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 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.
Low FODMAP BBQ Chicken Lettuce Cups
Need dinner on the table in 20 mins? BBQ chicken lettuce cups are quick & easy if you’ve got a store-bought sauce in the pantry. They’re burritos without the disappointment of gluten-free wraps.
Low FODMAP Spicy Chicken with Citrusy Salad & Dreamy Green Dressing
The spicy chicken, citrusy salad and creamy dressing combine for a deeply satisfying dinner.
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.
Low-FODMAP feasts for Christmas Day
Whether you prefer a turkey with all the trimmings or a traditional Australian pavlova - we’ve got a low-FODMAP recipe for you this Christmas.
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 Carrot, Orange & Ginger Soup
This zingy soup works well in cold or warm weather. It's colourful, delicious and easy to prepare.
Ooey, gooey condensed milk
Imagine the desert possibilities when you can make your own lactose-free condensed milk! We’ve tried and tested 2 methods - both time-consuming in their own ways. The first method is to make condensed milk on the stove-top which takes about 2-2.5 hours. The second method is to convert store-bought condensed milk using lactase drops - a chemical process which takes 24 hours.
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 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!
Low FODMAP 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.
A low-FODMAP feast for Christmas in July
At the coldest time of the year, a warming feast is the perfect way to create some cheer. Join us in celebrating Christmas in July.- We’ve got great low-FODMAP recipes especially for you.
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.
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.
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!
Shortbread swirls
Need something to go with afternoon tea? An impressive treat for lunch boxes? These vanilla and chocolate shortbread swirls are perfect!
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.
Low FODMAP and GF Chocolate and Hazelnut Cake
Looking for a gluten-free, delicious chocolate pudding - this one is a winner!