Buying Tips

Buy gluten free burger buns, bread, and wraps that do not contain any high FODMAP ingredients like inulin/chicory root fibre, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.

Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.

Buy normal burger buns for family members who are not on the low FODMAP diet.

Red cabbage sauerkraut is low FODMAP in 1/2 cup serves and contains moderate FODMAPs in 1 cup serves. If you can't find it in the supermarket you can make it yourself, recipe using our red cabbage sauerkraut recipe. Be aware that sauerkraut made from common (white) cabbage is high FODMAP if you have more than a tablespoon, so make sure you avoid that during the elimination phase. 

When choosing your corned beef/silverside make sure the brine does not contain onion, garlic or other high FODMAP ingredients.

Check your corned beef has not been cooked with onion or garlic. Or make your own cooked corned beef at home (it's super easy). Try scheduling our Slow Cooked Corned Beef with Mustard Sauce for dinner and use the leftovers for lunch.

Check your mustard does not contain onion or garlic powder.

Choose a mayonnaise that does not include onion or garlic powder. We like using Best Foods Mayonnaise (Lite or regular). If you are a meal plan member you can also grab the recipe for our egg free mayonnaise here.

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.