* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Low FODMAP focaccia bread is absolutely delicious and surprisingly easy to make! You can stir all the ingredients together and pop the mixture into a cake pan. I flavoured the focaccia bread with an Italian inspired mixture of herbs and roasted red peppers (I didn’t have any sundried tomatoes on hand). This bread is beautiful dipped in oil or with low FODMAP roasted red pepper hummus. It is best eaten on the day, otherwise warm the bread in the oven under the grill for a few minutes before eating.
Note on Sundried Tomatoes: Sundried tomatoes can contain moderate levels of fructose depending on the serving size. They can be low FODMAP at a serving size of 8g per serve. The entire loaf only contains 4 tablespoons of sundried tomatoes or roasted red peppers, which is well within the safe low FODMAP levels when divided between 10 serves.
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.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.
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.
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.