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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Reviews · June 22, 2018

Schar Low FODMAP Range

The gluten free range by Schar has been one of my go-to brands ever since starting the low FODMAP diet due the sheer number of products available. From delicious biscuits, waffles, panini rolls, hamburger buns, baguettes and pizza bases to one of the best loaves of white bread I’ve had. Recently, Schar have become even more popular with me as they have launched a low FODMAP range, certified by Monash (the university in America which provided the first evidence that the low FODMAP diet improves the symptoms of IBS). I don’t know about you, but it gives me such an incredible feeling seeing the low FODMAP stickers in supermarkets. It’s such a restrictive, isolating diet to go on, it’s great to see it labelled on products, with more public awareness. Just the other day I was talking about my diet, and they had recognised the stickers in Sainbury’s – makes it sounds like it’s a genuine diet not some fad that people might assume!

I recently received a parcel containing a selection of Schar’s new low FODMAP certified products, with an information pack about the low FODMAP diet. I’ve since seen that you can order one of these information packs online here. I’d recommend that you get one, as I now have a list of the FODMAPs on my notice board in the kitchen so I can quickly check any foods I haven’t tried in a while, and look for recipe inspo! Below I’ve reviewed all of the products I received, as well as many of my other favourites I’ve picked up in supermarkets. I’ve started with the new low FODMAP range, then reviewed some of the other gluten free products available, as there are just so many tasty alternatives!

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Baguette
For anyone following the low FODMAP diet who misses a crispy part-baked baguette or of course, garlic bread, then this is the perfect alternative. Drizzle with garlic oil and bake in the oven for 8-10 minutes and you have a brilliant pasta accompaniment. Here I’ve had it with Pasta Alla Norma… Delicious!

Brown Ciabatta Rolls
These ciabatta rolls are so crisp, especially when heated. I haven’t had the brown ones recently, but I have reviewed the similar seeded versions below. I will update this in the future when I have them again!

Grissini
Who knew that we would be able to have breadsticks on the gluten free diet!? I absolutely love these grissini. They come in smaller packs inside, so you don’t have to eat them all at once (although it is possible!) I served mine with a recent barbecue in the garden, which I’ve featured on my Low FODMAP Barbecue post. They are great with any low FODMAP dips, for example a homemade tzatziki consisting of lactose-free yoghurt, a drizzle of garlic oil and finely chopped cucumber. Fresh and delicious.

Panini Rolls
I’ve only tried these very recently, however I was so impressed! Imagine a warm part-baked panini, with melted brie and crispy bacon… mmmm! Well no need to imagine it, you can get these in Sainsbury’s and recreate my panini below. You MUST try this… Next time I’m going to use some of my Homemade Pesto, mozzarella and tomato as I think this will be a winning veggie panini!

Pizza Bases
Another product I’ve tried are the low FODMAP pizza bases which I’ve only ever found in Morrisons – they should definitely be sold in more supermarkets as they are brilliant and I much prefer choosing my own toppings.

They make incredibly crisp, tasty pizzas, and to make it even better I’ve found low FODMAP pepperoni in Sainsbury’s to go with it! I never realised I’d be having such incredible gluten free pizzas when I first started the low FODMAP diet, and it’s proof that it is possible to manage symptoms of IBS while enjoying a varied, flavourful diet. Pizza goals right here…

Seeded Ciabatta Rolls
The seeded ciabattas are incredibly crunchy, with a nutty taste from the seeds (I really miss nuts after becoming allergic to tree nuts in 2012). Here I’ve served the ciabatta rolls with a nice portion of tuna mayonnaise, topped with lactose-free cheese. I placed them under the grill for a few minutes and voila…

These are a little small so you may want two if having them as a roll for lunch, but work great as above as an open toastie!

White Ciabatta Rolls
These are perfect to turn into mini garlic breads to accompany pasta dishes or soup. I served mine the other day with a Tideford low FODMAP soup, and they were the ideal accompaniment.

Alternatively, they’d make great mini toasties.

Wholesome Seeded Loaf
I must admit, I’ve not yet tried this loaf… so this review will follow. Let me know in the comments below if you’ve tried it, I’d love to hear what you thought of it!

Wholesome Vitality Loaf
This particular loaf was really nice, but had a distinctly nutty flavour which triggered my allergy. Upon further investigation it contains chestnut flour, which while it isn’t listed as an allergen (in line with UK guidelines) it might be worth avoiding if you have a nut allergy, particularly to tree nuts.

Wholesome White Loaf
This is one of my favourite gluten free and low FODMAP loaves. It’s small, but the perfect size to accompany breakfast. It’s also got a lovely taste, almost brioche like, which makes you forget it’s even gluten free. I’d definitely recommend this loaf! It also has the best texture, very light yet fluffy.

Since starting my blog, I’ve also tried other Schar products (not certified low FODMAP, but gluten free and seemingly free from any IBS triggering ingredients!) I’ve reviewed these below – what are your favourites?

Other products (not certified low FODMAP)

Hamburger Rolls
The hamburger buns are making this year’s barbecues so worthwhile! I just love them, they really make the burgers with their light brioche bun, which isn’t too filling either (more room for some piri piri chicken on the side!). Burgers should definitely be about the juicy, meaty taste, and these buns add to the flavour instead of making them dense or heavy. Check out my blog post on having a  Low FODMAP Barbecue for onion & garlic free burger recommendations! As you can see below, I’ve enjoyed these rolls on more than one occasion! They are also lactose / dairy free so ideal for many food intolerances.

Waffles
I recently went to Tesco having felt I was missing out on their vast range of free from products, and I came across these beauties… I used to love waffles, and these are probably even better than I remember. I tried to counteract the unhealthy side by topping them with fruit, but let’s face it, the more sugar the better. On the left side, I went for a simple strawberry and kiwi topping with golden syrup, while on the right I topped them with Sweet Freedom choc pot and strawberries. Both so naughty but very very nice. Thank you Schar for allowing me to enjoy a good waffle!

Pain au Chocolat
As we near the end of the list, I thought I better mention this find in Morrisons. The pain au chocolat are not entirely low FODMAP (I can’t remember exactly what they contain) however the odd one heated in the oven (from frozen) is worth the risk. Incredibly crispy, flaky and chocolately – everything you’d want from a good pain au chocolat.

Viennese
If you haven’t tried these buttery, melt-in-your-mouth biscuits yet, then you have seriously been missing out! I have been known to eat a whole packet in one sitting, however you can’t judge me until you’ve tried them. They are so light, it’s easy to accidentally keep on eating them! I purchased these in Sainsburys.

Pizza Margherita (Lactose Free)
I couldn’t finish this post without mentioning the Schar lactose-free pizza available in the frozen aisles of supermarkets. This pizza provides a great option for a quick, easy meal, which is safe for those of use on the low FODMAP diet. As per the bases I mentioned earlier, I just add the FODMAP friendly pepperoni I found in Sainsbury’s to make a really crisp pizza.

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Choc Chip Buns
Last but not least, these are my go-to travel snack. The choc chip buns are ideal on the go, and easy to pack in your suitcase for a quick breakfast abroad.

I hope you find this review helpful, it’s an honest account of the low FODMAP products which frequently feature in my weekly shop, and hopefully it’ll give you some ideas and suggestions of ways to enjoy their varied range.

What’s your favourite Schar product? Have I missed out any that you love? Leave a comment below…

Alice x

Posted In: Product Reviews, Reviews · Tagged: Gluten Free, Low FODMAP, Product Reviews, Schar

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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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Alice | Low Fodmap Inspiration

lowfodmapinspiration

For #coeliacawareness month @pizzaexpress invited For #coeliacawareness month @pizzaexpress invited me try their gluten free menu! I went to the relocated branch in Winchester and it was a lovely spot for dinner. I went for the dough balls to start with a balsamic vinegar and olive oil dip, the new chicken and pancetta pizza on a large gluten free base, halloumi bites (but no dip due to garlic) and the double Belgian chocolate brownie for dessert. They now have onion and garlic highlighted on the allergen menu which makes it so much easier for those of us following a low FODMAP diet. Have you been recently? Let me know what you usually order in the comments 🍕
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London highlights from the weekend included lunch London highlights from the weekend included lunch at @duckandwaffle. I’ve been here before and loved the views so much that I decided to return! It was a beautiful day for it and we could see marathon runners across tower bridge. I went for the ‘wanna be duck and waffle’ which was oyster mushrooms on a gluten free sauce, fried egg and mustard maple syrup. Oyster mushrooms are low FODMAP thankfully as I personally don’t eat duck, but I had them pan fried without tempura. My cousin went for the confit duck though and it did look delicious! Where else in London is worth visiting? Let me know in the comments!
Life can be so busy and at times, stressful, howev Life can be so busy and at times, stressful, however the most important thing I can do on a day-to-day basis is to prioritise my gut health by following a low FODMAP diet. I try to be as healthy as possible, adding variety to my diet, whilst avoiding high FODMAP foods. As a teacher, I sometimes find breaks and lunches aren’t prioritised, but skipping snacks or meals can have repercussions on gut health. I now prioritise this, and make sure I eat regularly to manage my gut health. Here is a typical example of what I eat in a day:

Breakfast - Overnight oats made with lactose-free yoghurt, oats and a drizzle of maple syrup, topped with a small portion of berries (today I went for strawberries,  blueberries and raspberries). This can be prepared in advance, and I find it filling, particularly for a busy morning of teaching!

Lunch - Tuna salad made with leftover roast potatoes, lettuce, tomato, cucumber, radish, tuna mayonnaise and a boiled egg. I try and ensure lunches are high in protein to keep me satisfied for longer. I always add potato or rice to a salad as I find this more digestible. 

Dinner - Prawn and chorizo pasta made with lactose-free cream cheese, garlic-free chorizo (important!), basil, king prawns, fresh tomatoes and gluten free pasta. I like to eat a variety of meals, however the most important thing is to plan ahead. Meal planning takes the stress away from deciding what to eat, and ensures you have a variety of quick, easy meals which are also gut friendly. 

Snacks - I usually have a green-ish banana or the odd unhealthy snack like a couple of biscuits, a bar of chocolate or a packet of crisps etc. during the working day. 

Aside from eating relatively healthily, I also make sure I support my gut-brain axis by walking daily. I have found this not only supports my mental health and wellbeing, it also supports digestion. It’s a simple and easy addition to my day-to-day life which has helped me overcome stress and improved my gut health too. I also take @precisionbiotics supplements to support my gut bacteria and drink plenty of water.

How does your day compare to mine? Let me know in the comments. #gutready #gutreadywithme #ibsawarenessmonth #ad
This IBS Awareness Month I’ve teamed up with @pr This IBS Awareness Month I’ve teamed up with @precisionbiotics to share the importance of the gut-brain axis. Stress is linked to poor gut health, so it’s important to eat food that is not only low FODMAP and gut friendly, but food that also supports brain health. This Mediterranean Salmon Rice incorporates oily fish which contains Omega 3 Fatty Acids, as well as spinach which is high in Vitamin B, and turmeric which in some studies has been linked to increased cognitive function. 

This recipe can be made in one pot, which makes it a quick and easy dinner for a busy weeknight. The recipe serves 4. 

Ingredients:
4 salmon fillets
200g long grain rice
1 tbsp garlic-infused oil
1 green pepper
1 red pepper
500ml chicken stock 
1 1/2 tsp turmeric
1 1/2 tsp paprika
1/2 tsp asafoetida
80g green beans 
60g spinach
zest & juice of 1 lemon

Method:
In a large pan, heat the garlic-infused oil and add the salmon fillets skin-side down. Pan fry for three minutes or so or until the skin is crispy, then turn over for a further minute.
Remove the salmon and set aside. 
In the pan, fry the peppers. Once softened add the long grain rice, chicken stock, turmeric, paprika, asafoetida, lemon zest and green beans. Season to taste. Place the salmon fillets on top, and simmer for 15 minutes or until the rice is cooked. 
Add the spinach, lemon juice and parsley and cook for a further minute until the spinach has wilted. 
Serve immediately with a slice of lemon. 

Let me know if you give this recipe a try, it’s perfect for the sunny spring weather. 

#gutready
#gutreadywithme
#IBSawarenessmonth
#ad
Is it even Easter without a slice of crème egg br Is it even Easter without a slice of crème egg brownie?! I adapted this using the gluten free easter brownies recipe on my blog. Instead of adding the kitkat bunnies at the end of the bake, I add sliced crème eggs instead!  Crème eggs are a bit like marmite at Easter - but like marmite; I like them, but I don’t love them, I’d choose mini eggs any day… so swipe across for my mini egg blondies. There’s something for everyone here! And again, this recipe is over on my blog, I’ll add a link to my stories!
I can’t believe it’s Easter this weekend! As w I can’t believe it’s Easter this weekend! As we’ve only got a few days to go I thought I’d share some of my gluten free Easter bakes over the next few days, starting with these Easter Nest Cupcakes. I usually make a batch of these each year for Easter Sunday, they’re perfect for a light bite in the evening after a Sunday roast lunch. The recipe for these is over on my blog, I’ll add a link to my stories too. What are you planning on baking this week? 🧁 🪺 🐇
Is there anything better than a pub lunch in the s Is there anything better than a pub lunch in the sun?! Over the weekend we had a delicious lunch at @themayflypub in Stockbridge. As the sun was shining we decided to find a local walk and stop for a well deserved lunch. Garlic and onion is identified on the menu app so it made choosing nice and easy! I went for the chalk stream trout with spinach and new potatoes, with a side of the chilli broccoli. For dessert, I had the Eton mess as it was gluten free, and I could enjoy it with a lactase enzyme. I’d highly recommend a visit, make sure you book a table with a view across the River Test. It’s stunning!
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A classic Victoria sponge is one of my go-to cakes A classic Victoria sponge is one of my go-to cakes to bake. I haven’t made one for ages, so when I had an unexpected wellbeing inset day, it had to be done! This recipe can be found on my blog or in my low FODMAP recipe e-book, click on the link in my bio to find out more! Nothing beats a big slice of cake and a cup of tea for me 🍰 What’s your most recent bake? Share in the comments.
Air Fryer Low FODMAP Sweet Chilli Chicken. This de Air Fryer Low FODMAP Sweet Chilli Chicken. This delicious plate could easily pass as a takeaway but it’s much better, it’s low FODMAP! The air fried chicken has a crispy texture, while the sauce adds a sticky, chilli sweetness to complement it. This is a go-to weeknight meal that is ready in under 30 minutes. The recipe can be found on the PrecisionBiotics® blog under Recipes. Let us know in the comments if you give them a try. #AD
All this sunshine lately makes me want to sit outs All this sunshine lately makes me want to sit outside and eat my a big old plate of Italian food with a glass of wine or maybe even an aperol spritz ☀️ hurry up summer! This recipe has been on my blog for a while as it’s a long-time favourite. I’ve never really loved the texture of beef mince so we’d always have a Mediterranean vegetable lasagne instead. It’s honestly a game-changer. I’ll add a link to the recipe in my stories, let me know if you give it a try.
Pancakes aren’t just for pancake day, but seeing Pancakes aren’t just for pancake day, but seeing as it’s tomorrow, I thought I’d share a selection of the best recipes! There’s even a recipe for pancake nachos in my low FODMAP e-book if you fancy something different… Looking back through photos I seem to love blueberries with pancakes, although I’m also a huge fan of a traditional crepe with lemon and sugar. How will you be having your pancakes tomorrow?! And the big question is, do you go American style or stick to traditional crepes? 🥞 Let me know in the comments!
American pancakes with bacon, blueberries and mapl American pancakes with bacon, blueberries and maple syrup from @wherethepancakesare in @batterseapwrstn. These were so so good. Soft, fluffy and moreish! Sometimes you just can’t beat pancakes for brunch! They offer gluten free pancakes too, but as these contained aquafaba to make them vegan, I thought the gluten option would be safer for my IBS. Have you been to Battersea Power Station? Let me know where you ate! 🥞🫐 🥓
I experimented with a new low FODMAP meal this eve I experimented with a new low FODMAP meal this evening: Satay chicken with sticky rice and pea shoots. It came out so much better than I expected, it was delicious! And surprisingly easy to make! Let me know if you’d like the recipe! 🌱 🥜
Is this the best steak in London?! I’ve heard so Is this the best steak in London?! I’ve heard so much about @flatironsteak that I had to visit this weekend. The steak is £14 and it’s honestly one of the tastiest cuts of meat I’ve ever had. I had it medium-well with a side of beef dripping chips, a side salad and a chilli mayo. I did state my intolerances but I’m not convinced the chilli mayo was low FODMAP, so always double check for onion/garlic if you visit. One of the best surprises after the meal was being handed a knife pendant which you hand in for a free ice cream! Such a nice touch! We’d all had a wine as you can see from the imromptu dancing at the end! Have you been to Flat Iron before?! Let me know what you thought. Best steak or overrated? 🥩
I’ve been using @fodzyme for a while now and it’s so nice to be able to eat out again without the constant worry of digestive discomfort. Developed by Harvard-trained scientists, Fodzyme is a mixture of enzymes that you sprinkle on your food before eating to help you digest certain FODMAPs. It doesn’t have any flavour so you can try all the foods you’ve been missing. I have personally always struggled with onion and garlic, so now I can eat out and try new foods without any unwanted symptoms. If you want to give it a try for yourself, use the code ALICELOWFODMAP20 for 20% off. AD #fodzyme
Special egg fried rice with chicken and prawns, to Special egg fried rice with chicken and prawns, topped with a fried egg for good measure. This was such a quick and easy dinner for a week night, I essentially made it up as I went along but I’d be happy to share the recipe, let me know if you’d like it! 

Top tips for following a low FODMAP diet and enjoying meals like this: 
- use the green tips of spring onions for added flavour
- use garlic-infused oil to add garlic flavour without the FODMAPS
- add plenty of herbs and spices to your cooking 
- there is a chilli sauce in Sainsbury’s that doesn’t contain garlic @linghamsuk 
- eat lots of protein to help you stay full for longer (and helps you avoid eating FODMAPs just because you’re hungry!) 

Let me know if there’s anything I’ve missed!
Does it get better than a slice of gluten free cof Does it get better than a slice of gluten free coffee and walnut cake served with a cup of tea?! ☕️ I don’t think so! I bake this regularly as it’s a household favourite and pretty quick to whip up too. The recipe is on my site lowfodmapinspiration.com. I’ll share a link in my stories if you’d like to give it a try!
It’s Christmas Eve! I hope you’re all feeling It’s Christmas Eve! I hope you’re all feeling ready for the big day! Today has been super busy, so I though I’d share these from last week. I baked these gluten free Christmas brownies for my work colleagues to celebrate the end of term using the recipe from my e-book, then topped them with @kitkat santas and @droetkerbakes chocolate decorations. I hope you all have a lovely Christmas celebrating with friends and family 🎄🎅🏼🦌⛄️🎁✨❄️
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