Gut Friendly Game Day Foods

Whether you have a SIBO or IBS diagnosis, or are simply looking for more gut friendly options, you don’t need to miss out on all the good food of the fall season. Enjoy these five LFE approved recipes for your next game day party that the entire crowd will love!

Enjoy five game day food recipes from The Good LFE Cookbook. These recipes follow the Low Fermentation Eating diet and are designed to be SIBO and IBS friendly while promoting gut health.


Caramelized Onion Dip

This is a dairy-free rendition of the classic onion dip. Take it to a party and no one will ever know it's dairy-free. Make as a present for your vegan friends. Feel free to spice it up if you like it spicier. It's good with chips, toast, or French bread. 

Serves 6-8


SIBO IBS Friendly Onion Dip



  • 1 small yellow onion, diced
  • 1 leek, cleaned and sliced thinly (you can use two onions if you don't have a leek)
  • 1 recipe Cashew Sour Cream
  • Splash white wine (optional)
  • 1 small bunch chives or 3 green onions, finely chopped
  • Handful parsley, finely chopped
  • 1 tsp paprika
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp dill
  • Pinch cayenne
  • Lemon juice, salt and pepper, to taste

Cashew Sour Cream:

  • 1 1/2 cup cashews, soaked in water overnight, drained, and rinsed
  • 1/4 cup water + more if needed to make creamy
  • 1 tbsp lemon juice
  • 2 tsp rice vinegar
  • 1/4 tsp salt


  • Brown onions and leeks in olive oil for 5-10 minutes over medium-high heat with a pinch of salt. Add a splash of white wine and scrape brown bits off bottom of pan. Turn heat to low and caramelize onions for 1 hour until soft and golden and reduced to about one-third of the volume of the raw onions.
  • Add caramelized onions and all other ingredients to the Cashew Sour Cream. Season to taste with salt, lemon juice, and pepper.
Cashew Sour Cream Preparation
  • Place all ingredients into the bowl of the food processor or use a high-powered blender like a Vitamix or bullet-style blender. Blend until creamy. In the food processor, blending will take a little more time, so continue for 4-5 minutes, scraping the bowl every couple of minutes. If you find the cream to be too grainy, add water by the tablespoon until it is the desired consistency. Season to taste with lemon juice and salt.

Chicken Wings 

You don't have to sacrifice flavor to stay gut-friendly. These SIBO friendly chicken wings are sure to be a hit at your next game day party. Serve with a side of cashew sour cream.

Serves 6 


SIBO IBS Friendly Chicken Wings


  • 1 tbsp kosher salt

  • 2 tsp black pepper
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 3 lbs chicken wings
  • Avocado oil spray
  • 3 tbsp ghee
  • 1/3 cup hot sauce
  • 1 tbsp apple cider vinegar
  • 1 tbsp honey



    • In a small bowl, mix the salt, pepper, onion & garlic powder 
    • If the wings are uncut, remove the wing tips (save for stock) and cut the remaining wing into two sections (the drum and the flat). 
    • Sprinkle salt mixture over wings and toss to coat. 
    • Heat a grill or grill pan over medium heat. Spray with a little oil. Place wings on grill, crowding them together. Cook, turning every five minutes until cook through and nicely browned on all sides. The flats will take 20-25 minutes and the wingettes will take 25-30 minutes. 
    • While the wings are cooking, place the ghee, hot sauce, vinegar & honey in a small saucepan and whisk over medium heat until combined. 
    • Serve with the sauce on the side or toss wings in the sauce and then return them to the grill for a minute or two to caramelize.


    Loaded Potato Skins 

    A SIBO friendly version of this game day staple.

    Serves 6-8


    Gut Friendly Loaded Baked Potato Skins


    • 4 russet potatoes, scrubbed well

    • Olive oil
    • 8 oz bacon, cut into 1/4" strips
    • 4-6 oz Parmesan, cheddar, or gruyere cheese
    • 1 bunch scallions, thinly sliced
    • Salt & pepper
    • 1 cup lactose fee sour cream


      • Preheat the oven to 400°F (200°C).

      • Rub the potatoes lightly with olive oil and bake on a foil-lined baking sheet until skins are crisp and a fork easily slides into their flesh, about 1 hour. Transfer potatoes to a wire rack and let cool for 10 minutes. 
      • While the potatoes are cooking, assemble the toppings. Cook the bacon in a large skillet over medium heat until crisp, then transfer to a small bowl. Reserve the bacon fat. Grate the cheese into a small bowl; you should have about 2 cups. Trim and thinly slice the scallions. 
      • Using an oven mitt or a folded kitchen towel to handle the hot potatoes, cut each into quarters lengthwise to create 4 wedges. Using a small spoon, scoop the flesh from each wedge leaving 1/4 inch or more of the flesh. 
      • Set the oven to broil. Return the wedges to the foil-lined baking sheet. Paint a bit of bacon fat on each, then top with cheese and bacon. Place under broiler until cheese is bubbling. Season with salt and pepper. Spoon a teaspoon or so of sour cream on each and scatter the scallions over the plate.


        LFE Approved Chili 

        Full of flavor and easy on the gut, this is sure to be a crowd pleaser at your next game day party.

        Serves 12-14


        Low Fermentation Eating Approved Chili Recipe


        • 2 dried ancho peppers, stemmed & seeded

        • 2 tbsp dried oregano
        • 2 tbsp sweet paprika
        • 1 tbsp coriander
        • 1 tbsp cumin seed
        • 1 tbsp chili powder
        • 1 tsp cinnamon
        • 3 tbsp extra-virgin olive oil
        • 1/2 onion, chopped
        • 3 lbs ground turkey or beef
        • Kosher salt and freshly ground black pepper
        • 6 cloves garlic, chopped
        • 1 bottle lager style beer
        • 16 oz jar of roasted red peppers, drained and chopped
        • 1 canned chipotle chili, chopped
        • 1 jalapeño pepper, chopped
        • 1 fresh pasilla pepper, chopped
        • 2 (28 oz) cans whole tomatoes, hand crushed
        • 1 1/2 oz bittersweet chocolate


          • Shredded cheddar
          • Chopped avocado
          • Cilantro
          • Lactose-free sour cream
          • Sliced scallions


          • Soak ancho peppers in warm water for about 10 minutes. Drain and finely mince.

          • Mix all spices together in small bowl. 
          • Heat olive oil in a dutch oven or large saucepan over medium heat. Add onion and cook for a few minutes, stirring occasionally, until onion starts to become translucent. Increase heat to high and add ground turkey or beef. Continue cooking and break up the meat until it's lost its raw color. Add the spice mixture and garlic and cook for a few more minutes. Add the beer and cook until it's reduced by half. Add the minced anchos, red peppers, chipotle, jalapeño, pasilla, and tomatoes. Bring to a boil, reduce heat to simmer and cook, stirring occasionally for at least an hour, and up to two. When done cooking, turn off heat, add chocolate, and season with salt and pepper. 
          • Ladle into bowls and serve with shredded cheddar, chopped avocado, cilantro, lactose-free sour cream, sliced scallions, and/or any other LFE approved toppings of your choice.


          Spiked Spicy Hot Cocoa 

          Warm up as the weather cools with this spiked spicy cocoa recipe.

          Serves 1


          Plate of spices with Cup of Spiked Spicy Hot Cocoa


          • 1 1/2 cups lactose-free milk (use your favorite)

          • 2 tbsp Chocolate Sauce*
          • 1-2 oz Chai-Infused Vodka

            Chai-Infused Vodka

            Makes 2 cups
            • 2 cups vodka

            • 1 cinnamon stick
            • 4 green cardamom pods
            • 1" piece ginger, peeled
            • 5 peppercorns

            Chocolate Sauce

            Makes 1 1/2 cups
            • 1 cup high quality cocoa powder
            • 1 cup sugar
            • 1/2 cup water
            • 1 tbsp olive oil
            • 1 tsp vanilla
            • 1/2 tsp instant coffee or espresso granules
            • 1/2 tsp salt


            • Heat milk in saucepan with chocolate syrup until hot. Pour into mug and stir in vodka. Top with cinnamon. You can also make a peppermint hot cocoa by substituting plain vodka and adding a drop of peppermint oil or 1/2 tsp of peppermint extract.

            To prepare chai-infused vodka:

            • Pour vodka over spices in pint jar with a tight-fitting lid. Steep for 5 days shaking daily. Strain and store in clean jar.

            To prepare chocolate sauce:

            • In a medium sized saucepan, sift cocoa powder over the top of the sugar. Add all other ingredients to pan and whisk over medium heat until it all comes together, about 3 minutes. It will thicken as it cools. Pour into a glass jar with lid. It will last for several months in the refrigerator. 


            Discover additional SIBO friendly meals, and hundreds of other recipes in The Good LFE Cookbook. 

              Good LFE Coookbook for SIBO, IBS and Gut Health

              Discover Hundreds of LFE Recipes in The Good LFE Cookbook

              Packed with delicious, fresh and easy-to-execute recipes, our cookbook opens up a new world of eating options for anyone contending with SIBO, IBS or other gut health issues. Every recipe follows Low Fermentation Eating and is designed to maintain your microbiome balance and bring back the joy of eating.