Welsh Rarebit – low fodmap

Welsh rarebit is one of those lunch or supper dishes that is easy to do and as with all cheese dishes, really hits the taste buds to satisfy! How do we make this low fodmap? With a slice of gluten free or 100% sourdough spelt bread that has been through a fermentation process. Make sure you ask about the fermentation process as some breads just have a flavouring added to them – which is not a true sourdough process. Also the flavour of the cheese is enhanced by the addition of 1/4 teaspoon of soy sauce and fish sauce to replace the Worcestershire sauce that is usually a staple ingredient of the dish. Worcestershire sauce contains anchovy sauce – so a splash of fish sauce is not as strange as it appears, Worcestershire sauce does contain onion and garlic so is not low fodmap. Don’t be too worried about adding some fish sauce – this will not taste fishy at all! Also use a hard cheese low in lactose. No salt is needed to be added to this dish – it is naturally salty enough.

Check out Sustain’s real bread finder and the types of sourdough process here https://www.sustainweb.org/realbread/bakery_finder/

https://www.sustainweb.org/realbread/sourdough/ avoid type III sourdough as this may not be suitable for a low fodmap diet.

Ingredients

45g hard cheese

1 egg

1/2 teaspoon mustard

1/4 teaspoon soy sauce

1/4 teaspoon fish sauce

1 slice of gluten free or sourdough bread.

Method

Toast one side of the bread.

Grate the cheese and add to a bowl with the egg, soy sauce, mustard and fish sauce.

Mix well.

Top the bread with this mix and grill till golden brown.

Serves 1

*This recipe is NOT gluten free therefore is not suitable for those with coeliac disease.

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Published by

Jules_GastroRD

I am a state registered dietitian and advisor to The IBS Network, the UK charity for people with irritable bowel syndrome. My speciality is dietary treatment of gut disorders such as irritable bowel syndrome, crohns disease, ulcerative colitis, coeliac disease, lactose & fructose malabsorption and multiple food intolerances. I have had lots of experience in other areas of dietetics and I wished to start this blog to spread the word about evidence based dietary treatments and dispel much of the quackery that is common with these diseases. All information on this site is of a general nature and is based on UK based treatments and guidelines. Please see your healthcare practitioner should you need more country specific information.

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