil in a small jar and shaking to combine.

Lightly brush the top of each rice ball with the dipping sauce.

Heat one tablespoon of toasted sesame oil in a large non-stick frying pan. Pan-fry a few of the rice balls on each side for 3-5 minutes, or until the rice forms a crispy skin. Transfer to a serving plate and sprinkle with sesame seeds. Continue this process until all rice balls are cooked.

Serve warm or room temperature with the remaining dipping sauce.

Eat and enjoy every bite because you can!

If you’re lucky enough to have a few leftover, seal them in a covered container and refrigerate them. These rice balls heat up wonderfully in the microwave and are sturdy enough to go in your lunchbox!

Pro tip: We love and recommend Smoke N Sanity’s Essence of Garlic Salt for its wonderful low FODMAP flavor. Get 10% off when you order your own bottle and use the code “IBSGC10”

More Deliciously Low FODMAP™ appetizers and side dishes you might enjoy

Spring rolls and peanut sauce (low FODMAP)

45 minutes • Gluten-free • Lactose-free • Vegetarian • Low FODMAP • Makes 16 spring rolls • A great appetizer or lunch, these are so delicious and they’re not at all hard to make. The combination of the crisp vegetables and the salty-sweet of the peanut sauce is really wonderful.

2 ounces thin rice noodles such as maifun

1 teaspoon toasted sesame oil

1/4 teaspoon salt

1 cup torn butter lettuce, ribs removed

1 cup very thinly sliced green cabbage

2 medium carrots, peeled and cut into matchsticks or sliced into strips with a julienne peeler

2 Persian (mini) cucumbers or 1 small cucumber, thinly sliced or sliced into matchsticks or strips with a julienne peeler

1/4 cup thinly sliced green onions

1/4 cup roughly chopped fresh cilantro

1/4 cup roughly chopped fresh mint

16 small spring roll wrappers (or 8 large)

Peanut Sauce

1/3 cup creamy peanut butter

2 tablespoons rice vinegar

2 tablespoons gluten-free reduced-sodium soy sauce

2 tablespoons maple syrup

1 tablespoon toasted sesame oil

1 to 2 tablespoons water, if needed to thin the peanut sauce

Directions

Cook the rice noodles al dente, according to package directions. Drain, rinse them under cool water and return them to the pot. Off the heat, toss the noodles with the sesame oil and salt, and set aside.

Fill a shallow pan (a pie pan or round cake pan works well) with an inch of water. Fold a lint-free clean dish towel in half and place it next to the dish. Make sure your prepared fillings are within reach. Combine the green onion, cilantro, and mint in a small bowl, and stir to combine.

Place one rice paper in the water and let it rest for about 20 seconds until it starts to soften but not completely. Carefully lay it flat on the towel.

Leaving about 1 inch of rice paper open around the edges, cover the lower third of the paper with a few pieces of butter lettuce, followed by a small pile of rice noodles, some cabbage, and a few strips of carrot, and cucumber. Drizzle about 2 teaspoons of the peanut sauce over the pile of filling then sprinkle generously with the herb mix.

Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining spring roll wrappers and ingredients.

Directions: Peanut Sauce

In a small bowl or medium-size Mason jar, whisk or shake together the peanut butter, rice vinegar, soy sauce, maple syrup, and toasted sesame oil. Add in 1 to 2 tablespoons water, if needed to make a creamy but dip-able sauce.

Serve the spring rolls with peanut sauce on the side. You can serve them whole, or sliced in half on the diagonal with a very sharp chef’s knife.

Pro-Tip: You can definitely prep the peanut sauce in advance. You can also prepare the vegetables for the filling several hours or up to 1 day in advance, and store them in an air-tight container until you’re ready to assemble. The spring roll wrappers tend to dry out with time or once chilled, so spring rolls are best assembled shortly before serving. If you’d like to keep them fresh for an hour or two, store them under a slightly damp, lint-free clean dish towel at room temperature.

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! 

More Deliciously Low FODMAP™ appetizers and side dishes you might enjoy

Top ten ingredients for your IBS-friendly pantry

Grab this FREE guide so you can learn what to have on hand to be able to make delicious IBS-friendly meals. There are so many flavorful ways to make your food FODMAP-friendly so don’t be tempted to use “just a little” of that ingredient you know is going to cause consequences. In addition to your basic kitchen staples (salt, pepper, dry herbs, and spices) you should consider keeping these top ten IBS-friendly ingredients in your pantry.

1. GARLIC ALTERNATIVES

   Garlic Infused extra virgin olive oil - this is #1 because it’s so versatile and adds that garlic flavor without adding the FODMAPs in garlic. You can also use Smoke n Sanity Essence of Garlic Salt (get 10% off with code IBSGC10) or Gourmend foods Garlic Scape powder. All are low FODMAP and full of garlic flavor!

2. ONION ALTERNATIVES

   Scallion greens, chives, leek greens, and also such things as Smoke n Sanity essence of onion salt (get 10% off with code IBSGC10). You’ll be surprised how many of these you’ll use but the results in flavor are well worth it.

3. GLUTEN-FREE FLOUR AND PANKO

   Gluten-free one-for-one flour is great to have on hand. Bob’s Red Mill makes a good one and there are many others, such as Cup4Cup Flour, that are also good. Gluten-free panko crumbs are also great to have on hand. You can use them to make a crispy coating on chicken, fish, eggplant, etc.

4. FRESH HERBS AND MUSHROOMS

   Thyme, rosemary, sage, basil, parsley, cilantro, etc. You can’t beat fresh herbs for flavor and color. Herbs are super easy to grow in a pot on your porch or in your garden if you have one. They are also readily available at the grocery store. Oyster mushrooms - These are the only mushrooms we know of that are IBS-friendly and they are great in terms of flavor and versatility — only if you like mushrooms of course.

5. LACTOSE-FREE DAIRY

   I recommend at least 2% fat content for the best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You probably won’t know the difference in taste and mouthfeel but these will lactose-free dairy products keep your lactose load down and your stomach happy!

6. EXTRA-FLAVORFUL CHEESE

   Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor. Try Extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, or gorgonzola when you want to add a big flavor boost in a small quantity. Why use mozzarella when you can jazz up your pizza with extra sharp cheddar!? Freshly grated parmesan cheese (the kind you grate yourself) is the BEST in terms of flavor and a little goes a long way.

7. IBS FRIENDLY CARBS

   Don’t fear the carbs! We all want and need some carbs and if you keep the “good” carbs on hand you’ll have less of a craving for the not-so-good carbs. Potatoes of all varieties and interesting rice (jasmine rice, wild rice, wild rice blends), Quinoa, and quinoa pasta are all great low FODMAP carbs. Potatoes are a gluten-free starchy carb and incredibly versatile. There are many varieties out there so don’t be afraid to experiment! (Note: Sweet potatoes have a low FODMAP serving size of 1/4 cup so go easy on the sweets!) I love to keep roasted potatoes in the fridge so I can throw them into a scramble or hash at a moment’s notice. Rice is a great carb if you have IBS and if you make it interesting it will keep your palate and your tummy happy.

8. TRADITIONAL SOURDOUGH BREAD

   If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is low FODMAP and most of us with IBS can tolerate it well. You need to find REAL sourdough though. Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of non-traditional sourdough bread. Always read the label!

9. FLAVORFUL MEATS

   Flavorful meats can be used to jazz up an otherwise simple dish. Bacon, prosciutto, pancetta, ham, Canadian bacon, etc. all can be used to add extra flavor and protein to lots of things and you don’t need much to get the flavor result. Just make sure they don’t have hidden FODMAP ingredients. Always read the label and buy organic non-GMO whenever possible.

10. AND FOR DESSERT…LOW FODMAP SWEETNESS

    Plain old white sugar is fine (in moderation of course) so don’t be tempted to use the artificial alternatives — most of which are high in FODMAPs. Maple syrup is also a low FODMAP sweetener and is as natural as it gets! Substitute maple syrup for honey, agave, corn syrup, or other liquid sweeteners in your recipes.

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!

More IBS Game Changer Tips and Tools you might find useful