A tasty low Fodmap winter warmer


Looking for a hearty dish you can make for friends and family – AND digest? I love this tasty winter  low Fodmap dish cooked from scratch with all natural ingredients. The traditional version of beef bourguignon is made with wine. I find this makes a very strong sauce, so I make it with Stella Artois beer.

It is best to prepare it the day before and put it in the fridge overnight. It takes a long cook (3 hrs) simmering lightly on the stove. Or half that time in a pressure cooker (but I found mine tended to get stuck to the bottom).

I like this dish because it is particularly versatile and low Fodmap. You can make it with wine or beer, and substitute any of the vegetables in the recipe with those you tolerate the best. And you can heat it up the next day and it’s just as tasty.

You will need:

An iron cooking pot with a lid (or pressure cooker or similar)

1 kg of bourgignon steak (or good stewing steak) from your butcher

3 disks of bone marrow bones from your butcher

You will stir in the cooked marrow into the sauce. It is full of beneficial fatty acids that can help to repair leaky gut. The Dr Axe website explains that “Collagen/gelatin and the amino acids proline, glutamine and arginine (from simmered bone marrow) help seal any openings in the gut lining and support gut integrity” So it’s a great idea to include this if you can.

5 slices of bacon from your butcher, cut into strips (you can buy this from a supermarket, but industrially processed bacon has undesirable added colourings and preservatives).

5 organic carrots from your local market

The green parts of 5 organic leeks chopped into rounds (The green part of leeks is said to be low Fodmap, but not the white part. You can substitute cubes of red pepper if you prefer)

2 Knorr Stock pots

1 litre (2 pints) of lager (Stella Artois) As a drink carbonated beer can irritate the gut, but when used in a sauce is generally well tolerated.

A few bay leaves and a couple of sprigs of rosemary (fresh or dried)

Quinoa as a low Fodmap side dish


A traditional bourguignon is left to chill in a marinade overnight to improve tenderness and taste. You don’t have to do this, but it will improve the dish.

The day before: Dice the meat into easy to eat cubes. Put it in the cooking put along with the bone marrow and small strips of bacon. Chop the main veg into rounds ad add that. Add the stock pots, the beer and the herbs.

Leave overnight in the fridge.

The next day, remove from the fridge. Bring to the boil on the stove, then reduce to a minimal flame and lightly simmer for 3 hours, stirring occasionally.

Add the end of cooking, remove the bone marrow and scoop out the marrow with a knife. Add it to the sauce and stir well.


(If where you live you are currently in the height of summer, try this article on summer digestion).