Low Fodmap Recipes

Warm Potato and Tuna Salad with Pesto

 Time to make: 25-30 minutes

 Difficulty: Easy

 Servings: 2-3 portions

This dish takes less than 30 minutes to prepare and has a robust flavor — it is uncomplicated and absolutely delicious. Since the tuna goes very well with potatoes, this is one of those salads that can be either served warm or cold and can serve as a great supper or lunch in summer or winter.

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Chilli Bacon Tomato Spaghetti Recipe

 Time to make: 20-25 minutes

 Difficulty: Easy

 Servings: 2-3 portions

A delicious meal with just 4 strips of bacon? This FODMAP recipe not only saves you money but also does not compromise on taste! This delicious, richly-flavoured recipe is quick to make and tastes heavenly.

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Chicken and Potato Curry Recipe

 Time to make: 30-35 minutes (mostly letting it simmer)

 Difficulty: Medium

 Servings: 1 portion

This deceptively simple recipe is a favourite dish of mine because of how full it leaves you. It's easy to modify too so you can easily add veg or meat which is approaching its best before date. 

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Carrot, Spinach and Quinoa Salad Recipe

 Time to make: 25-30 minutes

 Difficulty: Easy

 Servings: 1 portion

This is a great healthy and vegetarian recipe which is based around low FODMAP quinoa. It's still bustling with flavour and texture with delicious carrots, fresh mint, herbs and spices. It's also high in protein so a good meal for vegetarian, fodmap gym goers! If you don’t like the taste of quinoa swap it with basmati or brown rice, however then the meal may be a little heavy then, and not the light snack / lunch that is is with quinoa.

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Low FODMAP Recipe for Penne and Sausage Pasta Bake

 Time to make: 40-50 minutes, of which 20m is baking time

 Difficulty: Easy

 Servings: 7 portions

A low FODMAP diet does not mean you have to give up on delicious pasta bakes! Simply swap your regular pasta out for a gluten-free brand and enjoy your meal just the same! It’s the sausages you’ll need to pay close attention to - most of the ones you buy in the supermarket do contain onion and garlic powder, so read below how to make your own sausage meat.

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Gluten Free & Low FODMAP Granola / Muesli Recipe

 Time to make: 15 minutes

 Difficulty: Very easy

 Servings: 4 portions

You may have heard the word ‘granola bar’ being thrown around every time the topic of nutrition and fitness comes along. But the next time your pompous gym-body co-worker boasts about subsisting on a diet of store-bought granola and protein, you can let them know that the granola you made at home is actually far more effective and healthy.

With this healthy granola recipe, you can steer clear of fermentable carbs that cause bloating and gastric issues. What’s great about low FODMAP recipes is that everyone can enjoy them, not just those with gastric conditions like irritable bowel syndrome (IBS). Here’s what you need to get this easy recipe right!

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A Delicious Low FODMAP Tom Yum Soup

 Time to make: 30-35 minutes

 Difficulty: Easy

 Servings: 5 portions

You probably know that eating out can be really hard - especially when it comes to Asian style dishes. But forget eating out and embrace the thrills of your own kitchen. This restaurant quality low FODMAP Tom Yum soup recipe will leave you craving more!

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A Low FODMAP Recipe For Spinach and Poached Eggs on Toast

 Time to make: 5-10 minutes

 Difficulty: Medium

 Servings: 1 portion

Having a good breakfast to begin your day is of utmost importance. If you’re tired of your bowl of lactose / gluten free milk and cereal, here’s an option which will be much more satisfying. This is also great as a mid day snack or light lunch.

It’s easier than ever to get hold of GF bread in supermarkets now. Besides, eggs on toast never gets old and fits perfectly for the low FODMAP diet. Throw in some delicious, versatile and healthy greens and your plate is starting to look great! Here’s how to get that perfect wilted spinach and poached eggs on toast!

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Low FODMAP Roasted Vegetable Soup Recipe

 Time to make: 1 hour, half of that is waiting for veg to cook.

 Difficulty: Easy

 Servings: 7 bowls

Following a FODMAP diet can be difficult, especially with soups. They often contain a fair few ingredients (especially the canned ones). But if you're craving something delicious, yet nutritious, you don't have to venture too far from your pantry. Just take the basic vegetables you have and within no time, you’ll have a delicious bowl of soup ready! Feel free to modify this yourself if you're missing a vegetable.

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Tasty Low FODMAP Porridge Recipe



 Time to make: 6-7 minutes

 Difficulty: Very easy

 Servings: 1

This FODMAP porridge recipe is not only extremely easy to make, but it is also delicious & healthy (depending what you put on in). No longer do “oats in the morning” have to sound boring. There is a host of fun toppings for you to choose from. So say bye to pain first thing in the morning and hello to a great start to the day!

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What is the FODMAP Diet?

Eating should be a pleasurable activity, but if you suffer from IBS then you’ll know the experience can be anything but. Eating becomes something you dread when the inevitable symptoms begin to bite.

The FODMAP diet is something which can potentially help with these symptoms, and substantially reduce the negative impact IBS has on your life. The diet is also often suggested as beneficial to other people with certain dietary problems and requirements. 

It’s important to have a good understanding of the diet. Hopefully this article will address some of the key questions.

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