Recipes & Rituals — low FODMAP

Summer travel with IBS requires planning. Not obsessive planning — but enough to ensure that a holiday does not become a week of anxiety, bathroom-hunting and flares. Here is what works.Before You GoResearch your destination's food culture before you travel. Mediterranean cuisines — Greek, Italian, Spanish — are generally more IBS-friendly than you might think. Grilled meats and fish, rice, potatoes, olive oil and simple vegetables are naturally Low FODMAP staples.The biggest triggers when travelling are: unfamiliar cooking oils, hidden onion and garlic in sauces, dairy-heavy cuisines, street food with unknown ingredients, and the stress of travel itself which independently...

Fudgy, dark and dangerously good. These Chocolate Protein Brownie Bites are no-bake, certified Low FODMAP and deliver 6g of gut-friendly protein in every rich chocolatey bite.Ingredients 2 scoops That Protein Blissful Raw Cacao 120g pitted dates, rinsed 80g rolled oats 3 tbsp raw cacao powder 2 tbsp peanut butter 1 tbsp coconut oil Pinch of sea salt Dark chocolate for coating (optional) Instructions Blend dates until they form a sticky paste. Add all remaining ingredients and blend into a thick fudgy dough. Roll into 16 small squares or balls. Optional: dip in melted dark chocolate and freeze 20 minutes. Refrigerate...

Vibrant, refreshing and completely IBS-safe. These Green Protein Popsicles use That Protein Perfectly Pure Porridge — naturally pale green from organic pumpkin seeds — blended with spinach, coconut water and lime for the most beautiful summer frozen treat.Ingredients 2 scoops That Protein Perfectly Pure Porridge 400ml coconut water 1 handful fresh spinach Juice of one lime 1 tbsp maple syrup 1 kiwi, peeled and sliced Instructions Blend protein powder, coconut water, spinach, lime juice and maple syrup until smooth. Place a kiwi slice in the bottom of each popsicle mould. Pour green mixture over the kiwi slices. Insert sticks and...

The fastest gut-friendly snack in your rotation. These PB Protein Rice Cakes take 5 minutes, deliver 14g of certified Low FODMAP protein and taste like a proper treat rather than diet food.Ingredients 4 plain rice cakes 4 tbsp smooth peanut butter 1 scoop That Protein Nutty Nutty Peanut Butter mixed with 2 tbsp oat milk 1 banana, sliced 1 tbsp cacao nibs Drizzle of maple syrup Instructions Mix protein powder with oat milk to form a thick drizzle. Spread peanut butter on each rice cake. Top with banana slices and cacao nibs. Drizzle protein mixture and maple syrup over the...