Easy, delicious and nutritious low-FODMAP recipes

The gut is the centre of your immune system and controls almost all aspects of your body. It is where so many important functions take place; hormone and neurotransmitter production, synthesis of nutrients, and immune-modulation to name a few. Our gut and our skin also have an intimate relationship. They communicate through our microbiome system via what’s known as the Gut-Skin Axis. When the healthy bacteria in our gut is compromised, the imbalance can lead to Dysbiosis. It can also impact our immune system, metabolism and endocrine pathways by regulating metabolic functions. Gastrointestinal ailments can also lead to conditions such as acne, atopic dermatitis (eczema), psoriasis and rosacea.

Maintaining an optimal internal state is easy when you have our Gut Replenish supplement at the ready. The Organic Green Banana powder in our formula provides resistant starch, Sunfiber® provides soluble fibre, and insoluble fibre comes in the form of several supportive ingredients. These prebiotics act as food for thriving gut bacteria while two unique and powerful strains of probiotics further support gut balance. 

We recently received confirmation that Gut Replenish has been deemed low-FODMAP by Monash University’s Department of Gastroenterology.

FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t completely digested or absorbed by the gut, meaning they can trigger symptoms like bloating, gas, and stomach pain in people who suffer from irritable Bowel Syndrome. Monash research has shown that IBS symptoms improved in three out of four people who followed a low FODMAP diet and eliminated foods that have been shown to aggravate the gut. Because of this astounding discovery, a low FODMAP diet is now the first treatment choice for people managing IBS. 

If you’re sticking to a low FODMAP diet and in desperate need of some inspiration, we’ve rounded up a few of our favourite recipes –  They’re simple, easy to follow, easy to whip up and great for when you’re on the go.

Low-FODMAP recipes

Peanut Butter Energy Bars

Ingredients:

  • ½ cup natural peanut butter (no added sugar or salt)
  • ½ cup maple syrup
  • 1 cup rolled oats
  • ½ cup puffed brown rice
  • 1 tbsp of Iluminos’ Gut Replenish
  • ½ cup quinoa flakes
  • ½ cup almonds, lightly toasted, chopped
  • ¼ cup dried banana, chopped
  • 1 tbsp of coconut flakes
  • 1 tbsp of chia seeds
  • 1 tbsp of sunflower seeds

Method:

  1. Spray a 20cm x 20cm slice tray with cooking spray and line with baking paper
  2. In a small saucepan, eat peanut butter and maple syrup over low heat, stirring until well combined.
  3. In a large bowl, combine dry ingredients. Pour peanut and maple syrup mixture over dry ingredients and stir until well combined.
  4. Transfer mixture into prepared tray, pressing down with slightly wet hands to ensure mixture is flat and tightly packed together.
  5. Place in the fridge for one hour before removing the tray and slicing into bars

NOTE* To make the bars gluten free, substitute rolled oats for quinoa. To make the bars nut free, replace peanut butter with sunflower seed butter and remove almonds from the recipe.

Banana Bread Smoothie Bowl

Ingredients:

  • 1 firm banana (slightly green), peeled, sliced and frozen
  • ½ cup unsweetened almond milk
  • ¼ cup of rolled oats
  • 2 tbs of Iluminos Gut Replenish 
  • ¼ cup plain low-fat Greek yoghurt
  • ½ tsp vanilla essence
  • 1 pinch of cinnamon
  • 1 pinch of nutmeg
  • ½ tsp of maple syrup (Optional – if you prefer a sweeter taste)

Method:

  1. Add all of the dry and wet ingredients into a blender and blitz until smooth and creamy!
  2. Pour, sip and enjoy

Berry Blitz Smoothie

Ingredients:

  • 1 large ripe banana 
  • 20- 30 blueberries
  • 2 tbsp of Iluminos Gut Replenish 
  • 1 cup of unsweetened almond milk 
  • 250 grams lactose-free plain yoghurt – Add 2 drops of vanilla essence for a sweeter flavour
  • A cup of ice

Method:

  1. Add all the ingredients into a blender and blitz until smooth and creamy

Pumpkin hummus 

Ingredients:

  • Kent/jarrahdale pumpkin, peeled and cut into 2cm cubes
  • 2 tbsp of tahini
  • 2 tbsp of garlic infused olive oil
  • 2 tbsp of Iluminos Gut Replenish 
  • 1 tsp of cumin
  • 1 tbsp of natural or greek yoghurt
  • 1 tbsp of lemon juice
  • 1 tsp of salt

Method: 

  1. Place the pumpkin in a medium sized saucepan over medium heat, with 2 tbsp of water and salt and cover with a lid.  Cook for 15-20 mins, stirring every few minutes. Add extra water in if the pumpkin looks like it’s drying out. Once the pumpkin is extra soft, allow it to cool. 
  2. Once the pumpkin has cooled, place pumpkin, tahini, salt, olive oil and cumin into a food processor. No food processor? The pumpkin should be soft enough to mix with a fork/whisk. Mix until the consistency is smooth. 
  3. Pour into serving bowl
  4. Stir through greek yogurt and add extra salt or pepper if needed 
  5. Enjoy with  low FODMAP vegetables such as carrot or cucumber, or use as a spread on your next low FODMAP sandwich

Buckwheat crepes

Ingredients:

  • 1 cup lactose-free low fat milk
  • 1/3 cup water
  • 2 tbsp of Iluminos Gut Replenish 
  • 3 eggs
  • 1/2 tbsp salt
  • 2/3 cup buckwheat flour
  • 1/2 cup plain white flour
  • 3 tbsp of canola oil

 Method: 

  1. Place the milk, water, eggs and salt in a blender and turn on at a low speed. Add the flours and then the canola oil. Increase the speed to high and blend to one minute.
  2. Transfer to a bowl and refrigerate for one to two hours
  3. Place a seasoned crepe pan over medium heat. Brush with butter or oil, and when the pan is hot, remove from the heat and ladle in 3 tbsp of batter.
  4. Cook for about 1 minute or until you can easily loosen the edges with a spatula. Turn and cook on the other side for 30 seconds. Turn onto a plate.

Topping options:

  • Breakfast: Strawberries and lactose free yoghurt 
  • Lunch or dinner: Ham and cheese or ham, cheese and egg
  • Dessert: Crushed hazelnuts, 1/2 green banana & a drizzle of melted dark chocolate

Oat, cranberry and choc chip energy balls

Ingredients:

  • 1 cup of rolled oats 
  • ½ cup dried cranberries 
  • ¼ cup peanut butter 
  • 3 tbsp of maple syrup 
  • ½ cup puffed quinoa 
  • 2 tbsp of mini dark chocolate chips

Method:

  1. Place oats into a food processor and process until they are flour like in consistency.
  2. Add cranberries, peanut butter and maple syrup to the food processor and continue to mix until a dough begins to form and stick together.
  3. Add puffed quinoa and chocolate chips and pulse several times until well distributed through the dough.
  4. Use a spoon to scoop out the dough and roll between your hands into neat ball shapes. 
  5. Place the balls in an airtight container and store in fridge.

Acai Bowl

Ingredients:

  • 2 tbsp of acai powder (make sure the one you buy does not contain inulin)
  • 15 raspberries
  • ½ cup of baby spinach
  • 1 cup of strawberries
  • 2 tbsp Iluminos Gut Replenish 
  • ½ cup of unsweetened almond milk – add extra if you like your smoothie thick 
  • 1 tsp maple syrup (optional, use if it isn’t sweet enough)

Toppings: 

  • ⅓ ripe banana, sliced
  • ½ kiwi fruit, sliced
  • 1 tsp of desiccated coconut
  • 1 tbsp of hemp seeds (you could also use chia seeds)
  • 1 tbsp natural of Peanut Butter (optional, but tasty) 

Method: 

  1. Add acai powder, raspberries, strawberries, spinach and maple syrup to a blender and slowly add the milk until it is at the right consistency 
  2. Pour into a bowl and decorate with the banana, kiwi fruit, coconut, hemp seeds and peanut butter as you like

Uneven gut flora can result in a plethora of issues, some of which can be difficult to treat. Thankfully, you can keep the trouble making bacteria at bay with a scoop of Gut Replenish. If you suffer from IBS and you’re following a low-FODMAP diet, Monash University has confirmed that our health supplement is 100% safe to consume every day. Simply add a few scoops into any of the above recipes, and prepare to reap the incredible health benefits. 

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