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Low FODMAP 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. 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!

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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

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.

Lactose

Lactose is a sugar found in all mammalian milks (cow / goat / sheep / camel 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 cow (or sheep or goat or camel…) 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.

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 and can be purchased from most supermarkets or Asian 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 or Buckwheat noodles

Make sure the noodles you choose are made with rice or buckwheat 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.

Sourdough

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.

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.

Spelt

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.

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!

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!