Buying Tips

Choose a bunch of spring onions (green onions/scallions) with long green leaves. We use the green leaves in our recipes because they are lower in FODMAPs than the white bulb, allowing you to use larger amounts during the first phase of the low FODMAP diet. Once you have harvested the green leaves, place the bulb in a glass of water on the windowsill. The leaves will reshoot and you can harvest them again.

Lemon zest is made by finely grating the yellow outer peel of a fresh lemon. Use a fresh lemon for both the zest and the juice.

Choose a lactose free yoghurt that does not contain inulin (chicory root), high FODMAP sweeteners such as honey, agave syrup, fructose, fructose-glucose syrup or high fructose corn syrup, fruit juice or high FODMAP fruit.

Choose a mayonnaise that does not contain onion or garlic powder. We like using Best Foods Mayonnaise (regular or lite). If you need a vegan or egg free mayonnaise, then try our vegan mayonnaise.

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.

Gluten Free Tips

If you have coeliac disease or are highly sensitive to gluten, check that packaged foods, processed meats (such as bacon), nuts, seeds and dried fruit do not carry a precautionary gluten statement. If you are following the low FODMAP diet alone, you do not need to worry about this.

Dairy Free Tips

Butter is naturally low FODMAP. If you need a dairy free alternative, choose a dairy free spread or olive oil spread.