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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

Nutella Banana Bread
Carrot, Tomato & Coconut Soup
Snickers Brownies
Spinach & Ricotta Cannelloni
Crab Cakes

lowfodmapinspiration

Summer berry crumble bar. This delicious crumble a

Summer berry crumble bar. This delicious crumble and fruit topped treat is low FODMAP in single portions and tastes incredible. It’s topped with raspberries and blueberries and goes so well with a dollop of custard. Oh and it’s gluten free too! Let me know if you’d like the recipe🫐

Low FODMAP turkey koftes with Greek salad, chilli

Low FODMAP turkey koftes with Greek salad, chilli halloumi sticks and tzatziki. This recipe can be found on my blog and it’s a regular for us, particularly in the summer. Halloumi is low FODMAP at a serving size of 40g, however you can consume more with a lactase enzyme. What summer recipes are you loving at the minute?

My first @abelandcole delivery arrived on Thursday

My first @abelandcole delivery arrived on Thursday as I’ve been keen to eat more organic fruit and vegetables, reduce the amount of plastic packaging I purchase and eat more local produce. The ease of it arriving on my doorstep before 7am makes it worthwhile as I don’t need to venture out to farm shops which aren’t in abundance near me! I also added some meat and fish as the welfare of the animals seems to be higher quality and hopefully this will be reflected in the quality of the produce. I’m also excited to try the low FODMAP chicken Milanese. I also love the fact you can swap out fruit/veg to your tastes/requirements so I’ll never have any onions/garlic delivered that I’ll essentially waste. This delivery cost around £50 with vouchers for first time customers which I think isn’t too bad however might become expensive when the vouchers run out! Have you tried a fruit/veg delivery service? Let me know which you’ve tried in the comments.

If you’re ever in Romsey, you need to try @corka

If you’re ever in Romsey, you need to try @corkandbeanromsey. I went for lunch yesterday with a work colleague, to take our minds off the looming exam results, and I had the most delicious salad! First of all, the waiter was so helpful when ordering, I went for the smoked trout and goat’s cheese salad, but adapted it to my preferences. I added a soft-boiled egg, as I wasn’t having the dressing, but the waiter returned and said he’d add a pot of balsamic glaze too. The chalk stream trout was so tasty and it complemented the goats cheese so well. It was washed down with a lovely bottle of petit Chablis, as there’s only one more week left of the holidays, and we felt like treating ourselves! I don’t know about you but on the rare occasion I have a drink, I’ll make it an expensive one! Have you been to Romsey before? Let me know in the comments.

An easy weeknight low FODMAP dinner using @bayskit

An easy weeknight low FODMAP dinner using @bayskitchenuk korma curry sauce. I think this is my favourite Bay’s Kitchen sauce as it tastes just like a takeaway to me! I added chicken (peas to my partner’s) and served it with basmati rice, mango chutney and poppadoms. It was so delicious! Have you tried Bay’s sauces before? Which is your favourite? Let me know in the comments.

Lunches made better with low FODMAP stuffed auberg

Lunches made better with low FODMAP stuffed aubergines. This recipe is on my website (lowfodmapinspiration.com) however I tweaked it slightly as I didn’t have any courgette. I used green pepper instead and added a handful of toasted pine nuts for an extra crunch! This recipe is vegetarian but can easily be made vegan if using a cheese substitute. Let me know if you give it a try! 🍆

I was sent the new @scharglutenfreeuk brioche burg

I was sent the new @scharglutenfreeuk brioche burger buns with a @heckfooduk voucher so naturally I had to grill a Steak & Butter burger, top it with cheese, lettuce, tomato, gherkins, mustard, ketchup, mayonnaise and serve it in the gluten free bun… and it was incredible! A beautiful low FODMAP burger combo. I served it with a mixture of fries and sweet potato fries, and a fruity coleslaw I found that doesn’t contain onion. I really need to start eating a little healthier but my gut seems to just love these meals! Anyone else the same 🙋🏼‍♀️ 🍔

This beautiful sunshine calls for an onion and gar

This beautiful sunshine calls for an onion and garlic free Filet-o-fish fakeaway made in the air fryer. I coated cod fillets in egg, spices and breadcrumbs before frying in the air fryer. No filet-o-fish is complete without American cheese, homemade tangy tartare sauce and a brioche bun. I served it with a few peas as I’ve reintroduced them successfully and I absolutely adore them! 🫛 I’m experimenting a lot more with the air fryer at the minute, what should I try next? And don’t worry, once school finishes for the summer I have lots of recipes to write up and share. Let me know if you’d like this one to be included!

Gluten free cornflake chicken strips in a sticky c

Gluten free cornflake chicken strips in a sticky chilli marinade served with potato salad and mixed leaves. I cooked this in the air fryer to maximise the crispy outer layer and it was absolutely delicious. And most importantly it’s low FODMAP too! Let me know if you’d like the recipe.

I recently visited a new Turkish restaurant in Win

I recently visited a new Turkish restaurant in Winchester and I was so impressed! I think @turkuazwinchester has only opened recently but it’s well worth a visit. I had the salmon with the most delicate, creamy mash topped with Mediterranean vegetables. I ordered the main without onion or garlic and they even made me a separate sauce that I could eat. And for dessert I just had to try the baklava. I’ve never had it before - long story short - but I was misdiagnosed as having a nut allergy for 10 years so I was so eager to try it! It was perfection. I have nothing to compare it to, however the soft flaky pastry with the nutty crunch was a real highlight. It wasn’t gluten free but I have reintroduced small amounts of gluten successfully. I always find good, independent restaurants are the best for intolerances.

When it’s hard to find takeaways you can eat on

When it’s hard to find takeaways you can eat on a low FODMAP diet, you make an epic fakeaway. The other night I was really craving a takeaway but instead of risking FODMAPs I decided to make a bowl of loaded wedges instead. I oven-roasted some potato wedges, then topped them with a rich, homemade beef chilli and a whole lot of cheese! It was so delicious, I could literally eat this everyday. What’s your go-to fakeaway?

Weekends are for brunching! I had the most incredi

Weekends are for brunching! I had the most incredible vegetarian brunch this week at @thekitchenat_ in @winchestergolfacademy. I have been gradually reintroducing garlic among other FODMAPs into my diet and can successfully eat gluten (small amounts), avocado and mushrooms too. I’ve always loved vegetarian food so I thought I’d give this a try! They do offer gluten free and would have happily changed any items so I’d definitely recommend a visit. We also embarrassed ourselves giving golf a try after! Great fun although we may need to practice our technique 😂

Have you successfully reintroduced any FODMAPs? Let me know how you’re getting on in the comments.

We tried a new restaurant in @gunwharfquays today

We tried a new restaurant in @gunwharfquays today called @hubbox_. The majority of the menu is gluten free (or can be made gluten free) so I went for the cheeseburger with skin on fries. I couldn’t have the burger sauce as it contained onion so had the bbq sauce instead! I really enjoyed the smashed patties and the service was brilliant. It was a gluten free bun I hadn’t tried before, it was quite dry so I’d probably recommend additional dipping sauce or going bun-less. Have you eaten here before? Let me know what you’ve tried!

A couple of weeks ago I spent my birthday at the @

A couple of weeks ago I spent my birthday at the @malmaisonhotels in Oxford city centre. I absolutely loved it! It’s an old prison that closed in 1996 and reopened as a hotel in 2006. It retains many of the existing features including doors and windows, and we stayed in a typical cell room, where three adjoining cells have been converted into a bedroom and en-suite bathroom. One of the original cells remains on the ground floor and you can go and see what it’s like. The hotel bar is set amidst the Oxford Castle grounds and was a beautiful spot for an @aperolspritzuk or two, and the following morning, we enjoyed the most incredible full English breakfast. I didn’t eat the hash browns as they contained onion, and I requested gluten free toast to keep it as low FODMAP as possible. It was one of the best hotel breakfasts I’ve had, quality ingredients cooked well and a generous portion size too!

King prawn and chorizo spaghetti has to be one of

King prawn and chorizo spaghetti has to be one of my favourites meals at the moment! It’s made with some low FODMAP chorizo I found in Tesco, basil, mascarpone, garlic-infused oil, king prawns, tomato and parmesan. It's lovely and creamy with a spicy kick from the chorizo. Let me know if you'd like the recipe!

There’s a new gluten, dairy, onion and garlic fr

There’s a new gluten, dairy, onion and garlic free meal available in @morrisons from @kirstys_official. It’s a Beef Chilli with Rice and I can honestly say I was pleasantly surprised by how good it tasted. They were on offer at £3.50 or 2 for £6 but @kirstys_official kindly sent me a voucher to give them a try. Have you tried this meal before? Let me know what you think. It makes me so happy to see low FODMAP friendly meals in the supermarket making weeknight meals that little bit easier!

Banana & peanut butter breakfast cookies 🍪 I al

Banana & peanut butter breakfast cookies 🍪 I always seem to have bananas leftover at the minute so thought I’d try cookies this time! These are so tasty, and they’re made with just four ingredients! Let me know if you’d like the recipe 🍌 🥜 What other sweet treats should I try next?

New blog post! The recipe for my gluten free Nutel

New blog post! The recipe for my gluten free Nutella Banana Bread is now live on my website: lowfodmapinspiration.com. I’m so pleased with my first banana bread recipe, I don’t think I’ll be able to top it if I’m honest! Let me know if you give this recipe a try 🍌 🍫

Tonight’s quick and easy pasta dish was made wit

Tonight’s quick and easy pasta dish was made with leftover vegetables from the fridge. I cooked carrot, celery, peas, basil and tomatoes in garlic-infused oil then blitzed it in the food processor. Before serving I stirred in a dollop of soft cheese and a tablespoon of Parmesan. A simple yet relatively healthy dinner which was just what I needed after two very long days back at work! 🌿🥕🫛 To make sure it’s low FODMAP, switch out the peas for courgette and use a lactose free cream cheese (although small amounts are fine).

What are you having for dinner?

I decided to bake my FIRST EVER gluten free banana

I decided to bake my FIRST EVER gluten free banana bread today and it turned out far better than I expected! I think I might be the only person on Instagram who didn’t bake a banana bread during lockdown and I’m regretting it now, it’s so good. I added a generous helping of @nutellauk to half of the cake mixture to create a marbled effect. It tastes so delicious and because it’s packed full of banana, it’s essentially a healthy cake! Let me know if you’d like the recipe🍌

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