Jump to Recipe 15 Minutes prep • 55 Minutes cook (if using brown rice) • Low FODMAP • Gluten-free • Lactose-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-3 I dare you to try not to love this delicious combination of vegetables, rice, and amazing miso sauce. Even if you’re a devout hater of all things vegan—this one is going to win you over. The combination of crunchy, creamy, and dreamy is simply impossible not to love. So, whip this up for your next dinner with family or friends. You can make the rice ahead of time and keep it warm to save most of the cooking time. Want to make a low-ca ..read more

Jump to Recipe 10 Minutes prep • 35 Minutes cook • Low FODMAP • Lactose-free • Gluten-free • Vegan • Serves 4 • Ok to make ahead: Steps 1-5 I used to be one of those people who saw “vegan” and thought “No way, that’s going to be terrible.” Well, that is no longer the case and now that I have embraced a plant-forward approach to much of my cooking, I have started developing vegetarian and vegan recipes worthy of the IBS Game Changer name! This soup is no exception. Super flavorful, creamy, and hearty without any animal products at all! And this soup has 15 different plants in it as written, and ..read more

Jump to Recipe 20 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-2 These chicken meatballs aren't just delicious, they're the perfect combination of tender chicken, aromatic herbs, and savory spices. Baked in one pan alongside vibrant greens and atop creamy pasta, this dish is no ordinary meal. Prepare to indulge in a satisfying one-pan/one-bowl meal that will delight you and your family and nourish your body. Download/Print Recipe Ingredients 2 pounds ground chicken, pork, or turkey 1 tablespoon Dijon mustard 1 cup leek greens, chopped 2 teas ..read more

Jump to Recipe 20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4 • Ok to make ahead: Steps 1-3 This recipe works magic on simple flank steak, rendering it as tender as filet mignon. With a miso-based ginger sesame marinade and a savory sauce that bursts with flavor, every bite is simply delicious. Serve it up with steamed rice, some roasted vegetables, and a simple cucumber salad and you’ll have a meal fit for company that’s easy enough to make for the family on a weeknight. Download/Print Recipe Ingredients: Marinade 2 tablespoons toasted sesame oil 2 tab ..read more

Jump to Recipe 15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 4-6 • Ok to make ahead: Steps 1 - 4 I love a good sheet pan dinner that cooks all together and comes out smelling and tasting delicious! This recipe is easy and pretty quick to make. You can modify or add to the list of vegetables according to what you have on hand which makes it a great recipe to clean out the refrigerator. Perfect for a weeknight dinner or any night dinner. Download/Print Recipe Ingredients: Marinade 2 tablespoons toasted sesame oil 2 tablespoons white or red miso paste 1/4 c ..read more

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

Jump to Recipe 15 Minutes prep • 15 Minutes cook • Low FODMAP • Serves 4 • Ok to make ahead: Steps 1-4 This is a delightful twist on a classic Easter treat: Hot Cross Bun Waffles! These waffles infuse all the cozy warmth and spice of traditional hot cross buns into a crisp and delicious breakfast delight. Imagine the comforting aroma of cinnamon, nutmeg, and cardamom wafting through your kitchen as these waffles cook. Topped with a generous drizzle of melted butter and an orangey glaze, they're a surefire way to elevate your breakfast or brunch spread. Whether you're celebrating Easter morning ..read more

Jump to Recipe 10 Minutes prep • Low FODMAP • Gluten-free • Serves 2 • Ok to make ahead: Steps 1-2 This is the perfect energizing lunch. Protein, fiber, plants, and delicious flavor. It’s light and hearty at the same time. The almonds and celery give it a wonderful crunch while the capers provide a depth of flavor that isn’t always common in a tuna salad. And, capers are an especially good source of antioxidants like quercetin and rutin both of which have been well-studied for their ability to alleviate inflammation, enhance wound healing, and promote healthy blood sugar levels. Download/Prin ..read more

Jump to Recipe 15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-2 This is a classic. Tender cake with a crunchy streusel on top and in the middle with bright blueberries throughout. It’s comfort food that’s even more delicious when it’s warm with a bit of butter melting into it. Perfect for a slow Sunday morning with a cup of coffee and your slippers on. The kitchen will smell delightful so you’ll have to work fast before the house wakes up and realizes you’ve made something scrumptious! Download/Print Recipe Ingredients: Coffee Cake 1 stick ..read more

Jump to Recipe 5 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 4 • Ok to make ahead: Steps 1-3 This 30-minute one-pan recipe is easy to make and so delicious, the whole family will love it. It packs a cornucopia of plants for your gut biome with as many as 14 different plants in the recipe as written. And, you can add some more if you want to! Serve it on its own or throw it in corn tortillas for some Southwest tacos. Leftovers make a great addition to scrambled eggs for breakfast or brunch. Download/Print Recipe Ingredients 1 tablespoon garlic-infused olive oil 1 cup gre ..read more