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Low Fodmap Inspiration

Ideas and recipes for a happy, healthy gut

Product Reviews, Reviews, Savoury · August 5, 2020

25 Low FODMAP Supermarket Finds

If you’ve been following my blog for a while, you’ll know that I’m always sharing supermarket products I find which are suitable for a low FODMAP diet. I thought I’d put them in one place to help those of you…

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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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Back when I was a student, one of my go-to meals w Back when I was a student, one of my go-to meals was fresh egg tagliatelle topped with a tomato and mascarpone sauce, which you can pick up from the chilled aisles at most supermarkets. I really fancied recreating this meal as I used to love the flavours so much. I found dried gluten free tagliatelle in @sainsburys and made my own low FODMAP tomato and mascarpone sauce to serve on top. I added some garlic flavour using garlic-infused oil (FODMAP friendly) and made sure I took a lactase enzyme to help me digest the mascarpone. It was absolutely delicious. Let me know if you’d like the recipe! It’s a quick meal for this hot weather too🍝
Hot summer nights made easy with king prawns, cook Hot summer nights made easy with king prawns, cooked in garlic-infused oil, chilli and parsley, served with a jacket potato and salad. I found a French salad dressing in @marksandspencer that doesn’t contain onion and garlic, then I made a quick seafood sauce using tomato ketchup and salad cream to have with the prawns and potato. Delicious! What are you having for dinner this week? Let me know your quick and easy dinner recommendations for avoiding the heat! ☀️
This weekend’s breakfast of gluten free French t This weekend’s breakfast of gluten free French toast topped with blueberry compote and icing sugar. I had some leftover @promiseglutenfree bread to use up so I soaked it in egg, milk and cinnamon and fried in a little butter. I then heated blueberries and served on top with a dusting of icing sugar. Note: if you’re on the elimination stage of the low FODMAP diet, halve the blueberry portion and replace with lactose free yoghurt. This recipe can be found in my e-book ‘A Beginner’s Guide to the Low FODMAP Diet’. Thanks to everyone who has bought a copy! 🫐🍞
Throwback to our holiday last week in Stoke Flemin Throwback to our holiday last week in Stoke Fleming (Devon) where we went to the local cocktail bar and restaurant @radius_7 for a delicious three course dinner. I had the Salt and Pepper Squid to start, local fresh fish (plaice I think?) with fries for the main, and a vanilla panna cotta with summer berries and shortbread for dessert. It was all gluten free and cooked without onion or garlic. I absolutely loved it! The south Devon coast is so beautiful I’d definitely recommend a visit.
This time last week I ordered a gluten free pizza This time last week I ordered a gluten free pizza from the local pub on holiday in Devon. Pizzas are available on Mondays and Tuesdays from @green_dragon18 and they taste incredible! I went for the Hawaiian and my other half went for the meat feast. They also made my tomato base without onion or garlic… Perfection! 🍕 And before all the pineapple on pizza comments, don’t knock it until you’ve tried it… Especially with some high quality salty ham hock!🍍
Gluten free bruschetta for lunch on a drizzly Sund Gluten free bruschetta for lunch on a drizzly Sunday. I love the combination of juicy tomato with fresh basil, garlic-infused oil, balsamic vinaigrette and feta cheese, served on @promiseglutenfree toast. Simple yet so tasty. 🍅🌿🍞 

This is a low FODMAP serving, however note a safe serve of tomato has recently reduced to 65g.
Today I went for a lovely walk at @swinley.forest Today I went for a lovely walk at @swinley.forest followed by lunch at @chalk.wokingham. I had sea bass with new potatoes and seasonal green vegetables. It was sensational! The fish was cooked perfectly and the vegetables were seasoned and delicious. I’d definitely recommend a visit! The meal was gluten free, and they ensured it was cooked without onion and garlic. I post a lot of fish meals on here, but it’s definitely the easiest, tastiest option when eating out low FODMAP. What do you usually order?
Today we visited my favourite restaurant on the so Today we visited my favourite restaurant on the south coast! We walked to Dartmouth along the coastal path, caught a boat from the castle and stopped for lunch at @therockfishuk. I found out today that Dartmouth was the first Rockfish to open, and it was such a treat to be able to enjoy local fish on the harbour’s edge. I went for a Brixham hake and chips (gluten free), while my other half had whole mackerel cooked in lemon and butter. We shared sides of mushy peas and wild samphire and it was absolutely delicious! It’s such a relief eating out knowing that everything on the menu can be ordered gluten free, and cooked fresh without onion or garlic. Louis joined us too and he was so well behaved (which was a pleasant surprise!) He usually barks at us or food but the walk tired him out just enough! Have you been to @therockfishuk before? 🐠 I’d definitely recommend a visit if you’re ever on the south-west coast! 🐟
AD For anyone off on holiday this summer, I though AD For anyone off on holiday this summer, I thought I’d share my top tips for travelling with IBS. 1. Pack plenty of snacks - you’ll be grateful if you get any delays or if you struggling with lots of rich foods on holiday. Oat-based ginger biscuits are my go-to as they settle the gut too! 2. Limit your cocktail intake, trust me, I love a Pina colada (pictured with Pina colada cupcakes!) but sometimes with 2 for 1 holiday offers it’s easy to over indulge on fructose. Look out for soda-based cocktails as these are likely to contain fewer fruit juices. 3. Take a bacteria supplement, such as @biokult__uk, to give your gut a helping hand on holiday. I find Bio-Kult really helps with my digestion, you should definitely give a try! 4. Pack comfortable, bloat-friendly outfits. Nothing is worse than being too hot in tight clothes! And finally… 5. Relax and enjoy yourself. What are your top tips for travel? Let me know in the comments below… Oh and let me know where you’re off to this summer… We are off to South Devon on Monday and I can’t wait! #BioKult #WhatsYourGutFeeling #GutHappy
Homemade low FODMAP aubergine burger inspired by @ Homemade low FODMAP aubergine burger inspired by @dish_by_rish in a gluten free @scharglutenfreeuk roll. I added black pepper cheddar, lettuce, beef tomato and mayonnaise. It was so tasty and a delicious vegetarian addition to the barbecue! 🍔 What’s your favourite low FODMAP food on the bbq?
Slow cooked chicken tikka masala using the low FOD Slow cooked chicken tikka masala using the low FODMAP recipe from my e-book. This is such a versatile and delicious curry, I’ve had it with prawns, mixed vegetables and even fish, and it always tastes so good! I couldn’t get hold of chicken thighs and I tried it with drumsticks and worked just as well. What’s your go-to low FODMAP curry?
Sundays are for roasting (although sadly today I’ll be giving it a miss due to a flare up!) Last week I cooked a joint of roast beef and served it with homemade crispy roasties (this recipe is on my blog), chantenay carrots, green beans, peas, tenderstem broccoli, beans, a carrot and swede mash and a Yorkshire pudding. It was so tasty! I try and have as many vegetables as possible and I’ve managed to reintroduce peas. Are you having a roast today? How does yours differ? 🥕🥔🥦
If you’ve been following me for a while, you’l If you’ve been following me for a while, you’ll know this is a firm favourite; low FODMAP prawn risotto packed with chilli, tomatoes, white wine and parmesan. It’s such a relaxing dinner to cook, with a glass of wine, and it always tastes delicious! I’ve been meaning to share the recipe for while, but as usual work has taken over. It will be live very soon, comment below if you’d like it!
Vegan chocolate chip cookies! This recipe has been Vegan chocolate chip cookies! This recipe has been on the blog for over 4 years so I thought it was about time to remake them. This cookie dough is ideal for freezing as it doesn’t contain any egg and can even be eaten raw. Stir raw balls of cookie dough into vanilla ice cream for an incredible replica of cookie dough ice cream! Let me know if you give it a try 🍪
Slow-cooked low FODMAP spaghetti bolognese with a Slow-cooked low FODMAP spaghetti bolognese with a rich tomato-based sauce which I left simmering for a few hours with red wine, oregano, basil, courgette, carrot, beef stock and served with gluten free spaghetti and parmesan. Delicious! Slow cooked food tastes so much better, I love it! Let me know what else I should try in the slow cooker, I definitely don’t use it enough 🍝 The recipe for my spaghetti bolognese can be found in my e-book, A Beginner’s Guide to the Low FODMAP Diet, click the link in my bio to find out more.
Salted caramel brownies… Possibly the best brown Salted caramel brownies… Possibly the best brownies I have ever even eaten! They are packed with salted caramel chocolate spread from @marksandspencer and they honestly taste out of this world! I’ll share a link to the recipe for some weekend baking in my stories. Let me know if you give them a try!
AD The summer weather is finally here, and I’ve AD The summer weather is finally here, and I’ve been spending most of my time outside eating a variety of different colourful salads. One of my favourites to serve is this Roasted Vegetable and Feta salad drizzled with a homemade, low FODMAP dressing (extra virgin olive oil, dijon mustard, red wine vinegar). Although the low FODMAP is restricting at times, it’s so important to eat a variety of fruits and vegetables where you can. This salad is packed with mixed peppers, aubergine, courgette, sweet potato and butternut squash, served on a bed of mixed leaves, to support my gut health. I also take a @biokult__uk capsule daily to provide my gut with 14 strains of live bacteria to aid digestion, and in my own experience, reduce any unwanted IBS symptoms. I have found that since taking Bio-Kult I have had fewer flare ups, and that when I do, they don’t last as long. Let me know if you’d like to give Bio-Kult a try, or if you have any questions. #BioKult #WhatsYourGutFeeling #GutHappy
New blog post! I’ve just shared the recipe for t New blog post! I’ve just shared the recipe for these low FODMAP, gluten free baked cheese and broccoli bites. They’re great for using up leftovers and make a delicious snack in this hot weather… 🧀 🥦 I absolutely love salad cream, and these are great for dipping too! Let me know if you give them a try.
AD Homemade gluten free, lactose free cookie dough AD Homemade gluten free, lactose free cookie dough ice cream🍪 I was recently sent this @ninjakitchenuk ice cream maker so the first recipe I just had to try was cookie dough. As you can see it was super easy to make and it honestly tasted just like Ben and Jerry’s - but without the stomach ache after! A bowl of this ice cream was definitely needed after work today ☀️ What flavours shall I try next? You can also make milkshakes, gelato and smoothie bowls. Share your ideas in the comments🍦 #NinjaCREAMi #TheFoodYouLove
Homemade low FODMAP pizza in the garden in this be Homemade low FODMAP pizza in the garden in this beautiful weather, it doesn’t get much better than this! This is my favourite pizza at the moment, Parma ham topped with rocket. A simple, yet delicious topping combination. I made this base using yoghurt and flour, so it’s super easy to recreate at home. I’ll share the recipe link in my stories. What’s your pizza topping of choice? 🍕
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