Hosting someone with FODMAP intolerance might seem a little daunting but it’s actually really easy to cater for them in a way that no one misses out!
Here’s a simple and complete guide to help you create the ultimate FODMAP friendly menu. And don't worry, if you don’t feel like cooking, you can buy something pre-made ;)
Grazing/Starters
Great events begin with delicious grazing platters. Here’s a variety of Low-FODMAP options you can include on your board:
Dips and Companions
- Fodbods’ super easy Pumpkin Feta Dip or our Beetroot, Feta and Mint Dip
- Corn chips (we love these plain ones from Mission)
- Carrot & celery sticks
- Chargrilled sourdough bread, cut into bite sized pieces
- Gluten-free crackers
Cheeses
- Swiss or cheddar cheese
- Brie or camembert
- Parmesan
- And you can even fry some Halloumi Slices (serve with toothpicks)
Fruit
Other Nibbles
- Grilled edamame beans topped with salt (you can find them in the frozen section of the supermarket)
- Cornichons
- Olives
- Cherry tomatoes
- Nuts: almonds, walnuts and peanuts
- Fodbods chopped up into squares to add some pops of sweetness
Main Meals
You may think finding a low FODMAP dinner recipe is difficult but in fact there are plenty of options out there for everyone to enjoy!
Vodka Pasta
Our good friend Lindsay from That Lofo Life recommends making her Penna alla Vodka recipe when catering for guests with FODMAP intolerance.
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“This recipe is perfect for entertaining because it’s quick and delicious. Your guests won’t know it’s low FODMAP, but they’ll be going back for seconds.” |
Halloumi Hash Burgers
FODMAP-friendly burgers? Yes, you heard right – here at Fodbods HQ we put together a genius Halloumi Hash Burger recipe that you can impress your guests with! It’s also vegetarian!
Pizza
A fun way to tailor the menu to suit your guests’ dietary requirements is to involve them in the cooking process with a Pizza party! Grab some low FODMAP Pizza Bases, Red Sauce and have everyone create their own masterpiece. Some FODMAP friendly toppings include mozzarella, cherry tomatoes, olives, capsicum, zucchini, prosciutto, plain salami and rocket.
Take Away
And if you can't be bothered cooking, there are lots of cheeky takeaway options – Mexican and Japanese are our go-to cuisines!
Mexican
*Ask for no onion and the gluten free option
- Guacamole and corn chips
- Tacos
Japanese
- Sushi and sashimi
- Soba noodles
Salads and Sides
Here are a couple of low FODMAP side dishes to serve with your main meals:
Caprese Salad
This traditional Italian Salad is a great flavour combination and always a favourite. It tastes amazing on some chargrilled bread too!
Pumpkin & Feta Salad
Fodbods’ Pumpkin and Feta Salad is really quick to whip up and great as a side or main dish.
Potato Chips
Who doesn't love baked potato chips?! Regular potatoes are low FODMAP no matter the serving size, for sweet potatoes stick to 1/2 cup.
Dessert
Top of the night with some delicious desserts (no one will realise they’re FODMAP friendly)
Berry Burst Crumble
FODMAP Friendly created a delicious crumble which uses berries, instead of the traditional apples which are high in fructose and sorbitol.
Self-saucing Pudding
Check out this Chocolate Self-Saucing Pudding. Just note if you choose to make this recipe it recommends half a cup of milk which should be fine for those on the low FODMAP diet (if you stick to the specified serving size)! But to be safe you can always replace it with lactose free milk.
Slice Heaven
In the mood for baking? Create your own array of slices with our Banana Peanut Choc Slice or Choc Mint Fodbod Slice.
Catering Option
Foddies is a Melbourne-based cafe and catering service specialising in FODMAP friendly food. They have recommended two of their most popular desserts, brownies and sponge cake.
Brownies
One of foddies go-to desserts is their gluten-free, low FODMAP and dairy free brownies, here’s why they love them
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“ They pretty much hit all the marks on the allergy front and are gooey and decadent to boot! No one will tell they're anything but the real deal”. |
Sponge Cake
Foddies' Sponge Cake is topped with fresh berries and filled with buttercream – “It hits all the marks and is definitely a winner”.
Drinks
That concludes our guide to a FODMAP friendly night!
We love seeing your creations, so please share them with us via email or tag @fodbods :)
