Low Fermentation Eating (LFE) Recipes

Pulled from our cookbook, The Good LFE Cookbook, as well as straight from Krystyna's kitchen, these delicious recipes are all designed to be SIBO and IBS friendly and follow the Low Fermentation Eating diet.  Developed with top gastroenterologists and nutritionists, these flavorful and easy to execute recipes will bring back the joy of eating for anyone contending with gut imbalances. 
Rosemary & Olive Oil Lamb Chops

Rosemary & Olive Oil Lamb Chops

Lemony sumac balances the gaminess of the lamb. Great with salsa verde or herb salad, these can be a quick weeknight dinner or dinner party fare.
grapefruit mint Caipiroska recipe gut friendly cocktail

Grapefruit Mint Caipiroska

Based on a popular Brazilian cocktail, but made with vodka, the caipiroska has a lighter and more straightforward flavor profile.
protein pancakes with blueberry compote gut friendly recipe

Protein Pancakes with Blueberry Compote

Somewhere between a pancake and a crêpe, these thin vanilla-scented treats are a crowd pleaser.
deviled eggs with everything spice sibo friendly recipe

Deviled Eggs with Everything Spice

A brunch favorite, we keep them simple with a little touch of Everything Spice on top.
SIBO IBS Friendly Weeknight Meals

Chicken Kebabs

This colorful easy weeknight dinner can be prepped in advance and seasoned in different ways depending on what marinade you use.
spike spicy hot cocoa recipe

Spiked Spicy Hot Cocoa

Warm up as the weather cools with this spiked spicy cocoa recipe. Chai-infused vodka adds a spicy twist to this classic cold-weather staple.
Raspberry Mint Julep

Raspberry Mint Julep

Add a fruity twist to the classic Mint Julep with this raspberry-infused recipe. The perfect balance of sweet and tart.
Skinny Mint Julep

Skinny Mint Julep

With sparkling water and less sugar you can indulge in the refreshing taste of a Mint Julep without any of the guilt or digestive discomfort.
Classic Mint Julep

Classic Mint Julep

This refreshing and flavorful cocktail is easy to make and won't leave you feeling bloated or uncomfortable.
Plate of Grilled Chicken Wings

Gut Friendly Game Day Foods

Five gut-friendly recipes for your next game day party that the entire crowd will love.
low fermentation eating approved dessert chewy meringue

Chewy Meringues & Lemon Curd | as featured in goop

Using ghee, as opposed to traditional recipes that use butter, makes this deconstructed twist on the classic custard pie lighter and more fresh tasting.
low fermentation eating approved mac and cheese

Low Fermentation Mac & Cheese | as featured in goop

This is a lovely mac and cheese to make and serve right out of the pot and topped with extra-crispy crumbs. 
LFE Cashew Sour Cream | as featured in goop

LFE Cashew Sour Cream | as featured in goop

As featured in Goop, here's a rich, tangy, and tasty replacement for the typical dairy-based sour cream.
A Stress-Free, SIBO Friendly Holiday

A Stress-Free, SIBO Friendly Holiday

To help alleviate the stress of the holiday cooking season, we’ve handpicked a selection of our favorite holiday friendly LFE approved recipes.
bone broth for sibo and healthy gut

SIBO Safe Bone Broth

This flavorful and SIBO friendly bone broth has so many uses: as a base for a soup, a liquid for rice or just on its own.
flourless chocolate torte for gut health

Flourless Chocolate Raspberry Torte

This decadent flourless chocolate torte is perfect for sweet cravings and even incorporates homemade raspberry jam.
SIBO IBS friendly cocktail recipes

SIBO Friendly Summer Cocktails

Summer is the season where routines take a holiday and relaxation rules. Enjoy three SIBO friendly cocktail recipes from The Good LFE Cookbook.
SIBO and IBS friendly blueberry crumble recipe

Blueberry Rhubarb Crumble

This sweet treat is SIBO friendly of course and is one of our favorite desserts.  Lovely topped with whipped coconut or cashew cream.
SIBO IBS friendly watermelon salad recipe

Watermelon & Basil Salad

This bright and refreshing watermelon salad is SIBO safe and gluten free.  Simple to make a great as a starter or dessert.
sibo ibs friendly salad side dish insalata tricolore

Insalata Tricolore with Lemon Citronette

This classic Italian salad that gets its name from the three colors of the Italian flag and can be prepared as a SIBO safe meal or side.
almond butter bites for sibo ibs

Almond Butter Bites

Packed with protein, these almond butter bites are delicious snacks. They are easy to make and make a great activity to do with kids.
orzo spinach SIBO friendly side dish

Orzo with Spinach & Roasted Tomatoes

Bright and flavorful this is the perfect partner to a roasted fish or as a light lunch with a leafy salad. 
grilled tuna with orange grapefruit SIBO IBS friendly food

Grilled Tuna with Orange, Grapefruit & Olive Oil

Our SIBO friendly grilled tuna is light, bright and quick to make.  Serve on top of a watercress or arugula salad or for a heartier option over rice.
zucchini parmesan salad sibo ibs friendly recipes

Zucchini & Parmesan Salad

An invigorating, elegant use of summer's abundance of zucchini. A light, refreshing, easy to prepare dish.
corn cakes with cherry tomatoes SIBO safe recipe

Corn Cakes with Cherry Tomatoes

These corncakes are a lovely appetizer, cocktail party finger food, or a unique addition to a brunch menu. As always SIBO friendly.
gluten free SIBO friendly crispy cornflake chicken recipe

Crispy Cornflake Chicken

Our crispy chicken is not only SIBO and IBS friendly but also gluten-free. We marinate it in lactose-free "buttermilk" for extra flavor.
sibo ibs friendly romesco sauce recipe

Carrot Romesco Sauce

Our carrot-based Romesco is a delicious and versatile spread that can be used as a dip, topping or sauce - even better our version is SIBO friendly.
Crab Cakes with Simple Cornichon Remoulade LFE Approved Recipe

Crab Cakes with Simple Cornichon Remoulade

Almond meal and a few shrimp ground into a sticky paste hold these crab cakes together without overpowering the crab’s natural sweetness.
Butternut Squash Sage Soup with Cashew Cream

Butternut Squash Sage Soup with Cashew Cream

Simply put, this is autumn in a bowl.
Gut Friendly Skirt Steak Recipe with Salsa Verde

Skirt Steak with Salsa Verde

Skirt steak is a tender, flavorful cut of beef and is simple to cook.
SIBO IBS Friendly Whole Roasted Chicken Recipe

Whole Roasted Chicken

This recipe makes for a staple holiday entrée with enough leftovers for lunch the next day.
Roasted Delicata Gut-Friendly Side Dish

Roasted Delicata Slices with Warm Spices

A simple, yet delicious, recipe that can be served either as a side dish or tasty appetizer for your next dinner party.
Gut Friendly SIBO IBS Creamy Mashed Potato Recipe

Low Fermentation Eating Approved Creamy Mashed Potatoes

A basic, creamy mashed potato recipe that can be played with to your liking.
Lemon, Ginger & Thyme Vodka Cocktail Gut Friendly Cocktail Recipe

Lemon, Ginger & Thyme Vodka Cocktail

Have this brisk and flavorful syrup at-the-ready for entertaining. Can be served chilled or hot-toddy style. 
Blood Orange & Rosemary Vodka Cocktail with wedge of lime

Blood Orange & Rosemary Vodka Cocktail

The sweet tartness of the blood orange juice infused with fragrant rosemary is a palate pleaser.
SIBO IBS Friendly Granita Cocktail Recipe

Boozy Blackberry Granita

This is a tart and refreshing summertime cocktail.
Gut Friendly Margarita Recipe

Simple Margarita

A gut-friendly version of the classic cocktail, made without high sugar Triple Sec.
Good LFE Coookbook for SIBO, IBS and Gut Health

Discover Hundreds of LFE Friendly Recipes

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.