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.
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.
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.
Garlic 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.
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.
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.
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.
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.
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.
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.
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.