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. Your journey to happy eating starts here!
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.
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.
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.
BBQ chicken lettuce cups
Need dinner on the table in 20 mins? BBQ chicken lettuce cups are quick & easy if you’re got a store-bought sauce in the pantry. They’re burritos without the disappointment of gluten-free wraps.
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.
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).
Chocolate peanut butter power balls
Looking for a snack that is plant-based AND low fodmap AND delicious? We’ve got you covered. These chocolate peanut butter power balls are a delightful blend of rich chocolate, peaut butter, and plant-based protein. Rolled into bite-sized balls, they offer a satisfying energy boost and a decadent chocolatey indulgence with every bite. Perfect for a quick snack or post-workout refuel!
Blueberry burst smoothie
Yes, it really is this PURPLE! Packed full of antioxidants, blueberries are rich in vitamins C and K, as well as fibre. What I love about this smoothie is that the blueberries are naturally sweet so there’s simply no need to add additional maple or sugar. Blueberries are naturally low in fodmaps, making them a great choice for those following a low fodmap diet.
Low lactose ice-cream
I scream. You scream. We all scream for ice-cream. Except for those that are sensitive to lactose :( But never fear! You’ll be screaming for more once you’ve tried our low lactose vanilla ice-cream. We use lactose-free milk and lactose-free cream to deliver a vanilla ice cream that you’ll love.
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.
Shortbread swirls
Need something to go with afternoon tea? An impressive treat for lunch boxes? These vanilla and chocolate shortbread swirls are perfect!
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!
Berry Ripes
Looking for a low fodmap chocolate treat that will take you back to your childhood? Berry Ripes are my new favourite, combining raspberries and coconut, coated with dark chocolate.
Carrots, kale & halloumi salad
Need to “bring a salad”? Wow everyone with this sweet and salty carrot, kale and halloumi salad. It’s delicious!
Lamington protein balls
Looking for a delicious low fodmap chocolate treat? These lamington protein balls are a tantalising twist on the Aussie classic - chocolate, coconut & a berry surprise in the middle.
One-pot mid-week chicken & rice
If you’re wondering how on earth you’ll manage the logistics of trying the low fodmap diet while also catering for a family - try this one-pot mid-week chicken & rice dish. It’s quick, easy and requires minimal washing up!
Roasted rainbow veggie salad
Wondering how you can add more colour to your meal? Try a roast rainbow vegetable salad – flavoured with a hint of maple & ginger. This beautiful side-dish makes it easy to meet the recommended 2 fruit & 5 vegetables per day. The dish pairs well with your choice of protein and because there are small amounts of so many veggies, it’s easy to stay under the recommended low fodmap serving sizes.
Mediterranean prawn salad
This is a fresh prawn salad that is great for entertaining. Prawns are high in protein and can be eaten freely on the low fodmap diet. The dressing is light and tangy. Don’t be tempted to substitute the fresh capsicum with a jar of roasted capsicum, as they often contain garlic (which is very high in fructans). Easy to prepare! Delicious to eat!
