Fall Recipe Swaps: IBS-Friendly Pumpkin Spice Treats & Cozy Butternut Squash Soup
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Hello Reader, As the crisp fall air begins to roll in, fall comfort foods are irresistible. However, with IBS, traditional recipes can sometimes trigger symptoms. Fortunately, there are plenty of IBS-friendly swaps that let you enjoy cozy favorites without the discomfort! Pumpkin Spice Swaps Traditional pumpkin spice lattes can be high in FODMAPs due to dairy and sweeteners. Opt for almond milk or lactose-free milk and use pure maple syrup instead of high-fructose corn syrup or sugar free syrups with sugar alcohols to keep it IBS-friendly. Hearty Soups Instead of creamy soups that can be rich in FODMAPs, try broth-based soups. For instance, a classic butternut squash soup can be made with low-sodium vegetable broth and seasoned with ginger, turmeric, and a hint of nutmeg for a comforting yet gentle option. Sweet Treats Pumpkin pie can be a tricky one, but you can make it IBS-friendly by using a gluten-free crust and a filling with lactose-free milk or coconut milk. IBS-Friendly Butternut Squash Soup Recipe Ingredients: ● 1 medium butternut squash, peeled and cubed ● 1 tablespoon garlic-infused oil ● 1 teaspoon ground ginger ● 4 cups low-FODMAP vegetable broth ● Salt and pepper to taste ● Optional: 1/2 cup lactose-free milk Instructions: 1. Heat garlic-infused oil in a large pot over medium heat. 2. Add cubed butternut squash and cook for 5 minutes until slightly tender. 3. Stir in ground ginger and cook for another 2 minutes. 4. Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for 20 minutes, until squash is soft. 5. Blend soup until smooth. Stir in lactose-free milk if desired. 6. Season with salt and pepper to taste. Serve warm. Having a 1/3 a cup of butternut squash is considered low FODMAP. At 2/3 cup it contains a moderate amount of fructose and fructans. To make a filling meal, pair the soup with a side salad or sandwich to add more protein and color. Have any recipe requests? Please feel free to send those our way and we can help spice up your favorite recipes! In good health, Cari |
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