Frequently Asked Questions

Yes. All No Bloat meals are 100% plant-based and vegan. They are made from natural, freeze-dried ingredients with no meat, dairy or animal-derived components. Being plant-based is central to the brand, No Bloat was created to show that gut-friendly food can also be ethically and environmentally kind.

No Bloat meals were designed specifically with travel in mind. The freeze-dried pouches are lightweight, don't require refrigeration and have a long shelf life, with no preservatives or artificial additives, making them ideal for airports, hotels, long train journeys, and anywhere else you have access to hot water. As dry food products, they are generally permitted in carry-on luggage. Check airline and customs policies for international travel.

Our No Bloat meals are thoroughly tested and thoughtfully portioned to provide a satisfying, complete meal. For those with higher calorie needs, extra protein targets, or active training schedules, we’ve put together a list of safe, low-FODMAP additions just for you.
To protect your gut, our meals use carefully calculated, micro-dosed ingredients designed to sit perfectly within low-FODMAP limits. Since increasing the portion size of certain ingredients (like tofu) can change their FODMAP status, we recommend using the approved add-ons below to easily, and safely, boost your meal
Courgette (sliced or cubed, stir through).
Firm tofu up to 170g (adds protein; note that larger quantities of tofu become a fructan source, so stick to a moderate serving)
Pumpkin seeds up to 3 tablespoons (great source of protein and magnesium but do not exceed this serving as larger amounts can cause digestive issues)
A squeeze of lime or lemon (acid brightens any flavour)
Garlic-infused oil
Carrots (sliced or batons, great for texture and nutrition)
Quinoa (cooked, the complete plant protein, adds bulk without FODMAP risk)
Why garlic-infused oil works:
The FODMAPs in garlic and onion (fructans) are water-soluble, not fat-soluble. This means they don't leach into oil. Cooking whole garlic in oil and removing it before eating is a safe way to get that flavour. You can also buy certified garlic-infused oils: check the Monash FODMAP app for verified options.

Our variety bundle is a great starting point, letting you explore multiple meals to find your favourites. Start with a comforting classic like the Vegetable Risotto before trying the gentle heat of our Mexican Rice. If spice has ever felt off-limits before, you can relax with us. Every meal is carefully designed with your comfort in mind; by microdosing FODMAPs, we deliver all the beautiful warmth of our spices while remaining incredibly kind to your gut. No surprises, just meals you'll want to come back to.

Full ingredients and allergen information is listed on each product page and on the pouch packaging itself. Allergens appear in bold within the ingredients list, as required by UK food labelling regulations. See: nobloat.com/pages/allergen-policy.

While No Bloat meals are a brilliant tool for managing IBS, SIBO, and endometriosis-linked symptoms, they’re a wonderful choice for many others.
For those focusing on dieting or weight loss, our meals offer a highly nutritious, calorie-conscious option. Because they are rich in protein and vitamin B12, you get a deeply satisfying meal and all the right goodness, completely free from the heavy bloat often tied to quick convenience foods.
Beyond that, they are perfect for everyday gut wellness. You don’t need a diagnosis to benefit from food that puts your comfort first. If you simply want to be kinder to your digestion, these meals are carefully designed for you.

The Low FODMAP diet is a clinically developed dietary therapy for people with medically diagnosed Irritable Bowel Syndrome (IBS) and other conditions where FODMAP restriction has been shown to be beneficial, including IBS, SIBO (Small Intestinal Bacterial Overgrowth) and certain gastrointestinal symptoms associated with endometriosis.

The Low FODMAP diet is best understood as a three-phase learning process. The goal is to identify your personal triggers and reintroduce as much variety as possible.
Phase 1: Elimination (2–6 weeks): Eliminate high-FODMAP foods for low-FODMAP alternatives to let your symptoms settle. This means using swaps like sourdough spelt instead of standard bread, and garlic-infused oil or asafoetida instead of onion and garlic. Navigating this strict phase can be tricky, which is exactly why No Bloat makes it easy, guaranteeing you have at least one perfectly safe, comforting meal a day with zero guesswork. This brings symptoms under control, so you have a stable baseline for Phase 2
Phase 2: Reintroduction (6–8 weeks): Systematically reintroduce foods one FODMAP subgroup at a time to identify exactly which types, and in what amounts, trigger your symptoms. Because everyone's tolerance is different, this phase creates your personal map, bringing confidence and pleasure back to eating.
Phase 3: Maintenance (ongoing): Build a varied, long-term diet that permanently excludes your specific triggers identified in phase 2. The goal is confident, informed eating.
When dining out, frame your restrictions as an allergy so kitchens take them seriously. To ensure kitchens take your dietary needs seriously, it often helps to frame your restrictions as an allergy. To guarantee a stress-free experience, call ahead with a list of safe ingredients so the chef can easily accommodate you.

Yes. Every No Bloat meal is built from the ground up to support a sensitive gut, backed by years of research and rigorous testing. Earning our Monash University Low FODMAP Certification™ is the final seal of approval on that long exacting process.
Navigating Phase 1 can be tricky, and No Bloat meals are designed to take the guesswork out of your day. But please note: a safe meal cannot cancel out a triggering one. If your lunch is No Bloat but your dinner is high-FODMAP, the elimination process will not work. To establish your calm baseline, every meal counts.

No Bloat meals are the result of years of meticulous research. Every ingredient in every pouch has been carefully selected and proportioned so that the total FODMAP load sits comfortably within safe thresholds, not just at a single serving, but with significant headroom. We have already done the rigorous stacking calculations for you, applying a level of detail that is not easily replicated. In practice, this means you can enjoy multiple No Bloat meals across a day with a very low risk of stacking from the meals themselves.
Stacking refers to the accumulation of small amounts of FODMAPs across multiple ingredients; while each individual food may be low-FODMAP, the combined load can eventually exceed your personal threshold. Where stacking risk remains is in everything else you eat alongside No Bloat. If your other meals or snacks are high-FODMAP, that is where accumulation can occur.

Yes, tolerance can change. IBS is now understood as a disorder of gut-brain interaction, meaning stress, hormonal shifts, ageing, and other life factors can affect how sensitive your gut is at any point in time.
This is why the knowledge gained in Phase 2 is a personal blueprint, not a fixed rulebook. You can always return to Phase 1 ('safe mode') during a flare-up or stressful period, and then re-test foods as your situation changes.
Note:
Psychological approaches like gut-directed hypnotherapy and CBT have strong evidence too. However, these therapies are often ineffective if you don't also address the physical triggers irritating your gut. A healthcare professional can help you work out which combination of approaches is right for you.

Certification guarantees that the meal is low-FODMAP at the recommended serving size, removing the guesswork from your plate. While individual thresholds vary, No Bloat gives you a known quantity that you can rely on.
By ensuring the meal itself is safe, it becomes much easier to identify what else might be affecting you. If symptoms do occur, you can look at other variables, like cumulative stacking or stress, knowing that your meal was built from the ground up to be gut friendly.
Note: Everyone's tolerance is personal. If you're unsure how a meal fits into your plan, start with a smaller portion and increase based on how you feel. Always follow your personal plan and the guidance of your healthcare professional.

Yes. No Bloat meals are designed and rigorously tested with microdosing precision, ensuring that multiple pouches throughout the day carry a very low risk of stacking. This is not an assumption; it is the result of years of dedicated formulation work, subsequently verified by Monash University certification. You can enjoy a No Bloat meal at lunch and another at dinner with complete confidence.
One important note: No Bloat takes care of its part. If you are eating other foods at those meals, they should also be low FODMAP, because no meal, however well designed, can compensate for high-FODMAP choices elsewhere in your day.

No, they are different things. A common misconception is that Low FODMAP means gluten-free. For many people without coeliac disease, the improvement they experience on a gluten-free diet is due to the removal of fructans (a FODMAP found in wheat), not the gluten itself.
You can eat gluten on a Low FODMAP diet, provided the portion is low in fructans. For example, sourdough spelt bread can be low FODMAP in small amounts, even though it contains gluten. A strict gluten-free diet (required for coeliac disease) is different: in coeliac disease, gluten causes intestinal damage, not a FODMAP intolerance.
The Low FODMAP diet is not 'FODMAP-free.'
The goal is to reduce FODMAPs to a tolerable level, then reintroduce as many as possible. You want to eat as many FODMAPs as your gut will allow, because FODMAPs are prebiotic fibres that feed beneficial gut bacteria. Restriction is a tool, not a goal in itself.

Yes. You can subscribe to a regular bundle for automatic delivery, weekly or monthly, based on your needs. Subscribers save on every order. You can pause, skip or cancel at any time with no penalties.
A subscription is particularly useful if you're in Phase 1 or actively managing IBS symptoms, it removes the weekly decision of sourcing low-FODMAP meals and ensures you always have a reliable option to hand.

We currently deliver to the UK, Canada, and the US. Delivery costs and timelines are confirmed at checkout before you place your order. Because shipping details depend on the specific retailer, delivery availability, costs, and lead times are confirmed at checkout on the partner store.
If you are unsure about your region, check the partner site or for more information, you can view our full page.

We want you to love every meal. If something isn't right, whether that's a damaged pouch, an issue with your order, or you're simply not happy, please get in touch and we'll make it right. Our returns policy is detailed on our Shipping & Returns page.