Easter is a time of indulgence, celebration, and connection—but for those with Irritable Bowel Syndrome (IBS), it can also be a minefield of digestive triggers. Rich foods, hidden ingredients, and disrupted routines can all contribute to flare-ups. Fortunately, with a bit of planning and the right tools (including the low FODMAP diet), you can enjoy the Easter break without compromising your gut health.

What is the Low FODMAP Diet?

The low FODMAP diet is a therapeutic eating plan designed to reduce symptoms of IBS such as bloating, gas, cramping, and altered bowel movements. FODMAPs are certain types of carbohydrates—Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols—that are poorly absorbed in the small intestine. Foods high in FODMAPs can ferment in the gut, causing distress for people with sensitive digestive systems.
By reducing these fermentable carbs and gradually reintroducing them under guidance, many people find significant relief from their symptoms.

Low FODMAP Easter Food Ideas

Easter doesn’t have to mean missing out! Here are some delicious low FODMAP food ideas to enjoy over the long weekend:

🐣 Breakfast & Brunch

• Scrambled eggs with spinach & feta (lactose-free cheese)
• Sourdough toast with peanut butter or a spoonful of strawberry chia jam
• Lactose-free yoghurt topped with kiwi, strawberries and Food for Health Gluten Free Granola – Maple, Vanilla & Almond Muesli.
• Low FODMAP pancakes made with YesYouCan Buckwheat Pancake Mix with almond milk, topped with pure maple syrup.

🍽️Easter Lunch or Dinner

• Herb-roasted lamb with rosemary, garlic-infused olive oil e.g. Cobram Estate Garlic Infused Olive Oil, and lemon zest
• Roasted pumpkin & potato salad with a mustard vinaigrette
• Quinoa tabbouleh with cucumber, mint, parsley, and a sprinkle of FreeFod Garlic Replacer.
• Green beans almondine – sautéed green beans with slivered almonds in butter

🍫 Easter Treats

• Pana Organic Easter eggs or Well & Good Choc Mud Cake Mix.
• Lindt 70% dark chocolate (in moderation)
• DIY chocolate bark – melt low FODMAP chocolate and top with crushed nuts, shredded coconut, and a sprinkle of sea salt

IBS Symptom Prevention & Management Tips for the Holidays

Staying symptom-free over Easter takes more than just swapping ingredients. Here are some holistic strategies to support your gut:

🧘1. Manage Stress

Easter gatherings can be socially intense or stressful. Stress is a big IBS trigger, so try:

• Short mindfulness breaks during the day
• Walking after meals to help digestion
• Saying no to extra obligations if you’re already feeling overloaded

🥤 2. Stay Hydrated

Sip water or herbal teas throughout the day—peppermint and ginger teas can ease bloating and cramping.

⏰ 3. Stick to a Routine

Try to:

• Eat regularly to avoid overloading your digestive system
• Avoid long fasting periods, which can lead to overeating and symptoms
• Keep a consistent sleep schedule, even during holiday fun

🍬 4. Be Wary of Hidden FODMAPs

Many Easter treats contain high-FODMAP ingredients like inulin, sorbitol, and high-fructose corn syrup. Always read labels, or shop from trusted sources like FodShop well in advance, where every product is selected with IBS in mind.

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Product Picks from FodShop to Support Your Easter

Here are some FODMAP-friendly heroes to keep on hand over Easter:

• 🥖 Massel Premium Gravy Powder Rich Roast – perfect with roast meats
• 🧁 YesYouCan Essentials Chocolate Cake Mix – easy dessert win for gatherings
• 🍫 Dr Superfoods Freeze Dried Strawberries in Dark Chocolate – great treat without the gut ache
• 🧂 FreeFod Garlic & Onion Replacers – brings flavour without the FODMAPs
• 🥣 FODMAPPED For You Oven Baked Chocolate Maple Bars – easy snacks when you’re on the go

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Final Thoughts

With a little prep, Easter can be a joyful and gut-friendly experience. Lean into whole foods, monitor your stress levels, and shop smart for products that work with your body—not against it.
Wishing you a comfortable, delicious and relaxing Easter break!

About the Author

Shaynie Leber, Founding Director – FodShop. Nutritionist (BSc. MHumNutr.)
Shaynie has a Bachelor of Science (BSc) and studied postgraduate human nutrition & dietetics. She is an Associate Nutritionist registered with the Nutrition Society of Australia (NSA). Shaynie’s passion to make ‘difficult-to-access’ low FODMAP gut friendly food products available to IBS sufferers across the country and beyond, has been a driving force behind her founding of FodShop.