Low Fodmap on a Plate
If you’ve just joined our gut-health community, you’ll know that Mary & I bang on about the low fodmap diet… a lot. And there’s a good reason for that. For people with IBS, bloating, abdominal pain or unpredictable gut symptoms, it remains one of the most researched and most effective dietary approaches in the world.
But here’s the thing: we know you’re busy, tired, and possibly still recovering from Black Friday inbox fatigue. So today’s blog is about value, clarity and simplicity - what the low fodmap diet actually is and how to picture it on a plate. No overwhelm. No randomised clinical trial papers to get your head around. Just practical guidance and some of our favourite recipes.
What “FODMAP” Means (a quick reminder)
FODMAPs are a group of carbohydrates that can be tough for some people to absorb. When they hang around in the small intestine, they draw in water. When they reach the large intestine, our gut bacteria rapidly ferment them… causing IBS chaos: gas, bloating, cramping, urgency, pain.
The low fodmap diet is backed by more than 40+ clinical studies, and research consistently shows that:
Up to 75% of people with IBS report symptom improvement
It reduces bloating, abdominal pain, diarrhoea and constipation
You get results quickly - usually within 2–6 weeks
It’s recommended worldwide by gastroenterologists and dietitians because it’s structured, time-limited, measurable and effective. If/when you’re ready to do a deep dive to learn more about fodmaps, start by reading this blog.
Low Fodmap Breakfast Ideas
Protein-rich waffles topped with a small serve of low-fodmap fruit for a filling, gut-friendly start. Make a big batch and freeze. 👉🏽 try the recipe here
Low fodmap muesli with yoghurt & berries satisfying, fibre-boosted and gentle on sensitive tummies. Great when you’re short on time 👉🏽 try the recipe here
A balanced smoothie made with lactose-free yoghurt, milk, low-fodmap fruit and a scoop of your fave gut-friendly blend. 👉🏽 have you signed up for our free smoothie recipe e-book?
Low Fodmap Lunch Ideas
Chicken wraps made with low-fodmap veggies - fresh, filling, and perfect for using up last night’s leftovers or try this recipe.
Nicoise-style salad but with salmon, potato and green beans - a light, packable lunch 👉🏽 try the recipe here
Mediterranean salad with feta & olives crisp, refreshing and ideal for tossing together with tinned tuna 👉🏽 try the recipe here
Low Fodmap Dinner Ideas
Seafood paella packed with low-fodmap veggies, flavourful, nourishing and perfect for sharing. 👉🏽 try the recipe here
Spaghetti bolognese using gluten-free pasta and a low-FODMAP sauce base - a classic that keeps everyone happy (and comfortable). 👉🏽 try the recipe here
Hearty macaroni cheese made with gluten-free pasta - comforting, filling and ideal for leftovers tomorrow. 👉🏽 try the recipe here
Low Fodmap Snack Ideas
Blueberry muffins great for lunch boxes and perfect to accompany your mid-morning cuppa. 👉🏽 try the recipe here
Hedgehog slice with a gut-friendly twist on a classic -rich, chocolatey and surprisingly gentle. 👉🏽 try the recipe here
Decadent truffles when you want something devastatingly delicious 👉🏽 try the recipe here
Final Note
We love the low fodmap approach because it works! And we hope that some of our favourite low fodmap recipes become your favourites too!