Deliciously Low FODMAP
Inspire yourself with hundreds of delicious low FODMAP recipes, tips, and tools, and enjoy the abundance that is yours even when you have IBS.
Use the buttons and filters to find something specific or browse the complete collection for inspiration.
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Deliciously Low FODMAP is a trademark of IBS Game Changer, LLC
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How to Identify FODMAP-Free Foods Like a Pro
Tips for identifying FODMAP-free foods
Navigating the low FODMAP diet can feel overwhelming, but knowing which foods are FODMAP-free makes meal planning so much easier! If you’re using the Monash FODMAP App, spotting FODMAP-free foods isn’t always obvious at first glance.
Here’s the trick:
Click on a food in the app (e.g., chicken)
Confirm the app ONLY shows a "green” serving size of that food (if there are any yellow or red traffic light colors, move on because that food DOES contain some FODMAPs)
Scroll down past the one section of green traffic lights
Look for the phrase “Please note that the ‘green’ traffic light rating system allows you to eat multiple serves of ‘green’ foods per meal.”
If you see this statement, combined with ONLY a green light serving size, you’re in the clear! These foods are officially FODMAP-free, meaning you can enjoy multiple servings in one sitting. Note: As with any food, too much of one thing can be hard for your system to digest—so continue to eat a variety of foods with every meal and snack.
Let’s Talk Protein!
Good news—all meats are naturally FODMAP-free! This makes them an excellent foundation for your meals (keeping in mind, marinades and seasonings may contain FODMAPs so be aware of those). Here are some high-protein, FODMAP-free options:
✅ Chicken
✅ Beef
✅ Pork
✅ Lamb
✅ Fish
✅ Seafood
✅ Eggs
What About Veggies?
Adding FODMAP-free vegetables to your plate ensures you’re getting plenty of fiber without triggering symptoms. Here are some excellent go-to options:
🥔 Potato
🥬 Arugula (AKA Rocket)
🥕 Carrot
🥒 Cucumber
🎃 Patty pan squash (AKA button squash)
🥬 Lettuce, red coral (red leaf)
🥄 Pickled beetroot
🌰 Parsnip
🍃 Rhubarb
Are There Any FODMAP-Free Fruits?
Yes! But keep in mind that even FODMAP-free fruits should be limited to one serving per sitting (1 cup chopped, 1 medium piece, or 2 small pieces). Some great choices include:
🍌 Firm, banana (no spots)
🍍 Yellow papaya
🍊 Mandarin orange
🍊 Navel orange
🍈 Dragon fruit
🥭 Guava
Other Handy FODMAP-Free Foods
Want to add more variety? Here are some versatile FODMAP-free staples:
🧄 Chives
🫚 Ginger
🥛 Plain lactose-free yogurt
🥛 Lactose-free milk
🍚 Rice
🫒 Olives, olive oil, avocado oil
5 Easy FODMAP-Free Meal Ideas
Ready to put it all together? Here are five simple, delicious meal ideas made entirely with FODMAP-free ingredients:
🥩 Meat & Roasted Veggies – Roasted root veggies (potato & carrot) tossed with extra virgin olive oil, salt, and, pepper.
🐟 Salmon & Salad – Baked potato with a salad of arugula and cucumber tossed with a simple oil and vinegar dressing.
🍗 Chicken Stir-Fry – Sautéed chives, ginger, carrot & parsnip served over rice.
🥚 Veggie Frittata – Eggs, potato, patty pan squash & chives topped with grated cheese.
🍨 Tropical Yogurt Bowl – Plain lactose-free yogurt with diced yellow papaya & dragon fruit.
Final Tips
All FODMAPs are carbohydrates (although not all carbohydrates are FODMAPs). So, if a food contains no carbohydrates, it also contains no FODMAPs.
Foods and portion sizes change as research evolves. Always check the Monash FODMAP App for updates before digging in!
Now, eat and enjoy every bite, because you can! 🎉
Super Veggie Pizza with Cauliflower Crust (Low FODMAP)
30 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Keto friendly - Serves 4
30 Minutes prep • 60 Minutes cook • Low FODMAP • Gluten-Free • Keto friendly - Serves 4 • Ok to make-ahead: Steps 1 - 4
How can you say Low FODMAP and cauliflower in the same sentence? Because PURPLE cauliflower has been tested by Monash and shown to be low FODMAP up to 3/4 of a cup! Once I realized this nuance, a whole new vegetable was available to use in my recipes! This Super Veggie Pizza swaps out the traditional dough for a crisp and flavorful cauliflower crust. Topped with a vibrant medley of colorful vegetables, this pizza is a delicious way to enjoy a vast array of plants all in one meal. Your gut biome will be ecstatic! It's easy to make, perfect for a weeknight dinner, and delicious as a leftover. Cook the crust and saute the veggies ahead so you can toss it all together in a jiffy when you’re ready.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
A new green just in time for Saint Patrick’s Day: Sweet Garleek!
Garleek is a vegetable that's a cross between garlic and leeks, and the low-FODMAP greens add a wonderful flavor to your savory dishes
Have you spotted this new green in your market or produce stand yet? Garleek is a vegetable that's a cross between garlic and leeks, and the low-FODMAP greens add a wonderful flavor to just about everything you might put garlic or onion in! Garleek has the sweetness of leeks and the savory notes of garlic. As with other garlic/onion family vegetables, it’s recommended only to eat the green part, leaving the FODMAP-containing white part out. You can eat the greens raw in salads and as garnish, grilled, roasted, sautéed, or baked into your favorite savory dishes.
Developed by Allium breeder Hans Bongers, Sweet Garleek has a buttery texture, concentrated flavor, grows from spring to fall, and is harvested at a diameter of about ½-inch. When you find it in the store, it will look like oversized green onions or undersized leeks!
Preparation
You can use sweet garleek in vinaigrettes, sautéed, grilled, or roasted
To sauté, cut off the white base and slice the green stalks in half lengthwise
Rinse well under cold water
Chop the greens into 1/8-inch pieces
Heat a large sauté pan over medium-high heat
Add olive oil and your sliced Garleek greens
Sauté until tender
Storage
Roll the stalks in a dry paper towel
Put the stalks in a plastic bag or storage container
Store in the vegetable drawer of the refrigerator
Wash thoroughly before use
Watch for new recipes using delicious Garleek!
Stop letting discouragement derail your health: 8 Tips that work
In this blog post I’m sharing 8 strategies to overcome the feelings of discouragement and fear that may be standing in the way of your success.
Okay, friends, let's talk guts—both the kind churning with IBS and the kind it takes to face a challenge. If you're a regular to my blog, you know my amazing sister, Sarah Aitken (RN, MS, WHNP/FNP, MHP, NBC-HWC—yes, she's that impressive), runs a fantastic program focused on diabetes and pre-diabetes. Now, you might be thinking, "Diabetes? What's that got to do with my perpetually grumpy gut?" Well, Sarah's insights often overlap beautifully with the IBS world, and her latest article about finding courage in the face of feeling discouraged and afraid? Pure gold. Seriously, give it a read. And if you want more wisdom delivered straight to your inbox (because who doesn't love a little Monday Motivation?), sign up for her newsletter right here. Trust me, your inner (and outer) self will thank you. Want to listen instead of read? Released every Monday, Sarah’s podcast, available on Apple Podcasts and Spotify is delightfully educational and entertaining.
Republished with permission of Sarah Aitken
Discouraged. It’s an emotion I’ve been experiencing while dealing with a serious website problem for the last week.
I took a moment to really look at that word. It means lacking courage. Feeling scared.
Embarking on radical lifestyle change (for most people, eating in a way to reverse insulin resistance IS a radical change) requires courage. Will it work for me? Will I be able to stick to it? Can I design an eating plan that feels sustainable so that I can remain on it forever? I had a setback. Will I ever get back on track?
Taking a leap of faith requires courage. Getting back on track requires courage. Sticking to something in the face of adversity requires courage.
Courage means you are not allowing circumstances to get the best of you. It is making the right decisions in the face of fear. It is getting back on that horse and trying it again. It is taking risks and dealing with uncertainty. It is making “bravery” a habit.
Being courageous doesn’t mean you are not afraid. It means you are doing something even though it scares you to do it.
Here's some great news: courage can be learned and cultivated!
Here are 8 ways to overcome the feeling of “discouraged” when fear has you stuck:
Acknowledge that when you feel discouraged, it is not because you can’t do something, it’s because you are letting fear stop you from trying again. Face the feeling of fear. Sweeping it under the rug gives it power. Courage is not about eliminating fear, it’s about moving forward in spite of fear being present.
Confront the feeling and become curious about it. What is it about the present situation that is scaring you? What would happen if you felt more courageous about it? Could it be that you are protecting your ego from experiencing failure? The reality is, continuing to try in spite of setbacks and failures makes you stronger and more resilient.
Get comfortable with being uncomfortable. Dale Carnegie once said, “Do the thing you fear to do and keep on doing it...that is the quickest and surest way ever yet discovered to conquer fear.”
Make doing brave things a habit. Consciously strengthen your courage like a muscle by practicing it. In her book Fear Is Not An Option author Monica Berg recommends making a list of things that you would do if you weren’t afraid. If you made a list, what would it look like? Could you start doing some of those things now?
Fear is often a pretend worry about something that MIGHT happen, but which is not actually happening right now. What are some other outcomes that are just as likely? Give equal airtime to alternate thoughts regarding the future and stay grounded in what is happening right now.
Embrace failure! Success is much less about succeeding perfectly and much more about tolerating the failures along the way. Get curious about failure – see what you can learn from it. Build your resilience muscle!
Don’t aim for perfection. Approach the problem with a beginner’s mind. Let go of expectations of how it’s going to go and get curious about it. Stop worrying about the outcome.
See fear as an opportunity instead of a roadblock. Fear can even be a handy guide, showing you the areas of your life that need some work.
For me, just writing this article has helped me feel less discouraged about my website problem. I feel a little more courageous, and I’m glad that one silver lining is that once the problem is fixed, I will be all the more able to overcome the next challenge with less fear.
More Deliciously Low FODMAP™ Tips and Tools
Turkey Wraps (Low FODMAP)
5 Minutes prep • Low FODMAP • Gluten-Free • Keto friendly • Serves 1
5 Minutes prep • Low FODMAP • Gluten-Free • Keto friendly • Serves 1
Sometimes looking at food in a different way is a great way to get new ideas for how you can eat well, eat a broad variety, and keep your gut happy. These Turkey Wraps are a good example. I used sliced deli meat for my wrap and I added lactose-free cream cheese to give it some stability and flavor. Then I piled on microgreens, walnuts, and avocado. Truthfully, you could pile in anything you like—as long as it’s low FODMAP! These make a great quick lunch and are filled with excellent variety for your gut biome.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Hearty Cream of Mushroom Soup (Low FODMAP)
45 Minutes • Low FODMAP • Gluten-free • Serves 4
10 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 - 6 • Ok to make-ahead: Steps 1 - 2
Craving a warm, comforting bowl of soup? This Cream of Mushroom soup recipe takes the classic to a whole new level. Tender pieces of chicken breast nestled in the rich and creamy base – it's the perfect blend of hearty and satisfying. This isn't your canned soup experience; it's a homemade delight that's surprisingly easy to make and guaranteed to impress. Whether it's a chilly evening or you just need a comforting pick-me-up, this soup will satisfy the heartiest eater.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Marry Me Meatballs (Low FODMAP)
10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 6
10 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1
Tender, juicy meatballs simmered in a rich, flavorful sauce with a touch of cream, and topped with crisp prosciutto. It’s the kind of comfort food that whispers sweet nothings and sparks instant devotion. Whether you're aiming for a proposal or just a seriously delicious weeknight dinner, these meatballs are a surefire winner. Get ready to fall in love (with your food, at least!)
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
The Low-FODMAP Food Detective: Testing New Foods on Yourself
If you want to try a food that has not yet been tested and added to one of the low-FODMAP apps , one of the most important tools in your low-FODMAP arsenal is self-testing.
Living with IBS can feel like a constant culinary guessing game. Are those onions okay? Will that garlic send me into a flare-up? The low-FODMAP diet can be a lifesaver, but navigating it can be tricky.
If you want to try a food that has not yet been tested and added to one of the low-FODMAP apps, one of the most important tools in your low-FODMAP arsenal is self-testing. This involves carefully introducing new foods into your diet to identify your personal triggers. Recently I was in the produce section of my local grocery store and I simply could not leave without the beautiful green Romanesco! I checked and it was not in the Monash app, so, I decided to test it on myself. Read on to understand just how to do that!
Before you are ready to test any new food, you have to make sure your system is in a calm state (i.e., not in a flare-up). That means eating low-FODMAP foods that don’t trigger a reaction for you until you are symptom-free for a few days. That’s when you can start to introduce a new food and get relevant data related to that new food.
Once your gut is in a calm state, here's how to test a new food using your own body as the testing environment:
Choose one food at a time. Start with a small serving (e.g., 1/4 cup of new vegetable).
Isolate the food. Avoid other potential triggers during the test period.
Monitor your symptoms. Pay close attention to your digestion for the next 24-48 hours.
Record your results. Keep a food diary to track what you ate and how you felt.
Testing a Cruciferous Vegetable: Romanesco
Let's take Romanesco as a specific example. This vibrant green vegetable is a member of the cruciferous family, which can be high in FODMAPs and a trigger for some people.
Start with a small portion: Begin with a quarter cup of chopped Romanesco.
Prepare it simply: Steam or roast it lightly with minimal seasonings. Or put it in a salad with other ingredients you know you tolerate well (this is what I did).
Observe your symptoms: Watch for bloating, gas, diarrhea, or constipation.
Important Notes:
Be patient: It may take a couple of days to notice any reactions.
Don't give up! Finding your triggers takes time and experimentation.
If you don’t notice any symptoms: Try the whole process again with a larger amount (1/3 cup vs. 1/4 cup for example).
By diligently testing new foods, you can gain valuable insights into your own digestive system and build the depth of your personalized low-FODMAP plan. We are all different!
Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com
Deliciously Low FODMAP™ recipes
Creamy Coconut Chicken Curry and Cucumber Mint Salad (Low FODMAP)
20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6
20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Step 1
This dish features a delightful blend of creamy, savory, and spicy flavors. Marinated in a delicious blend of Indian spices, creamy coconut milk, and fresh ginger, this chicken is baked to juicy perfection and finished with butter and sesame seeds giving it a bit of crunch with every bite. The refreshing cucumber salad provides a cool and crisp counterpoint to the warmly spiced chicken, making this a complete and flavorful meal. This chicken is even better served cold, so make extra and have it for lunch or dinner the next day.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
15-Minute Italian Butter Chicken (Low FODMAP)
5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2
5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Serves 2 • Ok to make-ahead: Steps 1 - 4
This is the ultimate weeknight dinner that combines the creamy richness of butter chicken with the bold flavors of Italian seasoning. The chicken is seared and then finished in a velvety sauce, rich in Italian flavor. Ready in just 15 minutes, it's perfect for busy days when you crave something indulgent yet easy to make. Whether you serve it over pasta, rice, or a fresh green salad, it’s sure to become a family favorite!
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Lightly Sweet and Salty Nuts (Low FODMAP)
5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Makes 5 cups
5 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-Free • Lactose-Free • Makes 5 cups • Ok to make-ahead: Steps 1 - 4
Craving a crunchy, flavorful snack? Look no further than these irresistible Lightly Sweet and Salty Nuts. The perfect balance of sweet and savory makes them impossible to resist. They are so easy to make, you have them ready in a jiffy. You can use other kinds of nuts instead, or in addition to, these two. I used nuts from Costco for this recipe which also made it very cost-effective.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Simple One Pan Seafood Stew (Low FODMAP)
15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4
15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 2
This simple seafood stew is a comforting and flavorful dish perfect for a cozy night in. Packed with tender halibut, and a medley of fresh vegetables, this easy-to-make one-pan meal is a great way to enjoy some seafood.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Green Chili and Chicken Enchiladas (Low FODMAP)
20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 12
20 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Makes 12 • Ok to make-ahead: Steps 1 - 4
Experience the magic of authentic Southwestern cooking with these Green Chili and Chicken Enchiladas. This recipe captures the essence of New Mexican flavors, with a balance of spice and creaminess in every bite. Best yet, they’re easy to make and can be made ahead and cooked (or reheated) when ready to serve.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Indian Spiced One Pan Beef Keema (Low FODMAP)
10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4
10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Serves 4 • Ok to make-ahead: Steps 1 - 4
Get ready to tantalize your taste buds with this flavorful and easy-to-make Indian spiced beef keema. This one-pan wonder combines tender ground beef with a vibrant blend of aromatic spices, creating a hearty and satisfying meal. Perfect for a quick weeknight dinner or a flavorful weekend treat, this dish is sure to become a family favorite.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Holiday Salad Too (Low FODMAP)
20 Minutes prep • Low FODMAP • Gluten-Free • Vegetarian • Serves 6
20 Minutes prep • Low FODMAP • Gluten-Free • Vegetarian • Serves 6 • Ok to make-ahead: Steps 1 - 4
This vibrant salad is the perfect antidote to all the holiday indulgence. It's one of those recipes that will make you feel healthy just looking at it! Packed with fresh vegetables, tangy cheeses, and sweet dried cranberries, and finished with a lemony vinaigrette so it’s got a little something for everyone. Even better, it’s a great make-ahead salad because it stays perfectly fresh in the fridge even for a couple of days!
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Rosemary Almond Flour Crackers (Low FODMAP)
5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Makes 36
5 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-Free • Lactose-free • Makes 36 • Ok to make-ahead: Steps 1 - 5
Craving crispy, savory crackers? These Rosemary Almond Flour Crackers are the perfect guilt-free treat! Made with almond flour, spices, and fragrant rosemary, they're naturally gluten-free and packed with flavor. They’re quick to make and perfect for a healthy snack, an appetizer, or to accompany your favorite dips and cheeses.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Cinnamon Spice Cake with Eggnog Buttercream (Low FODMAP)
15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 12
15 Minutes prep • 30 Minutes cook • Low FODMAP • Gluten-Free • Serves 12 • Ok to make-ahead: Steps 1 - 2
Warm, cozy, and full of festive cheer, this Cinnamon Spice Cake with Eggnog Buttercream is the perfect dessert to keep the holiday season going! The cake itself is a soft, moist masterpiece, infused with the comforting flavors of cinnamon, nutmeg, and a hint of clove—spices that evoke memories of cozy winter nights and festive gatherings. Topped with a rich, velvety Eggnog Buttercream frosting, this cake is a luxurious treat that combines the creamy, spiced flavor of eggnog with the sweetness of buttercream. Whether you're hosting a party, celebrating a special occasion, or simply treating yourself, this cake is sure to be a seasonal favorite.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Decadent Chicken Soup with Gnocchi and Bacon (Low FODMAP)
10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-Free • Serves 6
10 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-Free • Serves 6 • Ok to make-ahead: Steps 1 - 6
This comforting and hearty creamy chicken gnocchi soup is the ultimate bowl of cozy goodness. Rich, velvety, and packed with flavor, it's a perfect balance of tender chicken, pillowy gnocchi, and fresh spinach, all swimming in a luscious, creamy broth. Crispy bacon adds a perfect smoky crunch to each spoonful. Whether you're serving it as a weeknight dinner or as a special dish for family and friends, this soup will warm you from the inside out with every bite. Easy to make and incredibly satisfying, it's a meal that will quickly become a favorite in your kitchen.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
Creamy Holiday Eggnog (Low FODMAP)
20 Minutes prep • 4 Hours chill • Low FODMAP • Gluten-Free • Serves 8
20 Minutes prep • 4 Hours chill • Low FODMAP • Gluten-Free • Serves 8 • Ok to make-ahead: Steps 1 - 6
This holiday season, treat yourself to the rich, creamy, and comforting taste of homemade eggnog. A timeless tradition, this recipe captures the essence of winter warmth in every sip. Crafted with low FODMAP ingredients in mind, including velvety cream, fragrant spices, and a touch of sweetness, this eggnog is the perfect holiday libation. Whether you prefer it spiked with a bit of brandy or bourbon or non-alcoholic, this recipe is sure to become a cherished part of your holiday celebrations. So gather your loved ones, pour a cup of this delightful beverage, and savor the magic of the season.
See this new recipe in my FREE recipe club.
To streamline your search through hundreds of existing recipes, I'm moving the release of my new weekly creations to the Recipe Club on Patreon. In the club, you’ll get access to a treasure trove of low-FODMAP goodness, complete with collections and filters to use as your virtual cookbook!
Here's what awaits you in the club:
Exclusive weekly recipes: Be the first to try my latest delicious low-FODMAP creations!
Simple & Easy: My recipes continue to focus on readily available ingredients and effortless preparation, perfect for family-friendly meals (no more separate low-FODMAP meal prep!).
Hundreds of existing recipes: Gain access to my entire library of low-FODMAP recipes, all conveniently organized.
You can join for free or sign up for only $5/month. Your support fuels my passion for creating new, delicious, and easy-to-make low-FODMAP recipes just for you.
Let's go on this delicious low-FODMAP journey together.
I’ve got IBS. What do I do now?
Take Control of Your IBS: Your Journey Starts Here
Take Control of Your IBS: Your Journey Starts Here
Living with IBS can be frustrating and confusing. But you're not alone, and you don't have to suffer. In this post, I'll share practical tips and insights to help you navigate your IBS journey.
Discover how to:
Uncover Your Triggers: Learn the power of journaling to identify your unique sensitivities.
Build a Strong Foundation: Prioritize lifestyle factors like sleep, stress, and movement for optimal gut health.
Understand the Science: Gain knowledge about the mechanisms behind IBS and FODMAPs so you can make informed decisions.
Read on to learn how to take control of your IBS and improve your quality of life.
If I’m not coaching, you’ll find me in my kitchen cooking up a new recipe for my Deliciously Low FODMAP recipe club!
IBS: Your Next Steps
So, you've been diagnosed with IBS. While it might feel overwhelming, there's a lot you can do to manage your symptoms and improve your quality of life.
As a healthcare professional with firsthand experience, I've found that three key steps can significantly impact your journey:
1. Journal Your Journey
Before diving into dietary changes, start a food journal. Track your meals, drinks, symptoms, stress levels, and other lifestyle factors. This baseline information will help you identify potential triggers and measure the impact of your interventions.
2. Build a Strong Foundation
While FODMAPs are often culprits in IBS, they're not the only factors. Lifestyle habits like sleep, stress management, and physical activity play a crucial role. Prioritize these areas to enhance your overall well-being and improve your body's tolerance to FODMAPs and other triggers.
3. Understand the Why
Knowledge is power. Before making dietary changes, take the time to understand the underlying mechanisms. Why do certain foods trigger symptoms? How do FODMAPs impact your gut? By grasping the "why," you can make informed decisions, tailor your approach, and effectively monitor progress.
Ready to Take Control?
If you're frustrated with IBS symptoms and eager to regain control of your health, consider a comprehensive approach that addresses both diet and lifestyle. By following these steps and seeking personalized guidance, you can embark on a journey towards a healthier, happier you.