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.
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.
Tomato Basil Panzanella
This popular Tuscan salad made of tomatoes and crunchy bread is a summer delight. The fresh flavors and textures are simply wonderful.
Heirloom Tomato & Arugula Salad
This is an ode to the last of the season’s tomatoes. A perfect summer dish bursting with flavors and nutrients.
Roasted Tomato & Chard Frittata
There’s a garden of goodness in this one-pan breakfast dish. Each serving delivers a healthy dose of vegetables and flavor, satisfying enough for any meal of the day.
Simple Summertime Tomato Sauce
During the dog days of summer, take advantage of the abundance of ripe tomatoes and make several quarts of tomato sauce to keep in the freezer.
Chocolate Sauce
A dessert topping staple. No one will believe this took you under 5 minutes to whip up.
Ginger or Turmeric Tea for Digestion
Ginger tea can be a soothing tea throughout the day, it is warming and good for digestion. Turmeric is good for inflammation. You can make these teas separately or combine...
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.
Sautéed Zucchini with Red Onions & Lime
Zucchini has a mild flavor and most people think it demands layers of flavors, but in actuality, it can sing on its own with the addition of just a few...
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.
Gut Friendly Cinco de Mayo Menu
A festive menu of LFE approved options for your next Cinco de Mayo celebration - free of ingredients that trigger IBS & SIBO symptoms.
Fish Tacos with Creamy Lime Sauce
These can be made a couple of different ways. With some good corn tortillas, diced tomatoes and avocado, you have a healthy, kid-friendly dinner.
Mango Salsa
This is summer in a bowl. Pair with a variety of dishes or it’s also completely acceptable to eat it out of the bowl with crispy tortilla chips or a...
Low Fermentation Eating Approved Guacamole
Simplicity at its finest. It’s delicious with crispy tortilla chips, or spread ona warm corn tortilla and topped with an over-easy egg for breakfast.
Baked Tortilla Chips
You might be skeptical of baked chips, but these are just as good as fried chips and use much less oil. They’re healthier and your kitchen stays tidy.
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.
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
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
Somewhere between a pancake and a crêpe, these thin vanilla-scented treats are a crowd pleaser.
Deviled Eggs with Everything Spice
A brunch favorite, we keep them simple with a little touch of Everything Spice on top.
Chicken Kebabs
This colorful easy weeknight dinner can be prepped in advance and seasoned in different ways depending on what marinade you use.
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
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.
Gut Friendly Game Day Foods
Five gut-friendly recipes for your next game day party that the entire crowd will love.
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 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.
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.
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 Raspberry Torte
This decadent flourless chocolate torte is perfect for sweet cravings and even incorporates homemade raspberry jam.
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.
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.
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 & 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.
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.
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.
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
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
Simply put, this is autumn in a bowl.
Skirt Steak with Salsa Verde
Skirt steak is a tender, flavorful cut of beef and is simple to cook.
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.