GutWise

Recipe index

Recipes that tell you the portion

Every recipe here states the serving size that keeps it low FODMAP, flags each ingredient individually, and explains the reasoning. Filter by where you are in the protocol.

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Showing all 15 recipes

  • A stack of golden buckwheat pancakes studded with blueberries, drizzled with maple syrup on a pale plate
    25 minServes 4

    Blueberry Buckwheat Pancakes

    A weekend breakfast that does not feel like a compromise. Buckwheat carries real flavour, and the batter rests while the pan heats.

    • Elimination
    • Reintroduction
    • Maintenance
  • A deep bowl of clear golden broth with rice noodles, poached chicken, bok choy and sliced ginger, topped with spring onion greens
    30 minServes 4

    Ginger Chicken and Rice Noodle Soup

    The soup you want on a bad gut day. Nothing in it is hard to digest, and the stock is the only part that needs any care at all.

    • Elimination
    • Reintroduction
    • Maintenance
  • A roasting tray of golden chickpeas, courgette, red pepper and potato wedges scattered with rosemary, feta and lemon
    55 minServes 4

    Chickpea and Roast Vegetable Traybake

    A recipe for after you have passed your GOS challenge. Most low-FODMAP cooking is written for the strictest phase; this one is not.

    • Reintroduction
    • Maintenance
  • Golden cubes of crisp tofu tossed with blistered green beans and red pepper strips in a wok, scattered with sesame seeds
    30 minServes 4

    Crispy Tofu and Green Bean Stir-Fry

    A proper vegetarian main that is not just a side dish with more of it. The trick is drying the tofu properly before it ever meets the pan.

    • Elimination
    • Reintroduction
    • Maintenance
  • A tray of crackle-topped peanut butter cookies studded with dark chocolate chunks, cooling on baking paper
    22 minServes 12

    Flourless Dark Chocolate Peanut Butter Cookies

    Four ingredients, one bowl, no flour to substitute and nothing to get wrong. The dessert to have on hand when the craving arrives at 9pm.

    • Elimination
    • Reintroduction
    • Maintenance
  • A golden polenta cake in a springform tin, soaked in lemon syrup and topped with thin curls of lemon zest
    1 hr 5 minServes 12

    Lemon and Almond Polenta Cake

    The cake to bring when you are the one with the diet and would rather not explain it. Nobody can tell it is missing anything.

    • Elimination
    • Reintroduction
    • Maintenance
  • Thick golden batons of baked polenta scattered with rosemary and grated parmesan on a baking tray
    45 minServes 6

    Crisp Rosemary Polenta Chips

    Crisp outside, soft in the middle, and safe in a category where almost nothing else is. The waiting is all unattended.

    • Elimination
    • Reintroduction
    • Maintenance
  • Two eggs baked into a skillet of wilted spinach and crumbled feta, scattered with chilli flakes and served with toast
    20 minServes 2

    Baked Eggs with Spinach and Feta

    Elimination breakfasts collapse into oats within a fortnight. This is the savoury one that holds up, and the oven does almost all of it.

    • Elimination
    • Reintroduction
    • Maintenance
  • A packed lunch bowl of fluffy quinoa with cucumber, cherry tomatoes, olives, feta and fresh parsley
    30 minServes 4

    Mediterranean Quinoa Lunch Bowl

    Built on a Sunday, eaten Monday to Thursday. The recipe that solves the packed-lunch problem without another sad plain-rice container.

    • Elimination
    • Reintroduction
    • Maintenance
  • Two salmon fillets glazed and roasted alongside halved bok choy on a sheet pan, sprinkled with sesame seeds
    25 minServes 2

    Sheet-Pan Salmon with Bok Choy and Rice

    A fast weeknight dinner with the flavour profile that elimination usually takes away. Ginger, sesame and soy do the work that garlic normally would.

    • Elimination
    • Reintroduction
    • Maintenance
  • A dozen rolled oat and peanut butter bites studded with dark chocolate on a sheet of baking paper
    15 minServes 6

    Peanut Butter and Oat Energy Bites

    A handbag snack that is not a compromise. No baking, five minutes of work, and it solves the mid-afternoon gap that otherwise ends in a vending machine.

    • Elimination
    • Reintroduction
    • Maintenance
  • A bowl of gluten-free pasta coated in glossy tomato sauce, topped with torn basil leaves and grated parmesan
    20 minServes 4

    Tomato and Basil Pasta with Garlic-Infused Oil

    Proof that pasta night survives the elimination phase. Twenty minutes, one pan of sauce, and nobody at the table can tell it is a restricted recipe.

    • Elimination
    • Reintroduction
    • Maintenance
  • Golden roasted chicken thighs and crisp potato wedges on a sheet pan, scattered with rosemary and lemon slices
    45 minServes 4

    Lemon Herb Chicken with Roasted Potatoes

    The dinner we recommend to everyone in week one. One pan, six ingredients, no allium, and it tastes like a normal roast rather than a restricted one.

    • Elimination
    • Reintroduction
    • Maintenance
  • A bowl of vivid orange carrot soup swirled with cream, topped with sliced spring onion greens and cracked pepper
    35 minServes 4

    Ginger and Carrot Soup with Turmeric

    The recipe readers make when symptoms flare and cooking feels like too much. One pot, soft on the gut, and it freezes into single portions.

    • Elimination
    • Reintroduction
    • Maintenance
  • A glass jar layered with creamy oats, sliced strawberries and a drizzle of maple syrup, on a pale wooden surface
    5 minServes 2

    Strawberry and Maple Overnight Oats

    Made in a jar the night before, eaten cold at your desk. The most-requested breakfast from readers in their first fortnight of elimination.

    • Elimination
    • Reintroduction
    • Maintenance
Free download

Low-FODMAP Elimination Phase Starter Kit

A 14-page PDF: the full safe-foods list, a two-week meal plan, a printable symptom tracker and a shopping checklist you can take to the store.

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