Low fodmap leek and potato soup

I have such fond memories of sitting in my parents’ garden during the school summer holidays, eating leek and potato soup for lunch with big chunks of brown bread, still warm from where my mum had just whipped it out of her new bread maker, dripping with lots of salty butter.

I always crave this soup when I’m ill as its so comforting. But as we all know leeks and cream are a no go in the fodmap department.

But then I discovered that, like spring onions, the dark green ends of leeks (that you would usually throw away) are absolutely low fodmap and packed full of leeky flavour.

There are also lots of great lactose free dairy products on the market, arla being a firm favourite, but most of the big supermarkets now have equally as good lactose free ranges.

So it’s aurevoir tummy ache and hello my old leeky friend!


• 1 tbsp vegetable oil

• 225g potatoes, cubed

• 3 large leeks,(dark green leaves only), sliced

• 1.2 litres low fodmap stock

• 150ml lactose free cream

• salt and freshly ground black pepper


1. Heat the oil in a large pan and add the potatoes and leeks. Cook for 3-4 minutes until starting to soften.

2. Add the vegetable stock and bring to the boil. Season well and simmer until the vegetables are tender.

3. Blend until smooth. Return to the pan on a low heat and stir in the cream. Season, heat through and serve.


Low fodmap fragrant thai green curry

One thing I really miss since going low fodmap is Asian food. Curry, ramen, sushi, noodles, pho. They’re all so delicious and packed with flavour but usually also onions and garlic. So I decided to ‘fodmapify’ my thai green curry recipe so I could have all the taste without the tummy ache!


  • 750 g chicken breast
  • 1 tablespoon sesame oil
  • 3 carrots, peeled and sliced
  • 1 tin of bamboo shoots
  • 1 red pepper, sliced
  • 1 x 400g tin of light coconut milk
  • Low fodmap chicken stock
  • 2 limes
  • 3 tsp sugar

Curry paste:

  • 3 tbsp garlic infused oil
  • 6 spring onions, green part only
  • 5cm piece of ginger, peeled
  • 2 lemongrass stalks
  • 4 green Bird’s eye chillies
  • a bunch of fresh coriander
  • 2 tablespoons fish sauce


1. To make the curry paste, roughly chop and place the chilli and ginger into a food processor.

2. Trim the lemongrass, remove the tough outer leaves, then finely chop and add to the processor. Throw in the rest of the ingredients and blitz until it’s a paste consistency.

3. Slice the chicken into chunks and mix with the curry paste. Heat 1 tablespoon of oil in a large pan on a medium heat, add the chicken and fry for 5 to 7 minutes, or until just turning golden.

4. Throw in the carrots, bamboo shoots, red pepper and squeeze in the lime juice. Fry gently for 4 to 5 minutes.

5. Pour in the coconut milk and 400ml of boiling water, crumble in the stock and add the sugar. Turn the heat up and bring gently to the boil, then simmer for 30 minutes, or until reduced slightly.

6. Season carefully to taste with sea salt and freshly ground black pepper. Serve with lime wedges and steamed rice.

How to survive low fodmap

I’ve taken a small break from blogging recently. I’m stuck on an even more restrictive diet of basically potato, chicken and very over cooked carrots. Not exactly exciting and there’s only so many recipes you can make with those minimal ingredients…

But I miss blogging so I thought I’d write a post sharing all of the products that have helped me cope with my broken body. Enjoy!

Savse smoothies

As I mentioned, leafy greens are out but I have to get my vitamins from somewhere. Juicing and smoothies are a great way to get the greens in without your stomach having to work too hard. But most are packed with sugar. Then I came across Savse. They are made of just veg and fruit with no added sugar or other rubbish. The green one is great for getting some much needed fibre and vitamins in and is full of low fodmap ingredients (except for a little apple, but I seem to tolerate it).

They’ve been a bit of a digestive lifesaver for me.

Lacto free yoghurt and cream cheese

I love yoghurt. A lot. But since going low fodmap, yoghurt is off the menu. Until now. Arla do a great lacto free range (Tesco have a good one too) that includes yoghurt, milk, cream cheese and others) and they don’t taste any different! It’s the little victories.

Maternity jeans

I’m not going to dress it up, I found this one really difficult. Jeans were always a wardrobe staple for me but they are not kosher when your stomach suddenly does a 9 months pregnant impression.

I had in the back of my mind to try maternity jeans for a while but I couldn’t bring myself to accept that my body was poorly enough to only fit into maternity wear… but I’m so glad I made the jump. I can now wear clothes that I like whilst being super comfy. Yes they do fall down a bit when I’m not bloated but they more than make up for that when the bloating starts.

Yeast extract

I know I know, it’s a love hate thing when it comes to marmite. But I love it. The Marmite brand has barley in it but the Tesco and ASDA own brand yeast extract is barley free and tastes exactly the same. Even if you don’t want to spread it on your rice cake, a teaspoon or two of it makes a huge difference to a low fodmap gravy.

Massel stock cubes

Gravy is my one true love (sorry Steve). I like my food swimming in the stuff and I would count it as a hot beverage. But as we all know, most gravy is a definite no no in the low fodmap department.

But then I came across these stock cubes on amazon. They’re a New Zealand company but these babies are readily available on Amazon. They’re £10 for 10 packs which I think is a great deal. When they arrived I passed a couple of packs to my friend who’s also low fodmap and she agreed, they taste flipping great! In fact they taste better than your usual bisto or oxo offerings. They’re my top low fodmap tip!


I do like a bit of ketchup. Especially as potato is now a bit of a diet staple. You just can’t have a dry chip.

As usual, ketchup is full of those nasty fodmaps. BUT I discovered that the ketchup you get at greasy spoons (which I personally quite like) is in all honestly too cheap to include onion or garlic.

So ketchup’s back on the menu boys (yes that was a slightly altered Lord of the Rings reference but it’s actually totally relevant because isn’t everything we eat on low fodmap ‘slightly altered’… I’ll stop now).

Tube badge

Last but not least is a little offering from Travel For London. Obviously this only works for us London commuters but it’s such a kind gesture from such a big company.

If you’re on Low Fodmap it means you probably feel really rubbish on a regular basis and for most people that includes chronic pain or fatigue. Well these badges are on offer to those with invisible illnesses or disabilities who sometimes just really really need to sit down. Like the ‘baby on board’ badges they make the awkward ask for a seat much easier… I must admit I feel a bit embarrassed to use it so I don’t wear it all the time but if I’m having a day where the choice is fainting or wearing a badge, I’ll take the badge.

I hope those things are helpful to someone. I know how hard it is when your thrown into the world of dietary restrictions and it can often feel impossible… but hang on in there. You’ve got this.

Low fodmap thai boat noodles

My favourite food in the whole world is noodle soup. Whether that be ramen, minestrone, pho or my baba’s (grandma’s) Ukrainian veggie and pasta soup.

I remember the first time I tasted and fell in love with this particular Thai noodle soup was when a tiny noodle bar opened up in my small town in North Wales. I’d never had anything like ramen before but when I first tried that umami, soy rich, aromatic broth, I knew it was love.

Now every time I go back to visit my homeland, I have to make time for a trip to that little noodle bar, tucked away down a side street opposite the cathedral.

It’s taken me ages to figure out the recipe and I’ve adjusted it so it’s low fodmap too. It’s so ridiculously delicious and arguably pretty healthy too!



  • 2 litres of low fodmap stock
  • 10g black peppercorns
  • 25g smashed, peeled galangal
  • 1 full star anise
  • ½ tbsp. garlic infused oil
  • 12g coriander seeds
  • 20g lemongrass puree with oil
  • 4 kaffir leaves
  • 2 tbsp fish sauce
  • 20g green tops of spring onions
  • 1 tbl molasses (optional)
  • 1 tbsp tamari soy sauce
  • 10g sugar
  • 1 red chilli

Garnish (all optional)

  • Protein of your choice, my favourite is king prawns but duck, chicken or beef are great too!
  • Rice noodles
  • Fresh limes
  • Coriander leaves
  • Beansprouts
  • Bamboo shoots
  • Chilli
  • A boiled egg


Chuck all of the broth ingredients into a pan or a slow cooker and let it simmer for 2 hours. Then strain the broth and return the liquid to the pan. Taste and adjust the seasoning to your taste.

Go ahead and drop some rice noodles in boiling water for the required cooking time. They should be firm and chewy and will cook the rest of the way in the steaming bowl of broth.

Tip the noodles into your bowl and top up with the broth and all your garnishes.

Now go and introduce your taste buds to a whole new world of yum!

My sibo journey update with a chicken soup recipe chucked in!

This week I started the long journey to heal my SIBO. I had an appointment with my consultant and he’s started me on Rifaximin, a specialised antibiotic that works solely in the gut. He’s also chucked in some potent vitamins and a very strict version of the low fodmap diet. After just a few days I’m already feeling much better. Here’s to hoping that it’s not a placebo effect!

I’m nervous that this dose is only for two weeks and that it might not fully heal me, in fact I’m expecting it not to. I know how long this journey can be, I’ve been on it for years already.

He also thinks I have delayed gastric emptying otherwise known as gastroparesis. This is where my diabetes has damaged and paralysed the nerves in my stomach to the extent that doing its job is becoming difficult. This would explain a lot of my symptoms but is just another diagnosis I don’t want…

Having answers is always helpful though, so I’ll willingly go through the cameras and x-rays if it means I can get my life back.

After the week I’d had, this weekend I just tucked myself away in bed and let myself rest. I really needed it. I also made some nourishing chicken soup using the leftovers from a roast chicken. It was easy on the tummy, tasted good and soothed me, so I thought I’d share it with you too!



  • Chicken, either left over from your roast, or fresh will do, diced or shredded
  • 3 carrots, diced
  • ½ swede, diced
  • 1 courgette, diced
  • 3 parsnips, diced
  • ½ celeriac, diced
  • The green tops of 6 spring onions
  • ½ tbsp. Garlic infused oil
  • 1 tbsp thyme
  • 1 tbsp fresh chives
  • 1 tbsp fresh parsley
  • 1 tsp yeast extract
  • Low fodmap stock cubes
  • Salt and pepper, to taste



Throw all of the veg and chicken into a deep pan and drizzle over the garlic infused oil. Let is simmer gently whilst you boil the kettle.

Pour enough hot water over the veg until it’s completely covered and mix in the rest of the ingredients, except for the fresh herbs.

Let is simmer gently for up to 1 hour. Once the veg is soft, season and throw in all of the fresh herbs.


Quick and easy low fodmap tomato/marinara sauce

A basic tomato sauce is the base to so many meals. But it’s usually full of delicious, delicious, tummy ache inducing onions and garlic.

A staple of mine and Steve’s weekly dinners for when we’re tired or in a rush is simple pasta, passata, cheese and salt and pepper. So simple but it tastes so good! You can really taste the tomatoes.

I’ve taken that recipe and played around with it a bit to make a sauce that tastes like good, old fashioned marinara sauce. You can use it on pizza, pasta or whatever you want. It’s such a staple sauce it would be a shame for us fodmappers to miss out.


  • 500g Passata
  • 2 tsp dried basil
  • 2 tsp dried oregano
  • 2 tsp garlic infused oil
  • 1 low fodmap stock cube (these cubes are great)
  • 1 tsp low fodmap yeast extract (most own brand supermarket versions are fine but check the label)
  • Salt and pepper, to taste
  • A pinch of sugar



Heat up the passata in a saucepan then add all of the ingredients. Feel free to add a splash of water depending on how thick/thin you want the sauce.

Simmer for 10 minutes and you’re good to go!

I like to mix in fresh basil too if I have some.

Low fodmap, herby rub for roast chicken


At our house we have a weekly tradition with our best friends to all come together on a Sunday and have a good old family roast dinner and I absolutely love it. It’s hands down my favourite part of the week! 

Last week I decided to get a bit creative and try a herby rub on our roast chicken and after we all finished drinking the gravy from our plates we agreed that the recipe was definitely a keeper! 



  • Butter
  • Parsley
  • Dill
  • Rosemary
  • Thyme
  • Garlic infused oil
  • Salt
  • Pepper


Finely chop all of the herbs then mix with softened butter and the garlic infused oil and salt and pepper.

Rub all over the meat. If you’re using it on a chicken then rub inside the cavity and, if you can, under the skin.

Roast the meat at the recommended settings and enjoy!

This would also work well on other roast meats!