Mix ‘n Match

This is the perfect base for a bolognese sauce. Simply add minced beef and a little pancetta. Serve with gluten-free pasta.

You can also match it with chicken or create a delicious tuna and pasta bake.

Get the easy bolognese recipe here - want a weekend option - check out the pumpkin lasagne.

This is a quick and easy salad, prepared in minutes.

Find the recipe here. And our blog on combining the low FODMAP and Mediterranean diets here.

Match with tuna, eggs, chicken or 42g of drained and rinsed canned chickpeas. Add a 1 slice (30g) of wholemeal bread or 2 slices (109g) of sourdough.

This fresh and fragrant salad is perfect for summer or winter.

The ingredients provide a fabulous mix of sweet, sour, salty and spicy, plus crunchy salad vegetables.

It makes the base of our favourite Thai Beef Salad, but you can swap out the beef for chicken, prawns or firm tofu. The low FODMAP serving size of firm tofu is 170g per person.

Making your own red curry paste for this curry is easier than you think.

Match the curry with chicken, firm tofu, or canned chickpeas, washed and drained.

If using tofu (like we have here), we recommend pressing it first to make it extra firm.

Serve with brown or white rice or rice noodles.

The pungent flavours of ginger, lime, chilli and sesame make the greens sing. This is very quick to pull together, but tastes special. Just be careful not to over cook the greens. Find the recipe here.

Match with stir-fried, chicken, beef, or tofu and your choice of rice or noodles.

We recommend baking the tofu before adding to the stir-fry to prevent it breaking up.

Our favourite way to enjoy this is simply with minced beef to make a classic chilli con carne. My family love it served with a baked potato, a dollop of lactose-free sour cream and some grated cheddar (up to 40g is low FODMAP). You can also add up to 60g (3 tbsp) of avocado per person plus a cup of iceberg lettuce.

You can also serve it with white or brown rice or even or even 50g of corn chips per person. Find the recipe here.

Choose from 250 ml of:

Lactose-free cow’s milk

Almond milk

Oat milk

Macadamia milk

Soy milk (made from soy protein - not soy beans)

Superflora Shakes are packed with low FODMAP Protein, Fibre & Probiotics.

Plus delicious gourmet ingredients.

Choose from Vanilla, Chocolate and Strawberry flavours.

WPI and plant-based options available.

Low FODMAP fruit options to try:

Strawberries 5 medium (65g)

Raspberries ⅓ cup (58g)

Blueberries up to 500g

Banana (ripe) ⅓ medium (37g)

Avocado 3 tbsp (60g)

Check out the ebook for a full list of milk, fruit and nuts to experiment with.

Find the Berrylicious Smoothie recipe here

Find the recipe here. You can also add peanut butter to make a Chunky Monkey Smoothie.

Get the recipe here.

Simply stir 10g (2 dessert spoons) Superflora Daily Gut Health Boosts through lactose-free yoghurt and top with low FODMAP fruit.

Boosts contain prebiotic fibre and probiotics.

The Berries+ option also has real kiwi fruit, strawberry, raspberry and acai berry powders for delicious flavour. Top with a couple of strawberries or 3 raspberries.

Tropical+ has mango, papaya, pineapple, passionfruit and blood orange. Top with a chopped kiwi fruit or 4 walnuts.

You can chop and change the ingredients to suit your tastebuds.

Don’t like walnuts? Ditch ‘em. Don’t like sesame seeds? Swap ‘em for hemp seeds or chia.

Stick to 3 cups of rolled oats and 1/2 cup of almonds to keep it low fodmap.

Get the recipe here or request the printable ebook.

Super easy, super delicious!

With real raspberry powder and coconut flakes for fabulous flavour.

The granola is bursting with toasted nuts, seeds and puffed rice and quinoa and has added probiotics.

It’s low FODMAP, gluten-free and vegan friendly. No one misses out!

Match with lactose-free yoghurt or your favourite milk (lactose-free or plant-based).