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Low FODMAP Ingredient Swaps For Holiday Recipes

Last updated on Nov 21st, 2016 Authored by Alana Scott     Reviewed by Joanna Baker (APD)

Struggling with your holiday menus? There is no need to panic! With some simple swaps you can convert your traditional recipes into tasty low FODMAP feasts!

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Low FODMAP Swaps For:

  • Onion used in stuffing, soups, stews, roasting trays can be replaced with chives, onion infused oil, green leek tips or spring onion (green tips only). I use about 1 cup of diced green leek tips for 1 small onion.
  • Garlic used in dips, soups, and seasonings can be swapped for garlic infused oil. Try switching 1 to 2 tablespoons of regular oil for garlic infused oil in stews, soups, roasts, and casseroles (anything being cooked). In uncooked recipes (like dips) try adding ¼ to ½ tsp of garlic infused oil per clove of garlic. With dips it is better to add less, taste test, and then increase the amount as needed. Garlic infused oil loses some of its flavour as your cook and tastes stronger in dips. Wondering why garlic infused oil is low FODMAP? Read about more about garlic and the low FODMAP diet.
  • Bread used in stuffing or puddings can be swapped for gluten free bread or low FODMAP sourdough bread. Not all gluten free breads or sourdough breads are low FODMAP, so make sure you check the ingredients for sneaky FODMAPs!
  • Stock used in gravy or soup can easily be replaced with low FODMAP chicken or vegetable stock. Ask your low FODMAP guest what stock they prefer to use, as many brands contain high FODMAP ingredients. Otherwise try making your own low FODMAP chicken or vegetable stock.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

  • Milk used in sauces, mash potato, puddings, and baking is high FODMAP. Try replacing it with lactose free milk or low FODMAP milk alternative.
  • All purpose flour used in sauces, baking and desserts can easily be swapped for a gluten free all purpose flour (many of these can be used cup for cup). Sometimes you will need to add extra guar gum, xantham gum or a chia seed mixture to help the dessert or baking hold together better.
  • Honey in glazing or being used as a sweetener can be replaced with maple syrup, rice malt syrup, sugar (white, brown, raw) or another low FODMAP sweetener. Check out our guide to low FODMAP sweeteners for more information.
  • Avoid using pre-packaged salad dressing, seasoning mixes, and soups as these often contain onion and garlic (these can hide under ‘natural flavours’). Try making your own spice mixes at home instead.

Final Thoughts

Get into the kitchen and have fun converting some of your favourite holiday recipes. If you get stuck don’t forget to check out our low FODMAP holiday recipes.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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Leave me a ❤️ if this is your sort of meal!It's lunch time here and I always find fritters are always a good option when I don't know what to eat.

These cheesy broccoli fritters are a favourite. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli?

You can grab this low FODMAP and gluten free recipe from alittlebityummy.com or follow my profile link.

What’s your favourite lunch at the moment?

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Jan 2

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Calling all pizza lovers! 🍕Who enjoys a sneaky slice of pizza? I know I do.

Did you know it's possible to make a range of different pizza options low FODMAP? 

You need to find a gluten free pizza base and create a base sauce using a dollop of tomato paste, a sprinkle of oregano, and a few grinds of black pepper. Then add your favourite low FODMAP veggies and plain cooked meat. You can even use a small serve of chorizo or salami.

Then top with mozzarella or cheddar cheese which are both low FODMAP options or mix it up and add a garlic oil infused mayo instead.

One of my favourite combos is smoked chicken, salami, spinach & red capsicum/pepper 😍 What are your go-to toppings?

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Oh hello 2021... thank you for finally joining us! Congratulations to everyone who made it through the homeschooling, sourdough baking, and Zoom meetings with no pants on year that was 2020.

Normally I’d be bouncing around setting lofty New Year resolutions right about now... but I’ve kinda lost my mojo. So instead I’ve decided just to set a few simple intentions for the year:

1️⃣ Make the bed a device free zone and get better sleep.

2️⃣Eat more veggies by making them fun.

3️⃣Take more ‘me’ time to recharge.

4️⃣Accept that I am me and that despite the health challenges and crazy struggles I’m exactly who I am meant to be and I don’t need to change.

If you want to hear more about these intentions then follow my bio link.

Otherwise leave me a comment below with your intentions for 2021 👇

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🌟🌟 Giveaway closed - the lucky recipient is @talianoya 🌟🌟

Giveaway Time! I thought I’d share some post-Christmas cheer with a little giveaway.

We have 2 prize packs to giveaway. Each prize pack includes:
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Dec 24

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Christmas cake time! I’m actually not a big fan of Christmas Cake so I made a spiced carrot cake instead.

It’s my gluten free and low FODMAP option that the whole family love.

What treats are you enjoying this Christmas?

PS you can grab this recipe on alittlebityummy.com

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Comments

  1. Laura says

    August 5, 2019 at 1:04 pm

    Thank you for this handy chart, I’m going to save it on my phone so I can take a look at it and see how I can tweak my usual recipes!
    Also, I was surprised (and excited) while browsing the app to see that rice syrup is apparently FODMAP free!
    Does that mean I could use it with no concern to replace pure maple syrup in recipes (as it can be quite expensive over here)?
    Or should I pay attention to specific things regarding its composition, the type of rice used and such?

    I’ve never used rice syrup and don’t know how sweet it is, would that change the quantity of syrup initially needed as well?

    Thanks a lot for your reply!

    Reply
    • Alana ScottAlana Scott says

      August 6, 2019 at 9:51 pm

      Hi Laura,

      Thanks for commenting! Okay so yes you can use rice malt syrup – it’s really sweet so sometimes you might want to use a little less in recipes and it isn’t quite as flavourful as maple syrup, so just keep those in mind as you start to experiment with it. Most rice syrups shouldn’t have any high FODMAP sweeteners added so there is nothing extra to look out for.

      I hope that helps!

      Reply

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