FODMAP Friendly Recipes

FODMAP stands for Fermentable Oligo-, Di-, and Monosaccarides  and Polyols.  They include fructose, lactose, fructans (FOS) and galactans (GOS), and sugar alcohols. These carbohydrates are absorbed in varying amounts, and can cause abdominal pain, bloating, flatus and diarrhoea, constipation, or both in people who do not absorb or tolerate them well.   Everyone has a unique absorption and tolerance level, and this has to be considered when preparing meals.

To be successful, all FODMAPs have to be avoided initially, as they have a cumulative effect.  Speak to your dietician about FODMAPS and together devise a low FODMAP meal plan that will suit your specific needs and tolerance levels.

The recipes in this section should be well tolerated by most people.  Caution should be added where appropriate.

Spelt Bread

Spelt Bread and soupIngredients (makes 4 mini loaves or one medium loaf):

250g whole meal spelt flour
62.5ml (25g) ground flaxseed (linseed) or chia seed
2.5ml salt
5ml bicarbonate of soda
250ml lactose-free milk (you can use water – milk provides a richer flavoured finished product)
7.5ml maple or golden syrup
30 ml olive oil
7.5ml lemon juice
30ml seeds (sunflower, linseed or pumpkin or a mixture)
  1. Preheat oven to 180°C.
  2. Combine the spelt flour, flaxseed, salt and bicarbonate of soda.  Make sure all the dry ingredients are distributed evenly.
  3. In another bowel or jug whisk together the syrup, olive oil, lemon and milk or water.
  4. Pour over the dry ingredients all at once and mix through lightly.  The dough should be lovely and moist much like a scone dough.  Don’t kneed it too much, but just lightly enough for it to combine.
  5. Transfer the dough to a loaf tin or mini-loaf tins.
  6. Sprinkle with seeds on top of the loaf/loaves.
  7. Bake for 30 minutes then reduce the heat to 160°C and bake for another 5 - 10 minutes until cooked through and the crust is lovely and golden brown.
  8. Cool for at least 10 minutes before you eat.

Tandoori Chicken Kebabs and Roasted Vegetables

FPResChickenKebabCloseUpIngredients (serves 4):

Juice from 1 fresh lime
90ml lactose-free yoghurt
5ml chili powder
5ml cumin
5ml coriander
2.5ml salt
2.5ml garam masala
1.25ml turmeric
A pinch of pepper
8 skinless, deboned chicken thighs
1 pineapple
1 red pepper
1 tablespoon olive oilFPResRoastVeg

FODMAP friendly roasted vegetables: 2 small beetroots, ½ a butternut, 1 small egg plant, 2 parsnips, 4 small zucchini, a handful of Rosa tomatoes, 2 tablespoons of nuts, 15ml olive oil and 2.5ml Morrocan Rub.



  • Mix together the lime juice, yoghurt and spices.
  • Cut chicken thighs, pineapple and red pepper into 2cm cubes.  Alternate chicken, pineapple and pepper on 4 skewers.
  • Coat kebabs with marinade, cover and refrigerate for min. an hour.
  • Preheat oven to 200°C.  Place kebabs on a greased baking sheet.  Drizzle with olive oil and cook, turning half way, for 30–35 minutes.
  • Combine FODMAP friendly roast vegetables in a roasting pan.  Roast at 200°C for 45 minutes.


MeusliIngredients (Makes 6 servings (each serving is 62.5ml):

230g (250ml) oats
15ml brown sugar
30ml raw almonds or cashew nuts
30ml mixed pumpkin and sunflower seeds
30ml cranberries
15ml desiccated coconut


  1. Pre-heat the oven to 180°C.
  2. Mix all the ingredients together in a bowl and then spread out on a baking sheet lined with baking paper.
  3. Bake for 10-12 minutes, stirring once or twice, or until the granola is golden brown.
  4. Allow to cool and then store in an airtight container.
  5. Serve with lactose-free milk or lactose-free yoghurt.
  • Serve raw – it is not necessary to toast your muesli mixture in the oven, you can enjoy it raw with lactose-free milk or lactose-free yoghurt.
  • Add 1 teaspoon of cinnamon, ginger or citrus zest.

Raspberry and Blueberry Sorbet Duo

Rasberry Blueberry SorbetIngredients (serves 5):

125ml sugar
125ml water
zest of 1 orange
200g fresh or frozen raspberries
200g fresh or frozen blueberries
15ml lemon juice with extra, to taste


  1. Combine the sugar, water and orange zest in a saucepan.  Place the saucepan on a medium heat until the sugar has dissolved. Remove from the heat and cool to room temperature then chill in the fridge. Note: This can be done the day before.
  2. If using fresh berries, put the raspberries in one freezer or zip lock bag and blueberries in another, remove as much air as possible, and freeze until solid, approximately 2 hours.
  3. Place 2 dishes or bowls in the freezer to chill for 30 minutes.
  4. Remove the strips of orange zest from the sugar syrup. Blend the raspberries in a food processor or blender with 62.5ml of syrup and 7.5ml of lemon juice.  Stop and scrape the sides of the bowl with a spatula and continue to blend.  Repeat several times until smooth. You might have a few pieces a fruit that manage to remain solid and you can easily remove these from the smooth sorbet. Taste the sorbet and add a little more sugar syrup or lemon juice if needed. Transfer the sorbet to one of the chilled dishes and place in the freezer for 30 minutes before serving.
  5. Repeat step 4 with the blueberries


  • If you don’t finish all the sorbet it can be stored in the freezer in an airtight container. It will become quite hard so you will need to take it out of the freezer at least 30 minutes before serving. You can also break it into chunks and blend in a food processor or blender again.
  • Don’t forget that even safe low FODMAP fruits contain fructose, so limit your serving size so that you don’t consume excess fructose.
  • Other fruit flavours that could work well: honeydew melon, pineapple, strawberry, banana or kiwi - simply substitute the same weight of fruit.
  • You could flavour the syrup with a split vanilla bean or chopped mint instead of orange zest.

Cranberry & Pecan Nut Spelt Scones

Cranberry pecan nut spelt sconesIngredients (makes 9 small scones):
250ml spelt flour (preferably wholewheat if you can get it)
10ml baking powder
2.5ml bicarbonate of soda
A pinch of salt
30g butter
80ml lactose-free milk, with extra to glaze
10ml syrup
30ml cranberries, chopped
30 ml pecan nuts, chopped
  1. Mix/sift dry ingredients well to maximise air in the mixture.
  2. Rub in the butter with your fingers to achieve a breadcrumb like consistency, then mix through the dried fruit and nuts.
  3. Mix the syrup into the milk and add liquid to the dry ingredients. Use your hands to create a soft dough ball that should be slightly sticky but manageable.
  4. On a floured surface, knead dough into a circle approx. 2cm thick and either cut into 9 circles using a small cutter. Brush a little lactose-free milk over the tops to glaze.
  5. Place on a lightly greased baking sheet and bake at 200°C for 8-10 minutes until tops are golden. You may need to rotate halfway through to ensure an even rise.

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