To get you started, the Everyday Nutrition dietitians have complied a list of 10 great low FODMAP supermarket foods that you can confidently throw in your shopping trolley:
(F)= Low FODMAP certified
(I) = low FODMAP by ingredient
1. FODMAPPED for You (F)
The top of our list are the FODMAPPED for You range. This is the world’s first dedicated low FODMAP range of sauces, stocks and soups. They are super easy to just open and enjoy or if you’re feeling creative are a great starting point for recipes like this recipe for Crispy Chicken with Green Curry from Alana at A Little Bit Yummy
FODMAPPED for you sauces are available in supermarkets and online in Australia, New Zealand, USA, Canada.
Photo credit: FODMAPPED for YOU
3. Kez’s Kitchen cookies. (F)
We all need a sweet treat occasionally, but that doesn’t mean you should end up in tracksuit pants feeling miserable. Kez’s kitchen agree that we all need that moment of bliss, and that food intolerances shouldn’t get in the way of flavours. Their certified FODMAP Friendly cookies are all of that, blissful, flavourful & low FODMAP. Everyone has their own favourite, master 9 loves the melting moments & my personal favourite is the Florentines.
Photo credit: Kez's kitchen
7. Masterfoods "Portuguese Seasoning" (I)
This has got to be one of the only seasoning mixes with neither onion nor garlic. It does have a spicy kick, so if you don’t like that use it sparingly. I use it as a spice rub for BBQ chicken, but it is just as good with fish or when creating burger patties.
photo credit: masterfoods
9. Tofutti "Better Than Cream Cheese" (I)
This is a great option for those who are vegan or dairy free as well as low FODMAP. It does actually taste like cream cheese and is delicious as a base for a dip or on a bagel with smoked salmon. Compared to its dairy based counterparts, Tofutti “cream cheese” is lower in fat and sodium and contains no cholesterol. Soy can be a little confusing when it comes to FODMAPs. Its good to note that FODMAPs are types of carbohydrates. If the protein has been “isolated” (as seen in this product) it does not contain any FODMAPs.
Photo credit: Tofutti
10. Ayam "Teriyaki Sauce" (I)
We love Japanese food and this sauce is a staple in our kitchens. It’s gluten free and contains no high FODMAP nasties like onion or garlic. I use it on chicken, fish or a stir fry to add some Japanese flair without the tummy ache afterwards.
Photo credit: Ayam
For more great low FODMAP finds, check out this visual guide by FODMAP Life and Everyday Nutrition covering low FODMAP products found in the USA, Australia and New Zealand.
Joanna & Marnie are gut health expert dietitians with the knowledge and skills to support you with personalised advice and gut health solutions. We consult privately in Melbourne’s inner South East and via Skype. To make an appointment or seek advice, you can call any of the consulting rooms directly or email us at firstname.lastname@example.org
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At Everyday Nutrition, our dietitians combine the very latest in nutrition science with extensive medical experience, enabling you to develop practical everyday strategies that will optimise health and well-being.
We aim to empower people to make the most of life and learn what new foods they can enjoy, rather then feeling like they are missing out.
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MDiet | Grad Cert Nutrition | BHSc
Accredited Practising Dietitian
MDiet | BSc (nutrition)
Accredited Practising Dietitian
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