Potato, Leek, Bacon and Aged Cheddar Frittata
This savory frittata combines crispy bacon, tender new potatoes, sautéed leeks, and sharp aged cheddar for a flavorful and hearty dish.
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.
Dijon Vinaigrette
This is a very basic, versatile vinaigrette equally good on leafy greens, steamed vegetables or to marinate chicken in before roasting.
Chicken Tagine with Preserved Lemons & Olives
A fragrant and flavorful dish, slow-cooked with warm spices, caramelized onions, and tender chicken, perfect served with couscous or rice.
Pesto Genovese
Perfect for topping baked salmon, stirring into soups, or tossing with your favorite noodles, it's a flavorful and versatile addition to any meal.
Cashew Spinach Spanakopita
This Cashew Spinach Spanakopita features a savory filling of cashews, spinach, and caramelized onions is perfect for a low-sugar appetizer.
Spaghetti with Turkey Meatballs
Low in sugar and lactose-free, it’s a cozy, satisfying meal perfect for pairing with spaghetti or vegetable noodles.
Garlic-Infused Olive Oil
Garlic-infused olive oil is an excellent alternative for those who love the flavor of garlic but can’t tolerate straight garlic.
Anchovy Parsley Tapenade
This bold, savory spread offers a nutrient-packed option for a healthy snack or appetizer.
Focaccia
Focaccia is great for panini, alongside steamed mussels or with a few spoonfuls of pesto for dipping as an appetizer.
French Onion Soup | SIBO Friendly Recipes
This soup is a flavorful, comforting dish made with caramelized onions, herbs, and savory broth, perfect for a cozy meal.
Chicken Soup with Variations
Warm up with this versatile and comforting Chicken Soup recipe, perfect for any dietary needs.
Asian-Style Cucumber Salad
Crisp cucumbers are tossed with a tangy, sesame-infused dressing, creating a vibrant dish that's low in sugar, gluten-free, paleo-friendly, and vegan.
Pecan & Cinnamon Sticky Buns
These are a beautiful and sweet addition to a winter brunch.
Pecan Sweet Potato Bars
Slightly sweet and full of protein, these make a great grab-and-go snack or an after-dinner sweet.
Potato, Leek & Mushroom Soup
Creamy, comforting, and dairy-free goodness—a lighter version of cream of your typical mushroom soup. Seasoning through each step of the process ensures a well-rounded flavor.
Roasted Sweet Potatoes
Evidence suggests that exercise can directly and beneficially alter the composition of your gut microbiome. This post-workout snack packs all the body needs to properly fuel and repair.
White Wine Halibut
My daughter and I came up with this recipe recently. There was beautiful halibut at our local fish market, so armed with the fresh fish and a bag of spinach,...
Sweet Potato & Bacon Sheet Pan Hash
This brunch recipe can be scaled up or down very easily—it’s half a sweet potato and two pieces of bacon per person with some onion thrown in. If you’d like...
Coconut Rice Porridge
If you’re craving a warm and nourishing breakfast, give this delicious rice porridge a try. The cardamom and vanilla with the maple syrup create a sweet and fragrant blend. Feel...
Green Beans with Toasted Nuts
Pecans are our preferred nut to use, but you can also swap for macadamia nuts, almonds, or peanuts.
Pistachio Baklava Rolls
Crispy and sweet, these make a great afternoon tea treat or after dinner treat with coffee or tea.
Whoopie Pies with Coconut Cream
Whoopie pies are a New England favorite. This unconventional version substitutes coconut whipped cream for the traditional marshmallow fluff or buttercream.
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.
Ginger Tea Moscow Mule
A stronger brew of our ginger tea adds the traditional flavor for a Low Fermentation Eating approved update to the classic fizzy cocktail.
Balsamic Chicken
This chicken recipe is great to make for dinner and then use the leftovers the next day for lunch in a salad or sandwich.
Berry Lime Granita
When summer berries are ripe and juicy, this bright and refreshing frozen dessert is a real sweet treat.
Vegan Coconut Ice Cream
Easy to prepare, delicious, and there is no need for an ice cream maker. Can be enjoyed by almost anyone with any dietary issues.
Strawberry Cucumber Refresher
Summer sunsets call for a refreshing cocktail. The cucumber balances the sweetness and the strawberries and lime bring the tangy fruit goodness.
Chocolate Sauce
A dessert topping staple. No one will believe this took you under 5 minutes to whip up.
Lemongrass Chicken Lettuce Wraps
These are great served with carrot jicama slaw or pickled carrots. Can be served family-style with toppings and lettuce in little bowls so everyone can assemble their own wraps.
SIBO Friendly Summer BBQ Recipes
Gut-friendly and flavorful favorites that are sure to please the entire crowd at your next backyard summer celebration.
Turkey Burger with Special Sauce
These burgers have some hidden vegetables to balance your meat intake and increase your vegetable servings.
Green Bean Potato Salad
A lighter version of potato salad and great for summer picnics.
Mint Julep Cocktails - 3 Ways
Whether you're celebrating the Kentucky Derby or just looking for a refreshing drink that won't upset your digestion, these Mint Julep recipes are sure to hit the spot.
LFE Approved Brunch Recipes
From savory egg dishes to sweet treats, there are plenty of options that will please your taste buds and help you stay symptom-free at your next brunch.
Prosciutto with Melon
When cantaloupe is in season and ripe, this is one of the easiest and most delicious ways to enjoy it.
Grapefruit Mint Caipiroska
Based on a popular Brazilian cocktail, but made with vodka, the caipiroska has a lighter and more straightforward flavor profile.
Chicken Kebabs
This colorful easy weeknight dinner can be prepped in advance and seasoned in different ways depending on what marinade you use.
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
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
This refreshing and flavorful cocktail is easy to make and won't leave you feeling bloated or uncomfortable.
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
As featured in Goop, here's a rich, tangy, and tasty replacement for the typical dairy-based sour cream.
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.
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.
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.
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
Packed with protein, these almond butter bites are delicious snacks. They are easy to make and make a great activity to do with kids.
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
An invigorating, elegant use of summer's abundance of zucchini. A light, refreshing, easy to prepare dish.
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.