Phoebe’s a gluten-free chef, culinary instructor, and author of the book SIBO Made Simple, a cookbook that has over 90 low FODMAP recipes.
If you’re anything like me, and you have a gut like mine, you might spend your time scouring the socials for recipes that are both delicious and gut-friendly. (Hold the diary and sometimes the gluten too!) Luckily, the internet often delivers, or should I say Phoebe Lapine, Queen of #HealthyHedonism, delivers.
Phoebe’s a gluten-free chef, culinary instructor, and author of the book SIBO Made Simple, a cookbook that not only has 90+ low FODMAP recipes, but is also a guide to understanding your SIBO. Phoebe explains root causes of SIBO, how medication, probiotics, and prebiotics can help you improve, and how to use the FODMAP plan to figure out what foods are triggering your symptoms. (And I’m not exactly a rocket scientist in the kitchen, but Phoebe’s recipes are great for beginners as well as intermediate cooks.)
Want to try out some of Phoebe’s recipes? Here’s a taste of what Phoebe has to offer:
Because who doesn’t love banana bread? The Salvo Health doctors usually recommend starting the day with a savory breakfast, rather than a sweet one, but steel cut oats are a whole grain, and as Phoebe points out, are good for stabilizing your blood sugar, digestive system and hormone health! Plus, if you toss in the optional flax seed and cacao nibs into this banana bread baked steel cut oatmeal, then you get a fibrous meal that can help motility throughout the day.
There’s something so comforting about a chicken and rice casserole, especially as it gets colder outside. Maybe it’s because chicken and rice has never betrayed me (gluten-free and suspiciously delicious), but I gravitate towards Phoebe’s CRCs. Clean-up is oh-so-easy when it’s a one-pot recipe.
This recipe, made with rich saffron rice, finely diced veggies including flavorful carrots, red pepper, and perfect plum tomatoes, and juicy chicken can be made low-fodmap simply by omitting the garlic and leeks.
Okay, so I used to make a New England Clam Chowder that could knock your socks off, and then would immediately feel terrible after eating it. Must’ve been all that heavy cream. I’ve retired that recipe and have since longed for a chowder to take its place.
The search is over, because this dairy-free, gluten-free New England Clam Chowder is as salty and delicious as they come. Arrowroot starch and coconut milk make this chowder creamy, and includes fennel, leek, shallot, onion and celery, making this dish an anti-inflammatory powerhouse. Eat with a toasted piece of gluten-free bread on a rainy evening to complete the aesthetic.
I love all variations of latkes, but especially these sweet potato fritters because it includes my all time favorite fermented food: Kimchi. Kimchi is a powerful probiotic and is rich with Vitamin A and Vitamin C. Not to mention, it’s a little bitter, and according to Salvo Health’s Clinical Board Advisor Dr. Frank Lipman, eating bitter food or bitters during a meal can help spike your metabolism, among other benefits.
But enough about how much I love kimchi and a little more about why this recipe is so good. Phoebe mixes shredded sweet potato, leek, scallions, kimchi, sesame oil, eggs, and flour, salt and pep, before frying in a thin layer of oil for a salty, sweet fritter. I top mine with a dollop of greek yogurt or dairy-free aioli.
A myth that still prevails about IBS or SIBO is that you can’t enjoy spicy food, but Phoebe’s shrimp diablo dish has the perfect amount of mild spice from guajillo chiles. (It’s all about moderation, after all.) Plump seared shrimp covered in rich diablo sauce, made with the aforementioned chiles, roasted tomatoes, anti-inflammatory cumin, and oregano, over a bed of rice—Need I say more?
Want more SIBO-friendly recipes? Follow Phoebe Lapine on Instagram or purchase her book SIBO Made Simple. And as always, subscribe to The Salve to find and follow the best gut health experts.