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 & 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!
Low FODMAP miso roasted cauliflower
A fabulous low FODMAP side dish, packed with flavour. This miso roasted cauliflower recipe is designed to work beautifully as a shared side dish, allowing you to enjoy the flavour and health benefits of cauliflower without overloading on fodmaps
How to glow-up peanut butter noodles
When your favourite comfort meal needs a glow up, it’s easy to add some low fodmap not-so garlic prawns and voila! You’ve got a bowl of comfort with high quality protein. Tasty, savoury and satisfying, these peanut butter noodles come together in 10 minutes. Add some skewered prawns on the BBQ and your fav comfort meal gets an instant glow up.
Low FODMAP Spaghetti Bolognese
We’ve taken the family favourite Spaghetti Bolognese and made it low FODMAP, gluten-free and delicious.
Thyme, orange and chocolate low fodmap shortbread
Shortbread is ALWAYS delicious, but add some fresh thyme and orange zest and it’s even better! One of the best things about this recipe, is that once the dough is shaped and rolled into a log, you can keep it in the fridge or freezer until you’re ready to have freshly baked cookies. And given they only take 20 minutes in the oven, you can have that gorgeous smell of fresh cookies wafting through the house just as guests arrive for morning tea.
Low fodmap salmon patties
Our low fodmap salmon patties are delicious. They’re surprisingly quick to make and great for meal-prepping on the weekends. Plus, we’ve paired them with an avocado sauce - which is tantalising for fodmappers because avocado is considered a high fodmap ingredient. Thankfully, we’ve only used ½ an avo for this recipe and suggested 1 tablespoon of sauce per ball so you won’t over do it!
Low FODMAP Creamy Chocolate Chia Pudding
This smooth chocolate chia pudding is rich and satisfying. We've blitzed the chia to make it extra smooth and creamy.
Low FODMAP chia pies
Chia pies have been flooding social media, with vibrant, irridiscent colours (most likely AI-generated) and, unfortunately, often disappointing in real life. After testing multiple recipes (and facing my fair share of flops), I finally cracked the code. This gut-friendly, low FODMAP chia pie delivers on both taste and texture—no weird gels or soupy messes here!
Low FODMAP broccoli torte
Need something delicious to take to your next picnic? This deliciously light and cheesy broccoli torte is the ultimate crowd-pleaser for any occasion. Made with gut-friendly ingredients, it’s packed with tender broccoli, cheese, and a perfectly golden, flaky crust. Serve it hot for a cozy meal or enjoy it chilled as a standout addition to your next picnic. Easy to make, easy to love—and it’s low FODMAP & gluten-free!
Decadent low FODMAP double choc cookies
Who says you have to miss out on chocolatey goodness just because you're following a Low FODMAP diet? These rich, fudgy chocolate cookies are crispy on the edges, soft in the middle, and packed with deep cocoa flavor—without the gut discomfort. Made with gut-friendly ingredients and free from high-FODMAP triggers, so you can indulge without worry. Perfect for an afternoon treat, a post-dinner dessert, or whenever those chocolate cravings hit!
BKT: the Low FODMAP BLT glow-up!
BKT: The Low FODMAP BLT Glow-Up!
Say goodbye to the boring BLT - this gut-friendly twist ditches the lettuce for crispy kale, bringing extra crunch, flavour, and nutrients to the mix! Paired with smoky bacon and juicy tomatoes, this BKT is next-level delicious.
Better than a BLT? You be the judge!
Low FODMAP Nutty Velvet Smoothie
Indulge in the Nutty Velvet Smoothie—a rich and creamy blend of avocado, banana, and almonds, with a gut-health boost from Superflora gut health shakes. This smoothie delivers a perfect balance of natural sweetness and nuttiness, while being packed with prebiotics, probiotics, and protein. Made with lactose-free or soy milk, it’s low fodmap and designed to be gentle on sensitive tummies.
Low FODMAP Pecan Pie Smoothie
Enjoy the flavours of New York in the fall with this Pecan Pie Smoothie.
Low FODMAP & Gluten-Free Lasagne
Ready for comforting classic? We’ve converted the family favourite, lasagne to suit gluten-free and low FODMAP tummies.
Low FODMAP surf & turf skewers
Frustratingly, many marinades are packed full of onion & garlic. But our delicious Thai chilli & coconut surf & turf skewers are packed full of flavour without any hidden fodmaps! You’re going to love these skewers grilled on the BBQ. Serves 4.
Low FODMAP Kiwi Vanilla Glow Smoothie
Say hello to the Kiwi Vanilla Glow Smoothie—a creamy, gut-friendly blend that’s as refreshing as it is nourishing! 🥝🍌✨
Low FODMAP Chocolate Swirl Meringues with Raspberries
A beautiful dessert perfect for Christmas and other celebrations, these Low FODMAP chocolate meringues are simply delightful! Inspired by a visit to one of Ottolenghi’s London restaurants, we’ve developed a Low FODMAP chocolate meringue paired with lactose-free cream and fresh raspberries.