Gut-friendly recipes
Step into our kitchen - where delicious meets digestive-friendly. Whether you're navigating the low fodmap diet for the first time or simply looking for a collection of gut-friendly recipes that promise both flavour and ease. From soothing soups to hearty mains and delightful desserts, each dish is crafted with care to nourish and satisfy. Explore our library of gut-friendly and low fodmap recipes and find your new favourite. Most are gluten-free too. Your journey to happy eating starts here!
Low FODMAP Chocolate Swirl Meringues with Raspberries
A beautiful dessert perfect for Christmas and other celebrations, these Low FODMAP chocolate meringues are simply delightful! Inspired by a visit to one of Ottolenghi’s London restaurants, we’ve developed a Low FODMAP chocolate meringue paired with lactose-free cream and fresh raspberries.
Low FODMAP Mediterranean Salad
A quick and easy Mediterranean Salad packed with colourful salad vegetables, tangy feta, fresh herbs and rich olives. Combining the low FODMAP diet with the renowned Mediterranean diet offers a path to digestive comfort and substantial benefits for cardiovascular health, metabolic function, and longevity. This salad offers a great place to start.
Low FODMAP Sautéed Green Beans with Almonds
This is a delightful low FODMAP side dish. It is surprisingly quick and easy, but the addition of the almonds lifts the green beans to new heights. Perfect at Christmas.
Low fodmap cocktails & mocktails
Raise a glass to 2025 with our six new low fodmap cocktail & mocktail recipes. Perfect for new year, they’re easy to make and IBS-friendly (-ish). Cheers to feeling great—sip by sip! 🌟
Seafood Paella
This paella recipe is a great way to showcase Australia’s beautiful seafood. It’s perfect for a family celebration.
Chicken and corn soup
Ever crave foods you can’t have? Typically, chicken and corn soup is not fodmap-friendly due to the fructan content of corn. And most recipes use a tonne of corn kernels and creamed corn to get a rustic and hearty soup. But due to the fructan content, we’ve had to make some accommodations. Yes, this means a less chunky soup BUT… by starting with a foundation of fried spring onions, coriander and ginger adds a gorgeous and warming flavour to the stock.
Low FODMAP Coconut and Zesty Lime Protein Balls
Looking for a fresh, light, and gut-friendly snack? These low fodmap Coconut & Zesty Lime Protein Balls are here to elevate your snacking game! Perfect for a quick energy pick-me-up or a refreshing treat anytime!
Low FODMAP Chicken Satay Skewers
Satay skewers make every dinner a winner! Dress them up or down for a fancy shared plate at a BBQ or a mid-week meal. Serves 4. With black, red or green rice to add additional fibre and taste to your menu.
Low FODMAP Quinoa Salad
Discover the perfect balance of taste and nutrition with this vibrant low fodmap quinoa salad! This zesty dish is wheat-free, gluten-free, dairy-free, and designed to be gentle on your digestive system. Quinoa, the star ingredient, is a protein-packed grain rich in essential nutrients like magnesium, iron, and fiber. Ideal for a light lunch or a refreshing side, this salad is a delicious way to nourish your body and support your digestive health.
Pumpkin with yoghurt sauce & pine nuts
This recipe is adapted from a beautiful dish by Nagi from RecipeTinEats. The pics of her recipe look AMAZING and I just couldn’t resist trying to modify the recipe to suit fodmappers. The hero ingredient is pumpkin. Use Jarrahdale or Kent, which have a low fodmap serving size of 75g (or even add in some sweet potato). The pumpkin pairs beautifully with the creamy yoghurt and the pine nuts.
Lemon chicken soup
Looking for flavour on the low fodmap diet? The smell of fresh ginger, turmeric, coriander, chilli and spring onion sizzling in garlic-infused olive oil will make the house smell YUM! This comforting soup comes with two variations. The first is enriched with rice for a thicker, heartier texture, perfect for cozy evenings. The second variation is a complete meal experience with vibrant Asian greens served over a bed of fluffy rice. Whether you're craving a comforting bowl or a satisfying meal, our soup promises a burst of flavor and warmth in every spoonful.
Low FODMAP Chicken, Pasta and Prosciutto Salad
Everyone loves a chicken & prosciutto pasta salad. And this recipe accommodates fodmappers easily. As there are no fodmaps in chicken, you can scale the recipe up or down to suit the number of people you’re feeding. To avoid fodmap stacking, stick to 75g pasta per person (fructans), no more than 5 cherry tomatoes per person (fructose) and 1 tablespoon of balsamic vinegar per person (fructose).
Low FODMAP and GF Chocolate and Hazelnut Cake
Looking for a gluten-free, delicious chocolate pudding - this one is a winner!
Ginger & maple salmon with rice noodles
The combination of ginger, lime and maple syrup bring extra zing and intensity to this salmon dish. Great for a wheat-free, gluten-free and dairy-free meal. Serves 4.
Low FODMAP Hummus 4 ways
Need to bring a dip to a party but don't necessarily want to advertise that it's gut-friendly, low fodmap and gluten-free? No probs! Try our hummus recipe 4 ways - plain, or with roasted carrot, beetroot or spinach. With this many options, you'll easily be able to find one you love!
Hedgehog slice
What a joy to convert a classic family favourite into a low fdmap option! Hedgehog slice has always been deliciously ugly. It’s made with crushed bikkies, caramel and chocolate - what a combo! We’ve reduced the fodmap content by using lactose-free condensed milk and gluten-free shortbread cookies, along with low fodmap serving sizes of dark chocolate, walnuts and coconut. But… you wll still need to be mindful of your overall serving size if you’re low fodmap.
Tofu Thai Red Curry
Making your own red curry paste for this tofu curry is easier than you think. It’s a great way to enjoy tofu that is both low FODMAP and delicious.
Strawberry Chia Pot
Chia seeds stand out for their fabulous gel-forming fibre. This is a great way to enjoy chia seeds with vibrant fresh strawberries.
Low fodmap bounty-licious bars
Cherry Ripe or Bounty? What’s your favourite? I’m a Bounty gal myself. It’s the coconut and dark choc combination that works for me. But the rest of my family are definitely Cherry Ripe lovers. Luckily, we’ve got low fodmap recipes for both!
Carrots, kale & halloumi salad
Need to “bring a salad”? Wow everyone with this sweet and salty carrot, kale and halloumi salad. It’s delicious!