Recipes that give your gut a hug
Who said you can’t have delicious food with IBS
Low FODMAP High Protein Egg and Cottage Cheese Muffin
High protein, low FODMAP egg cottage cheese muffins. Perfect for anyone who wants a quick, on-the-go, high protein option.
Low FODMAP Chorizo Mexican Baked Rice
A quick and easy, warming low FODMAP baked rice spiced up with chorizo and a combination of Mexican and Cajun flavours
Low FODMAP Butter Chicken Tacos
Creamy butter chicken, wrapped in warm corn tortillas, topped with a refreshing cucumber salsa and a tangy yoghurt sauce. Each bite is a harmonious blend of richness, crunch, and zest, whilst being gentle on your digestive system.
Low FODMAP Lazy Girl Creamy Cajun Salmon and Potato Bake
Six ingredient, hassle-free dinner that's satisfying yet gentle on the stomach. Tender salmon fillets, baby potatoes and spinach baked in a creamy Cajun sauce.
Low FODMAP Satay Chicken Noodles
Low FODMAP Chicken Satay Noodles are the ultimate fake-away you didn't know you needed. Keep your gut happy without sacrificing on flavour!
Low FODMAP Butter Chicken Loaded Fries
Fries generously coated in a creamy, delicious, aromatic butter chicken sauce. This dish is bursting with flavour and is perfect for satisfying those cravings yet gentle on the tummy.
Low FODMAP Chicken Mexi-bowl
A high-protein, low FODMAP meal that is also quick, healthy and super versatile! Enjoy Mexican seasoned chicken served on Mexican spiced rice, complemented by fresh veggies and sour cream —a perfect choice for a quick weekday meal or weekend fiesta.
Low FODMAP Loaded Mexican Fries
High Protein Low FODMAP Mexican Loaded Fries; a delicious, healthy and gut friendly twist on a classic comfort food favourite.
Low FODMAP Chopped Nacho Salad with Creamy Avocado Dressing
Crisp, vibrant salad with crunchy corn chips, delivering a satisfying crunch in every bite. Drizzled with a creamy avocado dressing, this nacho salad is the perfect balance between creamy and crunchy, with a hint of spice and a burst of freshness.
Low FODMAP Chicken Chimichangas
A low FODMAP twist on the Tex-Mex classic. Packed with shredded chicken, salsa, cheese and veggies encased in a crispy tortilla. Enjoy the rich taste without compromising on comfort.
Low FODMAP Cajun Salmon Tacos with Pineapple Salsa
Indulge in our Low FODMAP Cajun Salmon Tacos with a tropical twist of Pineapple Salsa. A kick of Cajun meets sweet pineapple, making every bite a fiesta for your taste buds. The ultimate tummy friendly meal this summer.
Low FODMAP Crispy Cajun Potato Pom Poms
Bring your left over mashed potato to life with this delicious low fodmap crispy Cajun potato pom pom recipe!
Low FODMAP Spiced Pumpkin with Lentil Pomegranate Salad and Maple Lemon Dressing
Bringing a burst of festive season colours to your plate with our Spiced Pumpkin with Lentil Pomegranate Salad and Maple Lemon Dressing.
Cajun Roast Chicken with Low FODMAP Stuffing
Cajun Roast Chicken with Low FODMAP Stuffing is a tantalizing and flavorful dish that combines the bold, smokey flavours of For Every O'Cajun seasoning with a stuffing that is gentle on the tummy.
Low FODMAP Cajun Prawn Cocktails
Prawn cocktails are a fantastic way to hype up a salad and spice up your prawns!
Low FODMAP Summer Grilled Corn Salad
Low FODMAP Grilled Corn Salad featuring a creamy avocado dressing. This gut-friendly dish brings a burst of summer in every bite!
Low FODMAP Courgette, Tomato and Basil Tart
Indulge in our Low FODMAP Courgette, Tomato, and Basil Tart. Something a little bit fancy without compromising on taste.
Low FODMAP Curried Carrot Fritters with a mint yoghurt dressing
Low fodmap curried carrot fritters and low fodmap mint yoghurt will become a quick an easy lunch recipe that the whole family will love.
Low FODMAP Mexican Tofu Scramble with Salsa
Switch up your scrambled eggs for this flavourful low FODMAP Mexican Tofu Scramble! A protein-packed, delicious and gut-friendly breakfast.
Low FODMAP Cajun Hasselback Potatoes
Upgrade your roast potatoes with this delicious low FODMAP cajun hasselback potato reccipe!
Low FODMAP Spiced Carrots and Parsnips with Mint Yoghurt Dressing
Curry-roasted carrots and parsnips, with roasted almonds and a yogurt mint dressing. This is a low FODMAP curry-roasted root harmony.
Low FODMAP Salsa
Say yes to flavourful low FODMAP food with this flavour filled low fodmap salsa recipe! It will have your taste buds having a fiesta and your gut happy.
Low FODMAP Baked Maple Cajun Salmon with Herby Dressing
Salmon seasoned with Cajun, drizzled with a luscious maple glaze and served with a refreshing herby dressing.
Low FODMAP Polenta Crusted Cajun Fish Tacos
These low FODMAP fish tacos are divine! Crispy polenta crusted fish, fresh zingy salsa with a mild yet creamy chipotle, all wraped up in a fresh corn tortilla.
Low FODMAP Cajun, Courgette, Carrot & Corn Fritters
Low FODMAP Cajun, courgetter, carrot & corn fritters. The perfect amount of spice and a delicious gut-friendly recipe this BBQ season.
Low FODMAP Potato Gratin
This low FODMAP potato gratin will warm your soul from the inside out. It's cheesey, creamy and delicious!
Low FODMAP Butter Chicken Dumplings
Get ready for the ultimate Asian fusion! Dumplings filled with marinated chicken in a creamy butter chicken sauce, creating a savoury, creamy, and satisfying bite-sized delight.
Low FODMAP Cajun Prawns with Mexican Salad and Chipotle Dressing
Low FODMAP Cajun Prawns with Mexican Salad and Chipotle Dressing. It's fresh, tangy, creamy and perfect for summer!
Low FODMAP, Vegan Lentil and Quinoa Curried Burgers with Tahini Slaw
Low FODMAP curried lentil patties, perfect for a tasty vegan burger option
Low FODMAP Creamy Salmon Pasta
Low FODMAP creamy salmon pasta. Perfect for entertaining this winter and no-one will ever know it's sans garlic and onion!
Low FODMAP Cajun Salmon, Cream Cheese and Potato Parcels
Low FODMAP, gluten free cajun salmon and potato parcels.
Low FODMAP Rhubarb and Mixed Berry Crumble
The perfect Low FODMAP combination of tangy and sweet with a hint of citrus from lemon. Making this low FODMAP mixed berry rhubarb crumble the ultimate treat for your taste buds this winter.
Low FODMAP Chocolate-Dipped ANZAC Biscuits
Low FODMAP chocolate-dipped ANZAC biscuits are deliciously sweet and chewy. Dip them in chocolate for an indulgent finishing touch.
Low FODMAP Butter Chicken Pie
The classic butter chicken curry combined with the goodness of pastry... say hello to the Butter Chicken Pie!
Low FODMAP Pumpkin, Bacon and Walnut Risotto
This low FODMAP risotto recipe is a beautiful winter warmer that will have the whole family happily licking their bowls asking for more.
Low FODMAP Mexican Spiced Lamb Mince
Low FODMAP Mexican Spiced Lamb Mince with full bodied flavour from both our For Every O'Cajun & Na'cho problem spice mixes. Enjoy alongside out two ingredient flatbread.
Two Ingredient Gluten Free, Low FODMAP Flatbread
Two Ingredient Gluten Free, Low FODMAP Flatbread recipe. So versatile and easy to make!
Low FODMAP Peanut Butter Chocolate Chip Cookies
These low FODMAP peanut butter chocolate chip cookies are a healthy and delicious twist on classic chocolate chip cookie. Perfect for all our peanut butter chocolate lovers out there!
Gluten free, Low FODMAP, Italian Chocolate Cake
The best low fodmap, gluten free, egg free and soy free chocolate cake recipe you will ever try.
Low FODMAP Creamy Cajun Chicken Pasta
After something to surprise your guests with? This delicious low FODMAP creamy cajun chicken pasta will do just that! With a little spice from our Cajun seasoning and creaminess from the coconut cream, your taste buds will be dancing and begging for more!
Low FODMAP Marinated Paneer Skewers
Low FODMAP marinated paneer skewers are a delicious vegetarian and gut friendly dish for barbecue season! We love these skewers as is for a side dish with salad and potatoes or served on a bed of rice with pan tossed low FODMAP vegetables for a more hearty meal.
Low FODMAP Berry Ice Cream Slice
These nice cream bars are delicious as a light summers' dessert or a sweet gut-friendly treat. They are creamy, look a little bit fancy, yet are so simple to make! Recipe adapted from Donna Hay to be made low FODMAP.
Kelsey’s Favourite Low FODMAP Brownie
Nothing beats a classic warm chocolate brownie... and now you can enjoy one too, with Kelsey's personal favourite low FODMAP brownie recipe. This one is also dairy and gluten free for everyone to enjoy.
Low FODMAP Vegetarian Breakfast Burrito
This tasty vegetarian breakfast burrito is a delicious low FODMAP meal any time of the day! With Mexican bean mix, cajun spiced cheesy eggs, and avocado all wrapped up in a warm tortilla. This recipe is quick, easy and so yummy, you'll be coming back for more.
Low FODMAP Chicken Burrito
Spice up your standard chicken wrap for lunch with our delicious low FODMAP chicken burrito! This one also makes for an easy breakfast or dinner option too. Packed full of flavour using a Mexican / Cajun blend, this recipe will not disappoint!
Low FODMAP Beef Nachos
This one is for all you Mexican food lovers out there. It's cheesy, bursting with flavour, deliciously heart warming AND low FODMAP... need we say more?!
Low FODMAP Shakshuka
Shakshuka is one of our family favourites; eggs cooked in a flavourful sauce, served with a slice of warm sourdough. Ready in less than 15 minutes, using pantry staples, it's the perfect meal for those frantic "I have no idea what to cook" moments.
Low FODMAP Spiced Carrot and Parsnip Soup
Heat up those cold winter nights with a bowl of our Indian spiced carrot and parsnip soup. This soup is deliciously creamy with just the right amount of sweet and spice. We love this served with a warm loaf of fresh sourdough bread!
Low FODMAP Burrito Bowl
Ready in under 20 minutes, these burrito bowls are perfect for a quick and easy 'throw together' lunch or dinner all year round. We love these bowls as they are so adaptable. You may like to swap in any low FODMAP vegetables you have lying around such as grated carrot, sliced cucumber or pan fried courgette.
Low FODMAP Jambalaya
Our low FODMAP Jambalaya combines capsicum, celery, chicken, sausage and prawns all in a Cajun spiced, tomato sauce. It is a one-pot, hearty comfort meal that is sure to be a crowd pleaser.
Low FODMAP Vegetarian Nachos
This one is for all you Mexican food lovers out there. It's cheesy, bursting with flavour, deliciously heart warming AND low FODMAP... need we say more?!
Low FODMAP Smashed Crispy Cajun Potatoes
Spice up your life with these crispy, flavour packed, low FODMAP smashed Cajun potatoes. You'll never eat another boring potato again.
Low FODMAP Butter Chicken Curry
This recipe is a mild low FODMAP Butter Chicken curry. It is rich in flavour, deliciously creamy and of course, gut friendly!
Low FODMAP Beef Quesadillas
Quick, easy and loaded with flavour, these quesadillas make for a perfect weeknight dinner option that the whole family will love!
Grab your seasonings & spices and cook!
Your gut friendly option made by dietitians, experts in gut health.
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For Every O’Cajun Jar Refill
$ 23.00 — available on subscription from $ 19.55 / month -
Butter Me Up Jar Refill
$ 23.00 — available on subscription from $ 19.55 / month -
Na’cho Problem Jar Refill
$ 23.00 — available on subscription from $ 19.55 / month -
Low FODMAP Meal Plan
$ 9.99 -
Na’cho Problem – Mexican Spice Mix
$ 14.99 — available on subscription from $ 12.74 / month -
Butter Me Up – Butter Chicken Spice Mix
$ 14.99 — available on subscription from $ 12.74 / month -
For Every O’Cajun – Cajun Seasoning
$ 14.99 — available on subscription from $ 12.74 / month -
The Friendly Food Co Spice Set
$ 39.99 — available on subscription from $ 33.99 / month
Our Story
Founders Bianca and Kelsey are both dietitians with over 7 years experience in the nutrition space and are both passionate about all things gut health. Bianca is a gut health specialist Monash accredited dietitian. Kelsey is an expert in gut health, food allergies and intolerances, understanding the issues on a deeper level as she also suffers from IBS and multiple food allergies and intolerances herself.