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 Seafood Extravaganza
Our recommendation for Christmas is a seafood extravaganza - we’ve got three fabulous a low-FODMAP sauce options for you.
Low FODMAP Blue Berry Bliss Smoothie
Get ready to dive into the Blue Berry Bliss Smoothie—a fruity burst of goodness that’s as vibrant as it looks! 🫐🍓🍌 This beautiful blend of blueberries, strawberries and banana creates a naturally sweet, creamy smoothie that’s packed with antioxidants, fiber, and gut-loving Superflora. It’s the perfect way to start your day or enjoy a refreshing, low fodmap pick-me-up that’s easy on sensitive tummies!
Stir-fried Bok Choy and Choy Sum
Low FODMAP stir-fried Asian Greens are super quick to prepare…just chop the greens and prep your dressing then you can quickly stir-fry. Add firm tofu, chicken or beef for protein and enjoy!
Low FODMAP, Low Effort…but High Glamour Party Drinks!
Chilled sparkling and fruit - fabulously festive and low FODMAP!
Low Fodmap Crusted Tofu with Beet, Spinach and Orange Salad
A vibrant salad featuring crunchy sesame crusted tofu topped with an orange yoghurt dressing. This recipe balances flavours but also fructans (found in tofu, cornflour, panko breadcrumbs, sesame seeds, orange zest, beetroot and baby spinach) and fructose (found in oranges and orange juice). The tofu crust is crispy and delicious and the zesty dressing brings everything together.
Low fodmap Indo-greens salad
Say hello to your new favourite “green” salad - bursting with flavour, colour and crunch! This Indonesian-style salad has been tried and tested in Jo’s kitchen and given the full family tick of approval. It’s proof that “going green” doesn’t have to mean sacrificing taste or upsetting your tummy. Packed with low fodmap serving sizes of baby kale, green beans, cabbage and cucumber, and brought to life with a fragrant miso-lime-coconut dressing, this salad is as nourishing as it is delicious. It’s 100% vegan, full of texture and makes a perfect side or light meal.
Deluxe low FODMAP Chocolate truffles
These deluxe low fodmap Chocolate Truffles are the ultimate indulgence. Perfect for gifting, sharing (if you must), or savouring at your next high tea, these truffles prove that low fodmap can be seriously delicious. Experiment with your favourite flavour and coatings, or use a combination to make a tray of deliciousness. These truffles are truly decadent.
Low FODMAP Salmon, Potato & Green Bean Salad
This low FODMAP Salmon Salad is simple and pacled with flavour and texture. It provides 39g of protein per serve.
Scallop tartlets with a tangy carrot puree
Looking for a fancy canapé that no-one will suspect is low fodmap? These scallop tartlets are perfect, served with champagne or white wine at your next function. Find gluten-free pre-baked tartlet shells at your local independent grocer or make your own. What I love about this tartlets is that that you can pre-prepare the carrot puree and the yoghurt dressing, leaving only the scallops to cook once your guests arrive. They literally come together in just minutes.
Low fodmap halloumi, pesto and bacon bites
Looking for a fancy canapé that no-one will suspect is low fodmap? These halloumi, pesto and bacon bites are salty delights - perfect for your next celebratory function! Whether you’re entertaining and sharing a BBQ plate, these are perfect bites to add to any occasion.
Snapper with Low FODMAP Salmoriglio and Lemon Potatoes
This is a beautiful fish dish packed with Mediterranean flavours. Perfect for date night.
Pork & pesto low fodmap chops
This is one of my favourite Jamie Oliver recipes. It’s got just the right hit of thyme, lemon and pesto - flavours so intense that you really wont miss the garlic. In fact, if you use garlic-infused olive oil - you’ll get the flavour minus the fructans! This recipe routinely gets an 8/10 from my family.
Low FODMAP and GF Mac ‘n Cheese
Quick and easy for mid-week and a winner for all the family. We’ve adapted the classic macaroni cheese for sensitive tummies. Our version is low FODMAP and gluten-free.
Low fodmap mini carrot cakes
I’ve been craving a good carrot cake lately with lashings of slightly tart cream cheese frosting. In good news, most of the ingredients have generous low fodmap serving sizes. However, oil, butter, cream cheese - these ingredients are high in fat which can affect gut motility and trigger gut health symptoms. My solution is to convert a traditional cake into 14 mini carrot cakes - that way you can indulge in the fabulous flavours without going overboard.
Low-FODMAP feasts for Christmas in July
Whether you prefer a turkey with all the trimmings or a traditional Australian pavlova - we’ve got the perfect low-FODMAP recipe to help you celebrate Christmas in July.
Low FODMAP & GF Sqidgey Chocolate Roulade with Berries
Can something this delicious really be gluten-free and low FODMAP? Yes, we promise it is and it is the perfect dessert for any one with a sensitive tummy. Roll out this squidgey chocolate log for your next celebration.
Low fodmap peanut butter noodles
This is your go-to recipe when you’re short on time, low on ingredients, and just need something now. Tasty, savoury and satisfying, these peanut butter noodles come together in 10 minutes with pantry staples – no fancy prep, no stress. Perfect as a speedy snack or an easy meal when you're running on empty but still want something delicious.
Jamie Oliver’s fabulous roast chicken
How do you add flavour without garlic and onion? Easy-peasy with Jamie Oliver’s perfect roast chicken. Despite not designing the roast to be low fodmap, it absolutely is! The trick is stuffing handfuls of fresh herbs under the skin and filling the cavity with lemon, bay and rosemary. The roast chicken tastes superb and no-one will notice that it’s low fodmap! Paired with gravy made with low fodmap stock from San Elk, you’ve got a winner winner chicken dinner!