Gluten Free Fish Pie Recipe (dairy free + low FODMAP) (2024)

FAQs

Is FODMAP gluten and dairy free? ›

FODMAPs are in foods, but they can be in medications, supplements, and probiotics, too. Yes, the very things you're taking to make the IBS go away may be making it worse. While the diet is mostly gluten-free, small amounts of gluten are allowed, so even some FODMAP friendly lists may contain foods you can't eat.

Most fish are naturally low in FODMAPs, making them a safe and delicious choice. Salmon, tuna, cod, haddock, sardines and mackerel are all excellent options to incorporate into your low FODMAP diet.

Whole (full fat) milk is also preferable as it gives some richness to the sauce, reduced fat (semi-skimmed) and non-fat (skimmed) milks tend to make the sauce a little watery. We would also mention that the mashed potatoes contain butter and cheese.

Good ol' fish and chips make a great low FODMAP option. You just have to be mindful of: Battered or crumbed fish (as they're often based on wheat and can be high in fructans). Flavoured salt and seasonings (we recommend sticking to plain salt as other seasonings may contain garlic and/or onion powder).

Even though dairy products are the major culprits of discomfort for some IBS sufferers, yogurt proves to be an exception. The live cultures in the yogurt break down the lactose, so it's less likely to cause gassy symptoms.

Some people find that avoiding specific triggers like dairy, fried food, and gluten helps reduce irritable bowel syndrome (IBS) symptoms.

Peanut Butter is Low in FODMAPS

While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Lean meats and fatty fish are healthy meat options for those with Irritable Bowel syndrome. Fatty fish contain high amounts of omega-3 fatty acids, which are good for heart health and reduce inflammation. Examples of fatty fish are tuna, salmon, mackerel, trout, black cod, and white fish.

What is the fish pie sauce made of? ›

The sauce for a fish pie is traditionally roux-based where an equal amount of flour and butter is cooked until toasty then milk is whisked in to give a thick white sauce. As fish will give out water when cooked it's important to have a sauce that binds all of the ingredients and doesn't split.

Each ingredient plays a role in making the most unctuous dish. Adding prawns alongside the poached fish provides a sweet, seafood surprise, a good grating of nutmeg in the sauce punches extra flavour and enriching the mashed potato with egg yolk is a great tip for both taste and finish.

People on the Low-FODMAP Diet are only limiting lactose, not going dairy-free. Dairy-free items are derived from nuts or plants and while they do not contain lactose, they also do not contain the same nutrients as lactose-free dairy foods.

In general, hard cheeses are Low FODMAP, while other dairy products made from cow's milk (ice cream, cream cheese, yogurt, sour cream etc.) are high FODMAP, unless you find specific substitutes like FODMAP yogurt.

Gluten is not a FODMAP. One of the most persistent myths about low-FODMAP diets is that the diet must be gluten-free. Not true. It's an understandable mistake, because wheat, barley and rye are significant dietary sources of both gluten and FODMAPs.

A gluten-free casein-free diet (GFCF diet), also known as a gluten-free dairy-free diet (GFDF diet), is a diet that does not include gluten (found most often in wheat, barley, and rye), and casein (found most often in milk and dairy products).