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Low FODMAP Products & Ingredients

Anchovy Paste

Pure anchovy paste is low FODMAP and useful to add savoury flavour to dishes.  Surprisingly it’s equally as good for meat based dishes as fish based ones but do be cautious about adding extra salt!

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Asafoetida powder

Also known as Hing.  This spice is used to give a great oniony taste to dishes and works particularly well in Indian cuisine.

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Buckwheat

Despite the name, buckwheat is a seed rather than a grain and is suitable on the low FODMAP diet. It can be used as a flour in gallettes and baked goods or whole as a cereal or an alternative to pearl barley or pulses.

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Chives

Chives are a fantastic low FODMAP alternative to onions and are used in a lot of our recipes. Chives are super easy to grow on the window sill or for a really convenient option, dried chives can make a good alternative.

Grow your own

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Garlic infused oil

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

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Gluten & wheat free flour

Most self-raising and plain gluten free flour can be used to substitute for wheat flour on the low FODMAP diet.

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Gluten & wheat free bread

Some gluten / wheat free bread can be used to substitute for wheat bread on the low FODMAP diet.  It is important to check the ingredients lists for FODMAPs other than wheat that might be included.

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Gluten & wheat free pasta

Most gluten / wheat free pasta can be used to substitute for wheat pasta on the low FODMAP diet.  Please note spelt pasta is not suitable fo the low FODMAP diet.

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Gluten & wheat free breakfast cereals

Many rice, maize and oat based cereals are suitabe on the low FODMAP diet but care must be taken to ensure that other high FODMAP ingredients (such as dried fruit in excess) have not been added.

Gluten & wheat free biscuits and cakes

Many gluten and wheat free biscuits and cakes are suitabe on the low FODMAP diet but care must be taken to ensure that other high FODMAP ingredients (such as dried fruit in excess) have not been added.

Lactose

Lactose is a sugar found in all mammalian milks (cow / goat / sheep / camel (yes you can buy it!) etc..) Some people are less able to digest lactose as they make too little of the enzyme lactase. For these people lactose is not absorbed in the small bowel and can travel into the large bowel were it is fermented by bacteria.

Lactose free Milk

Lactose free milk is usually cow milk with the lactose removed. It tastes much the same as the milk in its usual state and is a great alternative on the low FODMAP diet.

Rice milk or almond 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. Soya milk made from soya beans is higher in FODMAPS as it contains some GOS and should be used in portions of no more than 60mls. Soya milk made from soya protein is low FODMAP. Make sure you choose unsweetened versions without any added FODMAPs such as inulin or apple juice

Miso Paste

Miso paste is produced through the fermentation of soya beans, therefore rendering them lower in FODMAPs. Miso paste provides an excellent savoury base for soups and stocks.

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Quinoa

Quinoa is simple to prepare and makes a great low FODMAP alternative to cous cous.

Rice or Buckwheat noodles

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

Spelt Sourdough

Spelt is an ancient type of wheat which naturally has a lower fermentable carbohydrate content. Combined with a sourdough process it makes a great low FODMAP bread. Please note spelt is not gluten-free and is not suitable for a gluten-free diet.

Sourdough refers to a traditional breadmaking process using a wild strain of yeast combined with naturally occuring bacteria to provide the fermentation.  Due to the longer and more comprehensive fermentation this process provides greater breakdown of fermentable carbohydrates which otherwise act as FODMAPs in the diet.  This is why only sourdough bread made from pure spelt flour is suitable on the low FODMAP diet.

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.  Another great tip is to re-plant  the white bottoms of the spring onions in a pot of earth on the window sill to get a new crop of green tops in no time!

Grow your own

Stock

Plain broth (or stock cubes) without any high FODMAP ingredients such as onion or garlic can be hard to come by, if in doubt make your own!

 

 

 

Many products suitable for the low FODMAP diet can be purchased from your local supermarket.  The links on this page may be sponsored and are provided as examples for information and for convenience only and are not meant as an endorsement of any product in particular.  To this end, where possible links to a range of manufacturers and products has been provided.

These links were correct at the time of creation.  No responsibility is taken for change of product, change of ingredients or products out of stock.  We will endeavour to keep links up to date where possible.