Welcome to The Wild Gut Project Recipe Index!
Everything is Vegan and low FODMAP
Breakfasts
Chocolate Chia & Orange Porridge

Chocolate Chia & Orange Porridge

Chocolate Chia & Orange Porridge

Chia Strawberry Jam

Chia Strawberry Jam

Strawberry Chia Compote On Sourdough Toast

Banana & Chocolate Toast

Banana & Chocolate Toast

Banana, Chocolate & Sesame Seeds on Toast

The Healthy "Fry Up"

The Healthy "Fry Up"

Golden Potatoes, Grilled Tomatoes, Kale & Tofu Rashes

Winter Porridge

Winter Porridge

Pecan, Vanilla & Nutmeg Porridge With Frozen Berries

LowFODMAP Vegan Pancakes!

LowFODMAP Vegan Pancakes!

LowFODMAP Avo-Toast

LowFODMAP Avo-Toast

LowFODMAP Vegan AvoToast!

French Toast!

French Toast!

Vanilla & Strawberry French Toast

High-Protein Pecan Pie Smoothie

High-Protein Pecan Pie Smoothie

Filling, tasty smoothie to really set you up for the day!

Main Meals
Oyster Mushroom Risotto

Oyster Mushroom Risotto

A simple yet delicious recipe to celebrate these amazing low FODMAP mushrooms!

Tomato & Tofu Chinese Noodle Soup

Tomato & Tofu Chinese Noodle Soup

This my favourite recipe to turn to when I've had a particularly bad IBS flare up. It feels nourishing and gentle (and taste amazing).

Sourdough Pizza!

Sourdough Pizza!

Home made sour dough base & low FODMAP toppings.

Tuscan Bean Soup

Tuscan Bean Soup

Flavourful, nourishing & Freezable!

Indian Palak Tofu Curry

Indian Palak Tofu Curry

A garlic-free & dairy-free take on Palak Paneer!

Herby Roast Polenta Slices

Herby Roast Polenta Slices

10 minute Coconut Satay Noodle Soup

10 minute Coconut Satay Noodle Soup

So quick and so delicious!

Fully Loaded Nachoes

Fully Loaded Nachoes

Tempeh Crumble, FODMAP-free salsa, Guacamole and vegan nacho cheese!

Smokey Red Pepper Dip With Wedges!

Smokey Red Pepper Dip With Wedges!

Chickpea & red pepper dip with spicy potato wedges.

Quick Aubergine & Spinach Pasta

Quick Aubergine & Spinach Pasta

Christmas Nut Loaf

Christmas Nut Loaf

Chestnut, Tempeh & Cranberry Christmas Nut Loaf

Roast Dinner Trimmings

Roast Dinner Trimmings

Golden Roast Potatoes & Parsnips, Balsamic- Glazed Carrots, Onion-Free Vegan Gravy, Braised Red Cabbage & Kale and Mustard-Shredded Brussel Sprouts.

Quick Nutritious Pasta

Quick Nutritious Pasta

Gluten-free pasta with kale, tomato, lentils & olives

The Simple Stir Fry

The Simple Stir Fry

Quinoa & Miso Carrot Sushi

Quinoa & Miso Carrot Sushi

Tofu "Feta" Salad Wrap

Tofu "Feta" Salad Wrap

Puttanesca Buckwheat Pasta

Puttanesca Buckwheat Pasta

Traditional sauce of Naples, with capers and olives.

The Best Ever Potato Wedges!

The Best Ever Potato Wedges!

Roast Potato Wedges with a Herby Batter.

Easy Quinoa Chili

Easy Quinoa Chili

Quinoa Chili That's Easy To Cook In Bulk & Freeze

Red Pepper Pasta Sauce

Red Pepper Pasta Sauce

Protein-Filled Red Pepper Pasta Sauce

Flavourful Tomato Tempeh

Flavourful Tomato Tempeh

Twice-cooked flavourful tempeh in tomato sauce

The Healthy "Fry Up"

The Healthy "Fry Up"

Golden Potatoes, Grilled Tomatoes, Kale & Tofu Rashes

Snacks: Savory
Guacamole But Low FODMAP

Guacamole But Low FODMAP

Crispy, Spicy Chickpeas

Crispy, Spicy Chickpeas

These are just delightful to nibble on when you are out and about.

Fully-Loaded Vegan Lo-Fo Nachos!

Fully-Loaded Vegan Lo-Fo Nachos!

Chickpea & Mayo Sandwich Filling

Chickpea & Mayo Sandwich Filling

Smokey Red Pepper Dip

Smokey Red Pepper Dip

Tofu, Sunflower & Black Olive Dip

Tofu, Sunflower & Black Olive Dip

Curry Spiced Popcorn

Curry Spiced Popcorn

Quinoa & Miso Carrot Sushi

Quinoa & Miso Carrot Sushi

Sweet Snacks & Treats
Quick Oat Cookies

Quick Oat Cookies

Quick and comforting oat cookies.

Triple Chocolate Cookies!

Triple Chocolate Cookies!

Super indulgent, you won't believe low FODMAP

Chia & Oats Energy Balls

Chia & Oats Energy Balls

Chocolate Orange Chia Pudding

Chocolate Orange Chia Pudding

Rich chia pudding of chocolate & orange.

Strawberry & Chia Compote

Strawberry & Chia Compote

Chocolate Cookie Dough Bites

Chocolate Cookie Dough Bites

High Protein Chocolate Cookie Dough Bites! Which you can make in advance and freeze.

Chocolate & Banana Creamy Smoothie!

Chocolate & Banana Creamy Smoothie!

My personal favourite smoothie!

Vanilla French Toast

Vanilla French Toast

Useful Low FODMAP Recipes
Potato Cakes With Olives & Parsley

Potato Cakes With Olives & Parsley

Very low FODMAP to add 280kcal and 6.2g of protein to insubstantial meals.

Sourdough Bread

Sourdough Bread

Making your own sourdough bread it much easier than you'd think and saves a small fortune!

Garlic-Infused Olive Oil

Garlic-Infused Olive Oil

FODMAPs don't dissolve in oil, so infusing olive oil with garlic means you can still enjoy the flavour, without keeping your tummy happy.

Confidently Create Your Own LowFODMAP Vegan Meals

With Your FREE Guide Here!

You'll also get a short series of delicious low FODMAP "Flavour Recipes" to try, explaining how to use the Meal Maker. You can also join my fortnightly newsletter if you like. 

DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

Some links are "affiliate links" meaning I get a little commission if you buy through them, to help support this site. It doesn't cost you anything and I only ever recommend things I personally use and love.