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.

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).

Make the sauce. Melt 50g butter in a pan, stir in 50g plain flour and cook for 1 min over moderate heat. Take off the heat, pour in a little of the cold poaching milk, then stir until blended. Continue to add the milk gradually, mixing well until you have a smooth sauce.

Some people find that avoiding specific triggers like dairy, fried food, and gluten helps reduce irritable bowel syndrome (IBS) symptoms. People with irritable bowel syndrome (IBS) may notice that certain foods trigger uncomfortable digestive symptoms.

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.

Fish Sauce is dairy free. Fish Sauce does not contain milk and should be safe for those with a milk allergy.

Creamy Fish Pie Recipe FAQs

Serve this with some simple greens, like peas, green beans or broccoli. Why does fish pie sometimes go watery? This can often happen when your mashed potatoes are too soft to start with. They need to be left a little thicker than normal.

Here are some examples of hidden dairy foods.

Beer battered chips contain milk as an ingredient. Crumbed fish has milk present. Some pastry products (pies/sausage rolls and pasties) and cakes.

Are pickles low FODMAP? Yes and no. Pickled cucumbers are low FODMAP, unlike some other pickled vegetables whose FODMAP content changes drastically, according to Monash. However, it depends on whether the cucumbers are pickled with a high FODMAP ingredient, such as garlic.

Can fish aggravate IBS? ›

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.

The main difference is that fisherman's pie typically includes hard-boiled eggs and is topped with mashed potatoes and cheese. Fish pie, on the other hand, is topped with mashed potatoes and sometimes cheese but does not include eggs.

The Fishmonger Fish Pie Mix 400g | ALDI.

The Fish Pie, also known as a Fisherman's Pie ( because the topping is similar to that of shepherd's pie, in that it uses mashed potatoes.), is a traditional British dish, said to have originated in Scotland.

The low fodmap diet has nothing to do with gluten, gluten is not part of the restrictions. Fodmaps are all carbohydrates (sugars), while gluten is a protein. But with fodmaps, you should avoid wheat, spelt, baby spelt or barley for example, which also contain gluten.

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).

While they are both present in many of the same foods, it's important to note that gluten is NOT a FODMAP.

FODMAPs are types of carbohydrates found in certain foods, including wheat and beans. Studies have shown strong links between FODMAPs and digestive symptoms like gas, bloating, stomach pain, diarrhea, and constipation. Low FODMAP diets can provide remarkable benefits for many people with common digestive disorders.