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December 4, 2019


Know someone who’s on the low FODMAP diet, or has problems with certain FODMAPs? Or, are you the low FODMAPer,and are people asking you what’s on your Christmas list? This list has you covered!

I put this together to give you a little inspiration for your Christmas shopping…or for you to forward onto anyone who you want to buy YOU a low FODMAP gift. It gives you 6 great FODMAP friendly gift ideas that you’ll actually want (to have or buy!)….all centered around food.

Further evidence that eating on the low FODMAP diet doesn’t have to be boring…especially at Christmas.



Cooking on the low FODMAP diet can be hard. It can be totally overwhelming to work out what to cook, and to come up with new ideas. You often just end up eating the same things over and over again, and being pretty bored.

So, give your FODMAPer friend some new low FODMAP recipes and help liven up their meals.

These are my 3 favorites, but there are lots out there now!


There are a growing number of companies out there offering all sorts of low FODMAP food products, from cereal bars to sauces. These ‘ready made’ food products are so hard for people on the low FODMAP diet, as they nearly always contain at least one high FODMAP ingredient, such as garlic, onion or honey. This means they end up missing out or having to make a lot from scratch.

So, make their life easier and get them a gift card for a low FODMAP food company. This means they can pick the things that will make the most difference to their lives.

My two favorites are:

  • FODY foods gift card — these come in 25, 50 and 100 USD increments and FODY offers such a range of foods, including snacks, sauces, dressings, marinades, ketchup and ready-made bundles.
  • Casa de Sante gift card — you can choose a value from $10 all the way up to $200. Again, they’ve got a huge range of food products, as well as prebiotic and probiotic supplements.


If you’re on a budget, or want to give something creative, try this. This takes about 5 minutes to make and makes an amazing home made Christmas gift for any of your low FODMAP friends (or any other friends for that it’s so good!!)

You can even swap out the cranberry and hazelnut for other low FODMAP alternatives.


  • 50g dried cranberries
  • 50g hazelnuts, chopped
  • 100g dark chocolate (at least 70%)

How To:

1. Line a baking baking tray or plate with baking paper.

2. In a microwave safe bowl, break the chocolate into pieces then microwave for about 2 minutes. Check every 20 seconds and stir, then take out as soon as it’s fully melted (might be before 2 mins depending on your microwave).

3. Add about 3/4 of the nuts and cranberries and stir together. Pour onto the baking tray/plate and spread out with a spoon until it’s a flat slab with even thickness.

4. Sprinkle the rest of the nuts and cranberries over the top.

5. Put in the fridge for 30mins then cut into pieces with a sharp knife


Another home made option, if you’re feeling more creative and have a bit more time and money on your hands.

Create your own FODMAP friendly Christmas hamper and fill it with:

  • Wine — red, white or sparkling! All varieties are low FODMAP.
  • Garlic Infused Oil — if you know they’re missing garlic, this is great for adding that flavour without FODMAPs to low FODMAP meals. These can often be found in the oil section of your local store.
  • Low FODMAP Nuts — peanuts, walnuts, pecans, or macadamias. Just avoid anything that has been honey roasted or contains onion or garlic.
  • Home Made Christmas bark — as above.
  • Dried herbs and spices — these can be so helpful in making food delicious without the need of onion or garlic. Help them out by choosing a range of herbs and spices that they can play with.
  • Dark chocolate — as it doesn’t contain much milk, this is a great treat for Low FODMAPers. Just make sure it doesn’t contain any artificial sweeteners, as they can be high FODMAP.
  • Rice crackers or cakes — these are a great low FODMAP snack and can be used alongside the next idea..
  • Cheese — a lot of harder cheeses are actually low FODMAP. A few suggestions are brie, Camembert, Gruyere and cheddar.


If you know someone who’s just starting out on the low FODMAP diet, or is considering it, this is perfect. Bay’s Kitchen (UK based) offer a Low FODMAP Starter Pack, which includes a handy Food and Symptom Diary (essential for figuring out gut triggers!) and 3 of their delicious sauces to try.

If you’re a long-time low FODMAPer, they also have a 6 sauce pack, which lets you try all of their flavours.


Dark chocolate is a life saver for low FODMAPers due to the minimal amounts of lactose it contains. This means a small bar, or 30g, is totally low FODMAP, which is normally enough anyway due to the richness of dark chocolate.

So, why not get them a delicious pack of luxury dark chocolates?

Why wait until Christmas to share the low FODMAP love? Send the low FODMAPers in your life an early present now — I’ve just created a FREE IBS HOLIDAY SURVIVAL COURSE. Send them here — they can pop in their email address to get started today.

Thank you so much for taking the time to read this and letting me be a part of your journey in taking control of your gut, eating well and living your life.

Sophie x

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