Make lower-risk food taste normal
Practical, affordable prep systems — rotisserie chicken, onion-free stock, infused oils, freezer flavour bases and soft-veg upgrades — so gentler meals still taste like real food. None of this is a plain-boiled-food diet.
What are you trying to solve?
The rotisserie chicken system
Buy a supermarket rotisserie chicken, strip it while warm, and turn one bird into a week of fast, gentle meals — plus bones for onion-free stock.
- Lower gas
- More flavour
Onion-free, garlic-free stock
A deep, savoury stock built from bones and herbs — no onion, garlic, leek whites or brassica scraps — so you can flavour soups, sauces and rice without the fructans.
- Lower gas
- Less irritation
- More flavour
Safe infused oils
safety noteGarlic and onion flavour without the fructans — because those FODMAPs are water-soluble, not oil-soluble. Make small batches, store them cold, and use them everywhere.
- Lower gas
- More flavour
Build a freezer flavour kit
Stock the freezer with ready building blocks — shredded chicken, stock, infused oils, mince base, veg purées — so a lower-risk dinner is 10 minutes away.
- Lower gas
- More flavour
Mild mince base
One gentle, savoury mince that becomes bolognese, cottage pie, a nacho-style bowl, soft tacos or a pasta bake — built on infused oils and soft veg instead of onion, garlic and chilli solids.
- Lower gas
- Less irritation
- More flavour
Soft vegetable upgrades
The goal isn't 'boiled carrots' — it's soft, cooked, flavourful, lower-residue veg that actually tastes good: stock-glazed carrots, pumpkin mash, hash, and more.
- Slower output
- Less irritation
- More binding
- More flavour
Gentle crunch: texture without the risk
Soft, gently cooked food is kind on the pouch, but it gets boring fast. These are the crunchy, savoury finishes that add texture and flavour and then break down quickly — toasted garlic breadcrumbs, croutons, crispy chicken skin and parmesan crisps — without the lasting roughage of nuts and seeds.
- More flavour
Umami boosters: replacing onion & garlic depth
Onion and garlic mostly add savoury depth. These boosters bring that depth back without the fructans — stock reductions, soy/tamari, miso, parmesan, tomato paste, roasted-veg purée and more.
- Less irritation
- More flavour
Gut-friendly curry — layered from bland to bold
Ready-made curry scores around 41/100. This guide strips it back to a safe turmeric base then lets you build layers of flavour, warmth and heat as your gut adapts.
- Lower gas
- Less irritation
Recipe rescue: keep the meal, drop the risk
Take a favourite high-scoring meal, see what's actually driving the risk, then rebuild it two ways — a closest swap that still tastes like the original, and a safest swap that's gentlest.
- Lower gas
- Slower output
- Less irritation
- More flavour
Scores are modelled estimates, not medical advice. Everyone's gut is different, and tolerance changes over time. Reintroduce foods one at a time, and follow your own medical team's advice.