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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

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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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Recent Posts

Snickers Brownies
Spinach & Ricotta Cannelloni
Crab Cakes
Cajun Chicken Pasta
Nutty Chocolate Tart

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This weekend I went to the @bbcearthexperience and

This weekend I went to the @bbcearthexperience and afterwards came across @theprincelondon which has an @utterwaffle - a gluten free waffle restaurant! The standard menu items contained onion and garlic but they were super helpful and made me a mozzarella and rosemary waffle topped with grilled chicken, salad and a sweet honey drizzle. It was so good, I’m always so grateful when staff make me something off menu. Have you been to Utter Wattle before? Let me know what you had 🧇

New blog post! I’ve just shared the recipe for t

New blog post! I’ve just shared the recipe for these gluten free Snickers Brownies. They taste incredible, trust me when I say you need to try them! Click on the link in my bio to find the recipe 🍫 🥜 I think they’re my favourite flavour brownie now, what’s yours?! Let me know in the comments.

I’ve been on holiday in France for just over a w

I’ve been on holiday in France for just over a week now and it’s been so easy to eat safely. We’ve been buying lots of fresh fish and seafood from the supermarket to enjoy on our terrace. Last night I made a roasted vegetable rice (roasted peppers, aubergine, courgette and tomato, mixed herbs and garlic-infused oil), topped it with sea bream (dorada) and a homemade olive tapenade (black olives, capers, lemon juice, anchovies, parsley and garlic-infused oil). It was so good, tonight we are having fresh tuna steak on the barbecue… watch this space! 🐟 🇫🇷

New blog post! Check out the recipe for this glute

New blog post! Check out the recipe for this gluten free Spinach and Ricotta Cannelloni. This Italian inspired dish can now be enjoyed on a Low FODMAP diet. All you need to do is take a Lactojoy tablet before eating to help digest the lactose, and reduce any unwanted symptoms from IBS. Lactojoy is a high quality tablet containing the enzyme lactase, and no artificial sweeteners, colouring or unnecessary ingredients. This also means they are gluten free, dairy free, vegan, histamine free and fructose free. Click on the link in my bio to find the recipe, and let me know if you give it a try!

Lactojoy are available on Amazon, or can be purchased directly from the Lactojoy website.

#ad #stayfresh #feelbetter #lactojoy #laktase #lactase #lactaseenzyme #lactosefree #lowfodmap #IBS

I’m on holiday in France at the moment and today

I’m on holiday in France at the moment and today we visited a Michelin star restaurant in Cahors, and I just had to share it! Swipe along to see all four courses. They made all of my plates garlic and onion free and I took a lactase enzyme to help me digest the lactose. Most of the courses contained little or no gluten so I didn’t worry about it in a small amount as onion/garlic affects me far more. I chose from the gourmand menu; with an amuse-bouche of octopus and a root vegetable mash, an entree of zucchini, goats cheese and black olives, a main of monkfish with potatoes, vegetables and a basil oil and a dessert of fresh local strawberries, rice pudding, white chocolate and vanilla ice cream. Every single dish was delicious, I just wish I could go back and try everything else! Have you ever eaten at a Michelin star restaurant? Share your experiences below… ⭐️

I’m really excited to share a new low FODMAP mea

I’m really excited to share a new low FODMAP meal that I’ve been working on in collaboration with @Lactojoy. An Italian classic of Spinach & Ricotta Cannelloni, made with gluten free pasta and topped with a rich and creamy béchamel sauce. The combination of the tomato and béchamel sauce is delicious, you really need to give this one a try, To enjoy this dish, make sure you take a Lactojoy tablet before eating. Lactojoy contains lactase, an enzyme which specifically targets and breaks down lactose (a milk sugar) into short-chain sugars (glucose and galactose), which are easier to absorb and digest. Lactojoy is gluten free, dairy free, vegan, histamine free and fructose free. It only contains the necessary ingredients, and is free from artificial sweeteners and colouring. I take Lactojoy regularly so I don’t have to worry about lactose, and I can focus on avoiding other FODMAPs instead. It makes it so much easier to eat out too.

Let me know if you’d like the recipe for the Spinach and Ricotta Cannelloni, and I’ll upload it onto my blog. it’s become a regular for us!

#ad #stayfresh #feelbetter #lactojoy #laktase #lactase #lactaseenzyme #lactosefree #lowfodmap #IBS

Gluten free deconstructed Big Mac for dinner tonig

Gluten free deconstructed Big Mac for dinner tonight. I had to share this immediately as it was THAT good. I cooked vegetarian mince with peppers, asafoetida and garlic-infused oil, served it on a bed of shredded iceberg lettuce and tomato, then topped it with melted American cheese, homemade burger sauce and gherkins, and served it all with a side of chips. It’s gluten free, low FODMAP and delicious! The perfect fakeaway. Let me know if you’d like the recipe. 🍔🍟Thanks for @nikittalouise for the inspiration for this one!

Quite possibly the best brownies I’ve ever made… Gluten Free ‘Snickers’ Brownies packed with chocolate, peanuts, caramel sauce and a little dollop of peanut butter for good measure. Delicious. Let me know if you’d like the recipe. As you can see, they are really easy to make. And these didn’t even last two days…🍫 🥜

When the weather is grey and miserable, and all yo

When the weather is grey and miserable, and all you want is a big bowl of pasta… Carbonara is one of my absolute favourites. The recipe is over on my blog (lowfodmapinspiration.com), just search ‘carbonara’. It does contain peas which I’ve successfully reintroduced, however if you struggle with them, I have a classic carbonara recipe in my low FODMAP e-book you can enjoy instead. What is your favourite pasta dish? Let me know in the comments below.

New recipe! I’ve just shared how to make these g

New recipe! I’ve just shared how to make these gluten free, low FODMAP crab cakes over on my blog. They’re perfect for a summer lunch or as a light dinner. I served them with a lime wedge, salad and mayonnaise, but they’d be great with fries too. Let me know if you give them a try! 🦀

Breakfast muffins packed with oats, blueberries an

Breakfast muffins packed with oats, blueberries and yoghurt, perfect for those mornings on the go 🫐 The original recipe included oranges, however the muffins work just as well with strawberries, raspberries and now blueberries too! I’ll add a link the recipe in my stories. I’m always looking for new low FODMAP breakfast ideas, what is your go-to? Let me know in the comments.

Chinese chicken curry with bamboo shoots, beanspro

Chinese chicken curry with bamboo shoots, beansprouts, water chestnuts and egg-fried rice. This low FODMAP recipe can be found in my e-book ‘A Beginner’s Guide to the Low FODMAP Diet’. It’s so delicious, it has become a regular for us. It tastes just as good with king prawns, quorn chicken or a mixture of vegetables. The perfect Chinese fakeaway! Let me know if you’ve given it a try.

Gluten free white chocolate and raspberry cupcakes

Gluten free white chocolate and raspberry cupcakes fresh out of the oven. These taste incredible while they’re still warm, and they’re so quick and easy to make! The recipe is over on my blog (lowfodmapinspiration.com), let me know if you give them a try. If you’re following a low FODMAP diet, you can enjoy 58g raspberry in a single portion, as well as 25g white chocolate - so great news - you can have at least two cupcakes if, like me, you find that one is never enough 😃

I trialled a new pasta recipe recently which I can

I trialled a new pasta recipe recently which I can honestly say tasted incredible. It’s a pescatarian dream and a different take on puttanesca with tuna, black olives, tomato, parmesan and deep-fried capers. I first tried deep-fried capers at a local restaurant and they were so good I had to give them a go. Let me know if you’d like the recipe 🙋🏼‍♀️ It’s gluten free and can easily be made dairy free too.

Weekend brunch consisting of a slice of sourdough

Weekend brunch consisting of a slice of sourdough (which is low FODMAP), a couple of boiled eggs (6 minutes for a runny middle!) and a small portion of mashed avocado sprinkled with chilli flakes (1/4 of a small avocado is low FODMAP). I’m not quite sure where the sun has gone this morning, here’s hoping it comes out later! 🍳 🥑 🍞 What are your plans this weekend?

Is it just me or does steak always taste so much b

Is it just me or does steak always taste so much better when you’re eating out?! On Friday we went to @thecarnicero in Oxford Street, Southampton 🥩 I went for sirloin steak with chips and a side of broccoli, and they kindly made me a sauce without onion or garlic. It did contain mushroom; but luckily I’m ok with them! The food was delicious! The steak was cooked exactly the way I like it and it was the perfect way to spend a sunny summer evening! My other half had the seafood linguine which smelt divine too. I have a blog post with all my top tips for eating out low FODMAP. I’ll add a link to my stories. What’s your favourite cuisine to enjoy when eating out?

June is full of family birthdays so last weekend I

June is full of family birthdays so last weekend I baked a classic cake for everyone to share. I made a gluten and dairy free coffee cake filled with a delicious, light buttercream. It’s far too hot to mess about with celebration cakes at the moment; and this went down a treat! ☕️ Let me know if you’d like the recipe.

Chinese curry with aubergine, courgette, mixed pep

Chinese curry with aubergine, courgette, mixed peppers and @quorn_uk chicken pieces served with rice noodles. This curry recipe is in my e-book ‘A Beginner’s Guide to the Low FODMAP Diet’ which is available on my website, link in bio. It’s absolutely delicious and is perfect for leftovers. Let me know if you give it a try.

Last week’s incredible two-course lunch at @figu

Last week’s incredible two-course lunch at @figurati_southampton. I’ve been here a couple of times and the food is always so good. I went for prawns to start and a gluten free Scialatielli pasta with chalk steam hot smoked trout, capers, lemon, dill and mascarpone (I took a lactase enzyme to help digest the mascarpone). The deep fried capers served on top of the pasta were delicious and added so much flavour, I’m going to give them a try in a tuna pasta this week!

Hot weather calls for a big roasting tray of sausa

Hot weather calls for a big roasting tray of sausages (the cumberland sausages from @sainsburys are low FODMAP) and leftover veggies. I had some carrots, chestnut mushrooms (reintroduced as not low FODMAP, switch for oyster mushrooms), butternut squash (45g is low FODMAP), sweet potato (75g is low FODMAP)) tenderstem broccoli (stalks are low FODMAP) and asparagus (reintroduced, you can switch for green beans). It was so tasty, I just put it all into a roasting dish, drizzled with olive oil and seasoned with rosemary, then baked for around 30 minutes. Barely any washing up and it tasted delicious! 🥕 🥦

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