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Low FODMAP Winter Recipes

Low FODMAP Winter Recipes

4 minute read time

If you suffer from IBS it’s likely that at some point you’ll have heard the term FODMAP. If you’re unaware, FODMAPs are carbohydrates and sugars found naturally in the foods, that are poorly absorbed in the small intestine and are fermented by bacteria which can for some people produce gas and subsequent bloating and discomfort. FODMAPS also act like a ‘sponge’ which result sin intermittent diarrhoea and constipation. FODMAP levels differ from food to food, and an effective way of treating the symptoms of IBS has been to suggest that sufferers adopt a diet that is low in FODMAPs. This means cutting out foods such as onion and garlic, which are especially notorious for flaring up the symptoms of IBS.

If you’re trying to adopt a low FODMAP diet, reproducing those classic, comforting recipes we’re so used to in the winter can seem difficult when unable to use ingredients often regarded as essential. However, with a little tweaking, your favourite winter warmers can be made healthy and IBS friendly. To guide you through the colder months, here are some fantastic low FODMAP winter recipes.

Low FODMAP Country Chicken Stew

Ingredients (Serves 3)

• 6 skinless chicken legs
• 3 tbsp. gluten free flour
• Olive oil
• 1 carrot, roughly diced
• 1 celery, sliced
• ½ butternut squash, diced
• 1 red pepper, sliced
• 1 small glass of white wine (optional)
• 500 ml chicken stock (make sure onion/garlic free)
• 2 tbsp. soy sauce
• 2 tsp Worcestershire sauce
• 6 sprigs thyme
• 2 sprigs rosemary
• 1 bay leaf
• 2 handfuls of parsley, roughly chopped
• Salt and pepper, to taste


1. Coat the chicken legs in flour, lightly seasoning with salt and pepper.
2. Heat a little oil in a large saucepan, then add the chicken. Brown the chicken legs on all sides, and remove when golden. This can be completed in batches if the saucepan isn’t large enough for all the legs at once.
3. Once browned, remove chicken legs from the pan, and set aside on a plate.
4. Add the carrot, pepper and celery to the saucepan, adding a little more oil if needed. Cook until slightly soft, then add the wine. Cook until the wine reduces by about half.
5. Add the sweet potato, thyme, rosemary, bay leaf, soy sauce, Worcestershire sauce and stock to the saucepan.
6. Add the chicken to the pan, bring to a boil, and then reduce the heat. Add the lid, and leave to simmer for 20 minutes.
7. After 20 minutes, take the lid off, stir, and let simmer for another 20 minutes.
8. Season to taste, stir through the parsley, and serve.

Low FODMAP Bolognese


Ingredients (serves 4-5)
• Olive Oil
• 300g beef mince
• 300g pork mince
• 2 carrots, finely diced
• 1 celery, finely diced
• 200ml beef stock
• 1 bottle passata
• 1 tbsp. tomato puree
• Dried oregano, 2 tsps.
• 1 handful fresh basil, torn
• Salt and pepper, to taste
• Gluten free pasta of choice
• Grated parmesan, to serve (optional)


1. Heat oil in a large saucepan, then add the carrots and celery. Cook for around 10 minutes, until soft.
2. Add the beef and pork mince, and stir. Break up the mince with a spoon or spatula, making sure there are no large lumps. Cook the mince until browned, around 10 minutes.
3. Add the stock, passata, tomato puree, a pinch of salt and pepper, and the oregano. Stir.
4. Simmer for about 30 minutes, until reduced.
5. Stir through the basil, and serve over gluten free pasta of your choice (spaghetti is classic, but we like tagliatelle). Sprinkle over parmesan if using.

Low FODMAP Fish Pie

Fish pie

Ingredients (Serves 4)
• 600ml dairy free milk (such as soya, rice or oat)
• 750g smoked haddock fillets
• 175g cooked prawns
• 1 large strip lemon zest
• 1 bay leaf
• 1 large sprig thyme
• 2 handfuls flat leaf parsley, chopped
• 1kg Maris Piper potatoes
• 100g sunflower spread
• 25g cheddar (optional)
• 75g gluten free flour
• Salt and pepper, to taste


1. Peel potatoes and cut into even chunks. Put in a large saucepan and cover with cold water. Bring to a boil, and cook for around 15 minutes, until soft enough to run a knife through easily.
2. Drain potatoes in a colander, and leave to stand for 2 minutes.
3. Place potatoes back in saucepan, and mash with 25g butter/sunflower spread, and a pinch of salt and pepper, until smooth. Stir though the grated cheddar cheese, if using, and set aside.
4. Pour the dairy free milk into a separate saucepan. Add the lemon zest, thyme, and bay leaf, and bring to a simmer.
5. Add the haddock to the milk, and simmer on a low heat for around 6-8 minutes until the fish is cooked. When cooked, remove with a slotted spoon, and set aside.
6. Pour the milk through a sieve into a jug, to get rid of the bay, zest, and thyme.
7. Preheat the oven to 190C.
8. Melt 75g butter/sunflower spread in a large saucepan. Add the flour, mix well, and cook for around 1 min. slowly add the infused dairy free milk, stirring well in order to create a thickened sauce. When thick take off the heat, and stir through the parsley and prawns.
9. Flake haddock in the bottom of a large shallow ovenproof dish. Pour over the sauce, and stir a little. Top with the mash, and cook in the centre of the heated oven for 30 minutes, until golden.

We hope these winter recipes will help prove that following a restricted diet needn’t mean restricting taste. So, keep that frost at bay, and get cooking!

Suffer from IBS, but not sure which foods are the source of your discomfort? Our IBS Diet Programme analyses your reactions to up to 158 foods and drinks and provides you with a personalised low FODMAP plan, in order help you optimise your diet and feel healthy. Want to check first on whether you have a food intolerance? Take our FirstStep Test.


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