Feed your success by discovering what makes your body happy. Eat well. Feel well. Live well.

Low FODMAP Recipe Collection

Featured
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Decadent Chicken Soup with Gnocchi and Bacon (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-Free • Serves 6

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Creamy Holiday Eggnog (Low FODMAP)

20 Minutes prep • 4 Hours chill • Low FODMAP • Gluten-Free • Serves 8

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I’ve got IBS. What do I do now?

Take Control of Your IBS: Your Journey Starts Here

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Ellie’s Korean Style Steak (Low FODMAP)

2 Hours marinate • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 4

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Cranberry Chutney (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Makes 2 cups

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Perfectly Simple Fillet (Low FODMAP)

30 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 2

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Crispy Leek Fritters (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 4 • Ok to make-ahead: Steps 1 - 2

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Cranberry Pear Balsamic Glazed Pork Chops (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Embracing the abundance of what you CAN eat without consequences is a Game Changer

Tired of feeling restricted by food limitations?

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Roasted Bacon and Gruyere Breakfast Potatoes (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 8

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MexiCali Turkey Burgers (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Makes 8

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Raspberry Blueberry Sour Cream Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Serves 8

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Bacon Gruyere Mini Frittata Bites (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 12

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Deep Tissue Massage for IBS Management

In this blog post, I explore some of the ways deep tissue massage can support IBS symptom management, giving you one more tool in your toolbox to find a holistic path to comfort and well-being.

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Now on YouTube: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

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One Pan Chicken in Creamy Pumpkin Sauce (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1

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Soft Pumpkin Spice Cookies with Cream Cheese Frosting (Low FODMAP)

20 Minutes prep • 11 Minutes cook • Low FODMAP • Gluten-Free • Makes 24

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Celebrating Four Years of IBS Game Changer: Empowering People to Live Symptom-Free

Since launching IBS Game Changer, I’ve been on a mission to support individuals living with Irritable Bowel Syndrome (IBS) by providing expert coaching, delicious recipes, and essential tips for symptom management.

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Easy Baked Chili Cheese Meatballs (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6

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Buttery Sheet Pan Chicken and Broccoli (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Top 10 (ish) IBS Friendly Pantry Basics

In this post, I’m sharing many of the essential pantry staples I use in my recipes all the time.

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Podcast: The Diabetes IBS Connection with Katherine Aitken Young and Sarah Aitken

One of the biggest challenges when struggling with gut issues is getting answers to your many questions about cause and treatment. With this in mind, we in the content creator space, work hard to bring you specific and actionable information to help answer your questions.

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Bacon Feta Basil Turkey Burgers (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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One Pan Chicken with Creamy Spinach and Mushroom Sauce (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 - 4

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Best Blue Cheese Dressing (Low FODMAP)

5 Minutes prep • Low FODMAP • Gluten-Free • Makes 3/4 cup

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Brie and Blue Burgers (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Maple Glazed Pumpkin Banana Quick Bread (Low FODMAP)

10 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-Free • Makes 2 Small Loaves

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Simply Cobb Salad (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-Free • Serves 2 • Ok to make-ahead: Steps 1 - 3

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Steak and Stilton Blue Salad (low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 - 3

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2-Ingredient Grilled Pork Loin (Low FODMAP)

5 Minutes prep • 2 Hours cook • Low FODMAP • Gluten-Free • Serves 4

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Featured
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Easy Taco Salad with Lime Vinaigrette (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Chicken and Feta Salad with Avocado Vinaigrette (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Lettuce Wrap Tacos (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 3 - 4

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Broccoli Cloud Salad (Low FODMAP)

15 Minutes prep • Low FODMAP • Serves 6

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Pesto Chicken and Veggie Roll-Up Bake (Low FODMAP)

30 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6

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Quick Keto Skillet (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Serves 6

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Perfect Peanut Butter Ice Cream (Low FODMAP)

15 Minutes prep • 6 Hours Chill • Low FODMAP • Gluten-free • Serves 8 - 10

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15-Minute Creamy Italian Chicken (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2

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Rib Cook-Off Worthy Baby Back Ribs (Low FODMAP)

20 Minutes prep • 4 Hours cook • Low FODMAP • Gluten-Free • Serves 6

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Amazing Apple Pie Ice Cream (Low FODMAP)

30 Minutes prep • 6 Hours Chill • Low FODMAP • Gluten-free • Serves 10

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Tropical BBQ Salmon with Mango Salsa and Coconut Rice (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2

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Papaya Chicken Green Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-Free • Plant forward • Serves 4

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Patriotic Potato Salad (Low FODMAP)

30 Minutes prep • 2 hours chill • Low FODMAP • Gluten-free • Serves 8

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Lemon-Glazed Zucchini Cinnamon Spice Cookies (Low FODMAP)

25 Minutes • 11 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen

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BLT Chicken Caesar Salad (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Plant forward

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Chocolate Kissed Strawberry Ice Cream (Low FODMAP)

10 Minutes prep • 6 Hours Chill • Low FODMAP • Gluten-free • Serves 9

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Coconut Mango Halibut Rice Bowl (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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15-Minute Chicken Salad with Buttery Toasted Almonds (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Keto-friendly • Serves 6

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Carne alla Pizzaiola (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Veggie Supreme, Keto Friendly Lasagna (Low FODMAP)

45 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 6 - 8

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Amazing Arugula Pesto (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegan • Makes 1 cup

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Fresh Cape Cod Style Berry Pie (Low FODMAP)

15 Minutes prep • 60 Minutes cook (pie crust) • Low FODMAP • Gluten-free • Serves 8

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Buttery BBQ Snack Mix (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Coconut Cacao Granola (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Makes 6 cups

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Easy No-Churn Chocolate Ice Cream (Low FODMAP)

15 Minutes prep • 4 Hours chill • Low FODMAP • Gluten-free • Serves 4 - 6

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Sheet Pan Asian Meatballs with Roasted Gnocchi (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactos-free • Serves 4

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Quinoa Crunch Salad with Peanut Sauce (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4

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Greek Chicken Salad (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Keto-friendly • Serves 4

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Blueberry Cheesecake Muffins (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Makes 12

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Mediterranean Chicken Skewers (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 n skewers for your family and friends. They are sure to be a hit.

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Featured
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Easy One Pan Creamy Skillet Enchiladas (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Sheet Pan Lemon Dill Chicken with Root Veggies (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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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

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Creamy Vegan Wild Rice and Veggie Soup (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Creamy Baked Chicken Meatballs and Pasta (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Ginger Sesame Beef (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Sheet Pan Miso Glazed Chicken and Veggies (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6

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Good News About Avocado and FODMAPs

Monash University recently re-tested avocados for FODMAP content and they made an interesting discovery

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Hot Cross Bun Waffles (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4

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Tuna Salad Lettuce Wraps (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Serves 2

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Sour Cream Blueberry Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Southwestern Beef and Veggie Skillet (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Herby Sourdough Baked Chicken (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Quick and Easy Hollandaise Sauce (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Garlic Parmesan Roasted New Potatoes (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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One Pot Cheesy Chicken Chili Mac (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6

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Cajun Chicken Caesar Salad (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4

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Quick and Easy Sausage and Veggie Frittata (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Sauteed Red Chard and Pomegranate Salad (Low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4

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What’s Fiber Got to Do With It?

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

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Oven-Roasted Winter Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Plant Forward • Serves 4

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Russian Potato Vegetable Soup (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Vegetarian • Serves 4

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Pineapple Ginger Beef with Herby Cucumber Salsa (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Creamy Italian Chicken Soup with Cheesy Egg Noodles (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Taco Salad with a Healthy Twist (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

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Anxiety and IBS: 8 Things You Can Do to Get Them Both Under Control

In this blog post, I’m addressing the intricate relationship between anxiety and Irritable Bowel Syndrome, exploring how they impact each other, and giving you some specific things you can do to get them both under control.

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Butter Chicken Meatballs and Veggies (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Keto Friendly • Serves 4

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Buttery Chicken Drumettes (Low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 8

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What You Need to Know About Cheese and the Low FODMAP Diet

Not all cheeses are created equal in terms of their compatibility with the low FODMAP diet. This article will help you make informed choices that align with both your preferences and your gut health.

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Quick and Delicious Zuppa Toscana (Low FODMAP)

10 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Featured
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Perfect Angel Food Cake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8

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Nourishing Gut Health: Unveiling the Benefits of Bone Broth for Irritable Bowel Syndrome

The warmth and soothing nature of bone broth can provide relief from digestive discomfort. Sipping on a warm cup of bone broth may help ease symptoms such as bloating and cramping.

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One Pan Seared Chicken in Mushroom Cream Sauce (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 6

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Easy Umami Chicken and Vegetable Soup (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Mushroom Bourguignon with Smoky Sourdough Croutons (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6 • Ok to make ahead: Steps 1-4

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The Art of Cooking with Low FODMAP Dried Oyster Mushrooms

Cooking with dried oyster mushrooms unveils a world of culinary possibilities

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Navigating Life with Irritable Bowel Syndrome: A Guide to Empowerment

Tips and Tools to help you navigate life while dealing with IBS

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Mastering Mindful Eating: 13 Essential Strategies to Detox from Mindless Munching

After the holidays or any time you want to improve your relationship with food, use these techniques to master mindful eating and regain control of your health.

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A Few IBS Game-Changing Tips for a Happy Holiday

From Mindful Munching to making Social Connections — here are some tips for a happy holiday!

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Pomegranate Cranberry Sauce (Low FODMAP)

20 Minutes prep • 8 Hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 8

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Creamy Winter Chicken Soup with Gnocchi and Vegetables (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Smoky Bacon Gouda Pizza (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Savory One-Pan Chicken, Wild Rice, and Vegetables (Low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Sweet Potato Enchilada Bake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Chocolate Oatmeal Cookies (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Sandwiched Cookies

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Creamy Parmesan Chicken with Rosemary Bacon (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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The Transformative Power of Exercise for IBS

Research underscores the point that moderate-intensity exercise often outperforms vigorous exercise in relieving IBS symptoms. But individualization is key.

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Classic Sour Cream Cheesecake (Low FODMAP)

20 Minutes prep • 9 Hours cook/chill • Low FODMAP • Serves 8

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Crispy Baked Tacos and Mexican Rice (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 3 - 4

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One Pan Chicken and Rice: Creamy Comfort Food (Low FODMAP)

10 Minutes prep • 45 - 50 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Extra Special Turkey Tetrazzini (low FODMAP)

20 minutes prep • 25 minutes cook • Low FODMAP • Gluten-free • Serves 6

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Super Easy Holiday Leftover Turkey Pie (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6 • Ok to make ahead: Steps 1-3

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The Power of Gratitude: A Small Shift with a Big Impact

Taking a moment each day to acknowledge and appreciate the positive aspects of our lives can have a profound impact on our well-being.

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Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

Your Guide to a Deliciously Low FODMAP Thanksgiving Feast

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Cranberry Bliss Blondies (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 16 - 25

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Brandon’s Cheesy Mushroom and Leek Bread Stuffing (Low FODMAP)

20 Minutes prep • 90 minutes cook • Low FODMAP • Serves 8

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Tender Slow-Cooked Pork Roast (Low FODMAP)

20 Minutes prep • 5 - 10 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8

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Top 10 Strategies for Building a Healthy Gut Biome

How can you ensure your gut biome is in the best shape possible? I’ve put together the top 10 strategies to promote a healthy and diverse gut biome. Read on…

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Zesty Roasted Lemon Parmesan Broccoli (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Meatloaf on the Grill with a Plant-Powered Twist (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Featured
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IBS Game Changer Celebrates Three Years of Cooking, Coaching, and Community-Building

Three years. Over 500 Low FODMAP Recipes. Thousands of Fans.

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Green Salad with Asian Vinaigrette (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4

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Triple Chocolate Brown Butter Salted Chocolate Chip Cookies (low FODMAP)

20 Minutes prep • 2 Hours chill • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 24 - 36

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Pumpkin Spice Latte (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 2

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Discover Effortless Low FODMAP Recipe Access in my Recipe Club

Explore curated low-FODMAP recipes in my Recipe Club

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Vietnamese Pho (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6

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Classic Blueberry Cobbler (Low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Easy Sweet Potato Wedge Fries (Low FODMAP)

10 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Services 4

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It’s Pumpkin Spice Season! (Low FODMAP)

I’m here to show you how to fully embrace the flavors of fall while keeping your digestive system happy.

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Chili Lime Chicken Thighs (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Broccoli Pasta with Crisp Prosciutto and Chicken (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Creamy One-Pan Chicken Tikka Masala with Summer Veggies (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 4

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Fully Loaded Meat Loaf (Low FODMAP)

20 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Keto-friendly • Serves 6

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The Delicious Dimension: Exploring the Visual and Textural Joys of a Restricted Diet

While the nutritional content of food takes center stage, the way food looks and feels should not be underestimated.

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Greek Lemon Chicken (Low FODMAP)

10 Minutes prep • 30 - 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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30-Minute One-Pan Keto Veggie Bake (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Vegetarian Option • Gluten-free • Serves 4

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Crispy Cheesy Chaffles (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Buttery Sage One-Pan Company Chicken (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Keto Veggie Eggplant Pizza (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 2-3

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Amazing Magnificent Chia Pudding (Low FODMAP)

10 Minutes prep • Overnight Chill • Low FODMAP • Gluten-free • Lactose-free • Serves 2 - 4

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SnS Smokehouse Chicken (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 2

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Vegetable Casserole (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Serves 4 as main • Serves 6-8 as a side

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Chocolate-Covered Peanut Butter Pretzel Treats (Low FODMAP)

15 Minutes prep • 20 Minutes chill • Low FODMAP • Gluten-free • Makes 24

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California Style Joe’s Special (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Hydration and Irritable Bowel Syndrome: Understanding the Connection

Understanding the Connection between hydration and Irritable Bowel Syndrome (IBS)

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Sarah’s Super Stuffed Burgers (Low FODMAP)

20 Minutes prep • 12 Minutes cook • Low FODMAP • Gluten-free • Serves 2 - 4

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Classic Beef Tacos (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 3-4

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Featured
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Chewy Oatmeal Chocolate Chip Cookies (Low FODMAP)

25 Minutes prep • 12 Minutes cook • Low FODMAP • Gluten-free • Makes 24

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Pork Chops with Strawberry Balsamic Reduction (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free

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Italian Meatballs with Mushroom Cream Sauce (Low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 12-24

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Dark Chocolate, Espresso, and Coconut Mini Muffins (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 24

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Chicken Cobb Salad with Creamy Avocado Dressing (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Better Than Takeout Sesame Chicken (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Good Fod Foods
Delicious Low FODMAP Beef Sticks and Jerky from Good Fod Foods

Thanks to our friends at Good Fod Foods you can now have delicious Beef Sticks and Jerky in a variety of flavors that you can keep on hand for a quick snack or light lunch on the go.

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Roasted Vegetable Main Course (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Asian Fusion Radish and Chive Bites (Low FODMAP)

20 Minutes prep • Low FODMAP • Makes 16 - 20 Pieces

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Roasted Vegetable Lasagna (Low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian option • Serves 6

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Rosemary Marcona Almonds (Low FODMAP)

5 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

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Creamy Chocolate Coconut Nut Butter (Low FODMAP)

10 Minutes prep • 15 Minutes rest • Low FODMAP • Gluten-free • Dairy-free • Serving size 3 tablespoons

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Smoked Country Style Boneless Pork Ribs (Low FODMAP)

15 Minutes prep • 7 hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 - 6

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Butter Lettuce Salad with Herby Lemon Feta (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Crispy “Cheesy” Keto Kale Chips (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 5

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Simply Delicious Tuna Salad (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 2

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Italian Sausage Breakfast Bake (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Makes 12 pieces

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6-Ingredient Teriyaki Chicken (Low FODMAP)

15 Minutes prep • 30 minutes - 4 Hours marinate • 20 minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Super Breakfast Shake (Low FODMAP)

210 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 1

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Basil Caraway Cottage Cheese Dip (Low FODMAP)

15 Minutes prep • 1 hour chill • Low FODMAP • Gluten-free • Vegetarian • Serves 4 or more

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Cream of Broccoli Soup with Braised Chicken and Vegetables (Low FODMAP)

10 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Chicken With Mushroom Brie Cream (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Sausage and Mushroom Eggplant Pizza (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 2-3

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Three Cheese and Spinach Frittata (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6

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Provençal Olive Tapenade (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-Free • Lactose-free • Vegetarian • Vegan • Makes 1.5 cups

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Walnut Gorgonzola Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Ginger Sesame Chicken and Sweet Peppers (low FODMAP)

15 Minutes prep • 4 Hours Marinate • 10 Minutes cook • Low FODMAP • Gluten-free

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Creamy Lemon Basil “Hummus” (Low FODMAP)

25 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Makes 2 cups

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Coconut Crunch Chicken Tenders (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Curried Tofu and Spinach Salad (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Featured
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Three Cheese Stuffed Chicken Breasts (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Crispy Salmon Cakes (Low FODMAP)

15 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free

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Caprese Chicken (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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One Pan Thai Peanut Chicken and Veggies (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Asian Pork Meatballs and Sesame Mayo (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Makes 12 - 24 • Gluten-free

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Sweet and Savory Roasted Brussels Sprouts (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Easy and Delicious Pork Chops (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Gluten-free

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Spinach Alfredo (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Amazing Seed Crackers (Low FODMAP)

10 Minutes Prep • 50 Minutes Cook • Gluten-free • Dairy-free • Low FODMAP • Serving size 3-4 crackers

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Savory Waffles Benedict (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4-8

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Mushroom Pilaf (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Slow Cooked Zuppa Toscana (Low FODMAP)

20 Minutes prep • 4 1/2 Hours cook • Low FODMAP • Gluten-free • Serves 6-8

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Banana Walnut Mixed Spice Waffles (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 8 Belgian waffle squares

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Creamy Spinach and Salmon (Low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Crispy Keto-Friendly Chicken Tenders (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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30-Minute Taco Veggie Bowl (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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30-Minute Thai Coconut Chicken Noodle Soup (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Dairy-free • Serves 4

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Crisp Veggie Slaw (Low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Vegetable Minestrone Soup (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Blistered Shishitos and Gorgonzola (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 4

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Jan’s Amazing Cranberry Almond Biscotti (Low FODMAP)

30 Minutes prep • 90 Minutes cook • Low FODMAP • Makes 20 - 24 • Serving Size: 2

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Mushroom Stroganoff (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Fabulous Fajita Salad (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 2

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45-Minute Flourless Chocolate Cake (Low FODMAP)

15 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Serves 8 • Serving Size 1/8

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Fifteen-Minute Fajitas (Low FODMAP)

10 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Lactose-free

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Pineapple Sweet and Sour Chicken (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Lemon Dijon Salmon Filets En Papillote (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Glutne-free • Serves 4

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30-Minute Veggie Chicken “Pad Thai” (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Linda’s Amazing Lemon Bread (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Broccoli Cheddar Soup with Rustic Sourdough Croutons (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4-6

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Featured
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One Pan Butter Chicken (low FODMAP)

1 Hour prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Crispy Brussels Sprouts and Bacon Pizza (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 3

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Easy Slow Cooked Tortilla Soup (Low FODMAP)

20 Minutes prep • 5 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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Easy Smoked Salmon Salad (Low FODMAP)

20 Minutes prep • 3-4 Hours cook • Low FODMAP • Gluten-free • Serves 6

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Super Simple Smoked Salmon (Low FODMAP)

5 Minutes prep • 4 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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Cranberry Apple Quinoa Salad (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

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Crispy Corn Fritters (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 2 dozen

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Slow-Cooked Chicken Chili Burrito Bowls (Low FODMAP)

20 Minutes prep • 4 hours cook (in the crockpot) • Low FODMAP • Gluten-free • Serves 6

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Mushroom Veggie Bowl (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Sweet Potato Pecan Waffles (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 8-10 Waffles

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Bringing the experts to you - Free Virtual Speaker Series: IBS Secrets Revealed

I am honored to be a part of this digestive health summit and I have a complimentary ticket for you to attend totally free.

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Chinese New Year Chicken Salad (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6

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Creamy Chicken, Vegetable, and Wild Rice Soup (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6

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“Ski Cake” Cookies (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16 cookies

Manage Your IBS Symptoms with Yoga—Poses to Calm Your Belly and Your Mind
Manage Your IBS Symptoms with Yoga—Poses to Calm Your Belly and Your Mind

When a recent clinical study confirmed, “Yoga may be as effective as pharmacotherapy, cognitive-behavioral therapy, exercise, and the low FODMAP diet to reduce IBS symptoms, symptoms of anxiety and depression, and stress in patients with IBS,” I was convinced yoga should be considered an important part of managing IBS.

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Butter Lettuce and Arugula Salad with Hazelnuts and Crispy Quinoa (Low FODMAP)

20 Minutes prep • 5 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Tomato, Vegetable, and Chicken “Grandma Soup” (Low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Lactose-free version • Serves 6

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Coconut Chicken Curry and Vegetables (Low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Buffalo Chicken Kale and Quinoa “Mac n Cheese” (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

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Baked Blueberry French Toast (Low FODMAP)

20 Minutes prep • Overnight rest • 40 Minutes cook • Low FODMAP • Serves 6 - 8

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Buffalo Chicken Enchiladas (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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New Year’s Day Bacon, Eggs, and Potatoes Breakfast Bake (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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New Year's Eve Dinner Herbed Pork Loin (Low FODMAP)

15 Minutes prep • 4-8 Hours marinate • 2 Hours cook • Low FODMAP • Serves 6 - 8

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Holiday Egg Nog (Low FODMAP)

20 Minutes prep • 4 hours cook/chill • Low FODMAP • Serves 8

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Sausage and Potato Breakfast Bake (Low FODMAP)

15 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Navigating The Holidays Without IBS Flare-ups

What you need to know about navigating the holidays without IBS flare-ups.

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Christmas Morning Cinnamon Rolls (Low FODMAP)

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

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Santa’s Favorite Chewy Ginger Cookies (Low FODMAP)

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

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Spiced Creamy Mushroom and Leek Soup (Low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Everything Spiced Snack Crackers (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes a bunch

Featured
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What if you (with IBS) could eat garlic, onions, pizza, and even ice cream without GI consequences?

How can I eat fructan, GOS, and lactose when on a low FODMAP diet? FODZYME might help!

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Perfect Smoked Brisket (Low FODMAP)

20 Minutes prep • 3-5 hours cook/rest • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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Creamy Curried Carrot Soup (Low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Winter Chicken Soup (Low FODMAP)

20 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Umami Chicken and Butternut Squash Ramen (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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Ice Cream with Dark Chocolate Balsamic Reduction (Low FODMAP)

5 Minutes prep • 20 Minutes cook/cool • Low FODMAP • Gluten-free • Lactose-free

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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

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

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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

45 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 6

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

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Rosemary Cheddar Savory Biscotti (Low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Makes 12 - 16

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What You Need to Know About Bread and IBS

There’s more to bread than meets the eye, especially for those of us with IBS!

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Kale Salad with Cranberries and Maple Walnuts (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Sweet and Savory Candied Maple Walnuts (Low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 1 cup

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Happy Belly Hummus (Low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian

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Pumpkin Mac & Cheese With Crispy Sage (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Maple Pecan Pumpkin Bread (Low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Lactose-free

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One Pan Braised Chicken and Roasted Vegetables (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • One-pan • Serves 4 - 6

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What you need to know about FODMAP Stacking

What you need to know about FODMAP Stacking

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Buttery Mashed Yukon Gold Potatoes (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Macaroni Salad with a Twist (Low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Blood Sugar Hacks for Optimal Energy, Sleep, Mental Clarity, and More

Even if you have no blood sugar “problems,” eating for optimal blood sugar control will very likely make you feel better, maybe even in some unexpected ways!

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Monster Mash-ed Potato Savory Waffles (Low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Makes 10 Squares

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(Deviled) Spider Eggs (Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4-6

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IBS Game Changer Turns Two!

2 Years • Over 2,000 Photographs • 430 Posts • 100% Low FODMAP

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One Pan Chicken, Vegetable, and Pasta Bake (Low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Mushroom Gruyere Savory Bread Pudding (Low FODMAP)

60 Minutes prep • 40 Minutes cook • Low FODMAP • Serves 8

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Chocolate Cake with Umami Chocolate Frosting (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Falafel Salad (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Featured
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Currant Scones (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 16

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One Pan Chicken and Creamy Corn Enchiladas (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Gluten vs Fructan? Who's the culprit?

Can I eat gluten while on a low FODMAP diet?

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One Pan Chicken Arroz Caldo (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Angeled Eggs (Deviled Eggs Only Better and Low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4-6

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Can I Take Apple Cider Vinegar as a Supplement When on a Low FODMAP Diet?

Can I Take Apple Cider Vinegar as a Supplement When on a Low FODMAP Diet?

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Sweet and Salty Nut Bars (Low FODMAP)

20 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Lactose-free • Makes 16 bars

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Vegetarian Grain Bowl (Low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Vegetarian • Gluten-free • Serves 4

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Charred Carrots with Orange Glaze (Low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Perfect Maple Pecan Pie (Low FODMAP)

10 Minutes prep • 55 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Crispy Chicken Tenders and Sweet Maple Dijon (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Bourboneroos AKA Scotcheroos With a Twist (Low FODMAP)

20 Minutes prep • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 12 - 16

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Spring Roll Salad with Peanut Dressing (Low FODMAP)

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

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Brandon’s Baby Got Back Ribs (Low FODMAP)

20 Minutes prep • 3 1/2 Hours cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Ice Cream Cannolis (Low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 16

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Coconut Tofu Veggie Bowl (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Chicken Cobb Salad or Lettuce Wraps (Low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Chocolate Hazelnut Cranberry Clusters (Low FODMAP)

10 Minutes prep • 60 Minutes cool • Gluten-free • Low FODMAP

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One Pan Lemon Pepper Chicken (Low FODMAP)

20 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Deep Dark Chocolate Zucchini Bread (low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 1 loaf

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Maple BBQ Sauce (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Smoked Chicken Thighs With Maple BBQ Sauce (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Strawberry Gin-ger Martini (low FODMAP)

5 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 1

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Thai Sweet Chili Sauce (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 3/4 cup

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Thai Basil Chicken and Coconut Rice Bowls (low FODMAP)

10 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Tandoori Spiced Shrimp (low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Peppermint Bark Sheet Cake (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 12

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Chicken Fajita Salad Bowls (low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Serves 6

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Strawberries and Creamsicles (low FODMAP)

10 Minutes prep • 5-8 Hours freeze • Low FODMAP • Gluten-free • Makes 6

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Creamy Coconut Curry with Vegetables and Halibut (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Featured
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Maple Glazed Grilled Chicken (low FODMAP)

5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Lemon Butter Halibut (Low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 2

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Spring Green Salad (low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 2 - 4

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Chocolate Dipped Peanut Butter Rice Crispie Treats (low FODMAP)

5 Minutes prep • 30 Minutes cook/cool • Low FODMAP • Gluten-free • Makes 20 • Serving size: 1 - 2

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Perfectly Tender Grilled Chicken (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 2

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Strawberry Mint Margarita (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Serves 2

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Strawberry Grand Marnier Crisp (low FODMAP)

15 Minutes prep • 50 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Carrot Cake with Brown Butter Caramel Cream Cheese Frosting (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 12

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Sourdough Bruschetta with Herbed Ricotta Cream (low FODMAP)

20 Minutes prep • 16 Minutes cook • Low FODMAP • Vegetarian • Serves 8 • Ok to make-ahead: Steps 1-5

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Salted Brown Butter Oatmeal Chocolate Chip Cookies (low FODMAP)

25 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 24 • Serving size 2

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Easy Teriyaki Chicken Salad (low FODMAP)

15 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 4

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Creamy Cajun Creole Chicken and Sweet Peppers (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Chicken Katsu and Coconut Rice (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 4

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BBQ Chicken Pizza with Bacon and Pineapple (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Chocolate Strawberry Dessert Waffles (low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Bacon Cheddar Savory Waffles (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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Crispy Tikka Masala Tofu Bowl (low FODMAP)

5 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Vegetarian • Vegan • Serves 2 - 4

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Target 30 Greens and Potato Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Vegan • Serves 4

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One Pan Broccoli, Mushrooms, and Wild Rice Bake (low FODMAP)

90 Minutes • Gluten-free • Low FODMAP • Serves 6-8

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Cinnamon Toast Waffles (low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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One Skillet Broccoli Cheese Pasta and Mushroom Bake (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Serves 4

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One Skillet Cajun Creole Lemon Chicken and Rice (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Bourbon Butter Pecan Chocolate Chip Cookies (low FODMAP)

25 Minutes prep • 16 Minutes cook • Low FODMAP • Gluten-free • Makes 24

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Simple Green Salad with Lemon Dijon Vinaigrette (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Flaky Sour Cream Biscuits (low FODMAP)

15 Minutes prep • 12 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Makes 12

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Cheesy Poached Egg and Biscuit Sandwich (low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 2

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Featured
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Lemony Butter Chicken Thighs and Mashed Yukon Potatoes (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Target 30 Greens, Seeds, and Nuts Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Rosemary Mushroom Flatbread (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 8

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Butter Lemon Pesto Chicken and Polenta (low FODMAP)

20 Minutes prep • 20 Minutes Cook • Low FODMAP • Gluten-free • Serves 4

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Target 30 Lemon Dijon Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Lactose-free • Vegetarian • Serves 4

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Sourdough Crostini with Olives and Herbed Ricotta Cream (low FODMAP)

20 Minutes prep • 16 Minutes cook • Low FODMAP • Vegetarian • Serves 8

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Sheetpan Chicken and Peppers with Crispy Feta Croutons (low FODMAP)
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Creamy Herbed Ricotta Dip (low FODMAP)

15 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Makes 1 1/2 cups

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Sweet and Crispy Brussels Sprouts (low FODMAP)

20 Minutes prep • 15 Minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Chicken Katsu and Veggie Rice Bowls (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Crisp Vegetable and Rice Salad (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Perfect Egg Salad or Deviled Eggs (low FODMAP)

10 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 1

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Roasted Pork Tenderloin with Alfredo Cream (low FODMAP)

1 hour 25 Minutes Prep/Marinate • 20 Minutes Cook • Gluten-free • Serves 6

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Spring Berry Salad with Gayla’s Raspberry Coulis (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Perfect Teriyaki Chicken Breasts and Fried Rice (low FODMAP)

20 Minutes prep • 20 Minutes Cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Crispy Potatoes With Fresh Herbs and Feta Cream (low FODMAP)

25 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 4 - 6

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Peanut Butter Blondies with Chocolate Peanut Butter Ganache (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 24

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Target 30 Green Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Fancy Oven Rice (low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Classic Biscotti (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 36

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Cajun Creole Chicken Salad (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Perfect Chicken and Oven Rice (low FODMAP)

10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Refrigerator Shortbread Cookies (low FODMAP)

15 Minutes prep • 30 Minutes chill • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 18

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Porchetta Style Pork Chops (low FODMAP)

20 Minutes prep • 45 - 90 Minutes cook (depending on method) • Low FODMAP • Gluten-free

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Rosemary Mushroom Cream Sauce (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 2 cups

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Chicken Noodle Soup (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Cajun Creole Chicken and Linguini (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Broccoli Cheddar Pasta with Mushrooms (low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

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Iced Lemon Shortbread (low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Bars

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Brown Butter Lemon Halibut (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Featured
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Meyer Lemony Rice (low FODMAP)

5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4 - 6

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Peanut Butter Chocolate Cookie Bars (low FODMAP)

30 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Makes 24

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Ahi Tuna Poke Bowls (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Mediterranean Stuffed Chicken Thighs (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Fully Loaded Chicken Nachos (low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 2 - 4

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Best BBQ Sauce (low FODMAP)

5 Minutes prep • 2 Hours simmer • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups

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Ukrainian Green Salad with Sesame Vinaigrette (low FODMAP)

15 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Simply Divine Cheese Sauce (low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Serves 2

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Arugula Potato Salad (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Shrimps and Rice, So Very Nice (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Molasses Ginger Cookies (low FODMAP)

45 Minutes prep/chill • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen

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“I can’t have that” makes you weak

Try this: “I can’t have that,” vs “I don’t want that.” Which feels better?

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Coconut Milk Braised Tikka Masala Steelhead (low FODMAP)

20 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Roasted Mushroom and Pesto Pizza (low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 4

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Really Good Ranch Dressing (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Makes 1 1/2 cups

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Classic Caesar Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Vegetarian • Serves 4 - 6

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Spinach Madeline (low FODMAP)

30 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 6

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Cheddar, Spinach and Bacon Quiche (low FODMAP)

30 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Serves 8

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Quinoa Salad with Toasted Hazelnuts (low FODMAP)

30 Minutes prep • 20 Minutes cool • Low FODMAP • Gluten-Free • Lactose-Free • Vegetarian • Serves 8

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Garlic Parmesan Croutons (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4

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Chocolate sheet cake with peanut butter ganache (low FODMAP)

15 Minutes prep • 30 Minutes cook/finish • Gluten-free • Low FODMAP • Makes 12 pieces

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One Pot Coconut Turmeric Chicken and Sweet Potatoes (low FODMAP)

45 Minutes prep/marinate • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Serves 4

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Spiced Ginger Whoopie Pies (low FODMAP)

45 Minutes prep/chill • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen

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Sausage and Castelvetrano Olive Pizza (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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One Pan Lemon & Rosemary Butter Chicken and Pasta (low FODMAP)

30 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Chicken Linguini Marinara (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 4

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Teriyaki Salmon with Pineapple Jicama Salsa and Coconut Rice (low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 2

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Featured
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Extra Special Turkey Tetrazzini (low FODMAP)

20 minutes prep • 25 minutes cook • Low FODMAP • Gluten-free • Serves 6

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Lemony Sugar Cookies (low FODMAP)

45 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Makes 3 dozen

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Savory Polenta Cakes (low FODMAP)

30 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Makes a bunch

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Chicken Cutlets with Herby Mushrooms (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Cheesy Polenta Mushroom Gratin (low FODMAP)

30 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 8

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Flourless Peanut Butter Fudge Brownies (Low FODMAP)

10 Minutes prep • 30 Minutes cook • Low FODMAP • Dairy-free • Serves 9-16-25

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Tomato Basil Shrimp (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Roasted Sweet Potato Tacos with Salted Sour Cream (low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Serves 4

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Sheet Pan Korean Gochujang Meatballs and Roasted Broccoli (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Serves 4

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Korean Gochujang Chili Paste (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-Free • Dairy-free • Makes 1/2 cup

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Super Easy, Super Delish Caramel Corn (low FODMAP)

10 minutes prep • 10 Minutes coo • Gluten-free • Makes 12 cups

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Holiday Leftover Turkey Nachos (low FODMAP)

15 minutes prep • 10 minutes cook • Low FODMAP • Gluten-free • Serves 4

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Cinnamon Pecan Coffee Cake (low FODMAP)

15 minutes prep • 45 minutes cook • Gluten-free • Serves 12

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Maple Cinnamon Old Fashioned (low FODMAP)

10 Minutes prep • 15 Minutes cool • Gluten-free • Low FODMAP • Serves 1

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Navigating holiday feasting while on a low FODMAP diet

With a little careful eating and drinking, you should be able to navigate the holidays without consequences.

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Dessert Board (low FODMAP)

60 Minutes prep • 30 Minutes cook • Gluten-free • Serves many

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Almond, Kale and Quinoa Pilaf (low FODMAP)

10 minutes • 20 Minutes cook • Gluten-free • Vegetarian • Serves 4 - 6

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Sheet Pan Crispy Tofu and Mushrooms (low FODMAP)

45 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Vegan • Serves 4

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Peppermint Bark Shortbread Cookies (low FODMAP)

20 minutes + 30 to chill • 20 Minutes cook • Gluten-free • Makes 24

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Roasted Carrot Soup (low FODMAP)

10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Chicken Cordon Bleu (low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Cheesy Baked Eggs and Herby Mushrooms (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 2 as main 4 as side

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Silky Peanut Butter Cheesecake with Dark Chocolate Drizzle (low FODMAP)

20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Maple Glazed Roasted Acorn Squash (low FODMAP)

20 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Chicken Piccata with Crispy Sage and Herby Mushroom Cream (low FODMAP)

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

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White chocolate ginger cookies - Horiz.jpg
Salted white Chocolate Ginger Cookies (Low FODMAP)

30 Minutes prep • 20 Minutes cook & cool • Low FODMAP • Gluten-free • Makes 16 - 24 • Ok to make-ahead: Steps 1 - 3

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Scotch Vanilla Ice Cream and Salted Scotch Caramel Sauce (low FODMAP)

15 Minutes prep • 4 hours chill • Low FODMAP • Gluten-free • Makes 2 pints of ice cream and 1 pint of sauce

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Italian Meatball Bake (low FODMAP)

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

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Get the Dirty Dozen Triggers Guide and Master Your Gut!

Get the FREE Dirty Dozen IBS Triggers Guide to Learn How to Master Your Gut!

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Chicken Parmigiana (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Featured
Coquito Puerto Rican Eggnog - horiz.jpg
“Coquito” Puerto Rican Eggnog (low FODMAP)

60 Minutes prep • 4 hours chill • Low FODMAP • Gluten-free • Lactose-free • Serves 10

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Rosemary Potatoes Au Gratin (low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Serves 8

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Holiday Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Vegetarian • Serves 4

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Pumpkin Ginger Screwdriver or Pumpkin Whiskey Ginger (low FODMAP)

10 Minutes prep • 30 minutes Chill • Low FODMAP • Gluten-free • Lactose-free

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Simple Pumpkin Spice Syrup (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Makes 1 cup

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Herb Roasted Turkey Breast (low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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Great Gravy (low FODMAP)

5 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 2 Cups

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Mushroom Sourdough Stuffing (low FODMAP)

20 Minutes prep • 50 Minutes cook • Low FODMAP • Serves 8

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Salted Caramel Coffee Brownies (Low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Makes 16

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Chicken, Vegetable, and Rice Soup (low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Creamy Mushroom Chicken with Fresh Herbs (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Cheesy Chicken Enchiladas (low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Pumpkin Spice Ice Cream Bars (low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free

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Persian Kuku Sabzi (low FODMAP)

10 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Vegetarian • Serves 2 - 4

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Fabulous Fajita Bowl (low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Mexican Rice (low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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Chicken Milanese and Winter Salad (low FODMAP)

20 Minutes prep • 15 Minutes cook • Low FODMAP • Gluten-free • Serves 4

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Pumpkin Spice Cake (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 8 - 12 • Ok to make-ahead: Steps 1 - 6

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Chicken Piccata and Lemon Rice (low FODMAP)

15 Minutes prep • 15 Minutes cool • Low FODMAP • Gluten-free • Lactose-free • Makes 1 pint • Ok to make-ahead: Steps 1 - 4

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Irish Cream Cocktail (low FODMAP)

15 Minutes prep • 15 Minutes cool • Low FODMAP • Gluten-free • Lactose-free • Makes 1 pint

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Greens Salad with 8 Minute Eggs (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Dairy-free • Vegetarian • Serves 2 • Ok to make-ahead: Steps 1 - 3

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Pumpkin Cream Cheese Schmear (low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Makes about 1/3 cup

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Roasted Pumpkin Soup (low FODMAP)

15 Minutes prep • 60 Minutes cook • Low FODMAP • Vegetarian • Dairy-free • Serves 4 - 6 • Ok to make-ahead: Steps 1 - 7

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Roasted Corn and Herb Pasta Carbonara (low FODMAP)
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Pumpkin, Bacon, Cheddar Risotto (low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 6

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Great Pumpkin Cocktail (low FODMAP)

10 Minutes • Low FODMAP • Serves 2 • Ok to make-ahead: Step 1

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Sweet Potato Spice Cake with Cream Cheese Frosting (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-free • Serves 8 - 12 • Ok to make-ahead: Steps 1 - 6

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Best Cream Cheese Frosting (low FODMAP)

15 Minutes • Low FODMAP • Gluten-free • Lactose-free • Makes 2 cups • Ok to make-ahead: Steps 1 - 3

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Pumpkin Spice Butter (low FODMAP)

5 Minutes prep • 30 Minutes cook • Low FODMAP • Makes 2 cups • Ok to make-ahead: Steps 1 - 4

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Mac n’ Cheese with Herby Croutons (low FODMAP)

20 Minutes prep • 30 Minutes cook • Low FODMAP • Vegetarian • Serves 8

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Featured
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Buttered Corn Shrimp Pasta (low FODMAP)

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

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Great Greek Salad (low FODMAP)

20 Minutes prep • Low FODMAP • Gluten-free • Serves 4

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Kona Brownies (low FODMAP)

15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 16 • Ok to make-ahead: Steps 1 - 4

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Breakfast Sandwich (low FODMAP)

5 Minutes prep • 10 Minutes cook • Low FODMAP • Serves 1

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Roasted pork tenderloin with parmesan broccoli (low FODMAP)

10 minutes prep • 30 minutes bake or 60 minutes grill or 3 hours smoker • Gluten-free • Low FODMAP • Serves 4 - 6

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Chicken Caesar Salad (low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Serves 4 - 6 • Ok to make-ahead: Steps 1 - 3

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Lemony Blueberry Muffins (low FODMAP)

35 Minutes • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Yes (freezes well)

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Crispy Chicken and Prosciutto with Creamy Herbed Pasta and Greens (low FODMAP)

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

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Cajun creole lemon butter shrimp (low FODMAP)

25 Minutes • Low FODMAP • Gluten-free • Serves 6

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Herby Feta Turkey Burgers (low FODMAP)

30 Minutes • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 3

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Quinoa Chopped Salad (low FODMAP)

60 Minutes • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 5

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Brown Butter Salted Chocolate Chip Cookies (low FODMAP)

20 Minutes prep • 2 1/4 hours chill & Cook • Low FODMAP • Gluten-Free • Makes 24 - 36 • Ok to make-ahead: Steps 1 - 4

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Savory Pizzettas (low FODMAP)

45 Minutes • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 4

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Chicken Zucchini Cheesy Rice Bake (low FODMAP)

15 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 5

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Creamy Mushroom and Brie Risotto (low FODMAP)

30 Minutes • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 5

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Fish Taco Quinoa Salad (low FODMAP)

45 Minutes • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 4

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Smoked Salmon with Lemon Dill Cream (low FODMAP)

10 Minutes + overnight prep • 3 - 4 hours cook • Low FODMAP • Gluten-Free • Lactose-free • Serves 6 • Ok to make-ahead: Steps 1 - 7

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NEW Classic Lemon Meringue Pie (low FODMAP)

30 Minutes prep • 4 hours (or overnight) chill • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 9

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Artisan Cheeseboard (low FODMAP)

30 - 60 Minutes prep • 10 - 15 Minutes cook • Low FODMAP • Gluten-Free • Vegetarian • Serves 1 - many • Ok to make-ahead: Steps 1 - 4

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Penne Alfredo with Roasted Cherry Tomatoes (low FODMAP)

30 Minutes • Low FODMAP • Gluten-Free • Vegetarian • Serves 4 • Ok to make-ahead: Steps 1 - 3

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Salted Butter Naan (low FODMAP)

50 Minutes • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 3

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Chicken with Yellow Curry and Summer Vegetables (low FODMAP)

30 Minutes • Low FODMAP • Gluten-Free • Lactose-free • Serves 4 • Ok to make-ahead: Steps 1 - 3

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Panko-Crusted Halibut with Sweet Ginger Butter (low FODMAP)

50 Minutes • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 3

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20-Minute Wild Rice and Chicken Hash (low FODMAP)

20 Minutes • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Step 1

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Quick veggie fried rice bowl (low FODMAP)

20 Minutes • Low FODMAP • Gluten-free • Vegetarian • Serves 2

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Banana “ice cream” with summer berries (low FODMAP)

5 minutes (plus freezing time) • Low FODMAP • Gluten-free • Lactose-free • Dairy-free • Serves 2

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Tomato basil shrimp pasta (low FODMAP)

20 Minutes prep • 60 Minutes simmer • Low FODMAP • Gluten-free • Serves 6

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Great granola (low FODMAP)

10 Minutes Prep • 30 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 3 cups

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Cream scones (low FODMAP)

30 Minutes • Low FODMAP • Gluten-free • Makes 2 dozen scones

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Stephanie’s blueberry dream muffins (low FODMAP)

30 Minutes • Low FODMAP • Gluten-free • Makes 12 muffins

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Featured
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Smoky corn chowder with fresh herbs and bacon (low FODMAP)

45 Minutes • Low FODMAP • Gluten-free • Vegetarian (without the bacon) • Serves 6

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Lemon basil pasta with garlicky mushrooms (low FODMAP)

25 Minutes • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Margherita pizza salad (low FODMAP)

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

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Chocolate dipped bananas and cream (low FODMAP)

10 minutes (plus freezing time) • Low FODMAP • Gluten-free • Lactose-free • Serves 4

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Bom diggity salad (low FODMAP)

20 Minutes • Low FODMAP • Gluten-Free • Serves 4 - 6

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Tropical chicken with pineapple salsa (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 6

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“Squarefish” Cheesy Cracker Crisps (low FODMAP)

60 minutes • Low FODMAP • Gluten-free • Makes a bunch!

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Luscious lemon tart (low FODMAP)

30 Minutes prep • 1 hour cooling time • Low FOMAP • Gluten-free • Serves 8

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Mushroom tacos with fresh lime pico de gallo (low FODMAP)

40 Minutes • Low FODMAP • Vegetarian • Gluten-free • Lactose-free

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Sweet potato curry and rice bowl (Low FODMAP)

45 Minutes • Low FODMAP • Vegetarian • Gluten-free • Lactose-free • Serves 6

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Grilled salmon with herbed feta cream (low FODMAP)

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

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Quick lunch: Fruit and nuts (low FODMAP)

5 Minutes • Low FODMAP • Gluten-free • Lactose-free • Serves 1 to many

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Mocha chocolate cake (low FODMAP)

60 minutes • Gluten-free • Low FODMAP • Serves 12

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Grilled lemon chicken and orzo salad (low FODMAP)

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

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Quick creamy vegetable risotto (low FODMAP)

15 Minutes Prep • 30 Minutes Cook • Gluten-free • Vegetarian • Low FODMAP • Serves 6

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Amaretto white cake with Marzipan buttercream (low FODMAP)

60 Minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 8 - 12

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Smoked or grilled teriyaki chicken breasts (low FODMAP)

15 Minutes prep • 25 Minutes cook • Gluten-free • Lactose-free • low FODMAP • Serves 2

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20-minute chicken and vegetable stir fry (low FODMAP)
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Quinoa burgers and sweet potato fries (low FODMAP)

30 minutes prep • 45 minutes cook • Vegetarian • Gluten-free • Low FODMAP • Serves 6

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Thai iced tea (low FODMAP)

10 minutes prep • 30 minutes steep and cool • gluten-free • low FODMAP • Serves 6

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Thai pineapple fried rice (low FODMAP)

60 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4

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Thai cucumber salad (low FODMAP)

20 Minutes • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Thai noodle salad with peanut dressing (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Lactose-free • Vegetarian • Serves 4

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Pineapple chicken and coconut rice (low FODMAP)

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

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Raspberry creamsicles (low FODMAP)

10 minutes prep • 5-8 hours freeze (depending on how large your popsicle molds are) • Low FODMAP • Gluten-free • Makes 6 popsicles

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Veggie antipasto sandwich (low FODMAP)

15 minutes • Low FODMAP • Vegetarian • Makes 2 sandwiches

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

20 minutes prep • 40 minutes cook • Gluten-free • Low FODMAP • Serves 6

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Creamy coconut popsicles (low FODMAP)

10 minutes prep • 5 - 8 hours freeze (depending on how large your popsicle molds are) • Low FODMAP • Gluten-free • Makes 6 popsicles

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Quick lunch: Crackers and…(low FODMAP)

5 minutes • Low FODMAP • Gluten-free • Vegetarian • Serves 1 or many

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Lemon rosemary chicken with wild rice pilaf (low FODMAP)

15 minutes prep • 60 minutes cook • Gluten-free • Low FODMAP • Serves 4

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

45 Minutes • Gluten-free • Low FODMAP • Serves 4 - 6

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Lemon basil pesto (low FODMAP)

10 minutes • Gluten-free • Low FODMAP •  Makes about 1/2 cup

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Garlic parmesan seed crackers (low FODMAP)
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25-minute lemon pepper chicken (low FODMAP)

25 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4

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Japanese yaki onigiri sliders (low FODMAP)

45 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4

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Spring rolls and peanut sauce (low FODMAP)

45 minutes • Gluten-free • Lactose-free • Vegetarian • Low FODMAP • Makes 16 spring rolls

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BBQ chicken kabobs and corn salsa (low FODMAP)

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

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Sweet and smoky BBQ sauce (low FODMAP)

20 Minutes • Gluten-free • Lactose-free • Low FODMAP • Makes about 1 1/2 cups

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The perfect baked potato (low FODMAP)

60 minutes • Low FODMAP • Gluten-free • Vegetarian • Serves as many as you make

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Quick Lunch: Perfect grilled cheese (low FODMAP)

15 minutes • Vegetarian • Low FODMAP • Serves 1

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Pasta and green salad (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Serves 6

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Roasted pineapple shrimp tacos (low FODMAP)

30 minutes • Gluten-free • Lactose-free • Low FODMAP • Serves 4

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Fusilli with lemon pesto cream (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Vegetarian • Serves 4

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Creamy Cajun pasta with chicken or shrimp (low FODMAP)

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

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Quick lunch: Prosciutto wraps (low FODMAP)

5 minutes • Gluten-free • Low FODMAP

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Pesto cheddar sourdough bake (low FODMAP)

45 minutes • Gluten-free • Low FODMAP • Serves 6

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Frozen banana bites, frosty, or “ice cream” (low FODMAP)

5 minutes prep • 2 hours freeze • Gluten-free • Lactose-free • Low FODMAP

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Quick Lunch: Corn tortilla veggie melt (low FODMAP)

5 minutes • Gluten-free • Vegetarian • Low FODMAP • Serves 1

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Spring vegetable quiche with broccolini and bacon (low FODMAP)

20 minutes prep • 40 minutes cook • Gluten-free • Low FODMAP • Serves 8

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Carrot spice cake with silky cream cheese frosting (low FODMAP)

15 minutes prep • 45 minutes cook • Gluten-free • Low FODMAP • Makes 12 good-sized pieces

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Bacon and egg ramen bowl (low FODMAP)

Prep 10 minutes • Cook 15 minutes • Low FODMAP • Serves 4

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Creamy pasta alfredo and spicy arugula (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Vegetarian • Serves 4 • 

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Broccoli and red kale salad with warm ginger dressing (low FODMAP)

25 Minutes prep • 3 hours to overnight sitting time • Gluten-free • Low FODMAP • Serves 4 - 6

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Jamaican jerk chicken and new potatoes (low FODMAP)

45 minutes (plus marinating time) • Gluten-free • Low FODMAP • Serves 6

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Best Coconut Rice (Low FODMAP)

25 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 6

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Orzo with roasted cherry tomatoes, and crispy prosciutto (low FODMAP)

30 minutes • Gluten-free • Low FODMAP • Vegetarian option • Serves 4 - 6

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Chipotle chicken crunch wraps (low FODMAP)

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

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Chocolate dipped mocha meltaways (low FODMAP)

45 minutes • Gluten-free • Low FODMAP • Makes about 3 dozen cookies

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Magnificent Mac n’ Cheese (low FODMAP)

30 minutes • Low FODMAP • Gluten-free • Vegetarian option • Serves 6

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Macadamia nut chicken and coconut noodles (low FODMAP)

20 minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 4