Bowl of low FODMAP smoked mackerel and potato salad.

What we love about this low FODMAP lunch

If you're tired of "sad" salads that leave you hungry an hour later, this recipe is for you. It combines the healthy omega-3 fats of smoked mackerel with the slow-release energy of baby potatoes and eggs. Most shop-bought potato salads are a "no-go" for IBS sufferers due to hidden onion or garlic in the mayo; this version uses fresh chives and lemon zest to provide that essential zing without the digestive aftermath.

Dietitian Approved: This recipe is from the IBS Coach: FODMAP Diet Plan app. The beginner friendly, complete fodmap plan to feel good again. We highly recommend it.

Batch Cook Friendly: This salad is exceptionally robust. You can boil the potatoes and eggs ahead of time, making it a 5-minute assembly job during a busy work week.

Why it’s an IBS Friendly Recipe

The Onion Alternative: We use the green parts of fresh chives. These contain the aromatic compounds that provide an onion-like flavour but are low in the fructans that typically cause bloating and gas.

Low-Fructose Red Peppers: While green peppers are often the go-to, red bell peppers are also low FODMAP in generous portions. They provide a sweet crunch and essential Vitamin C without irritating the gut.

Safe Seafood: Smoked mackerel is naturally low FODMAP. It’s an excellent source of protein and Vitamin D, which is often deficient in those following restrictive diets.

Watercress for Digestion: Watercress is a "bitter green" that can help stimulate digestive enzymes. It’s a low FODMAP alternative to large portions of cabbage or kale which can be tougher on sensitive systems.

Smoked Mackerel Potato Salad Low FODMAP Ingredients

Serves: 4

Total Time: 20 minutes

Difficulty: Easy

1000g Baby Potatoes
4 Smoked Mackerel Fillets
4 Large Eggs
100g Fresh Watercress
2 Red Bell Peppers
0.5 bunch Fresh Chives
4 tbsp Mayonnaise (check for no garlic/onion)
2 tbsp Lemon Juice
2 tbsp Lemon Zest
2 tbsp Olive Oil
Salt and Pepper to taste

Step By Step Instructions

1.Slice the baby potatoes in half lengthways. Place them in a deep pot of salted boiling water and simmer for 15–20 minutes until tender.

2. While the potatoes simmer, bring a small pot of water to the boil. Carefully add the eggs and boil for 6 ½ minutes (for a slightly jammy yolk). Drain immediately and cool under cold running water. Peel and halve..

3. Finely chop the chives. Slice the red peppers into long, thin strips.

4. Once the potatoes are cooked, drain and return them to the warm pot. Add the olive oil, half of the chopped chives, the lemon zest, and a generous pinch of salt and pepper. Stir gently to coat.

5. In a small bowl, combine the mayonnaise, lemon juice, and the remaining chives. Season with salt and pepper and mix until smooth.

6. Remove and discard the skin from the smoked mackerel. Use your hands or a fork to flake the fillets into bite-sized pieces, checking for any small bones.

7. Arrange a bed of watercress on each plate. Pile on the seasoned potatoes, red pepper strips, and flaked mackerel.

8. Top each salad with two egg halves and drizzle over the creamy lemon-chive dressing.

For more recipes like this, get the IBS Coach: FODMAP Diet Plan app.

Frequently asked Low FODMAP Questions

Standard mayonnaise is usually safe as it’s an emulsion of oil, egg, and vinegar. However, many "light" or "premium" versions add garlic or onion powder for flavour. Always check the label. If it just says "spices" or "natural flavours," it may be best to stick to a brand that explicitly lists its ingredients.
Yes, canned mackerel in olive oil or brine works well, though the flavour is less intense than smoked fillets. Ensure you drain it thoroughly before flaking.