Asafoetida powder

Also known as Hing. Warning: this also has the nickname Devil’s Dung. Although it can give a great onion flavour to dishes its smell in the uncooked form leaves a lot to be desired.  Be prepared to open the windows when cooking with this!

Garlic infused oil

This can be bought at most delicatessens and gives a great garlic flavour to low FODMAP dishes without the FODMAP content.

Gluten / wheat free flour

Self-raising and plain flour can now be bought in most larger supermarkets and local health-food shops.

Gluten /wheat free pasta and bread

Again, a variety of brands can now be bought in most larger supermarkets and local health-food shops.

Oat milk

Oat milk with added calcium is a great alternative to dairy if you’re restricting lactose. Make sure you choose unsweetened versions without any added FODMAPs such as inulin or apple juice.

Rice noodles

Make sure the noodles you choose are made with rice flour only as some can have wheat flour added.

Rice milk

Rice milk with added calcium is a great alternative to dairy if you’re restricting lactose. Make sure you choose unsweetened versions without any added FODMAPs such as inulin or apple juice.

Soya Milk

Soya milk with added calcium is a great alternative to dairy if you’re restricting lactose. Make sure you choose unsweetened versions without any added FODMAPs such as inulin or apple juice.

Spring onions

Only the green part of the spring onion is low in FODMAPs so make sure this is the only part of the it you use. It’s a good idea to wash the spring onions carefully before you use them as the green parts are sometimes a bit dusty.

Stock

Plain broth (or stock cubes) without any FODMAP ingredients such as onion or garlic can be hard to come by, if in doubt make your own by boiling Sundays roast bones in water with ½ a teaspoon of salt, 1 stick of celery (no more) and carrots for and hour with the lid on. Then strain out the bits and discard, chill the liquid and freeze in tubs or bags for use later. For a quick fix, replace stock with soya sauce, thai fish sauce or miso paste.