Gnocchi
An easy pasta to make these are great tossed with brown butter and sage, pesto or tomato sauces or dropped into tomato soup as dumplings.
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.
Panko Crusted Fish
This dish is a great source of Omega-3s and makes for delicious leftovers perfect for salads.
Butternut Squash Sage Soup with Cashew Cream
Simply put, this is autumn in a bowl.
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.
Autumn Delicata Frittata
Roasted delicata squash is tender and earthy, and an easy alternative to the potato found in many frittata recipes. The caramelized onions add a layer of flavor and pair deliciously...
Zucchini & Lemon Zest Flatbread
Here’s a light springtime appetizer or a lunch with grilled vegetables. Make sure to slice your zucchini as thinly as possible so you don’t end up with a soggy crust.
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.
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...
The Gut-Healthy Glow of Zucchini
Packed with nutrition, versatile, and easy to digest, zucchini holds a special placein our hearts and on our plates.
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.
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.
Savor the Flavors of Summer: An Ode to the Tomato
You say tomato, we say anti-inflammatory, hydrating, cancer-fighting, and a delicious SIBO-friendly powerhouse.
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.
Boozy Blackberry Granita
This is a tart and refreshing summertime cocktail.
Blood Orange & Rosemary Vodka Cocktail
The sweet tartness of the blood orange juice infused with fragrant rosemary is a palate pleaser.
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.
Simple Margarita
A gut-friendly version of the classic cocktail, made without high sugar Triple Sec.
Protein Pancakes with Blueberry Compote
Somewhere between a pancake and a crêpe, these thin vanilla-scented treats are a crowd pleaser.
LFE Approved Brunch Cocktails
A Low Fermentation Eating approved update to three classic cocktails, gut-friendly, and perfect for your next get-together.
Good LFE Screwdriver
A modern take on the classic cocktail, we swapped tangerine and lime juice for the more traditional orange to create the perfect tangy libation.
Zucchini Muffins
Adapted from Smitten Kitchen. A versatile recipe that can also be made in an 8x4" loaf pan.
Deviled Eggs with Everything Spice
A brunch favorite, we keep them simple with a little touch of Everything Spice on top.
Simple Paloma
Simple ingredients and easy to make, this cocktail is the perfect combination of tart and sweet.
Thai Zucchini Salad with Peanut Sauce
This is a mix between pad Thai and a salad. Use all zucchini noodles or half-zucchini and half-rice noodles, whichever you prefer.
Flourless Chocolate Raspberry Torte
This decadent flourless chocolate torte is perfect for sweet cravings and even incorporates homemade raspberry jam.
Gut Friendly Game Day Foods
Five gut-friendly recipes for your next game day party that the entire crowd will love.
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...
Low Fermentation Eating Approved Chili
Full of flavor and easy on the gut, this is sure to be a crowd pleaser at your next game day party.
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.
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.
Peanut Chews
Sweet, salty, and satisfyingly chewy, these homemade peanut chews are a simple candy treat with just three ingredients.
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.
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.
Loaded Potato Skins
A SIBO-friendly version of the classic game day staple.
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.
Herb Salad
Herb salad is like a deconstructed salsa verde and adds a fresh element to grilled fish, frittatas, grilled meats or vegetables.
Creamy Tomato Soup
My absolute favorite tomato sauce recipe is the lovely Marcella Hazen’s version. It is as simple as can be—tomatoes, butter, and a quartered onion all simmered together to make magic....
Springtime Nettle Tea
High in vitamin A, C and D plus chock full of minerals including magnesium, potassium, calcium and zinc.
Puttanesca
Flavorful last minute pasta sauce. Anchovies add a richness to this sauce and cooking them over low heat ensures that they don’t get too fishy.
Lemon Citronette
A classic lemon dressing, perfect on bitter greens with radishes.
Lemongrass Tea
Another bright lemon flavored tea that makes a refreshing summer drink.
Coconut Custard Flan
A vegan, gluten free flan that can be made in under 30 minutes - The perfect silken, creamy treat.
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.
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.
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.