So you’ve just been told you need to start the low FODMAP diet, and now you’re wondering what on earth to eat. Here are some helpful products from the grocery store to get you started and make meal times a breeze!
1. Garlic Infused Olive Oil
This product makes the elimination stage of the diet bearable. It can be used anywhere that you could normally use garlic – in a bolognaise sauce, a stir fry, even in low FODMAP hommus! Look for a brand that uses garlic oil in the ingredients, not whole cloves. I tend to use Cobram Estate Garlic Infused Olive Oil, which is available at Coles and Woolworths.
2. Low FODMAP Bread
Bread isn’t strictly off limits on the low FODMAP diet, in fact most breads are low FODMAP at one slice. However if you’re wanting a sandwich or more than one slice of bread, you’ll be needing to find a low FODMAP option. Store these in the freezer so you have a tummy-friendly bread option at a moment’s notice.
- Helga’s Lower Carb bread is sold at Coles and Woolworths, and the 5 Seeds and Wholemeal & Seed Varieties are both low FODMAP at 2 slices.
- Brumby’s Quinoa and Linseed Loaf is low FODMAP at 2 slices. They also have a low FODMAP roll option.
- Baker’s Delight LowFOD Loaf is low FODMAP at 2 slices.
3. Low FODMAP Pasta
For many of us, spaghetti bolognaise is a week night staple. You can keep it on the menu by ditching the garlic and replacing with garlic-infused olive oil, skipping the onion, and replacing your regular pasta with gluten free. Note that gluten is not a FODMAP, but you need to watch your pasta serving as it is high in oligos (fructans) at 1 cup cooked. Hence, I recommend a gluten free option to ensure you’re adequately fed! Choose a gluten free option that is made from quinoa, rice or corn. The Barilla gluten free range tastes just like the real deal, which means you aren’t cooking a different pasta for each member of the family. It’s sold at Coles and Woolies.
4. Rice
Rice is naturally low FODMAP and a great option to fill you up! You don’t need to buy any special varieties here, just choose whatever variety works for the meal you’re cooking – short grain, long grain, basmati, brown, arborio. They’re all great options!
5. Low FODMAP Sauces
Many commercially-available pasta sauces and other sauces are high FODMAP. While it’s always going to be more cost-effective (and delicious) to cook from scratch, these are some good options to keep in your pantry so you can throw a meal together at a moment’s notice:
- Leggo’s Classic Tomato with Chunky Tomato & Herbs (only available at Woolworths)
- FODMAPPed for You pasta, curry and stir fry sauces (only available at Coles, in the health food section)
- FodShop also have a range on products you can order straight to your door
6. Low FODMAP Breakfast Cereal
If you’re a muesli lover you will need to find a new option for breakfast. But never fear, there are lots of great options for you.
- Rolled oats, any brand – plain rolled oats are low FODMAP at ½ cup (raw) servings
- Gluten Free Weetbix taste just like the real deal, but are low FODMAP at higher doses. Find them in the cereal aisle at Coles and Woolworths
- Carman’s Original Fruit Free Muesli is found at Coles and Woolworths and is low FODMAP at 1/3 cup servings
- Carman’s Super Berry Cranberry, Blueberry & Goji Muesli is also low FODMAP at 1/3 cup servings
Disclaimer: I am not affiliated (financially or otherwise) with any of the above brands and receive no compensation for my recommendations. All opinions are my own.
