Vanessa Hutchinson |

Tips for an easy FODMAP Friendly Christmas

Heading to Christmas lunches, dinner and work events during Christmas time can be daunting when you have FODMAP intolerance. But don't worry, it's easy to navigate with a bit of simple planning. 

  1. If you're going to someone else's Christmas, offer to bring a FODMAP friendly dish to ensure you have something safe to eat. We've included a few recipes below 😉 It's also a great idea to pack some Fodbods ;)
  2. Know your options when it comes to alcoholic beverages. Some FODMAP friendly beverages include sparkling wine, vodka, gin and beer.
  3. Portion control! Eating smaller meals spaced out throughout the day and not over filling your plate can help you process any excess FODMAPs. 
  4. Light exercise. Going for a nice stroll in between lunch and dinner (rather than a food coma) can help to reduce IBS symptoms immensely.
  5. Bring your tummy medication. Iberogast is the best IBS treatment we've come across. Other good ones for stashing in your bag include Gas Busters (worst name) and Mintec peppermint capsules.

Below are some dish suggestions, a canape and two side dishes which are delicious!

Crusty Sourdough Smoked Salmon Nibbles


  • A Loaf of spelt sourdough 
  • 70g smoked salmon 
  • 40g cream cheese
  • Garlic infused olive oil
  • Lemon
  • Rocket 
  • A bunch of dill 
  • Salt and pepper


  1. Slice the sourdough into canape-sized bits and brush with garlic infused oil on both sides. 
  2. Grill in a fry pan (turning once) until golden brown on both sides. 
  3. Once all slices have been grilled, add a thin layer of cream cheese to each one, followed by a sprinkle of dill. 
  4. Place a smoked salmon piece on top, squeeze on some lemon and garnish with a touch of salt, cracked pepper, dill and rocket leaves

Quinoa and Kale Salad



  • 1 cup quinoa
  • 2 cups water 


  • 8 cups kale leaves 
  • 1 tbsp garlic infused oil 
  • Salt and pepper to taste


  • ¼ cup dill leaves roughly chopped
  • ¼ cup parsley roughly chopped
  • 100g of chopped roasted almonds 
  • 100g crumbled feta


  • Zest of 1 large lemon 
  • 1 ½ tablespoons of lemon juice 
  • 2 tablespoons of garlic infused olive oil
  • 1 teaspoon of djon mustard 
  • salt and pepper to taste


To prepare the the kale:

  1. Slice kale leaves into 1cm thickness and place in a large bowl
  2. Drizzle over oil and add salt and pepper, then use your hands to continuously scrunch the kale leaves together
  3. Set aside from 30 minutes 

To prepare the quinoa:

  1. Rinse quinoa under cold water for 30 seconds, then drain excess water.
  2. Add the quinoa to a saucepan with 1 cups water. Cover the lid, bring to a simmer over a medium heat then leave for 12-15 minutes until the water has all been absorbed. 
  3. Remove from heat, leave the lid on and rest for 5-10 minutes. fluff with a fork then cool. 

To make the dressing:

  1. Combine all ingredients in a jar. Shake it up then set aside for 10 minutes. 

To make the salad:

  1. Combine the quinoa and kale in a large bowl. Add all the dill and parsley, half the almonds, feta and ⅔ of dressing. Toss well. 
  2. Transfer onto a serving platter and drizzle with the remaining dressing, garnish with remaining feta and almonds. 

Glazed Carrot Salad

glazed carrot salad




  • 4 carrots sliced lengthwise into quarters  
  • 2 cups of rocket 
  • Dry feta 
  • Walnuts (optional)
  • Mint leaves (optional)


  • 1 tbsp of butter (melted)
  • 1 tbsp wholegrain mustard 
  • 2 tbsp of pure maple syrup 
  • 1 tsp brown sugar 
  • 1 tsp cumin seed powder 

Ingredients for dressing 

  • 1 tbsp of Olive oil 
  • 1 tbsp of balsamic vinegar 
  • Juice of a medium Lemon 
  • Salt and pepper to taste


  1. Preheat oven to 200°C
  2. Whisk together all glaze ingredients in a bowl 
  3. Spread carrots evenly on a baking tray, then glaze spread with the glaze, ensuring all are covered. Bake for 25 - 30 minutes
  4. Spread rocket across a serving platter, then add carrots and feta
  5. Dress with olive oil, vinegar, lemon, salt and pepper
  6. Garnish with mint leaves and walnuts  

Enjoy! And don't tag us @fodbods if you make any of these yummy recipes!

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