I wish stuffing was a normal side dish year-round. Crispy, salty bread cubes? Sign me up. I love the holidays and all of the holiday food it brings, especially stuffing.

But very often stuffing is full of FODMAPs including garlic, onions, mushrooms and celery. So I spoke to our food editor Nicole (who is also a trained chef!), to put together a delicious stuffing side dish that had flavour, warmth and a few healthy ingredients.

We hope you like this recipe and it becomes a new favourite for you to include in holidays to come. Let us know what you think in the comment section below – what would you change?

Low FODMAP Wild Rice, Kale and Cranberry Stuffing

Makes: 8-10 servings

Time: 20 minutes prep, 2 hours cook



4 cups water

1/2 tsp salt

1 cup wild rice

1 loaf gluten-free or Low FODMAP bread, cut into 1 inch cubes

½ cup unsalted butter

1 cup fennel bulb, diced small

2 stalks celery, diced small

2 cups raw kale, cut into ¼ inch strips

1 egg

1 cup fresh cranberries

1 cup Low FODMAP chicken stock

½ cup fresh parsley (flat leaf or curly will work)

¾ tsp dry sage (or 2 tsp fresh sage)

¾ tsp dry thyme (or 2 tsp fresh thyme)

2 tbsp fresh chives

¼ tsp black pepper



Preheat oven to 350°F degrees.

Bring water and salt to boil in small, heavy-bottomed pot. Add rice and simmer until rice is tender, about 1 hour. Allow to cool.

Meanwhile, toast the bread cubes on a cookie sheet in the oven, for about 15 to 20 minutes. Make sure to give them a toss half way through cooking for even browning

In a large skillet, melt the butter over medium heat and add the fennel and celery. Cook for about 7-10 minutes, or until vegetables are tender. Add the kale to the pan and cook until wilted, about 3 to 5 minutes more.

In a large bowl, combine the cooked rice, toasted bread, cooked vegetables, egg, cranberries, and chicken stock. Sprinkle with herbs and season with salt and pepper.

Put the stuffing in a baking dish and cover with tin foil. Bake for 20 minutes. Remove foil and continue to bake 10-15 minutes, or until the top is golden brown and crispy.


The first step if you’re looking to improve irritable bowel syndrome (IBS) or another digestive disorder or disease, is to understand more about the Low FODMAP diet and if it can help. Download my free eBook to help you better understand this diet and get started implementing simple steps to get rid of symptoms like gas, bloating, pain, diarrhea or constipation related to IBS. Click here to get a copy emailed to you right away.

Recipe developed by Nicole Clouthier, Food Editor

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