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 Sticky Lime & Ginger Tofu
This is my new favourite tofu dish - the lime, ginger and chilli pack a real flavour punch. Serve with white rice and steamed bok choy on the side.
Chicken Poke Bowl with Shoyu Sauce & Sesame Mayo
Be the envy of the office with this delicious low FODMAP poke bowl for lunch.
Low-fodmap Seed Crackers
If you’re looking for a high fibre, low FODMAP cracker that actually tastes good, these homemade seed crackers are a must-try. Perfect for a cheeseboard, grazing platter or charcuterie board, these crackers are packed with gut-loving seeds and designed to suit sensitive stomachs. Whether you’re following a low FODMAP diet, focusing on gut health, or just want to upgrade your cheese platter, these are a simple, nourishing option you’ll come back to again and again.
Low FODMAP Hazelnut Chocolate Spread
This rich, creamy and delicious spread is the perfect topping for pancakes or slice of sourdough toast.
Middle Eastern spiced quinoa (low fodmap edition!)
This Middle Eastern-inspired quinoa salad is bright, fresh and full of contrast - fluffy quinoa, crunchy pistachios, sweet pops of date and a tangy, jewel-like dressing that steals the show. The real hero here is the pomegranate molasses, which adds a deep sweet-sour richness that instantly makes this salad feel special, without tipping it out of low fodmap territory. It’s the kind of dish that looks beautiful on the table, tastes even better, and proves gut-friendly food never has to be boring.
Low-fodmap Twix Bars
If Twix was your go-to choc bar growing up, this recipe is about to unlock some very happy memories. Think buttery biscuit, gooey caramel and a rich chocolate layer - just made gut-friendly and low FODMAP, so your belly can enjoy the nostalgia too.
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.