Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.

You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.

Choose a leek with long green leaves, as these are the low FODMAP part of the vegetable. The white and light green bulb can need to be limited on the first phase of the low FODMAP diet.

Once you've harvested the green leaves, place the remaining leek bulb in a glass of water on a windowsill. The leaves will regrow, allowing you to harvest them again.

Choose wheat or spelt sourdough bread. Avoid products that contain high FODMAP ingredients such as inulin, apple or pear juice, apple fibre, fruit juice concentrate, honey or high fructose corn syrup. If choosing a gluten free bread, avoid products that contain amaranth flour, lupin flour, chickpea (besan/gram/garbanzo bean) flour, lentil flour or large amounts of soy flour or coconut flour.