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.

Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. 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 and discard 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.

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.

Monash University has 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 you are vegan then choose a Worcestershire sauce that does not contain animal products.

Buy a bunch of spring onions/scallions with long green leaves. You can use the green leaves in your low FODMAP meals, just make sure you avoid using the white stem and lime green stems as these are high FODMAP. Once you've harvested the leaves pop the spring onion/scallion bulbs into a glass of water on the window sill. The leaves will reshoot so you can harvest them again.

Make your lemon juice and lemon zest from fresh lemon.

Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.

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

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.

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

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.