Vegan Miso Veggie Bowl (Low FODMAP)

15 Minutes prep • 55 Minutes cook (if using brown rice) • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3

I dare you to try not to love this delicious combination of vegetables, rice, and amazing miso sauce. Even if you’re a devout hater of all things vegan—this one is going to win you over. The combination of crunchy, creamy, and dreamy is simply impossible not to love. So, whip this up for your next dinner with family or friends. You can make the rice ahead of time and keep it warm to save most of the cooking time. Want to make a low-carb version? Skip the rice and add more plants!

Ingredients: Veggie Bowl

1 cup short-grain brown rice, cooked per package instructions

1 cup edamame, cooked per package instructions

1 tablespoon toasted sesame oil

1 tablespoon extra-virgin olive oil

1 pound oyster mushrooms, chopped

1/2 teaspoon each Kosher salt and black pepper, or to taste

1 tablespoon butter (leave out for vegan version)

1 cup red cabbage, sliced thinly

1/2 cup carrots, cut into matchsticks or shredded

1 cup shredded daikon, cucumber, or jicama

1 avocado, cubed

2 cups baby spinach, long stems removed and roughly chopped

Green onion greens, toasted sesame seeds, and sprouts for serving (all optional)

Ingredients: Dressing

1/4 cup garlic-infused olive oil

3 tablespoons toasted sesame oil

3 tablespoons rice vinegar

2 tablespoons gluten-free low-sodium soy sauce

1-2 tablespoons maple syrup (to your taste)

2 tablespoons white miso

2 tablespoons water

2 teaspoons fresh ginger, grated

Directions

(1) Prepare: Get the brown rice cooking. Cook the edamame per package instructions. Chop or shred the veggies as indicated.

(2) Make the dressing: put all ingredients in a blender or glass jar and blend or shake well until smooth.

(3) Cook the mushrooms: In a large skillet over medium heat, add the oil. When the oil is hot, add the chopped mushrooms, salt, and pepper. Sear the mushrooms in one layer (you may have to do 2 batches if your pan is small), browning each side. At the end of the cooking time, add the butter (if using) and let it melt. Toss the mushrooms in the butter. Set the cooked mushrooms aside on a plate.

(4) Plate and serve: Divide warm rice among bowls. (Shallow wide bowls work best for this presentation.) Top with a handful of baby spinach. On top of the spinach, arrange the edamame, cabbage, carrots, daikon, avocado, and mushrooms. Top with scallions, sprouts, and toasted sesame seeds. Drizzle generously with the dressing.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegan recipes

Creamy Vegan Wild Rice and Veggie Soup (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Lactose-free • Gluten-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-5

I used to be one of those people who saw “vegan” and thought “No way, that’s going to be terrible.” Well, that is no longer the case and now that I have embraced a plant-forward approach to much of my cooking, I have started developing vegetarian and vegan recipes worthy of the IBS Game Changer name! This soup is no exception. Super flavorful, creamy, and hearty without any animal products at all! And this soup has 15 different plants in it as written, and you could even throw a few more in there for good measure if you like. I hope you try it and you love it as much as I do.

Ingredients: Creamy Base

1 cup full-fat (unsweetened) coconut milk

1/3 cup activated (aka sprouted) cashews (no more than 40 nuts)

2 tablespoons white miso paste

2 teaspoons Dijon mustard

Ingredients: Soup

2 tablespoons garlic-infused olive oil

1 bunch green onions, green part only, chopped

1 celery stalk, chopped

1 large carrot, chopped

8 ounces oyster mushrooms, chopped

7 ounces (about 1/2 block) Firm Tofu, cubed (optional)

1 teaspoon Kosher salt

1 tablespoon dry rosemary

1 tablespoon dry thyme

1 cup canned cannellini beans, drained and rinsed

1/4 teaspoon black pepper

4 cups water

1 cup raw wild rice blend (about 2 cups cooked)

3 tablespoons fresh lemon juice

1 tablespoon gluten-free soy sauce

4 cups chopped baby spinach, long stems removed (or you can use kale if you prefer)

Red pepper flakes for serving, optional

Directions

(1) Prepare: Cook the rice per package instructions. Chop the green onion greens, celery, carrot, and mushrooms. Drain the tofu (if using).

(2) Make the creamy base: Place the coconut milk, cashews, miso paste, and Dijon mustard in a blender or mini food processor and process until smooth. Set aside.

(3) Saute the vegetables: Heat the garlic-infused olive oil in a medium-large Dutch oven or soup pot over medium heat. Add the green onion greens, celery, carrot, mushrooms, and salt. Stir to combine. Cook, stirring occasionally, until the mushrooms are tender, about 8 to 10 minutes.

(4) Make the soup: Add the rosemary and thyme to the pan and let sizzle for about 30 seconds. Then add the cannellini beans, black pepper, and water. Stir again. Cover and simmer for 20 minutes.

(5) Finish: Stir in the creamy base, cooked rice, 3 tablespoons lemon juice, and spinach. Add the cubed tofu (if using). Simmer over low heat until the spinach (or kale) is wilted, about 2 - 5 minutes. Add additional seasoning to taste.

(6) Plate and Serve: Serve with more lemon juice, parsley, and a sprinkle of red pepper flakes, if you like.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegan recipes

Creamy Baked Chicken Meatballs and Pasta (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

These chicken meatballs aren't just delicious, they're the perfect combination of tender chicken, aromatic herbs, and savory spices. Baked in one pan alongside vibrant greens and atop creamy pasta, this dish is no ordinary meal. Prepare to indulge in a satisfying one-pan/one-bowl meal that will delight you and your family and nourish your body.

Ingredients

2 pounds ground chicken, pork, or turkey

1 tablespoon Dijon mustard

1 cup leek greens, chopped

1/2 cup grated Parmesan

2 teaspoons Smoke N Sanity Essence of Garlic salt (use code IBSGC 15 for 15% discount)

2 teaspoons dried rosemary

1 teaspoon smoked paprika

1/2 - 1 teaspoon Kosher salt

1/2 teaspoon black pepper

3 tablespoons extra virgin olive oil

1 1/2 tablespoons finely chopped lemon peel

1 1/2 tablespoons fresh dill, chopped

Pinch (or more) Red pepper flakes

12 ounces dry gluten-free pasta such as Delallo Orzo or Quinoa Fusilli

2 cups water or chicken broth (I use Gourmend Low FODMAP Chicken Broth - use code IBSGC15 for 15% discount)

1/4 cup Miren (rice wine) or dry white wine

1/2 cup heavy cream or canned full-fat coconut milk

3 cups kale, stems removed and leaves chopped, or spinach

1 cup gruyere or cheddar, grated

Directions

(1) Prepare: Preheat the oven to 450 degrees F. Clean and chop the leek greens and kale (or remove stems from spinach and chop if using that instead).

(2) Season the meat: Combine dijon, leek greens, garlic salt, rosemary, smoked paprika, salt, pepper, and parmesan in a bowl. Once blended, add the chicken and blend well with your hands to combine the seasonings with the meat thoroughly. Roll the meat in tablespoon size balls (will make about 24 meatballs).

Make ahead note: If you aren’t going to cook them right away, put the meatballs in the refrigerator until ready to bake.

(3) Prepare to bake: Combine the olive oil, lemon peel, dill, and red pepper flakes. Spread across the bottom of a 9 x 13-inch baking dish. Lay the meatballs on top of the lemon oil mixture. Bake for about 10 minutes until just starting to get crisp.

(4) Add the pasta: Remove the meatballs from the oven. Reduce the oven temperature to 400 degrees F. Flip each meatball over. Add the dry pasta. Pour over 2 cups of water or chicken broth and the miren or wine. Stir to combine without breaking up the meatballs. Put the chopped kale or spinach on top of the meatballs.

(5) Bake: Bake for 12 - 15 minutes until most, but not all, of the liquid has cooked into the pasta. Remove from the oven and stir the pasta around to prevent it from sticking together. Add the cream, and stir again. then sprinkle the grated cheese over the top. Bake for another 10 minutes until the cheese has melted and the sauce is bubbling around the meatballs.

(6) Plate and serve: Serve topped with fresh dill, basil, and red pepper flakes (optional).

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Ginger Sesame Beef (Low FODMAP)

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

This recipe works magic on simple flank steak, rendering it as tender as filet mignon. With a miso-based ginger sesame marinade and a savory sauce that bursts with flavor, every bite is simply delicious. Serve it up with steamed rice, some roasted vegetables, and a simple cucumber salad and you’ll have a meal fit for company that’s easy enough to make for the family on a weeknight.

Ingredients: Marinade

2 tablespoons toasted sesame oil

2 tablespoons red or white miso paste

1/4 cup gluten-free, low-sodium soy sauce

1 heaping tablespoon fresh ginger, peeled and grated

2 teaspoons maple syrup

1/2 teaspoon red pepper flakes

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

2 tablespoons chopped green onion greens

Ingredients: Steak

1 pound flank steak, sliced into 1/4 inch slices

2 tablespoons toasted sesame oil

Ingredients: Veggies

1 cup leek greens, chopped

2 - 3 cups broccoli florets

1 medium sweet potato, peeled and chopped

2 medium zucchini, chopped

1 - 2 tablespoons olive oil or garlic-infused olive oil

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

Ingredients: Spicy Mayo

1/2 cup mayonnaise (I use avocado Mayonnaise)

1 teaspoon toasted sesame oil

1 teaspoon lime juice

1-2 tablespoons gluten-free, low-sodium soy sauce

Directions

(1) Prepare the beef: This step is optional but results in a more flavorful and tender steak. Remove the steak from the package, and put it on a rimmed plate or baking dish. Season both sides lightly with Kosher salt (about 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) Marinate the beef: Combine all marinade ingredients in a medium-sized bowl. Whisk to combine. Slice the beef and add it to the bowl with the marinade and stir to combine. Set aside for at least 15 minutes. If it’s going to be longer than that, put it in the refrigerator.

(3) Prepare: Preheat the oven to 425 degrees F. Line a baking sheet with parchment or oil on the surface of the pan. Chop the veggies. Slice the beef in about 1/4-inch thick slices. Steam the rice, if using. Make the spicy mayonnaise.

(4) Roast the vegetables: Toss the chopped vegetables with the olive oil, salt, and pepper on the prepared sheet pan, or in a bowl. Spread the vegetables in one layer on the prepared pan. Put the pan in the oven and roast for about 20 minutes until all vegetables are tender. Toss halfway through to prevent burning.

(5) Cook the beef: In a large frying pan, set over medium-high heat, add 2 tablespoons toasted sesame oil. When hot, add about half the sliced and marinated beef to the pan in one layer. As it cooks, use two forks to lay each slice of beef flat in the pan. After about 1 minute of cooking begin flipping the beef slices over. Let brown briefly on the other side, then remove from the pan. Repeat with the remainder of the beef until it is all nicely browned. This should be a quick process to keep the meat tender.

(6) Plate and serve: Serve the roasted veggies and steak with a generous drizzle of spicy mayo overall. If you like, you may serve the steak over rice and the veggies alongside.

Eat and enjoy every bite because you can

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

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

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

More Deliciously Low FODMAP™ main course recipes

Sheet Pan Miso Glazed Chicken and Veggies (Low FODMAP)

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

I love a good sheet pan dinner that cooks all together and comes out smelling and tasting delicious! This recipe is easy and pretty quick to make. You can modify or add to the list of vegetables according to what you have on hand which makes it a great recipe to clean out the refrigerator. Perfect for a weeknight dinner or any night dinner.

Ingredients: Marinade

2 tablespoons toasted sesame oil

2 tablespoons white or red miso paste

1/4 cup gluten-free low-sodium soy sauce

1 tablespoon freshly grated ginger

1 teaspoon Gourmend Garlic Scape Powder or Smoke N Sanity Essence of Garlic Salt (use code IBSGC15 for 15% off for both products)

2 teaspoons maple syrup

1/2 teaspoon red pepper flakes

2 tablespoons chopped green onion greens

Ingredients: Chicken & Veggies

2 pounds boneless skinless chicken breasts

2 tablespoons garlic-infused olive oil

2-3 small sweet potatoes, peeled and sliced into 1/4-inch slices

2 medium zucchini, quartered

2 medium summer squash, quartered

1 cup oyster mushrooms, chopped

1/2 teaspoon Kosher salt

1/2 teaspoon black pepper

2 tablespoons sesame seeds

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: Preheat the oven to 450 degrees F. Chop green onion greens, peel, and grate the ginger. Peel and slice the sweet potatoes. Quarter the squash and chop the mushrooms. Prepare a rimmed baking sheet by drizzling it with a couple of teaspoons of olive or avocado oil and spreading it evenly over the bottom of the pan.

(3) Make the marinade: In a small mixing bowl, combine the sesame oil, miso paste, soy sauce, ginger, garlic scape powder or Essence of Garlic Salt, maple syrup, chili flakes, and green onion greens. Add the chicken and flip several times to coat and immerse. Let sit in the marinade for about 15 minutes (it’s ok to skip this step if you are pressed for time).

(4) Prepare the veggies: In a mixing bowl, combine the sweet sliced potatoes, quartered squash, and chopped mushrooms. Toss with 2 tablespoons garlic-infused olive oil, 1/2 teaspoon Kosher salt, and 1/2 teaspoon black pepper. Spread in one layer on the prepared baking sheet.

(5) Bake: Lay the chicken over the veggies and drizzle the chicken with a bit of the marinade. Sprinkle the chicken with sesame seeds. Bake for 20 minutes, until the chicken is just cooked through (165 degrees F on an instant-read thermometer inserted in the thickest part) or when the juices run clear when you cut through the cooked chicken breast.

(6) Plate and serve: Serve the chicken, sweet potatoes, and veggies as is, or over bowls of my Best Coconut Rice.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Good News About Avocado and FODMAPs

I don’t know about you, but I love avocados and I push the limits on how much I eat. I have noticed I can definitely tolerate more than the 1/8 avocado serving size recommended (previously) in the Monash app. Now I know the reason for that. The Monash FODMAP team (always dedicated to keeping the low FODMAP diet science current and accurate) recently re-tested avocados for FODMAP content and they made an interesting discovery. Avocados, a food analyzed over 15 years ago when the diet was initially developed, surprisingly are not high in sorbitol as previously thought. They are high in a unique sugar polyol called perseitol.

Perseitol, unique to avocados, behaves similarly to sorbitol in the gut. More study of this unique polyol and its potential to trigger IBS symptoms is needed so Monash refrained from reclassifying avocados as low FODMAP for the time being. They did, however, increase the low FODMAP serving size so you can now confidently eat 1/4 - 1/3 of an avocado (up to 2.1 ounces) and that is still considered low FODMAP.

This discovery highlights the complexity of food science and emphasizes the importance of ongoing research in FODMAPs and IBS management. I am thankful Monash University continues to prioritize this science for all of our benefit!

For those missing avocados, I recommend doing your own tolerance testing to see if you truly can increase your avocado intake without triggering symptoms. Don’t know how to do that? I’m always here to help.

Stay tuned for more updates as the Monash team continues to delve into FODMAP science! Read the full article, including all the science, on the Monash Low FODMAP blog.

Looking for Low FODMAP recipes that include avocado? Head on over to my recipe club and type the word “avocado” in the search box. Voila! All my recipes that include avocado. You’re welcome. :-)

More Deliciously Low FODMAP™ tips and tools

Hot Cross Bun Waffles (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-4

This is a delightful twist on a classic Easter treat: Hot Cross Bun Waffles! These waffles infuse all the cozy warmth and spice of traditional hot cross buns into a crisp and delicious breakfast delight. Imagine the comforting aroma of cinnamon, nutmeg, and cardamom wafting through your kitchen as these waffles cook. Topped with a generous drizzle of melted butter and an orangey glaze, they're a surefire way to elevate your breakfast or brunch spread. Whether you're celebrating Easter morning or simply craving a cozy indulgence, these Hot Cross Bun Waffles are guaranteed to delight your taste buds and warm your soul.

Ingredients: Waffles

2 cups gluten-free flour

1 teaspoon Kosher salt

1 1/2 teaspoons baking powder

2 tablespoons granulated sugar

1/2 teaspoon ground cardamom

1/2 teaspoon cinnamon

1/2 teaspoon allspice

2 cups lactose-free milk

2 eggs, at room temperature

1/2 stick (4 tablespoons) unsalted butter, melted

1 teaspoon vanilla extract

1 teaspoon orange zest

1/4 cup currents (or raising roughly chopped)

Maple syrup and melted butter for serving

Ingredients: Orange Glaze

3/4 cup powdered sugar

1 teaspoon orange juice

1/4 teaspoon fresh grated nutmeg (optional)

Directions

(1) Prepare: Melt the butter, chop the raisins (if using), and zest the orange.

(2) Combine dry ingredients: Put flour, salt, baking powder, sugar, cinnamon, cardamom, and allspice in a medium mixing bowl and whisk to combine.

(3) Combine wet ingredients: In a separate bowl, whisk the milk, eggs, melted butter, and vanilla together.

(4) Blend the batter: Pour the blended wet ingredients over the dry ingredients and stir with a wooden spoon until well combined. Fold in the chopped raisins and orange zest. There’s no need to get all the lumps out.

Make-ahead note: At this point, you can let the batter rest while you preheat the waffle iron, or you can cover the bowl tightly with plastic wrap and keep it in the refrigerator for a day or so until you’re ready to cook the waffles. Bring the batter to room temperature before cooking the waffles so the batter will pour. Add additional milk or melted butter if the batter is too thick after chilling.

(5) Cook the waffles: Once your waffle iron is heated, ladle an equal amount in each segment of the waffle iron. Cook until crisp but not burned. Remove from the waffle to a cooling rack to keep it crisp.

(6) Plate and serve: Serve warm with a drizzle of warm syrup, melted butter, and orange glaze. Top with a sprinkle of grated nutmeg.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ breakfast recipes

Tuna Salad Lettuce Wraps (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Serves 2 • Ok to make ahead: Steps 1-2

This is the perfect energizing lunch. Protein, fiber, plants, and delicious flavor. It’s light and hearty at the same time. The almonds and celery give it a wonderful crunch while the capers provide a depth of flavor that isn’t always common in a tuna salad. And, capers are an especially good source of antioxidants like quercetin and rutin both of which have been well-studied for their ability to alleviate inflammation, enhance wound healing, and promote healthy blood sugar levels.

Ingredients

1 can skipjack tuna or yellowfin tuna in water or olive oil (these iare lowest in mercury but you can use any variety you like)

1/2 cup raw almonds, chopped

1/2 stalk celery, chopped

2 - 3 tablespoons avocado mayonnaise (or regular mayo is OK too)

1 teaspoon lemon juice

1 tablespoon (or more) capers, rinsed thoroughly and roughly chopped

1/4 teaspoon Kosher salt

1/4 teaspoon black pepper

6 whole leaves butter lettuce, washed and spun dry

Directions

(1) Prepare: Wash and spin dry the lettuce. Chop the almonds and celery. Rinse and chop the capers. Drain the water or oil out of the tuna.

(2) Make the salad: Combine all ingredients in a bowl using a fork to break up the tuna and blend the ingredients together. Taste and adjust seasoning with additional lemon juice, salt, or pepper if needed.

(3) Plate and serve: Spoon the tuna salad into the lettuce leaves and serve.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Sour Cream Blueberry Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-2

This is a classic. Tender cake with a crunchy streusel on top and in the middle with bright blueberries throughout. It’s comfort food that’s even more delicious when it’s warm with a bit of butter melting into it. Perfect for a slow Sunday morning with a cup of coffee and your slippers on. The kitchen will smell delightful so you’ll have to work fast before the house wakes up and realizes you’ve made something scrumptious!

Ingredients: Coffee Cake

1 stick (8 tablespoons) salted butter, at room temperature

1/2 cup granulated sugar

1 tablespoon lemon zest

1/2 cup lactose-free sour cream

1 tablespoon vanilla extract

3 large eggs, at room temperature

3/4 cup all-purpose gluten-free flour

1/4 cup gf Jules gluten-free flour (makes it lighter, but you can use all gluten-free all-purpose flour if you prefer)

3/4 cup almond flour

2 teaspoons baking powder

1/2 teaspoon Kosher salt

1 cup fresh or frozen blueberries

Ingredients: Streusel

1/2 cup light brown sugar

2 tablespoons gluten-free flour

2 tablespoons butter

Directions

(1) Prepare: Preheat the oven to 375 degrees F. Grease the bottom and sides of a 9-inch springform pan or (9 x 5-inch) loaf pan.

(2) Make the streusel: To make the streusel. Combine all ingredients in a bowl and mix until a crumble forms.

(3) Make the batter: In the bowl of your stand mixer, beat together the butter, sugar, and lemon zest until combined. Add the sour cream and vanilla, beating until smooth. Beat in the eggs, one at a time, until combined. Add the flour, almond flour, baking powder, and salt. Fold in the blueberries by hand so they don’t get crushed.

(4) Finish: Spoon half the batter into the prepared pan. Sprinkle 1/2 the streusel evenly over the batter. Add the remaining batter and then sprinkle evenly with the remaining streusel.

(5) Bake: Bake for 55-60 minutes, or until the center is just set and toothpick comes out clean.

(6) Plate and serve: Slice and serve warm with a pat of butter melting into the streusel topping.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ dessert recipes

Southwestern Beef and Veggie Skillet (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3

This 30-minute one-pan recipe is easy to make and so delicious, the whole family will love it. It packs a cornucopia of plants for your gut biome with as many as 14 different plants in the recipe as written. And, you can add some more if you want to! Serve it on its own or throw it in corn tortillas for some Southwest tacos. Leftovers make a great addition to scrambled eggs for breakfast or brunch.

Ingredients

1 tablespoon garlic-infused olive oil

1 cup green onion greens, chopped

1 pound ground beef, grass-fed organic preferred (or use ground chicken or turkey)

1 tablespoon plus 2 teaspoons chili powder

2 teaspoons ground cumin

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

1/2 teaspoon each Smoke N Sanity Essence of Garlic Salt and Essence of Onion Salt (Use code IBSGC15 for 15% discount)

2 cups peeled and diced sweet potato

1-2 cups oyster mushrooms, chopped

4 ounces canned diced green chilies

1/4 cup water

1 jalapeño pepper, seeds removed and chopped (optional)

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

1/4 cup tomato paste

1 medium zucchini, chopped

1 medium summer squash, chopped

3/4 cup shredded extra sharp cheddar cheese or gruyere

Optional for serving: chopped cilantro, lactose-free sour cream, and sliced avocado

Directions

(1) Prepare: Chop the green onion greens, peel and chop the sweet potato, remove the seeds and chop the jalapeño, chop the zucchini and summer squash, and grate the cheese.

(2) Cook the meat: Heat the garlic-infused olive oil in a large skillet over medium-high heat. Add the ground beef and chopped green onion greens and crumble the beef as it cooks. Add 1 tablespoon of chili powder, and 2 teaspoons of cumin, and season with salt, pepper, and Essence of Garlic Salt and Essence of Onion Salt. When the beef is fully browned and cooked, remove from the pan to a plate and set aside.

(3) Cook the veggies: If the pan has a lot of grease from the hamburger, wipe it out. Add the diced sweet potato, chopped mushrooms, green chiles, water, 1 cup of the chicken broth, and 1 teaspoon of chili powder, to the skillet. Stir everything together and cover it with a lid. Reduce heat and let it simmer for about 20 minutes or until the sweet potatoes are tender. Check it a few times and as the sauce cooks down, add more chicken broth and stir it in.

(4) Finish: Add the ground beef mixture to the sweet potatoes and stir everything together. Heat for 2 - 3 minutes until the meat is well heated.

Sprinkle with grated cheese and cover with the lid again for another minute or until the cheese is melted. (Note: if you don’t have a lid for your skillet, a cookie sheet works just fine.)

(5) Plate and Serve: Top with chopped cilantro, lactose-free sour cream, and/or avocado slices, and serve.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Herby Sourdough Baked Chicken (Low FODMAP)

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

This breadcrumb mixture featuring sourdough bread, capers, parsley, and lemon, is equally good on chicken or fish. It’s simple to make the crumb mixture in your food processor, and so easy to use. You can drizzle this chicken with my Easy Hollandaise Sauce, or just serve it as is alongside my Garlic Parmesan Roasted New Potatoes and one of my delicious salads.

Ingredients

4 small or 2 large chicken breasts

3 slices of real sourdough bread

1/2 cup fresh flat-leaf parsley

2 tablespoons chopped chives or green onion greens

1 tablespoon lemon zest (finely grated lemon peel)

1 tablespoon capers, rinsed and drained

1 tablespoon extra virgin olive oil, plus 1 tablespoon more for drizzling

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Directions

(1) Prepare the chicken: If the chicken breasts are quite thick, cut them horizontally to make two thin pieces out of the one thick breast. If you have the time, put the chicken 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: Preheat the oven to 400 degrees F. Line a rimmed baking sheet with parchment paper.

(3) Make the breadcrumb mixture: Roughly chop the bread slices and parsley, then put the bread, parsley, chives or green onions, lemon zest, capers, salt, and pepper in the bowl of your food processor. Process until the crumb is even and the ingredients are nicely blended together. Add the olive oil and pulse a few times to blend.

(4) Bake the chicken: Press 1/4 of the crumb mixture onto the top and sides of each piece of chicken to coat. Place the chicken on the prepared baking sheet. Drizzle with the extra olive oil. Bake for 20 - 30 minutes (depending on the thickness of the chicken breasts) until the internal temperature has reached 165 degrees F. Remove from the oven and let rest for a couple of minutes.

(5) Plate and serve: Serve with a drizzle of my Easy Hollandaise Sauce, or just as is alongside my Garlic Parmesan New Potatoes and one of my delicious salads.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Quick and Easy Hollandaise Sauce (Low FODMAP)

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

Hollandaise Sauce is one of those things that can raise a simple dish to a new level of taste, and visual appeal. It’s remarkably easy to make so don’t let its “fanciness” scare you off. Simple ingredients often produce the best results and this recipe is no exception. To make this sauce, you’ll simply heat the butter until it’s nice and hot, and stream it into the blended egg yolk mixture. Voila, you will have created a velvety smooth sauce you can put over eggs Benedict (or my Waffles Benedict 😊 ), or over steamed or roasted vegetables, grilled fish, or meat, or whatever you like! Feel free to double the recipe if you need more than one cup of Hollandaise.

Ingredients

3 egg yolks, at room temperature

1 tablespoon lemon juice  (or more to taste)

1 teaspoon Dijon mustard

1/2 teaspoon Kosher salt

1/2 cup salted butter, melted

Directions

(1) Prepare: Separate the eggs and put the egg yolks in a medium-sized mixing bowl or in the jar of a blender. Add the lemon juice, Dijon mustard, and salt. Whisk until well combined or blend on high for about 5 seconds.

(2) Melt the butter: In a small saucepan over medium heat, melt the butter until it’s quite hot (about 130 degrees F) but not starting to brown. Remove from heat.

(3) Make the sauce: While whisking constantly, slowly pour the hot butter into the egg yolk mixture until all the butter is fully incorporated. If using a blender, slowly pour the hot butter into the egg yolk mixture while the blender is running continuously at medium speed. If using an immersion blender, slowly pour the hot butter into the egg yolk mixture with the immersion blender, in the middle of the mixture, running on medium speed.

(4) Finish: Once all the butter is incorporated and your sauce is smooth, taste and add more salt if needed.

(5) Plate and serve: Drizzle over eggs Benedict (or my waffles Benedict), or over steamed or roasted vegetables, grilled fish or meat, or whatever you like!

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ sauce recipes

Garlic Parmesan Roasted New Potatoes (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2

These potatoes are the perfect way to welcome friends and family into your kitchen. You’ll know what I mean when you make them and your kitchen smells divine while they’re cooking. Delicious alongside just about anything, you’ll love the garlicky taste (without the FODMAPs thanks to Smoke N Sanity’s Garlic Parmesan Seasoning). Make these potatoes and chill them overnight for a fantastic potato salad base too.

Ingredients

12 medium or 20 small new potatoes

2 tablespoons extra-virgin olive oil

2 tablespoons Smoke N Sanity Garlic Parmesan Seasoning (Use code IBSGC15 for 15% discount)

1 cup extra aged gouda or parmesan, grated

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Fresh parsley, chopped, for serving (optional)

Directions

(1) Prepare: Preheat the oven to 400 degrees F. Grate the cheese, wash the potatoes and cut them in half. Line a rimmed baking sheet with parchment paper.

(2) Season the potatoes: Put the halved potatoes in a mixing bowl and drizzle with 2 tablespoons of olive oil. Toss to coat all potatoes. Sprinkle on the Garlic Parmesan seasoning, the salt, and the pepper, and toss again to coat the potatoes.

(3) Bake: Put the potatoes, flat side down, on the prepared baking sheet. Don’t worry about where the cheese ends up, it’s delicious however it cooks (under or on top of the potatoes). Bake for 20 minutes. Check for tenderness with a fork. If they are still pretty firm, cook another 3 - 5 minutes. The fork should easily slide into the potato.

(4) Plate and serve: Serve alongside your favorite main course. Sprinkle with chopped parsley if you like.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ side dish recipes

One Pot Cheesy Chicken Chili Mac (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6 • Ok to make ahead: Steps 1-3

A hearty blend of tender chicken, creamy butter beans, flavorful cheese, and a touch of cream, all infused with the vibrant flavors of tomatoes and smoky seasonings. This delicious chili mac promises to delight your taste buds and warm your soul with every spoonful. Perfect for cozy evenings or gatherings with loved ones, it's a comforting and satisfying dish that's sure to become a favorite. Don’t be afraid of the poblano chili. Once you take the seeds out, it’s quite mild.

Ingredients

1 tablespoon garlic-infused olive oil

1 pound ground chicken (or beef or turkey)

1 cup leek greens (chopped)

1 poblano pepper, seeded and chopped

1 tablespoon chili powder

2 teaspoons smoked paprika

1 teaspoon ground cumin

1 teaspoon Gourmend Garlic Scape Powder (Use code IBSGC15 for 15% discount)

1/2 teaspoon Smoke N Sanity Essence of Garlic Salt (Use code IBSGC15 for 15% discount)

1/8 teaspoon cayenne pepper

3 cups (24 ounces) canned crushed tomatoes

1/4 cup tomato paste

1 can (4 ounces) fire-roasted diced green chilies

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

3 cups 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 gluten-free pasta, cooked per package instructions

1 cup canned butter beans, rinsed and drained

2 ounces lactose-free cream cheese, at room temperature (or 1/4 cup heavy cream)

1 cup shredded extra sharp cheddar cheese

Chopped green onion greens or cilantro, for serving

Directions

(1) Prepare: Wash and chop the leek greens. Seed and chop the poblano chili. Cook the pasta.

(2) Cook the meat: In a large pot set over medium-high heat, add the garlic-infused olive oil. When hot, add the meat and the leek greens. Season with salt and pepper. Brown the meat all over, breaking up the meat as you go.

(3) Add the vegetables: Add the poblano chili, chili powder, garlic scape powder, essence of garlic salt, smoked paprika, cumin, and cayenne. Cook for 5 minutes, until fragrant. Mix in the tomatoes, tomato paste, diced chilies, butter beans, and chicken broth. Bring just to a boil, then turn the heat down and simmer for about 15 minutes to blend the flavors.

(4) Finish: Stir in the cream cheese (or cream), and the grated cheese and stir to combine. Add the cooked pasta. Stir gently to blend. Cook another few minutes until the pasta is warmed through and the soup is nice and creamy.

(5) Plate and serve: Serve in bowls and top with green onion greens or cilantro. Add some crusty sourdough bread alongside and you’re all set!

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Cajun Chicken Caesar Salad (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-5

This Cajun Chicken Caesar Salad brings bold Cajun flavors together with classic Caesar salad for a delightful combination. The blend of zesty Cajun-spiced chicken, crisp romaine lettuce, savory Parmesan cheese, and homemade Caesar dressing, makes for a truly delicious salad. Whether you're looking for a satisfying lunch or a light dinner option, this salad is sure to become a favorite. 

Ingredients: Chicken

2 chicken breasts (boneless and skinless), cut into strips

2 tablespoons garlic-infused olive oil

1 - 2 tablespoons Smoke N Sanity Cajun Creole Seasoning (use code IBSGC15 for 15% discount)

Ingredients: Salad

4 cups romaine lettuce

1/4 cup Parmesan cheese, grated

1 cup of my low FODMAP Garlic Parmesan Croutons (optional)

Ingredients: Dressing

1/2 cup mayonnaise

3 tablespoons garlic-infused olive oil

3 tablespoons lemon juice

2 teaspoons Dijon mustard

2 teaspoons gluten-free Worcestershire sauce

½ teaspoon Kosher salt

¼ teaspoon black pepper

1/3 cup grated parmesan

Directions

(1) Prepare: Make croutons, if using.

(2) Cook the chicken: Cut the chicken into strips, then put it in a bowl and toss with 1 tablespoon garlic-infused olive oil. Heat a medium-size skillet over medium-high heat and, once hot, put 2 tablespoons of garlic-infused olive oil in it. When the oil shimmers, add the chicken in one layer and cook for about 3 minutes until the chicken is starting to brown.

(3) Season the chicken: While the chicken cooks, sprinkle with salt and pepper and 1 tablespoon of Smoke N Sanity Cajun Creole Seasoning. Flip the chicken and do the same thing on the other side. When the chicken is browned and seasoned on both sides, reduce the heat to medium-low and cover the pan. Cook until the chicken is just cooked through. For white meat, this may only take a couple of minutes. For dark meat, it may be more like 5-7 minutes. Cut into the thickest part of one piece to see if it’s cooked through (it should not be pink and the juice should run clear). Then remove the chicken from the pan and set it to rest on a plate.

(4) Make the dressing: Combine all dressing ingredients except parmesan cheese, salt, and pepper in a small jar. Shake to combine. Add parmesan cheese and shake again. Taste and add salt and pepper, if needed. Set aside in the refrigerator.

(5) Prepare the lettuce: Wash, chop, or tear, the lettuce. If not assembling the salad right away, after washing and spinning dry, put the lettuce in a plastic bag with a paper towel. Squeeze the air out of the bag and seal. Then store in the fridge. Your lettuce will be super crisp and any extra water will be absorbed so your salad will taste its best.

Make-ahead note: At this point, you can keep the lettuce and the dressing in the refrigerator and store the cooled croutons in an air-tight container until you’re ready to assemble your salad.

(6) Prepare salad: Put the lettuce in a large salad bowl. Add about half the dressing. Toss to combine. Add more dressing until it’s to your liking.

(7) Plate and serve: Serve the salad with a generous scoop of chicken, a sprinkle of parmesan, and croutons (if using).

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ salad recipes

Quick and Easy Sausage and Veggie Frittata (Low FODMAP)

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

This Low FODMAP, Keto-friendly Sausage and Veggie Frittata makes a delicious low-FODMAP simple supper or brunch item. Packed with flavor and hearty ingredients, it's sure to satisfy even the largest appetite. Plus, it's incredibly easy to make, so it’s a convenient option for any occasion. I’ve used grass-fed ground pork and my special blend of seasoning to capture just the right flavor of sausage—without the onions and garlic. It’s delicious hot, or it can be served at room temperature or even cold.

Ingredients

2 tablespoons extra virgin olive oil or garlic-infused olive oil

1 pound grass-fed ground pork

3 3/4 teaspoons Italian Sausage Seasoning (see recipe below)

1 teaspoon Gourmend Garlic Chive Powder (use code IBSGC15 for 15% discount)

1/2 cup green onion greens, chopped

1/2 jalapeño pepper, seeded and chopped (optional)

1/2 red bell pepper, chopped

2 cups baby spinach, long stems removed and roughly chopped

6 large eggs

1/4 cup heavy cream or lactose-free whole milk or half-and-half

1 cup extra sharp cheddar or gruyere, grated (or use the cheddar/gruyere blend from Trader Joe’s)

1/2 teaspoon Kosher salt

1/4 teaspoon black pepper

Ingredients: Italian Sausage Seasoning

3/4 teaspoons fennel seed (lightly crushed)

3/4 teaspoons dry thyme

3/4 teaspoon dry basil

3/4 teaspoon dry oregano

1/4 teaspoon cayenne pepper (optional)

1/2 teaspoon Smoke n Sanity Essence of Garlic Salt (use code IBSGC15 for 15% discount)

Directions

(1) Prepare: Chop the green onion greens and bell pepper, remove the long stems from the spinach, and grate the cheese. Preheat oven to 350 degrees F.

(2) Cook the meat: Put a medium sized oven-proof frying pan over medium-high heat. When the pan is warm, add two tablespoons of olive oil. When the oil is hot, add the sausage seasonings to the oil and let sizzle for about 30 seconds. Add the meat and break it up as it cooks while blending with the spices in the pan. Add the Gourmend Garlic Scape powder and cook, continuing to stir and break up the meat, for 3 - 4 minutes.

(3) Add the veggies: Add the green onion greens, chopped bell pepper, and jalapeño (if using) and cook for another 2-3 minutes until the veggies have softened and the meat is fully cooked. Add the spinach and cook, stirring it into the meat mixture, just until wilted. Remove from the heat.

(4) Prepare the egg mixture: In a bowl, whisk together the eggs and cream (or milk or half and half), 1/2 teaspoon of salt, 1/4 teaspoon of black pepper. Stir in the grated cheese. Pour evenly over the meat and veggies in the pan and then stir gently to roughly combine. Return to the stove over low heat and let stand there for 3 - 4 minutes without stirring.

(5) Bake the frittata: Put the pan in the preheated oven and bake for about 15 minutes until it puffs up and is set in the middle when you jiggle the pan.

(5) Plate and serve: Remove from the oven and let stand at room temperature for a few minutes before cutting and serving. It’s delicious hot, or it can be served at room temperature or even cold.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ main course recipes

Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

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

When mother nature makes something so beautiful, you just have to find a way to experience it! This delicious dish combines the earthy richness of sautéed red chard with a burst of sweet pomegranate seeds delivering a full array of colors, textures, and flavors. And, while you can eat it warm right out of the pan, it will be at its most delicious once cooled. That means it’s a great make-ahead or bring-along dish. So, whether you're looking for a beautiful and hearty side dish or a nutritious vegetarian main, this salad is sure to please.

Ingredients

1 bunch Red Swiss chard (about 6 leaves)

2 tablespoons garlic-infused olive oil

1/4 teaspoon Kosher salt, more to taste

2 - 3 teaspoons lemon juice (about 1/2 lemon)

1/2 teaspoon black pepper

1/4 - 1/2 cup pomegranate arils (seeds)

Directions

(1) Prepare: Wash the chard and spin or pat it dry. Cut the stems apart from the chard leaves and chop the stems into 1/2-inch slices. Coarsely chop the leaves.

(2) Cook the chard: In a large skillet over medium heat, add the garlic-infused olive oil and heat until the oil is hot and shimmers. Add the chard stems and cook for 2 - 3 minutes, or until they begin to soften. Add the chard leaves and cook another 2 - 3 minutes until the leaves have softened. Add the salt, and several grinds of pepper, and sauté for 1 to 2 minutes, or until the leaves are wilted.

(3) Finish: Turn off the heat, squeeze the lemon juice over the chard, and toss. Sprinkle with pomegranate seeds. Let cool to room temperature or refrigerate until ready to serve.

(4) Plate and serve: I like this dish best the next day — after it has chilled and mellowed. But you may serve it warm right out of the pan if you prefer.

Eat and enjoy every bite because you can!

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

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

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

More Deliciously Low FODMAP™ vegetarian recipes

What’s Fiber Got to Do With It?

Fiber exists in multiple forms, each with distinct characteristics. For instance, some types of fiber readily dissolve in water, while others are easily broken down by gut microbes, and some remain relatively intact from entrance to exit!

The various characteristics of fiber determine how it works inside your body, what it does once it reaches your gut, and how well it’s tolerated when you have Irritable Bowel Syndrome (IBS). Experts like to divide fiber into two basic types: insoluble and soluble. Generally speaking, insoluble fiber doesn’t dissolve well in water, and soluble fiber does.

Why is fiber so important for people with IBS and which kind is best?

1. Regulating Bowel Movements: Fiber, especially soluble fiber, can help regulate bowel movements by adding bulk to stool, making it easier to pass. For those with IBS who experience constipation or diarrhea, fiber can help normalize stool consistency and frequency.

2. Relieving Constipation: Many people with IBS suffer from constipation, and fiber can help soften stool and promote regular bowel movements, making it easier to pass stool without straining.

3. Alleviating Diarrhea: While insoluble fiber can exacerbate diarrhea in some individuals with IBS, soluble fiber can help absorb excess water in the colon, which can help alleviate diarrhea and reduce urgency.

4. Supporting Gut Health: Fiber serves as a prebiotic, meaning it provides nourishment for beneficial bacteria in the gut. These bacteria help maintain a healthy gut microbiome, which is important for overall digestive health and may contribute to symptom relief in IBS.

5. Reducing Bloating and Gas: While some types of fiber can contribute to bloating and gas in individuals with IBS, soluble fiber is less likely to cause these symptoms. Additionally, fiber can help promote regular bowel movements, reducing the likelihood of bloating and discomfort associated with constipation.

6. Managing Weight: High-fiber foods tend to be more filling and can help you feel satisfied with smaller portions, which may aid in weight management. Maintaining a healthy weight is important for overall health and may help manage symptoms of IBS.

If you have IBS it's essential to be cautious about the types and amounts of fiber you consume, as some types of fiber can exacerbate symptoms.

Soluble Fiber Takes The Cake

Soluble fiber is gentle on the gut and helps regulate both diarrhea and constipation so it’s the type of fiber to look for when you have IBS.

Good sources of soluble fiber include:

• Oatmeal

• Barley

• Quinoa

• Flaxseeds

• Chia seeds

• Sunflower seeds

• Macadamia nuts

• Sweet potatoes (cooked and peeled)

• Tofu (always choose firm tofu which is low in FODMAPs—not Silken Tofu which is higher in FODMAPs)

• Coffee (YES! Coffee has fiber!) — I always recommend decaf coffee if you have IBS as caffeine is a gut stimulant and irritant

Low-FODMAP Fruits and Vegetables: There are many fruits and vegetables that are low in FODMAPs and are good sources of fiber. These include:

• Berries (such as strawberries, blueberries, raspberries)

• Oranges

• Grapes

• Pineapple

• Kiwi

• Broccoli

• Avocado (keeping in mind 1/8 of an avocado is the low FODMAP serving)

• Carrots

• Cucumbers

• Bell peppers

• Spinach

• Zucchini

Seeds and Nuts: Some seeds and nuts can be high in insoluble fiber, which may aggravate IBS symptoms. However, certain seeds and nuts are lower in insoluble fiber and can be well-tolerated, such as:

• Pumpkin seeds (pepitas)

• Sunflower seeds

• Almonds (in small quantities)

• Walnuts (in small quantities)

Gluten-Free Whole Grains: Some people with IBS find that reducing gluten in their diet can help alleviate symptoms. While not everyone with IBS needs to avoid gluten, incorporating gluten-free whole grains can be beneficial. Examples of gluten-free grains include:

• Brown rice (white rice is not considered a whole grain)

• Quinoa

• Buckwheat

• Millet

Fiber Supplements: If it's difficult to get enough fiber from food sources, you may consider adding a soluble fiber supplement to your daily routine. It's important to start with a small dose and gradually increase it to avoid triggering symptoms. Additionally, staying well-hydrated is crucial when increasing fiber intake to prevent constipation.

A couple of readily available soluble fiber supplements can be found on Amazon at the below links.

• Psyllium husk

• Acacia Senegal also known as gum arabic, acacia fiber, or acacia gum

You can also purchase fiber and all kinds of other supplements through the IBS Game Changer Dispensary directly with a 15% discount and free shipping on orders over $50.

If you follow my blog and use my recipes you’ll see I use Psyllium Husk as a stabilizer in some of my recipes such as my Amazing Seed Crackers. So, it’s not just a supplement!

It's essential to pay attention to your body's response to different foods and fibers and adjust your intake accordingly. It may be helpful to work with an IBS coach for personalized guidance and support while managing IBS symptoms. If that’s what you’re looking for, you know where to find me!

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

More Deliciously Low FODMAP™ tips and tools

Oven-Roasted Winter Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Plant Forward • Serves 4 • Ok to make ahead: Steps 1 - 2

Roasting vegetables elevates their flavor and texture to new heights, requiring minimal seasoning to create a wonderfully delicious dish. In this recipe, I've incorporated nutritional yeast for added protein and a delightful cheesy undertone. Not only do roasted vegetables offer a diverse array of plant-based goodness, but they also seamlessly complement any meal. Plus, the convenience of cooking everything in one pan makes cleanup a breeze. Get ready to savor a dish that's not only delicious but also a breeze to prepare!

Ingredients

1/2 cup leek greens, chopped

2 cups broccoli florets, chopped

1 cup butternut squash, peeled, seeded and chopped

2 - 3 small golden beets, chopped

1 - 2 carrots, chopped

1 - 2 jalapeno peppers, seeds removed and chopped

1 small eggplant, chopped

3 tablespoons extra-virgin olive oil

1/2 teaspoon Kosher salt

1/ 2 teaspoon black pepper

3 tablespoons nutritional yeast

Directions

(1) Prepare: Preheat oven to 400 degrees F. Wash, peel, seed, and chop all the vegetables and put them in a roasting pan.

(2) Season: Drizzle with olive oil and toss well to combine. Add salt, pepper, and nutritional yeast and toss again to evenly coat the vegetables with the oil and seasonings.

(3) Cook: Put the pan in the oven and cook for 20 minutes. Stir/toss the vegetables and return to the oven for another 5 minutes or until all veggies are tender to your liking.

(4) Plate and serve: Serve warm a few extra grinds of pepper

Eat and enjoy every bite because you can!

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

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

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

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Russian Potato Vegetable Soup (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Vegetarian • Serves 4 • Ok to make ahead: Steps 1-3

It turns out by incorporating potatoes and dill as key flavor components, you'll experience a taste that's distinctly Russian. Departing from traditional seasonings, this soup offers a delightful twist. With its creamy texture and rich buttery notes, it's a hearty dish packed with wholesome winter vegetables. Whether you opt for vegetable broth for a fully vegetarian version or chicken broth for added depth, this soup promises deliciousness and satisfaction. Not only is it easy to prepare, but it's also healthy and low FODMAP, making it a perfect choice for any occasion.

Ingredients

3 tablespoons butter

1 cup leek greens, chopped

1 pound fresh oyster mushrooms, chopped

2 large carrots, chopped

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

2 teaspoons dried dill weed

1 teaspoon Kosher salt

1/2 teaspoon black pepper

1 bay leaf

1 pound small new potatoes, quartered (yellow or red or a combo)

1 pound broccoli florets, cut into bite-size pieces

1 cup lactose-free half-and-half or 1/2 cup Lactose-free whole milk and 1/2 cup heavy cream

Directions

(1) Cook the vegetables: Melt 3 tablespoons butter in a Dutch Oven or large soup pot over medium heat. Mix in leek greens, mushrooms, and carrots, and cook 5 minutes.

(2) Add the broth: Pour in the vegetable or chicken broth. Season with dill, salt, pepper, and bay leaf. Mix in potatoes, cover, and cook 10 minutes, then add the broccoli florets and continue cooking another 10 minutes or until potatoes are tender but firm. Remove and discard the bay leaf.

(3) Finish: Stir the half and half (or milk and cream) into the soup. Taste and add more salt or pepper if needed.

(4) Plate and serve: Serve in bowls with a grating of Parmesan cheese if you like. This soup has it all so no need to add anything 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 me at hello@ibsgamechanger.com

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

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