Low-FODMAP recipes from whatever's in your fridge

The diet where every recipe starts with the wrong two ingredients

Almost every savoury recipe in the world begins "soften the onion and garlic". On a low-FODMAP diet those two words rule out the recipe before you've read the rest, and the rest is often no better: wheat pasta, beans, honey, apple, cauliflower, mushrooms. You end up cooking from a very short list and reading labels for a very long time.

Grublin starts the recipe without the onion and garlic. Set low-FODMAP once and Grub builds flavour from the garlic-infused oil, the green part of the spring onion, ginger, chilli, herbs and spices, and keeps the rest of the plate inside the diet, without you rewriting each dish in your head.

What "steered" means here, and why it matters more for this diet

Allergens and the ethical and religious diets are re-checked in the finished recipe by Grublin's own code.

Low-FODMAP is steered. The request states that the recipe must be low-FODMAP and the model follows it, and it knows the common high-FODMAP foods well. But no code re-checks the ingredient list against a FODMAP table afterwards. That is a deliberate limit, and for this diet it matters, because low-FODMAP is as much about portion sizes as ingredients: a food can be fine at one serving and not at a larger one, and the thresholds come from your dietitian's guidance rather than from a word list. Grublin cannot do that arithmetic for you.

So treat Grublin as the thing that gets you a sensible, varied starting point without the onion and garlic, and verify the plate against your own list before you cook. If an ingredient you avoid has slipped in, tap Tweak and name it; it's removed.

If you are following the elimination phase under a dietitian, keep following their list. Grublin is a cooking aid, not a clinical tool.

What to expect in the recipes

Grub writes from your fridge or your craving, so there is no fixed list, but low-FODMAP plus your kit tends to produce: grilled meat and fish with roasted carrot, courgette, pepper and potato, rice and quinoa dishes, rice-noodle stir-fries flavoured with ginger and the green of spring onion, omelettes and frittatas, soups built on carrot and potato, firm-tofu dishes, oats, and salads with lemon-and-oil dressings. Say "I fancy something like a Bolognese" and it comes back with garlic-infused oil, carrot and celery doing the base, over gluten-free pasta.

Low-FODMAP and something else

• Low-FODMAP and gluten-free. Set both: the gluten rule is enforced, which removes the wheat with certainty, and low-FODMAP handles the rest.
• Low-FODMAP and dairy-free. Set both. Lactose goes with certainty; lactose-free dairy would be excluded too, so leave dairy unset if you tolerate it.
• Low-FODMAP and vegetarian. A hard combination by hand, because pulses carry so much of vegetarian protein. Grub leans on eggs, firm tofu, tempeh, hard cheese and the pulses allowed in small portions.
• Low-FODMAP and kosher. Set both. Almost no recipe site can filter for this; Grublin writes to both from the start.

In your kitchen

Tell Grub your kit and the dinner is written for it: an air fryer for roasted vegetables, a slow cooker for stews without onion, no oven for pan dinners. Set who's eating and the portions follow.