* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Low FODMAP creamy mashed potato with homemade gravy is my idea of the perfect comfort food. I love how the mashed potato just melts in your mouth and the homemade gravy makes it super tasty.
Check that the cornflour (corn starch) is made from maize and not wheat.
Garlic infused oil is found in the oil section of your local supermarket. It should be clear with no floating bits of garlic. You can also make garlic infused oil at home by frying garlic cloves in cooking oil, until they are golden and fragrant (then remove the garlic before you continue cooking your meal). This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Monash University have tested Worcestershire sauce and it is low FODMAP, despite containing small amounts of onion and garlic. The sauce is low FODMAP because the onion and garlic are fermented during the manufacturing process which reduces the FODMAP levels.
If possible choose a chicken or vegetable boullion powder that is FODMAP approved. We used Massel Stock Powder Chicken Style which is tested and approved by Monash FODMAP. If your product hasn't been tested, then choose a stock powder that doesn't include onion or garlic powder.
Buy a gluten free Worcestershire sauce or substitute 1 tablespoon gluten free soy sauce, 1/4 teaspoon Chinese five spice, and 1/2 tsp brown sugar for every tablespoon of Worcestershire sauce. Often the ingredient labels don't state they are gluten free, so if the ingredients look safe then ring the manufacturer to confirm.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.