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Recipes that give your gut a hug

Who said you can’t have delicious food with IBS

Low FODMAP Marinated Paneer Skewers

Low FODMAP marinated paneer skewers are a delicious vegetarian and gut friendly dish for barbecue season! We love these skewers as is for a side dish with salad and potatoes or served on a bed of rice with pan tossed low FODMAP vegetables for a more hearty meal.  ​​​​​​​​
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Low FODMAP Chicken Burrito: ...

Low FODMAP Chicken Burrito

Spice up your standard chicken wrap for lunch with our delicious low FODMAP chicken burrito! This one also makes for an easy breakfast or dinner option too. Packed full of flavour using  a Mexican / Cajun blend, this recipe will not disappoint! ​​​​​​​​
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Low FODMAP Beef Nachos: ...

Low FODMAP Beef Nachos

This one is for all you Mexican food lovers out there. It's cheesy, bursting with flavour, deliciously heart warming AND low FODMAP... need we say more?! ​​​​​​​​ ​​​​​​​​
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Low FODMAP Shakshuka

Shakshuka is one of our family favourites; eggs cooked in a flavourful sauce, served with a slice of warm sourdough. Ready in less than 15 minutes, using pantry staples, it's the perfect meal for those frantic "I have no idea what to cook" moments. ​​​​​​​​
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Low FODMAP Carrot And Parsnip Soup: ...

Low FODMAP Spiced Carrot and Parsnip Soup

Heat up those cold winter nights with a bowl of our Indian spiced carrot and parsnip soup. This soup is deliciously creamy with just the right amount of sweet and spice. We love this served with a warm loaf of fresh sourdough bread!
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Low FODMAP Burrito Bowl: ...

Low FODMAP Burrito Bowl

Ready in under 20 minutes, these burrito bowls are perfect for a quick and easy 'throw together' lunch or dinner all year round. We love these bowls as they are so adaptable. You may like to swap in any low FODMAP vegetables you have lying around such as grated carrot, sliced cucumber or pan fried courgette.
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Jambalaya is a Creole and Cajun rice dish originating from Louisiana with Spanish and French inspired flavours. Our Friendly Food Co. version combines capsicum, celery, chicken, sausage and prawns all in a Cajun spiced, tomato sauce. It is a one-pot, hearty comfort meal that is sure to be a crowd pleaser.
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Vegetarian Nachos

This one is for all you Mexican food lovers out there. It's cheesy, bursting with flavour, deliciously heart warming AND low FODMAP... need we say more?! ​​​​​​​​ ​​​​​​​​
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Smashed Crispy Cajun Potatoes

No more boring potatoes! Spice it up with our beautifully crisp and flavour packed, smashed Cajun potatoes. WARNING: After you try these, you’re never going to want to go back to the ordinary boiled potato.
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Classic Butter Chicken

Trust us when we say, this one will be a family favourite! Inspired by the traditional Indian Butter Chicken, we endeavored to replicated the authentic taste whilst re-creating our own gut friendly version, because we believe your IBS shouldn’t mean you have to miss out on curry!
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Beef Quesadillas

Who doesn’t love a crispy tortilla filled with cheesy goodness? Quick, easy and loaded with flavour, these quesadillas make for a perfect weeknight dinner option that the whole family will love!
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Grab your seasonings & spices and cook!

Your gut friendly option made by dietitians, experts in gut health.

Our Story

Founders Bianca and Kelsey are both dietitians with over 7 years experience in the nutrition space and are both passionate about all things gut health. Bianca is a gut health specialist Monash accredited dietitian. Kelsey is an expert in gut health, food allergies and intolerances, understanding the issues on a deeper level as she also suffers from IBS and multiple food allergies and intolerances herself.

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