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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Reviews · April 23, 2018

Low FODMAP Favourites

As I become more confident in finding low FODMAP products, and increasingly aware of how my body reacts to certain foods, I thought I would share some of my FODMAP finds and staple foods for following the low FODMAP diet for IBS. While there seems to be an increasing number of food options available, I still feel there is some way to go in finding healthy, yet tasty alternatives to gluten/wheat and dairy products – especially – for the higher prices asked for them. Despite this, there are some great alternatives that allow IBS sufferers to continue to enjoy food!

When I first read through the list of high FODMAP foods printed by my GP at the early stages of my diagnosis, I was quite concerned at what I was actually going to be able to eat. The doctors seemed to have little knowledge about the low FODMAP diet despite prescribing it and recommended it to me alongside a selection of tablets. I trialled three different tablets before coming to my own realisation that they made no difference, and that changing my diet was the best way forward.

When faced with the long list of restricted foods, I was really concerned as I love to eat out, and having recently been diagnosed with a nut allergy (and given an epipen) it means I have quite a long list of foods to avoid. First of all, I cut out all the obvious foods, such as apples and pears from my diet. It’s funny that fruit is the easiest to give up! I basically ruled out anything I rarely ate, or didn’t particularly like as this was easy, and made me feel like I was doing a grand job! I often referred to the Monash list of foods and restricted these where possible. I then went in search of gluten alternatives – I was aware of the other options, but thought it was a fad and didn’t think it would actually make a difference, as let’s face it, I can eat a large dominoes when I’m hungover and I’m fine… right? Wrong… As soon as I cut out gluten I felt so much better, once I’d become confident in identifying exactly what gluten was of course.

Since then I’ve completely removed onion and garlic from my diet as this made me feel like a new person! I no longer have prolonged periods (up to week) of feeling sick, bloated or suffering from excruciating cramps. I’ve also switched to lactose free products and cut back on the amount of dairy I consume. My favourite FODMAP friendly products are as follows, and often form the basis of my weekly shop…

1. Garlic infused oil

Since cutting out garlic from my diet, I have noticed that food often tastes bland. Finding out that garlic infused oil is FODMAP friendly has been life changing! It has improved a number of meals and recipes, particularly homemade pesto, as well as pasta sauces and curries.

FODMAP fav garlic baguette

I can pretty much add it to all my recipes for FODMAP friendly flavour. Make sure when you buy this that the oil doesn’t contain any garlic and is just infused. I’ve found suitable oils in Asda, Waitrose and Tesco (costing around £2). Currently I haven’t found suitable alternatives in Aldi or Sainsbury’s as these actually contain garlic.

2. Gluten free bread

My two favourite loaves are the Warburton’s gluten free tiger loaf and the Genius gluten free toastie bread. Both of these have improved the taste of many Saturday brunches, and I alternate buying them on a fortnightly basis. Aside from loaves, I also love the Schar baguettes and burger rolls available, as well as the BFree pitta breads and wraps (be careful though as the BFree range sometimes have hidden FODMAPs such as inulin and apple juice, so these wouldn’t be suitable during elimination phase) – perfect for low fodmap lunches.

3. Nairn’s Oat Biscuits

With a selection of flavours, these gluten free biscuits are perfect on the go, or for a mid-morning snack. My favourites are the ginger, blueberry, golden syrup or chocolate flavours. They are reasonably priced too with four snack size packets of biscuits for just under £2.fodmap-fav-nairns.png

 4. Gluten free pasta

There are a number of gluten free pasta brands on the market, however I am pretty happy with Sainsbury’s own brand of free from pasta, which comes as penne, fusilli, macaroni, tagliatelle and lasagne sheets. These are essential in my weekly shop for recreating my favourite Italian dishes. See my previous posts for low FODMAP recipes for Macaroni Cheese, Roasted Vegetable Lasagne, Quorn ‘Meat’ Lasagne and Crab Spaghetti . I have tried other brands, but as the Sainsbury’s free from range is reasonably priced, I tend to stick with these.

 5. Lactose free milk, cheese, cream and yoghurt

The recent arrival of Arla’s lactofree range in supermarkets has made it relatively easy for me to cut down on lactose and reduce the number of fodmaps in my diet. The milk tastes nice too and lasts a little longer than normal milk. I’d also recommend the mild lactofree cheese as it is smoother than the mature version which unfortunately I found a little gritty!

The cream and yoghurt are essential for low FODMAP curry making (check out my Spinach & Chicken Balti recipe on the blog!), I’ve also used them for carbonara, homemade tzatziki, and for making FODMAP friendly smoothies.

6. Porridge oats

As many of the gluten free breads are only suitable on FODMAP fav porridgethe low FODMAP diet in small portions, I often have lots of oats for breakfast or make my own gluten free oat biscuits to snack on to save money (see my recipe for my Cinnamon Oat Biscuits, Lemon & White Chocolate Biscuits and Dark Chocolate Flapjack also on the blog!) Overnight oats has recently become a food fashion, however if, like me, you’ve no idea what that even means or how to make them, then you can stick to classic porridge, then top it with some fancy chia seeds, cacao nibs and banana to make it instagrammable (surely that’s a word?!?) I would definitely struggle if I couldn’t have oats!

7. Pizza Express Margherita Pizza

Having one of these in the freezer at all times is a MUST. Not only is it the most delicious gluten free pizza available (beating all takeaway/restaurant options in my opinion), it is also perfect for dinner emergencies (for example the other day I went to make a casserole and the beef had gone off –  despite being within the use by date – and it’s very difficult to come up with a low FODMAP back-up dinner without specific ingredients in, and the time to cook!) This pizza can be found currently in Sainsbury’s and retails at £4.50 which is expensive, but trust me, it’s worth it. I usually top my pizza with Sainsbury’s Pepperoni, as this is also low FODMAP and costs £1.

Alternatively you could add any topping, I’ve tried parma ham and veggies in the past. The other low FODMAP alternative pizza is the Schar Lactose Free Margherita Pizza which is much better value at £3.00. In my opinion it isn’t quite as tasty, but I often alternate it with the Pizza Express alternative to save a little money.
This is found in the freezer section of supermarkets, whereas the Pizza Express are found in the chilled ready meal/pizza aisles. I am so pleased though that there is a lactose, onion, garlic, gluten and nut free pizza available to buy from local supermarkets. It’s a genuine lifesaver, especially as I recently found out that Domino’s have added garlic to their tomato sauce base, which rules out pretty much all takeaway pizza!

8. Dove’s Farm Flours

As an avid baker (as I probably mention on most recipes I’ve posted!) I am so pleased that Dove’s Farm paved the way for such incredible gluten free flours and baking supplements, including their own baking powder, and xanthan gum – the miracle powder that holds my biscuits and pastries together! The majority of the recipes on my blog, and on my Instagram (@lowfodmapinspiration) have been made with Dove’s flours with outstanding results. When I first converted to gluten free baking, I presumed that all bakes would be flat, dry and just generally quite sad, however they are far from it. I am often complimented on the moistness of cakes, and surprise at how light and fluffy they are. If baking for work colleagues, they are often surprised that bakes are in fact gluten free. If anything, I think they taste better and are much lighter in texture (meaning you can fit in that extra little slice that you probably shouldn’t have!) Why not try some of my cake and biscuit recipes: Lemon & Elderflower Cupcakes, Easter Surprise Cake, Chocolate Chip Cookies, Chocolate Marble Muffins, & Chocolate Fudge Cake.

9. Decaffeinated tea

One of the most important changes when transitioning onto the low FODMAP diet was to cut down on the amount of caffeine I consumed. I absolutely live for tea, drinking at least four cups a day, so this was quite a noticeable change for me. I switched to decaffeinated and immediately felt the benefits. I no longer rely on caffeine to get me through the day, I find I sleep better and most importantly it’s helped (along with other factors) to calm my gut. I sometimes have a caffeinated tea first thing in the morning, but otherwise I drink decaffeinated so that I can drink as many cups as I like (drinking lots also aids digestion, so it’s a win-win!) My favourite brand of decaf tea is Marks and Spencer, but Tetley and PG tips also make a pretty strong decaf tea. Give it a try and see what you think!

FODMAP fav T2

Alternative options for if I’m having a flare up I sometimes go for a Just Ginger tea by T2. This is soothing on the stomach and very tasty. My other favourite infusions of theirs are New York Breakfast – black tea, cinnamon and vanilla – which tastes incredibly like pancakes, and their classic English breakfast tea which is a good, strong brew! Otherwise I might have a peppermint tea, as mint is fantastic at soothing the stomach, particularly in the evening if I’m feeling a little bloated.

10. Sweet Freedom Chocolate Pot

This is quite a recent addition to my list, as I only tried it a couple of weeks ago following a trip to Tesco. Having been nut free for a while, I’d given up on chocolate spread assuming that as I could no longer have Nutella, there was no point in ever having chocolate spread as they would never live up to the memories! However, I saw this little pot on the shelf and was attracted by all of the winning slogans… “vegan” “free from dairy, gluten, nuts & GMOs” “no chemical processing” “no additives” “no preservatives” “no palm oil”.

FODMAP fav sweet freedom choc potThat last one really resonates with me as I was fortunate to travel to Borneo in 2014, and I saw the reality of the scale of palm oil plantations. As I flew into Kota Kinabalu airport it’s all you could see! I visited Sepilok Orangutan Rehabilitation Centre and it was really evident the impact of the farming on the wildlife. That alone, made me want to try the product! So far I’ve enjoyed it on toast and waffles, and I just love it! Such a rich, chocolate flavour, without being sickly, and it has almost a buttery texture.
It’s worth noting that the Choc Pot does contain extracts of apple, which is high FODMAP due to the presence of sorbitol and fructose, however in small portions I haven’t had any symptoms after eating it. I would recommend waiting until a reintroduction phase to try it just in case it does bring about any symptoms.

I could definitely write about more fantastic low FODMAP products available (Grass Roots Bakery Bread Mix, Schar Waffles, Sainsbury’s Gluten Free Chicken Chunks, Tesco Free From Eclairs & Doughnuts, Schar Hamburger Buns and so on…) but I will save that for another installment. With more products being released all the time due to the growing numbers of food intolerances and allergies, I’m sure there will continue to be plenty of exciting low FODMAP foods to try…

Please let me know some of your favourite FODMAP friendly foods as I’m always looking for ideas and inspiration to keep the IBS dormant (I consider it to be like a volcano which could erupt at any time) all the while keeping my taste buds happy!

I’ve recently posted Low FODMAP Favourites Part 2 – check it out here!

Alice x

Posted In: Product Reviews, Reviews · Tagged: Low FODMAP, Product Reviews

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Comments

  1. Tina Waldock says

    July 14, 2018 at 4:15 pm

    These look so good! Made a list and will definitely try these!

    Reply
  2. Karen says

    February 6, 2019 at 1:11 pm

    Thanks for this 🙂

    Reply
    • lowfodmapinspiration says

      February 10, 2019 at 7:24 pm

      You’re welcome 😊

      Reply
  3. Karen Watkins says

    February 10, 2019 at 7:22 pm

    I’ve just started a re- challenge. Second time round for me after a few years. Really enjoyed reading your blog. Really inspirational and so helpful too.

    Reply
    • lowfodmapinspiration says

      February 10, 2019 at 7:24 pm

      Thank you, I’m really glad to help. I hope the diet helps your symptoms.

      Reply
  4. Dave says

    March 19, 2019 at 2:14 pm

    Very helpful – after 38 years of IBS I’ve decided to start taking it seriously – It’s still early days but subconsciously I feel I had realised Garlic, onions, yoghurts, fruit had affected me – but never put it all together – we live in an age where so many alternatives are available so I’m going to spend 3 weeks or so and see how it goes – my only concern is going abroad – but one step at a time

    Reply
    • lowfodmapinspiration says

      March 19, 2019 at 9:56 pm

      Definitely I hope the diet helps with your symptoms particularly after suffering for 38 years. Let me know how you get on.

      Reply
  5. Adam Blacklay says

    June 24, 2019 at 9:33 pm

    This list is great, but I was warned by my nutritionist about inulin in a number of products. What are your thoughts on inulin?

    Reply
    • lowfodmapinspiration says

      June 30, 2019 at 8:15 am

      I tend to avoid it as it is a high FODMAP (although can have great benefits for the gut!)

      Reply
  6. Karen Louise Murillo-Norman says

    November 19, 2019 at 11:27 pm

    Im so grateful for this article. Recently diagnosed 98% IBS and struggling to now enjoy meals, checking constantly what I can / can’t have and worrying about dining out as many cafés, bistros & restaurants are clueless. Shopping is taking twice as long & many items not available… these items on your list are so useful! … thank you! I’m going to find your recipes too 🙂

    Reply
  7. Bev says

    January 16, 2020 at 12:14 am

    Thank you for this…. please write more. I am about to go on a long flight and am panicking what to.eat. I think I might have to rule out the in flight meal and opt for grab and go items from supermarkets and put them in my carry on. An item with ideas for this would be gold!!!

    Reply
  8. Jenny says

    February 19, 2020 at 6:55 pm

    Asafoetida is a great low fodmap spice to replace garlic and onions.

    Reply
  9. Catherine Robertson says

    June 17, 2020 at 12:07 pm

    Hi,

    This article is so helpful. I have IBS and have generally managed it by cutting out lactose and most legumes, but had a pretty much constant flare up for the last month or so. Much googling later I came across FODMAPs which may be the answer! Trying to cut down as much as possible but finding meal planning and shopping a bit overwhelming at the moment. It’s so helpful to see what other people use.

    More will always be welcome! Thanks again.

    Reply
    • lowfodmapinspiration says

      June 17, 2020 at 3:33 pm

      Thanks so much! I’m actually compiling an e-book too, so watch this space 🙂 xx

      Reply
      • Jean North says

        August 8, 2021 at 12:21 pm

        Oh that will be great xx

        Reply
  10. Edyta says

    July 23, 2020 at 5:14 pm

    Just about to go shopping and this will help me a lot! Thank you 🙂

    Reply
  11. Kaz says

    June 19, 2021 at 4:22 pm

    Hi, I am on my elimination diet but finding ok so far. Thanks for your blog as I will now look out for many of the items you have put down.
    Really useful so thank you for it.
    Love the recipe’s as well. Please do not stop doing this as many Bloggs for this are from the USA.

    Reply

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I'm Alice, a food blogger in the UK. I follow a low FODMAP diet (gluten free, onion free, garlic free and low lactose) for IBS. Check out my latest posts for tips on eating out, product reviews and recipes.

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New blog post! I’ve just shared the recipe for m New blog post! I’ve just shared the recipe for my gluten free Coffee & Walnut Loaf Cake. It’s on my website, lowfodmapinspiration.com. This is such a delicious cake, I absolutely love a slice for elevensies with a cup of tea, and the coffee icing is heavenly! I don’t even drink coffee, but coffee cake just hits differently ☕️ Let me know if you give it a try!
At the weekend I made this warm Loaded Tuna Nicois At the weekend I made this warm Loaded Tuna Nicoise Salad for a tasty lunch. I used lettuce, tenderstem broccoli, green beans, homemade potato wedges in the air fryer, boiled egg, tuna, cheese and a low FODMAP French dressing. The dressing can be found in @marksandspencer. It’s the perfect warming salad for the cold weather we’re having! Let me know if you give it a try! It’s gluten free, low FODMAP, and can easily be made dairy free too. 🥦 🐟 🥚 🥬 🥔
A big veggie breakfast this weekend with a few FOD A big veggie breakfast this weekend with a few FODMAPs to test my tolerance. I had scrambled eggs, button mushrooms (high FODMAP but wanted to try), tomato, spinach, @quorn_uk bacon, @heinz_uk organic baked beans (these don’t contain onion or garlic) and some gluten free toast. It was so so good! And *touch wood* no unwanted symptoms so far 🍳 🍅 🥓 🍞 🌿 I am trying a few more FODMAPs at the moment to add a little variety in my diet with varied success, onion is still an absolute no, but I’m able to tolerate more wheat and a greater variety of vegetables. Are there any particular high FODMAP foods you’ve found you can tolerate? Let me know in the comments.
Quick and easy mild chicken curry using leftover r Quick and easy mild chicken curry using leftover roast chicken. This recipe is over on my blog (I’ll add a link to my story) and it’s so tasty! It doesn’t contain any tomato and takes around 20 minutes to make. This recipe is low FODMAP, gluten free and dairy free. Let me know if you give it a try!
Finishing 2022 with highlights from last week’s Finishing 2022 with highlights from last week’s Christmas dinner. It was the first time hosting for us and cooking for everyone. 
Starter: Mackerel pate with a crevette, ciabatta, mixed leaves and balsamic vinegar. 
Main: Roast turkey crown with roast potatoes, pigs in blankets, ginger & mustard cocktail sausages, carrots, parsnips, green beans, tenderstem broccoli, peas, sprouts, swede and carrot mash, lactose free dauphinoise potatoes and gravy. 
Salmon wellington for the pescatarians. 
Dessert: Gluten free mince pies with cream or @marksandspencer raspberry and vanilla panna cotta. 
Food was from @waitrose, @marksandspencerfoodpr and @sainsburys. Plates are @procookuk and I’ve made an order for more kitchenware from them - I’ll share very soon! 
I hope you all have a lovely evening celebrating, I can’t wait for a cocktail and party food in my pyjamas to see in the new year! 🥂 HNY x
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Festive Gluten Free Nutella Christmas Tree Pastrie Festive Gluten Free Nutella Christmas Tree Pastries. 🎄These were so easy to make and they tasted so good! You just need one pack of ready to roll puff pastry, a jar of @nutellauk, one egg and icing sugar to decorate. I used the leftover pieces of pastry and with a star cutter I made little Christmas tree decorations to place on top ⭐️ I whipped these up for my cousins at the weekend, the perfect dessert after our pizza express takeaway. Let me know if you give these a try.
What’s for dinner tonight? Why not try this low What’s for dinner tonight? Why not try this low FODMAP moussaka made with vegetarian mince. It’s absolutely delicious and there’s plenty of leftovers for lunches too. The recipe is over on my blog (I’ll add a link to my stories). I’ve made this a few times lately as I just love it. Do you have a recipe that you keep coming back to? Let me know in the comments 🍆
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Shaksuka for brunch on a sunny Sunday. This is a g Shaksuka for brunch on a sunny Sunday. This is a golden oldie recipe, I shared it on my blog a while ago, but I still enjoy it regularly. I’ll add a link to my stories if you’d like to give it a try. I’d run out of gluten free bread so I served it with a potato waffle - these are so handy to have in the freezer for weekend breakfasts - and it was delicious! What foodie treats are you enjoying this weekend? 🍳🧇🍅
Last week I made this celebration cake for a famil Last week I made this celebration cake for a family member’s birthday. Their favourite colour is green so I decided to make a pastel green buttercream and top it with lots of shiny decor. Simple yet elegant. The inside is a timeless classic Victoria sponge with seedless raspberry jam and buttercream. The cake went down a treat, and I really enjoyed making it! The recipe I used can be found on my blog under ‘celebration drip cake’. I’ll add a link to my stories 🍰
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