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IBS Sano Plus

IBS Sano Plus

 Low FODMAP Recipes

The Low FODMAP Diet has changes the lives of thousands of IBS sufferers around the world. IBS Sano is here to help with a wealth of wonderful Low FODMAP recipes to make following the diet so much easier.  

The following pages contain a selection of our favourite  Low FODMAP recipes from around the internet.

We have not created these recipes ourselves, however they are recipes we have tried out and think you will enjoy.

The recipes we have selected are as quick and easy as we could find, to match the demands of the modern lifestyle.

IBS Sano Plus is part of the IBS-Health Group

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Buying Gluten and Lactose Free Products

When we began adding low FODMAP recipes to our IBS website, we tried to avoid recipes which contained ‘replacements’.  By this we mean gluten free bread, pasta, and lactose or dairy free products.  However, over time we discovered that the range and quality had improved exponentially.

Nonetheless, followers of restricted diets often find that the process of discovering high quality gluten and dairy free food can be slow and somewhat irksome.  Many will experience soggy, gritty gluten free pasta, that is very hard to cook (and harder to eat), or a dairy free dessert which sounds delightful but tastes like an old sock.

With this in mind we set about writing this blog to hopefully impart some of our experiences and offer some useful advice.

The easy one

While gluten free cookery poses a plethora of issues, removing lactose is becoming increasingly simple.  If your issue is exclusively lactose not dairy, you are lucky as the range of lactose free products continues to grow.

There is little impairment of quality and as such lactose removed dairy products can be added seamlessly to any recipe.  In the US the main brand to look for  is Lactaid, in Australia, Liddels and in the UK, Lactofree.  Our independence precludes us from promoting any particular brand, however we have found all to be excellent and are sure there are others.

If for dietary or ethical reasons you prefer to use rice, oat, quinoa or soya milk there will  be differences.   Most produce excellent ‘milk replacements’ however the yogurts and creams often have very notable flavour and texture variations, which you can grow to like (or dislike!).  The real problem often arise with recipes as they do not act in the same way as their dairy cousins.  To this end you will face trial and error when using non dairy replacements.


Hard formed or ripened cheese have little restriction, as the lactose is removed naturally by the cheese making process. Only soft cheeses (e.g cottage cheese, cream cheese, crème fraiche, mascarpone, ricotta) are a problem.  Many of these now have lactose free alternatives which all work well.

The ‘not so’ easy one

Lets begin at the beginning.  Gluten free products have improved, and continue to improve.  Despite that they rarely meet the standard of wheat products, thus our first and single most important piece of advice is lowered expectations.

Gluten free Pasta

Gluten free pasta varies in quality - dramatically.  Most comprise of a blend between rice and corn.  When they are good, they hold together well and despite often being a touch bland, do an excellent job.

When they are bad, they are gritty and go from rock hard to sloppy in the blinking of an eye, leaving a sloppy, starchy mess at the bottom of any pan.

There are now so many brands out there that it would be churlish for us to be specific. We have included two above on the premise that they have excellent reviews from a reasonable number of customers on  When purchasing gluten free pasta that would be our greatest tip - look for the reviews.  The alternative is simply to try and try again until you find the one the suits you.

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