Navigating The Holidays Without IBS Flare-ups

The holidays are fraught with opportunities to eat and drink all kinds of foods that aren’t in our normal daily diet, and to be with people or in situations we may or may not be comfortable with. That means those of us with IBS often spend much of the holidays not feeling our best or, even worse, feeling terrible. Why is that? Because we are surrounded by food, drink, people, and situations that are likely to be full of IBS triggers and we can’t (or won’t) say no because we are concerned about what others might think about us. So what do you do about that?

If you’ve managed to get your IBS under control, then you’re pretty aware of the triggers that affect you. And, when you know your triggers, you know what happens if you dive in and eat or drink things that will trigger you: You’ll have a flare-up! (If you haven’t gotten your IBS under control consider making that your New Year’s resolution and let’s talk!)

Instead of closing your eyes, accepting every invitation, and eating and drinking whatever is offered, ask yourself why you are not comfortable declining things that will make you feel sick.

Thank you to my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP, NBC-HWC, for the collaboration on this post.

My friend and I had a conversation the other day, and we were talking about the feeling of pressure to “try this amazing onion dip” when everyone else was raving about it. Or garlic mushrooms, or whatever other food is being served. 

I have absolutely NO problem saying "no" to food that I know will make me sick. It bothers me not in the least, not even a pang. 

My friend, on the other hand, has LOTS of drama around it. She pretty much felt it was just too painful and she couldn't do it. She didn't want people to think she was “on a diet.” She didn't want to be the "party pooper." She didn't want to be "that person." She felt, by declining, the hostess would be insulted and the party would be ruined for her and everyone else. 

But she has no trouble at all saying "no" to a special holiday cocktail. She is just not a big cocktail lover. 

And I have drama around that one (although I'm much better than I used to be!). 

So, what's the difference? Why are we absolutely fine being the "different one" in one situation, and not in another? 

The difference lies in our thoughts, and it is US who are the ones being judgmental. 

Her thoughts reflect her OWN judgments about herself and other people saying "no" to food, not the thoughts of those around her. It is SHE who would be thinking, "Is that woman on a diet?" "What a party pooper." "Well, she's sure a problem to invite to a party." "Oh great, we have a health nut in the crowd." 

She herself is a judgmental person. 

With that in mind…here’s the fix!

Stop. Being. So. Judgmental. 

(And you know what that is? A slightly judgmental statement on my end – that you should be less judgmental. See how hard it is to get away from these things?)

How do you do that? 

Develop self-awareness by observing your thoughts. 

Learn to catch yourself in the act. Listen to your thoughts. Look for phrases such as: 

• That person shouldn’t do _____________[action].

• If I were that person, I wouldn’t do ____________[action]; I would do _____________[alternative action] instead. 

• That person is so ______________ [negative adjective]. 

Once you learn to recognize these thoughts, ask yourself why you feel the need to judge the people in question. 

Take note of what triggers your judgmental thoughts. 

Judgments can be either positive or negative; in either case, you’re assuming you know the full situation and the reasons behind someone’s behavior. 

Next time you catch yourself making a judgment about others, turn it into an opportunity for introspection. 

Why do you think the other person’s actions pushed your buttons? 

How can you work on improving those beliefs or insecurities? How is what the other person is doing/saying any of your business? 

For example, you might be more judgmental when you’re around certain people, in certain environments, or when you’re feeling a certain way. Learning to recognize these triggers is an important step toward becoming less judgmental. 

Practice empathy. 

In most cases, if someone is doing something you are judging harshly, you won’t know their motivation unless you ask them about it. If you can ask politely and with a genuine sense of curiosity, go ahead and ask! If you can't ask with that mindset, then practice some empathy and open your mind to various possible explanations for their behavior and their choices. Give people the benefit of the doubt. 

Be accepting. 

Once you’ve tried understanding the other person, accept them for who they are. It’s really hard to change someone else. In fact, succeeding is highly unlikely. Only they can change themselves, as only you can change yourself. 

You don’t have to be their best friend or even like them, but see if it is possible to avoid judging them or letting negative thoughts fester in your mind. 

Show yourself compassion. 

Your judgment of others reflects your judgment about yourself and therefore your actions and reactions. Once you dial down your judgmental mind, you may find it gets easier to say “no thank you” to food, drink, stressful situations, or even certain people, that you know will trigger a flare-up. You might just discover a wonderful sense of freedom when you give yourself permission to politely decline—without judgment or concern. No need to apologize. No need to make a big deal.

And remember, nobody is perfect, and you’ll probably stumble quite a few times in your quest to be less judgmental. Forgive yourself and keep trying. And have a wonderful holiday season no matter what.

Want to learn more about how to get your IBS under control?

Christmas Morning Cinnamon Rolls (Low FODMAP)

20 Minutes prep • 60 minutes rise/cook • Low FODMAP • Gluten-free • Makes 12

Browned butter caramel cream cheese icing and a sprinkling of fresh nutmeg give these classic cinnamon rolls a christmasy twist that is quite delicious. They are soft and cinnamony on the inside just like you want a cinnamon roll to be. Best eaten when hot out of the oven, they are also delicious when reheated in the microwave.

Ingredients: Dough

1 cup warm lactose-free whole milk (no warmer than 110 degrees F)

2 1/4 teaspoons (one packet) active dry yeast

1 tablespoon granulated sugar

6 tablespoons salted butter, at room temperature

3 large eggs

2 1/2 cups gluten free all purpose flour

1 1/2 cups gf Jules gluten free flour

1/2 teaspoon Kosher salt

1 teaspoon vanilla bean paste, or vanilla extract

Ingredients: Filling

6 tablespoons salted butter, melted

1/2 cup light brown sugar

1/4 cup granulated sugar

1 tablespoon cinnamon

Directions

(1) Prepare: Line a 9 x 13 inch baking pan with parchment paper. Preheat the oven to 200 degrees F and then turn it OFF and leave the door closed. Prepare the filling by mixing the sugars together and melting the butter. Make the caramel sauce for the icing (if you’re not using store-bought sauce).

(2) Prove the yeast: In the bowl of a stand mixer fitted with the dough hook, combine the milk, yeast, and sugar. Let stand for 5 - 10 minutes until it begins to froth (indicating the yeast is properly active).

(3) Blend the dough: Add the butter, eggs, 3 1/2 - 4 cups of the flour, vanilla, and salt to the yeast mixture. Using the dough hook, mix until the flour is completely incorporated, scraping down the sides of the bowl as needed. Blend for about 2 - 3 minutes. If the dough is quite sticky, add an additional 1/4 cup of flour.

Note: Do not allow the dough to rest after mixing, just begin the process of rolling it out right away. (You want all the rising to be done in the shape of rolls).

(4) Roll out the dough: Flour your rolling surface evenly and scrape the dough out of the bowl onto the floured board. Sprinkle the top of the dough with flour and press out with your hands into a rectangular shape. Roll the dough to approximately 12 x 16 inches, adding extra flour if it’s sticking to the rolling pin.

(5) Add the filling: Brush on the melted butter, making sure to get it right up to the edges of the rolled dough, then sprinkle the sugar and cinnamon evenly across the buttered dough.

(6) Shape the dough: On the long side of the dough rectangle, start rolling it into a spiraled log, using a bench scraper to help unstick the dough if it sticks to the board.

(7) Cut and rise the rolls: Once you have it all rolled up, use a kitchen shears or sharp knife to cut the log into 12 even slices (don’t worry if the slices on the end of the roll are smaller than the others. Put them in the pan evenly spaced and cover loosely with a piece of parchment paper. Put the pan in the warm oven (that has been turned OFF) and let rise for 30 minutes and then remove from the oven.

(8) Bake: Preheat the oven to 350 degrees F. When the oven is hot and the rising is complete, put the pan of cinnamon rolls in the oven and cook for 25 - 30 minutes until they start to brown on top and the dough is cooked through.

(9) Make the icing: Meanwhile make the icing.

(10) Finish: Remove from the oven and cool for a few minutes before icing. Then ice the cinnamon rolls and sprinkle very lightly with fresh-grated nutmeg.

(11) Plate and serve: Serve warm and eat fresh!

Eat and enjoy every bite because you can!

Ingredients: Icing

4 tablespoons salted butter, at room temperature

4 ounces lactose-free cream cheese, at room temperature

1/4 cup salted caramel sauce (recipe below, or use store-bought)

2-3 cups powdered sugar, sifted

2 teaspoons vanilla extract

Directions: Icing

(1) Combine butter and cream cheese: In the bowl of your stand mixer, combine the butter and cream cheese. Whip until combined (about 1 minute).

(2) Add caramel: Add the caramel sauce and vanilla. Mix until combined.

(3) Add sugar and finish: Add about half the powdered sugar and blend to combined. Add the rest of the powdered sugar, scrape down the bottom and sides of the bowl, and blend until fully combined.

Ingredients: Salted Caramel Sauce

1 cup granulated sugar

1/4 cup water

1 tablespoon light corn syrup*

1/2 cup heavy cream, warmed

2 tablespoons salted butter, softened

1/2 teaspoon vanilla extract

1/4 teaspoon Kosher salt

Directions: Salted Caramel Sauce

(1) Make the syrup: In a 3-4-quart heavy saucepan stir together sugar, water, and light corn syrup brushing any sugar crystals off the side of the pan into the liquid. Heat to boiling on medium-high without stirring, about 3 minutes. Boil until dark amber (320 degrees F to 345 degrees F on a candy thermometer), about 9 minutes.

(2) Add the cream: Remove the pan from the heat and add the heavy cream (the hot caramel will steam and bubble up) and butter, stirring until smooth.

(3) Finish: Let caramel cool slightly. Stir in vanilla extract and salt. Let cool completely. Store at room temperature for up to 1 month or in the refrigerator for up to 2 months. Reheat in the microwave before serving.

*Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ breakfast recipes

Santa’s Favorite Chewy Ginger Cookies (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Makes 36 • Serving size 2 cookies

I love good ginger cookies for the comforting spicey taste and amazing smell when you cook them. Chewy, sweet, and gingery, these cookies are definitely on Santa’s nice list. They are also easy to make and store well—so you can bake them ahead for the big day (or any day!) and put them out knowing they will still be Santa’s favorites!

Ingredients

1 1/2 sticks salted butter, at room temperature

1 1/4 cups light brown sugar

2 teaspoons vanilla extract

1 large egg

1/3 cup blackstrap molasses

1 1 /2 cups gluten-free all-purpose flour, plus 1-2 tablespoons, if the dough is sticky

3/4 cup gf Jules gluten-free flour

1 1/4 teaspoons baking soda

2 teaspoon ground ginger

1 teaspoon ground cinnamon

1/2 teaspoon kosher salt

1/2 cup granulated sugar, for rolling

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper. Place about 1/2 cup granulated sugar in a small bowl.

(2) Cream butter and sugar: In the bowl of your stand mixer, beat together the butter, brown sugar, and vanilla until light and fluffy, on medium to high speed for about 3-5 minutes. Add the egg, and mix for about a minute, scraping down the sides of the bowl, to combine. Then, add the molasses and mix to combine.

(3) Add dry ingredients: In a medium bowl, combine and whisk together the flour, baking soda, ginger, cinnamon, and salt. Then add the dry ingredients to the creamed butter and sugar mixture in two batches, beating on low to medium speed until combined and scraping down the sides of the bowl as needed.

(4) Shape the cookies: Scoop and roll the dough into tablespoon-size balls (if the dough is too sticky, add 1-2 additional tablespoons of gluten-free flour and stir to combine). Roll each ball of dough through the sugar to cover all sides. Place on the prepared baking sheet, spacing the cookies at least 2 inches apart (I put 9 on a tray). Bake for 8-10 minutes or until the cookies are starting to crack across the center and set at the edges. If you cook both pans of cookies at the same time, swap the pans from top to bottom in the oven half way through cooking.

(5) Finish: Let the cookies cool on the pan for 5 minutes and then you may transfer them to a cooling rack to cool completely.

(6) Storage: Store in an airtight container for up to a week.

Eat and enjoy every bite because you can!

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ dessert recipes

Spiced Creamy Mushroom and Leek Soup (Low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Step 1

This is not your mom’s creamy mushroom soup! This one is loaded with delicious leeks and mushrooms in a broth that is subtly spiced with paprika and lemon. It’s made wonderfully hearty with brown rice, butter, and cream. I love a good bowl of soup this time of year and this creamy soup is a new favorite. Oyster mushrooms are not only low FODMAP, but they are perfect for this soup because they are so rich in flavor and nutrition. Give this soup a try and see if it’s your new favorite too!

Ingredients

4 tablespoons salted butter

1 1/2 cups leek greens, chopped

1 pound oyster mushrooms, chopped. (~3 to 4 cups chopped)

1/3 cup dry white wine (or use more chicken broth if you prefer)

2 1/2 cups low FODMAP chicken broth

1 teaspoon dried dill weed

1 tablespoon hot (or Hungarian) paprika

Pinch of smoked paprika (optional)

1 tablespoon gluten-free soy sauce

1 Parmesan rind (optional but adds flavor)

1 cup lactose-free whole milk or lactose-free half and half (use full-fat coconut milk for lower carb version)

1 teaspoon kosher salt

Fresh ground black pepper to taste

1 tablespoon lemon juice

1 1/2 cups cooked brown rice or white rice (omit of substitute additional mushrooms for lower-carb version)

1/2 cup cream or full-fat coconut milk

Directions

(1) Prepare: Get the rice cooking per package instructions, using chicken broth instead of water if you have it. Chop the leek greens and mushrooms.

(2) Cook the vegetables: Melt the butter in a large soup pot or Dutch Oven over medium heat. Sauté the leek greens in the butter for 2 minutes. Add mushrooms to the pot and sauté on medium-high for 6-8 more minutes until mushrooms start to caramelize a bit.

(3) Add the broth: Add the white wine (if using) and scrape down the sides of the pot. Add the chicken broth. Stir to combine. Stir in dill, both paprikas, soy sauce, and Parmesan rind if using. Reduce heat to low, cover, and simmer for 15 minutes.

(4) Add the milk/cream: After the soup has cooked for 15 minutes, add the milk or half and half, and stir into the soup to blend well. Cover and simmer for another 15 minutes without boiling, stirring occasionally.

(5) Season the soup: Stir in the salt, black pepper, lemon juice, cream or coconut milk, and cooked brown rice. Mix together and allow the soup to heat through over low heat, about 2 to 3 minutes. Do not allow the soup to boil.

(6) Plate and serve: Serve soup hot with a drizzle of coconut milk or cream and some sourdough bread and butter on the side.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ soup recipes

Everything Spiced Snack Crackers (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes a bunch • Ok to make ahead: Steps 1-4

Get ready to get addicted! These crackers are crisp and buttery and, thanks to some pretty darn good herbs and seasonings, they’re so tasty you won’t believe they’re low FODMAP. Add to that, they’re super easy to make, you can store them nicely (so a great make-ahead for your next gathering) and you’ve got a perfect recipe. Mix up a batch or two of these and give them a try. I think you’ll agree—they are delicious!

This is an exclusive recipe just for recipe club members.

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

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

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ appetizer recipes

What You Need to Know About GERD and Low FODMAP

Those of us who have IBS often have companion problems related to our digestion that can cause us unnecessary pain and suffering. One of those potential companion problems is GERD or (Gastroesophageal Reflux Disease). There’s a lot of misinformation about GERD out there and there’s even more information that is correct, but very difficult to understand. With that in mind, I am sharing an excellent guest post written by an expert (who just happens to be my amazing sister), Sarah Aitken, RN, MS, WHNP/FNP, and featured in her own Game Changer program.

GERD can be the cause of heartburn, difficulty swallowing, burping a sour taste, excessive coughing or throat clearing, and more. Thankfully, many of the foods we can eat freely even while on a low FODMAP diet, actually help prevent GERD. And, lots of the foods we may already restrict on a low FODMAP diet are the ones that can make GERD worse. So, if you’re truly following a low FODMAP diet, you may already have cured yourself of GERD symptoms. But, if you’re having symptoms even while you’re following a low FODMAP diet, then this article just might give you the additional information you need to improve your symptoms. 

Want to learn more about how to follow a low FODMAP diet? You can get learn more right here. 

Creamy Curried Carrot Soup (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

Carrots are considered a “no FODMAP” food—which means you can eat them freely even when on a low FODMAP diet. So, why not make a delicious soup out of them? This carrot soup is creamy with just enough spice to be interesting. I topped it off with my roasted and salted pumpkin seeds which made for a wonderful flavor, color, and crunch combination. This soup is easy to make and it’s a great way to get a few more plants in your diet to keep your gut biome in tip-top shape (the plants in this recipe come in at an even dozen.)

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ soup recipes

Winter Chicken Soup (Low FODMAP)

20 Minutes prep • 55 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-4

Hearty and delicious with lots of wonderful flavors that are perfect for a winter lunch or dinner. This recipe came together when I wanted soup and I had no time to go to the store so I made it with what was in the refrigerator and the pantry. It was so good I had to write it down! It’s one of those meals that has it all in one bowl so no need to make side dishes. And, you make it all in one pot so clean up is easy too. Leftovers turn into a completely different (and wonderful) dish as the rice absorbs the liquid and it becomes more like a stew than a soup. You can always add more broth to make it soup again, or toss it in a baking dish, sprinkle with some grated cheese, and bake for 30 minutes at 325 degrees F and turn it into a completely new meal!

Ingredients

4 tablespoons salted butter

2 leeks (green part only), chopped

2 cups oyster mushrooms, chopped

2 stalks celery, preferably with some leaves, chopped

2-3 carrots, chopped

1 heaping tablespoon poultry seasoning*

1 teaspoon Kosher salt and 1/2 teaspoon black pepper

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

1 pound boneless, skinless chicken breasts or thighs, whole

1 cup wild rice blend

1 Parmesan rind (optional but adds flavor)

1/2 teaspoon red pepper flakes, or 2-3 grinds if you have this awesome red pepper flake grinder

1/2 cup parmesan cheese, grated, for serving

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Chop the vegetables: Chop the mushrooms, carrots, leek greens, and celery.

(3) Cook the vegetables: Melt 2 tablespoons of butter in a large soup pot or Dutch oven over medium-high heat. Add the leek greens, mushrooms, carrots, celery, poultry seasoning, and salt and pepper. Cook until softened, 2-3 minutes. Add the remaining 2 tablespoons of butter and stir into the vegetables.

(4) Add the chicken: Add the chicken broth, chicken, rice, and Parmesan rind (if using) and a large pinch each of salt and pepper. Bring to a boil, then reduce the heat to a simmer, cover the pot and cook for 45 minutes until the rice is fully cooked. Remove the chicken and shred it with two forks, then return it to the pot.

Make-ahead note: At this point, you may turn the heat off and leave the soup covered for up to one hour. Reheat when ready to serve. Refrigerate if it will be longer than about an hour.

(5) Finish: Remove the parmesan rind and bay leaf (if used). Grate the parmesan.

(6) Plate and serve: Serve in bowls with a generous sprinkle of fresh grated Parmesan cheese and some crusty sourdough bread on the side.

Eat and enjoy every bite because you can!

*Don’t have poultry seasoning? Make your own by combining 1 tablespoon dried parsley, 2 teaspoons each dried thyme and sage, 1/2 teaspoon dried rosemary. Voila! Poultry seasoning. (The most important flavors are the thyme and sage so if you don’t have parsley, don’t worry about it.)

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ soup recipes

Umami Chicken and Butternut Squash Ramen (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6 • Ok to make ahead: Steps 1-4

There’s plenty of umami in this soup with miso and soy sauce, and plenty of comfort with the ramen noodles and the butternut squash. Add to that the creamy coconut milk and you’ve got a trifecta of delicious flavors all wrapped into one great pot of soup. Except for roasting the squash, it’s all cooked up in one pot so it’s easy to make and easy to clean up. Perfect for a winter’s evening when you want a warm and comforting meal.

Ingredients

3/4 pound boneless skinless chicken breast, cut into 2 or 3 equal pieces if it’s quite large

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

1/3 cup gluten-free sodium soy sauce

1/4 cup red miso paste

1 cup oyster mushrooms, chopped

1 tablespoon fresh ginger, grated

1 tablespoon Chinese 5 spice

1 teaspoon black pepper

2 teaspoons maple syrup (omit for lower carb version)

14-ounce can coconut milk

4 squares gluten-free ramen noodles, (I used Lotus Foods Millet and Brown Rice Ramen noodles) - substitute cooked spaghetti squash for lower carb version

3 cups baby spinach, washed and stemmed

Ingredients: Roasted Butternut Squash

2 cups butternut squash cut into bite-size cubes

2 tablespoons extra virgin olive oil

1 tablespoon spicy curry powder

Kosher salt and black pepper

1 soft boiled egg per person, for serving

Grated carrots, chopped green onions (green part only), and cilantro, for serving. (Omit carrots for lower carb version)

Directions

(1) Prepare: Preheat the oven to 425 degrees F. Peel and cube the butternut squash. Wash and stem the spinach. Cut the chicken breast into 2 or 3 equal-size pieces if it’s very large.

(2) Roast the squash: On a rimmed baking sheet, toss together the squash, olive oil, curry powder, salt, and pepper. Bake for 15 minutes, or until the squash is easily pierced with a fork.

(3) Cook the chicken: In a large soup pot or Dutch oven, combine the chicken, chicken broth, 1 cup water, soy sauce, red miso paste, chopped mushrooms, ginger, Chinese 5 spice, pepper, and maple syrup, stir well. Set over medium heat and bring to a simmer, reduce the heat to medium-low and simmer 10-15 minutes or until the chicken is cooked through and shreds easily.

(4) Finish: Once the chicken is cooked, remove it to a cutting board and use two forks to pull the chicken into shreds and then return it to the soup pot. Bring the soup to a boil over medium-high heat. Stir in the coconut milk, spinach, and roasted squash.

Make-ahead note: If you aren’t going to serve the soup right away, you can let it cool and the reheat and add the ramen noodles before you plan to serve it.

(5) Add the Ramen noodles: Put the ramen noodles in the broth and push down until the noodles are submerged. Cook for 3-5 minutes, until the noodles are soft.

(6) Plate and serve: Ladle the soup into bowls and top with grated carrots, chopped green onions (green part only), and cilantro.

(7) Storage: If you have leftovers, remove the noodles and store them separately so they don’t absorb the liquid and become mushy. Simply add the noodles back in when you’re ready to reheat.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ soup recipes

Ice Cream with Dark Chocolate Balsamic Reduction (Low FODMAP)

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

When your friend gives you Dark Chocolate Balsamic Vinegar of course you reduce it and put it on ice cream! And, Beckon Lactose-Free Sea Salt Chocolate Chip ice cream is the perfect ice cream to pair it with (though you could use any good lactose-free vanilla ice cream for this). Don’t expect it to taste like chocolate sauce, but trust me here, the subtly savory taste of the chocolate balsamic with the sweet ice cream and tart berries is an amazing flavor combination. Try it. I think you might love it!

Ingredients

1/2 cup Dark Chocolate Balsamic Vinegar (I used Stillwater Olive Oil Company)

1 scoops/person Lactose-free vanilla or vanilla chocolate chip ice cream (I used Beckon Lactose-free Sea Salt Chocolate Chip)

Fresh raspberries or strawberries (both are delicious so use whatever is in season)

Directions

(1) Make the balsamic reduction: In a small saucepan, add the balsamic vinegar and place over medium heat. Bring to a gentle boil then turn the heat down and let bubble for about 5 - 8 minutes until the reduction is thick enough to coat the back of a spoon (it will thicken more as it cools).

(2) Cool the balsamic reduction: Pour the reduction into a small bowl and let sit at room temperature until ready to use. Or, if you’re in a hurry to taste this delicious dessert, put it in the freezer to cool for about 5 minutes (check it and stir it so it doesn’t get too cold to drizzle).

(3) Plate and serve: Scoop the ice cream and drop the berries on top. Drizzle with the balsamic reduction.

Eat and enjoy every bite because you can!

Recipe note: The low FODMAP serving of balsamic vinegar is 1 tablespoon which is why this recipe is set to serve 8.

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ dessert recipes

Crock Pot (or not) Herbed Chicken and Wild Rice (Low FODMAP)

15 Minutes prep • 50 Minutes stove • 2-3 Hours crock pot • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-4

Sage, thyme, wild rice, and vegetables all cooked in one pot come together into a comforting and delicious weeknight or any night meal. Perfect for a winter evening, this meal will warm you from the inside out. This dish is so easy to make and sure to please everyone. Leftovers are wonderful no matter how you heat them, but I like them best baked with some gruyere or sharp cheddar cheese on top.

Ingredients

2 tablespoons garlic-infused olive oil, divided

2 pounds boneless, skinless chicken thighs

2 teaspoons dried thyme

1 teaspoon dried rosemary

1 teaspoon paprika

1/4 teaspoon cayenne pepper

4 tablespoons salted butter

8 leaves fresh sage

1 1/2 cups wild rice blend

1 bunch green onions (green part only), chopped

2 cups finely chopped oyster mushrooms

1 tablespoon dried chives

3 medium carrots, cut into 1 inch pieces

1/2 cup chopped celery

3 1/2 cups low FODMAP chicken broth (I use Whole Foods Organic 365 chicken broth or Gourmend low FODMAP Organic Chicken Broth - use code IBSGC15 for 15% discount)

1 parmesan rind (optional)

Optional fresh thyme for serving

Kosher salt and black pepper

Directions

(1) Prepare the chicken: This step is optional but results in a more flavorful and tender chicken. Remove chicken from the package, and put it in one layer on a rimmed plate or baking dish. Season both sides of each piece lightly with Kosher salt (about 1/4 - 1/2 teaspoon per side). Cover the dish with plastic wrap and refrigerate until ready to use, ideally about 4 hours before cooking or overnight.

(2) Prepare: Wash and chop the vegetables.

(3) Sear the chicken: In a large oven-safe skillet, heat 1 tablespoon garlic-infused olive oil over high heat. When hot, add the chicken and sprinkle with the thyme, rosemary, paprika, and cayenne. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook the chicken on both sides until golden, 3-5 minutes each side. During the last 2 minutes of cooking, add the butter, and sage around the chicken pieces and allow the butter to brown around the chicken. Remove the chicken and sage from the skillet to a plate.

(4) Toast the rice: To the same skillet, add 1 tablespoon garlic-infused olive oil, the wild rice, green onions, carrots, mushrooms, celery, and dried chives. Season with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook 1-2 minutes, then add the broth to the pan. Bring to a boil.

Preheat the oven to 425 degrees F.

Note: If cooking in a crockpot, at this point, add everything to your crock pot then add the chicken and any juices on the plate. Add the parmesan rind if using. Cover and cook on low for 5-6 hours or on high for 2-3 hours.

(5) Cook the chicken: Slide the chicken, and any juices left on the plate back into the skillet. Add the parmesan rind if using. Return to a boil. Cover the skillet and turn the heat down to the lowest setting possible and allow to cook for 30 minutes, until most of the liquid has cooked into the rice, but not all of it. Bake, uncovered for 20 minutes or until the rice is cooked. If it gets dry before it’s done cooking, add a bit more chicken broth to the pan.

(6) Plate and serve: To serve, put a generous scoop of rice and vegetables on each plate (or bowl) and serve with the chicken on top. Sprinkle with fresh thyme leaves (optional) and serve with some crusty sourdough bread on the side.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ main course recipes

Coconut Curry Sweet Potato Soup with Chicken Meatballs (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

With super flavorful meatballs, this creamy soup is hearty, gingery, and delicious. A great way to change things up for a weeknight or any night meal, it’s surprisingly simple to make and, except for the rice, you make it in one pot so clean up is easy too. Like many soups, this one improves with a bit of time. So make it ahead or plan to enjoy the leftovers as an even more delicious dish the next day.

Ingredients

2-4 tablespoons garlic-infused olive oil

1 pound ground chicken

1 bunch green onions, green part only, chopped

3 tablespoons fresh ginger, finely chopped and divided

2 teaspoons gluten-free soy sauce

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

2 tablespoons rice vinegar

1/8 teaspoon cayenne pepper

1 tablespoon yellow curry powder

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

1 sweet potato, peeled and cubed (about 1 cup)

2 cans (14 ounces each) coconut milk

2 cups baby spinach, stems removed

2 cups cooked jasmine white rice or short-grain brown rice

1/3 cup fresh cilantro, chopped

2 tablespoons gluten-free soy sauce

2 tablespoons salted butter

Juice of one lemon

Directions

(1) Prepare: Make the rice per package instructions. If you’re making brown rice (I love this soup with short-grain brown rice cooked in chicken broth) this will take nearly an hour so plan ahead. White rice will only take 20 minutes.

(2) Make the meatballs: In a bowl, combine the chicken, 1/2 of the chopped green onions, 2 tablespoons of the chopped fresh ginger, soy sauce, and a pinch of pepper. Coat your hands with a bit of oil, and roll the meat into small tablespoon-size balls (it will make 15-16 meatballs).

(3) Sear the meatballs: Heat the garlic-infused olive oil over medium heat in a medium pot. Add the meatballs and sear until crisp, about 4-5 minutes, turning them 2-3 times. Remove the meatballs from the pan and set them aside.

(4) Make the soup: To the same pot, add the rice vinegar, cayenne, curry powder, 1/2 of the green onions, and 1 tablespoon of the chopped ginger. Cook for about 1 minute. Stir in the chicken broth and sweet potatoes. Cover and cook over medium heat until the potatoes are tender (about 10 minutes). Add the coconut milk and spinach. Simmer, uncovered for another 5-10 minutes, until thickened slightly. Add the meatballs back into the soup.

(5) Finish: Stir in the cilantro, soy sauce, butter, and lemon juice. Heat until the butter is melted. Taste and season with additional salt and pepper if needed.

(6) Plate and serve: Divide the rice among bowls and ladle the soup and meatballs over the top. Sprinkle with fresh cilantro.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ main course recipes

Sweet Sourdough Bread Pudding with Buttery Hard Sauce (Low FODMAP)

45 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-4

Good bread pudding is creamy and rich, with a lightness you can’t get from a traditional egg pudding. This bread pudding is no exception. It’s sweet and delicious, and the bread cubes hold their shape so the top layer even gets a bit of buttery crispness to it. The sauce adds yet another dimension of wonderful flavor so don’t skip it! (You can leave the liquor out if you like.) You will, of course, use sourdough bread in this recipe — which adds even more to the delicious complexity of the blended flavors.

This is an exclusive recipe just for recipe club members.

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

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Sausage and Winter Vegetable Soup with Rosemary Bacon Croutons (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-4

There’s nothing like a hearty bowl of soup to warm you up on a chilly day. This soup is a wonderful combination of flavors and colors and it will warm you from the inside out. The “sausage” in the soup is my special combination of seasonings blended with ground chicken so you can enjoy it without consequences. The rosemary bacon makes a delicious topping in place of croutons. This soup is easy to make and even tastes better the second day—so make it ahead and save some time.

Ingredients

2 tablespoons garlic-infused olive oil

1 pound ground chicken

2 1/2 teaspoons sausage seasoning (1/2 teaspoon each Thyme, Rosemary, Marjoram, Basil, and fennel seed)

1 bunch green onions (green part only), chopped

3 medium carrots, chopped (omit or swap 1 cup chopped kale for lower carb version)

1 red bell pepper, chopped

1 tablespoon fresh (or 1 teaspoon dry) rosemary, chopped

1 tablespoon fresh (or 1 teaspoon dry) thyme, chopped

1 teaspoon dry oregano

1/2 teaspoon crushed red pepper flakes

1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 tablespoons tomato paste

28 ounces crushed tomatoes

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

1/2 cup dry white wine such, as Chardonnay, Pinot Grigio, or Sauvignon Blanc

1 Parmesan rind (optional but a great flavor enhancer)

3/4 cup dry gluten-free orzo pasta (you may use another pasta, or cooked white or brown rice) - omit for lower carb version

Chopped kale or fresh thyme leaves, for serving

1/2 cup parmesan cheese, shaved, for serving

Ingredients: Rosemary Bacon

4 slices thick cut bacon, chopped

1 tablespoon fresh rosemary, finely chopped

Directions

(1) Prepare: Chop the green onions, carrots, rosemary, and kale.

(2) Cook the “sausage” and vegetables: Heat the olive oil in a Dutch Oven or large skillet over medium heat. When the oil shimmers, add the ground chicken and break up and cook until just cooked through (about 5 minutes). Add the sausage seasoning, green onions, bell pepper, and carrots and cook for a couple of minutes, stirring frequently. Stir in the rosemary, thyme, oregano, red pepper flakes, and salt and pepper. Cook for another 2-3 minutes.

(3) Make the soup: Add the crushed tomatoes, tomato paste, chicken broth, bring to a boil, add the white wine, and then turn down to a simmer. Simmer, uncovered, 15 minutes. Add the chopped kale and the orzo and cook another 15 minutes until the orzo is al dente, stirring often.

(4) Make the rosemary bacon: While the soup is cooking, cook the bacon in a skillet over medium heat until crisp, about 5 minutes. During the last minute of cooking, add the rosemary to the cooking bacon and cook for one minute. Remove the bacon. If there's excess bacon grease, drain off all but about 1 tablespoon.

Make-ahead note: At this point, you may let the soup and the bacon cool, then cover and keep in the fridge for up to 2 days. To reheat, remove from the fridge and cook over medium heat, stirring frequently. Add more chicken broth if it’s a bit thick.

(5) Plate and serve: Serve hot with fresh thyme or chopped kale, shaved parmesan, and rosemary bacon sprinkled on top. Serve some whole grain sourdough alongside for an excellent dipping combination.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ soup recipes

Rosemary Cheddar Savory Biscotti (Low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 • Ok to make ahead: Steps 1-3

We all know sweet biscotti and coffee make a wonderful combination. So why not savory biscotti and soup? When my client asked me if I had a recipe for savory biscotti, I decided it sounded great and I would have to create one! This recipe, featuring sharp cheddar cheese and fragrant fresh rosemary, with just enough cayenne to give it a bit of heat, makes a perfect dipper for your favorite soup.

Ingredients

2 eggs

1 cup grated Extra Sharp Cheddar cheese

1/4 cup grated Parmesan cheese

1 cup gluten-free flour, plus more as needed

1/2 teaspoon baking powder

3/4 teaspoon Kosher salt

1 teaspoon dry rosemary

1/8 teaspoon cayenne, or to taste

Directions

(1) Prepare: Preheat the oven to 350 degrees F and line a baking sheet with parchment paper. Grate the cheeses.

(2) Blend the liquid ingredients: Put the eggs and cheese in a food processor and process until yellow and thick, about a minute. Add the flour, baking powder, salt, rosemary, and cayenne and process for about another minute until the dough is well blended and comes together.

(3) Shape the dough: Turn the dough out onto a lightly floured surface and gently knead it and shape it into an 8- to 10-inch log, Transfer to the prepared baking sheet and gently flatten.

(4) Bake: Put the baking sheet in the oven and bake until the log begins to color and is firm to the touch, 20 to 25 minutes. Cool for about 10 minutes, then cut on the bias (diagonal) into half-inch slices. Lay the slices flat on the prepared baking sheet and bake until crisp and toasted, 15 minutes; turn and toast the second side for another 10 to 15 minutes. Cool completely before serving.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ appetizer recipes

What You Need to Know About Bread and IBS

When you have IBS you are often advised to become “gluten-free” and bread is the first thing to go from your diet. I love a good whole grain bread and I’m here to tell you (or remind you if you already know) that a low FODMAP diet is not intended to be gluten free! As discussed in my previous article, Gluten vs Fructans Who’s the Culprit the FODMAP trigger in bread is the Fructan, not the gluten. That’s not to say some of us with IBS aren’t also sensitive to gluten itself—but that’s a separate issue.

There’s more to bread than meets the eye, especially for those of us with IBS, and this article (written by my amazing sister, Sarah Aitken, RN, MS, WHNP/FNP for her Game Changer Program) is going to help you understand how and why your body responds differently to different types of bread so you can steer your eating towards the best bread choices for you.

Did you know, when you eat a piece of regular white bread, or regular whole wheat bread, you are converting the starches in that bread immediately to sugar (glucose)? And, when you do that, your blood sugar rises higher and faster than if you just ate a piece of candy?! What happens next? You get a drop in your blood sugar which leads to feeling tired and low energy. Then, you might reach for a cup of caffeinated coffee—which in turn triggers your gut. It’s a classic combination that leads IBS sufferers into a self-induced flare-up or an afternoon of exhaustion.

But, lucky for us, there are amazing breads that have a much less powerful effect on our blood sugar and on our gut!

Kale Salad with Cranberries and Maple Walnuts (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-5

A delicious and beautiful make-ahead salad to brighten up any meal. What? Make ahead salad? Yes. I said that. This salad actually improves with time so make it the day before for the perfect balance. The combination of the candied nuts, bacon, and cranberries gives this salad a wonderful savory/sweet balance. The base of kale and arugula ensures the salad is packed with powerful greens. Don’t like bacon or cranberries? Leave them out! It will still be delicious.

Ingredients: Salad

6 slices thick-cut bacon, chopped (optional)

1 cup Sweet and Savory Candied Maple Walnuts

4 cups shredded kale

2 cups baby arugula

1/2 cup shaved parmesan cheese

3/4 cup dried cranberries

Ingredients: Cider Vinaigrette

1/3 cup extra virgin olive oil

1/4 cup apple cider vinegar

1 tablespoon maple syrup

1 tablespoon fresh thyme leaves

2 teaspoons fresh orange zest

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/4 teaspoon crushed red pepper flakes

Directions

(1) Prepare: Preheat the oven to 400° F. Line a rimmed baking sheet with foil and lay out the bacon slices in one layer (if using).

(2) Cook the bacon: Bake 8-10 minutes, until the bacon is crisping, watch closely so it doesn’t burn. Remove from the oven and lay on paper towels to cool. Once cool, chop the bacon and set aside.

(3) Make my Sweet and Savory Candied Maple Walnuts or other candied nuts you enjoy.

(4) Make the salad: Wash, dry, and shred the kale. Wash and dry the arugula. Shave the parmesan cheese (with a vegetable peeler). In a large salad bowl, combine the kale, arugula, grated cheese, and cranberries.

(5) Make the vinaigrette: Combine all ingredients in a glass jar or small bowl and shake or whisk to combine.

Make-ahead note: At this point, you may put everything in the refrigerator and keep for about 6 hours before finishing and serving.

(6) Finish: Pour the vinaigrette over the salad, tossing to combine. Top the salad with shaved Parmesan, candied walnuts, and bacon. Serve immediately or keep in the fridge until ready to serve. Leftovers will keep well for 2-3 days. This salad is delicious leftover so don’t be afraid to make it in advance and keep it for a day or two.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ salad recipes

Sweet and Savory Candied Maple Walnuts (Low FODMAP)

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

These are the simplest and best, candied walnuts you will ever make! Eat them plain, tossed on a salad, alongside your next cheeseboard, or on top of your overnight oats. No matter how you eat them, you will love them. Keep in mind the low FODMAP serving size of walnuts is ten halves. So don’t eat them all in one sitting — even though you might want to.

This is an exclusive recipe just for recipe club members.

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

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

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ appetizer recipes

Happy Belly Hummus (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 8 • Ok to make ahead: Steps 1-2

Creamy and delicious, with all the flavor of traditional hummus, but low FODMAP so you can enjoy it! Serve it with my amazing seed crackers, my sourdough crostini, cut vegetables, or whatever you like! You can even use this hummus as a sandwich spread and then pile it up with your favorite low-FODMAP ingredients. Keep the serving size in mind as 1/4 cup of garbanzo beans is a low FODMAP serving so don’t eat more than 1/8 of this recipe in one sitting!

Ingredients

1 (15-ounce) can garbanzo beans, chilled

1 lemon, juiced

1 tablespoon tahini (sesame seed “butter”)

1/4 cup lactose-free sour cream

1 tablespoon pine nuts

3 tablespoons garlic-infused olive oil

1 teaspoon Kosher salt

1/2 teaspoon ground cumin

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt

Directions

(1) Prepare: Drain and rinse the garbanzo beans.

(2) Blend: Put all ingredients in a blender or food processor and blend for 1 to 2 minutes. Add 1 tablespoon of water or additional lemon juice or garlic olive oil if needed for better consistency.

(3) Plate and serve: Serve with my amazing seed crackers, my crisp sourdough crostini, cut vegetables, or whatever you like! You can even use this hummus as a sandwich spread and then pile it up with your favorite low-FODMAP ingredients.

For an extra fancy touch, sprinkle with paprika and sesame seeds.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ appetizer recipes

Pumpkin Mac & Cheese With Crispy Sage (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Steps 1-3

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes. And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Ingredients

2 tablespoons salted butter

1 tablespoon fresh thyme leaves

12 - 18 small fresh sage leaves

1 pound gluten-free past such as Rummo Gluten-free Fusili

4 cups low FODMAP chicken broth such as Whole Foods Organic 365 (or water)

1 cup lactose-free whole milk

3 ounces lactose-free cream cheese

1 cup pumpkin puree

2 cups shredded sharp cheddar cheese

1 cup shredded gruyere cheese

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

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

1 teaspoon paprika

1/4 teaspoon cayenne pepper

Kosher salt and black pepper

Directions

(1) Toast the sage: Melt the butter with the thyme, and the sage in a large pot or Dutch Oven set over medium heat. Allow the butter to brown as the sage gets crisp, about 3 minutes. Once browned, remove the sage leaves and set aside.

(2) Cook the pasta: To the pot, add the pasta and toss with the butter and herbs in the pot. Add 4 cups of low FODMAP chicken broth (or water for a vegetarian option) and bring to a boil over high heat. Add 1 1/2 teaspoons of salt. Cook, stirring occasionally, for 8 minutes. Do not drain the water. Stir in the milk, cream cheese, and pumpkin, and cook until the cream cheese has melted and the pasta is al dente, about 4-5 minutes more.

(3) Grate the cheese: While the pasta is cooking, grate the cheddar and gruyere cheeses.

(4) Add the cheese: Add the grated cheese, Smoke N Sanity Essence of Onion and Essence of Garlic salts, paprika, and cayenne, and stir until melted and creamy. Remove from the heat.

(5) Finish: Taste and season with additional salt and pepper if needed. If the sauce seems too thick, add ¼ cup milk or water to thin it a bit.

(6) Plate and serve: Divide the mac and cheese between bowls. Top with black pepper and crispy sage.

Eat and enjoy every bite because you can!

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

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

Link note: This post contains 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. 

More Deliciously Low FODMAP™ main course recipes