Happy May!

If you live with IBS or other food sensitivities, navigating these food-focused events can feel overwhelming, but with a little planning, you can enjoy the food without flare ups.

Memorial Day Cookout: IBS Tips & Food Swaps

Choose Lean Proteins

• Grilled chicken, turkey burgers, and fish are easier to digest than heavy red meats. Skip onion-heavy marinades and season simply with herbs, salt, and pepper

Smart Side Dishes

• Offer roasted potatoes, cucumber salad, or a quinoa tabbouleh made without garlic or onions. Avoid traditional baked beans, which are high in FODMAPs.

Build a Friendly Salad Bar I

• Include greens like spinach and arugula, safe veggies like carrots and red bell peppers, and a simple olive oil and lemon dressing.
• Leave high-FODMAP ingredients like onions and croutons to the side so guests can build their own plates.

Dessert Done Right

• Pick up some dairy-free, low-FODMAP ice cream (brands like Coconut Bliss or SO Delicious are great options from my previous post this month!) or serve fruit popsicles.

PRO Tip: Bring a low-FODMAP dish you love if you’re a guest — it guarantees you’ll have a safe option!

Brunch Inspirations

Looking for May brunch inspirations? Whether you're planning a Memorial Day celebration, hosting friends, or simply craving something fresh and seasonal, May is the perfect time to get creative in the kitchen. From vibrant spring produce to light and flavorful dishes, there’s no shortage of delicious ideas to make your brunch spread unforgettable.

Mini Frittata Muffins

Ingredients:

● 6 large eggs

● 1/4 cup lactose-free milk (or almond milk)

● 1/2 cup diced baby spinach

● 1/2 cup diced red bell pepper

● 1/2 cup diced tomato (seeds removed)

● Salt and pepper to taste

● Optional: sprinkle of lactose-free cheese (like Cabot cheddar)

Instructions:

1. Preheat oven to 350°F (175°C). Grease a muffin tin with oil or non-stick spray.

2. Whisk eggs and milk together in a bowl.

3. Stir in spinach, bell pepper, tomato, salt, and pepper.

4. Pour mixture evenly into muffin cups (fill about 3/4 full).

5. Bake for 18–22 minutes, until the eggs are set and lightly golden.

6. Let cool slightly before removing. Enjoy warm or at room temperature!

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Gluten-Free Berry Scones

Ingredients:

● 2 cups almond flour

● 1/4 cup coconut flour

● 1/4 cup maple syrup

● 1/4 cup cold coconut oil or butter

● 2 large eggs

● 1 tsp baking powder

● 1/2 cup chopped strawberries (or blueberries)

Instructions:

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.

2. In a bowl, mix almond flour, coconut flour, and baking powder.

3. Cut in coconut oil until mixture resembles coarse crumbs.

4. Stir in eggs and maple syrup until combined.

5. Gently fold in chopped strawberries or blueberries.

6. Form dough into a circle and cut into wedges.

7. Bake for 18–20 minutes until golden. Cool before serving.

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I hope these IBS-friendly May recipes inspire you to enjoy the fresh flavors of the season without the stress. Whether you're preparing a light brunch, a springtime snack, or a family meal, these ideas are designed to help you feel your best while still savoring delicious food. Remember, managing IBS doesn’t mean missing out—it just means choosing ingredients that support your gut health. If you have any questions about adapting recipes or want more personalized support, I am always here to help. Here’s to a happy, healthy, and flavorful May!

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In good health,

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Cari

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