Coming to terms with the fact that you can’t eat onion or garlic whilst following a low FODMAP diet is often the most challenging aspect of the whole process... Thankfully Cobram Estate has our backs! They’ve infused their oils with our favourite flavours whilst remaining FODMAP friendly. This means we can enjoy those tastes and aromas without having an upset tummy afterward!
These are an absolute pantry staple for everyone – delicious, natural and FODMAP friendly. We use them as a base for lots of dishes – you can even have them on their own as a soup. They’re also gluten free and vegan-friendly (even the chicken and beef flavours).
Foddies is a specialty food brand that produces a range of low FODMAP, gluten-free, and other healthy, free-from foods, which is amazing for all those with food intolerances. Their pasta sauces are an absolute saviour on the low FODMAP diet, especially if you're intolerant to fructans, as most pasta sauces contain onion and garlic.
Orgran is one of the most trusted brands for those with special diet requirements - from gluten and wheat to egg and dairy, even nut and soy, you can trust they’ve made something to fit you. They stock over 30 FODMAP-friendly products that are also Kosher and vegan-friendly. Our favourite is their pasta range (because who doesn’t love pasta). You can’t even tell it’s free from anything! It tastes just like pasta. Enough said.
If you thought wheat and wheat products were a no-go on the low FODMAP diet, think again! Lo-Fo Pantry’s low FODMAP flour means you can cook and eat what you love without compromising a happy tummy. Their 100% Australian wheat flour is milled to remove the fructans in a world-first wet extraction process. It’s soft, silky, and certified FODMAP friendly. It’s important to note that this flour is not gluten-free and therefore not suitable for people with coeliac disease or gluten sensitivities.
Low FODMAP yogurt must be both low in lactose and not contain any other high FODMAP additives or flavours. Chobani is naturally lower in lactose compared to many other dairy yogurts due to the straining and fermentation processes and the addition of an enzyme (lactase) to some products. This helps to digest any of the leftover high FODMAP sugar lactose, making it FODMAP friendly and easy on the tummy. Just be careful of some high FODMAP flavours, like mango. Yogurt is a great source of protein, calcium, and probiotics which keep your gut happy and support healthy digestion.
Alpine Breads have three amazing FODMAP-friendly sourdough loaves. Traditional sourdough processing techniques reduce FODMAP content via fermentation, which makes it easier to digest than other breads. It’s also high in prebiotic- and probiotic-like properties which not only eases digestion but improves overall gut health.
An Australian classic. For those of you who aren’t familiar with Vegemite, it is a rich and salty savoury spread made from brewer’s yeast. There are Gluten Free and reduced salt versions which are great for people with coeliac disease or high blood pressure, respectively. Vegemite is a great source of B vitamins, which have been linked to numerous health benefits, such as improved brain function, reduced fatigue, anxiety, stress, and even heart disease risk.
This mix is a convenient blend of all our favourite seeds without any added sugar, fruit, or sweeteners. It makes the perfect addition to any smoothie, yogurt or salad bowl. Such a great way to increase your fibre, antioxidants, protein, and healthy fat intake! All of which have beneficial effects on our overall health.
A little bit of a shameless plug, but how can we not?! Our bars are the only certified FODMAP friendly protein bars in Australia. Made from wholesome, natural, and organic ingredients, our bars are plant-based and gluten-free so they’re suitable for everyone. They’re easy on the tummy, taste absolutely incredible, and are super convenient, so you’re free to continue living your best life!