Springtime Nettle Tea
High in vitamin A, C and D plus chock full of minerals including magnesium, potassium, calcium and zinc.
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.
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.
Herb Salad
Herb salad is like a deconstructed salsa verde and adds a fresh element to grilled fish, frittatas, grilled meats or vegetables.
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.
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.
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.
Panko Crusted Fish
This dish is a great source of Omega-3s and makes for delicious leftovers perfect for salads.
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...
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....
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...
Cheese Dip Salsa con Queso Style
For something with a texture that emulates the smooth consistency of a Velveeta-based cheese dip, look no further than the Super Gooey Scientific Mac & Cheese sauce. We've added some...
Green Beans with Toasted Nuts
Pecans are our preferred nut to use, but you can also swap for macadamia nuts, almonds, or peanuts.
Henry's Baked Cinnamon Twists
This sweet treat is made with leftover pizza dough and has been a long-time family favorite.
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.
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.
Loaded Potato Skins
A SIBO-friendly version of the classic game day staple.
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.
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.
LFE Approved Brunch Cocktails
A Low Fermentation Eating approved update to three classic cocktails, gut-friendly, and perfect for your next get-together.
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.
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.
Simple Paloma
Simple ingredients and easy to make, this cocktail is the perfect combination of tart and sweet.
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.
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.
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.
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.
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.
Zucchini Muffins
Adapted from Smitten Kitchen. A versatile recipe that can also be made in an 8x4" loaf pan.
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.