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What are FODMAPs?
‘FODMAP’ is an acronym which stands for ‘Fermentable Oligosaccharides, Dissacharides, Monosaccharides & Polyols’; the names of different groups of poorly-absorbed short-chain sugars, including not only fructose and lactose, but also molecules called fructans, galactooligosaccharides (GOS) and sugar alcohols, like sorbitol and mannitol.
Why should I be concerned about FODMAPs?
When consumed in food or drink, FODMAPs can be poorly absorbed in the small intestine, continuing their path along the gastrointestinal tract until they reach the large intestine, where these 2 things can happen:
These 2 processes can trigger undesirable symptoms like flatulence, bloating, diarrhoea, constipation or a combination of both.
What does a FODMAP diet involve, and is it for me?
There are 3 phases of the FODMAP diet, which include the following:
The low FODMAP diet has proven the most effective way to relieve symptoms of irritable bowel syndrome (IBS), with up to 85% of patients following the diet experiencing symptom relief. A low FODMAP diet is recommended as a preferred treatment for IBS.
How do I know if I have IBS?
If you struggle with ongoing gut disturbance that is affecting your quality of life, you must make it a priority to visit your doctor.
How do I know if a low FODMAP diet is for me?
Make it a priority to see a Dietitian to get a clinical assessment for the requirement for commencing a low FODMAP diet. Do not make any changes to your diet without first seeking expert advice and supervision.
We've ended the search for a low FODMAP protein powder, with this fantastic chemical free hemp protein powder, packed full of the health benefits from the most nutrient complete source of plant protein - hemp!
Serve size: 28g per serve is low FODMAP.
Ingredients: Chemical Free Milled Hemp Seed.
In stock
$32.95
$31.95
Seitz Gluten free Kid’s Pasta is the perfect choice if looking for a low FODMAP pasta option for the kiddies.These dinosaur themed pasta are cute and are paired perfectly with a lovely low FODMAP bolognaise sauce.
Serve size: 100g per serve is low FODMAP.
Ingredients: Organic corn flour, organic rice flour. May contain traces of soy & egg.
In stock
$5.95
Make your toast a little bit special this morning with the little brown jewel the book of Genesis calls 'the best of fruits'. If almond is your thing you'll be jumping up and down for Alfie's All Natural Almond Butter, for the discerning breakfaster. Made from nothing but the finest Australian grown almonds, dry roasted to bring out their tasty oils and then ground up right here in Melbourne for your buttery pleasure.
Serving size: A 20g serve is low FODMAP.
Ingredients: Dry roasted almonds (100%).
In stock
$8.50
For those who like it rough. If you like a bit of texture on your toast, you'll get a kick out of feeling your knife rumble as you spread it along.
Alfie's All Natural Crunchy Peanut Butter contains nothing but a crop of the finest dry roasted Australian grown peanuts, ground fresh big n' chunky right here in Melbourne.
Serving size: A 20g serve is low FODMAP.
Ingredients: Dry-roasted peanuts (100%)
In stock
$6.50
From soil to stomach, sleep easy knowing you've made the right choices with Alfie's All Natural Organic Almond Butter. Made from nothing but the finest Australian grown organic almonds, dry roasted to bring out their natural goodness and crushed up in our Melbourne nut mill with no funny business on the side.
Serving size: A 20g serve is low FODMAP.
Ingredients: Dry roasted organic almonds (100%).
In stock
$11.50
Thousands of students worldwide have demonstrated that a person can, and perhaps should, subsist off peanut butter alone. Alfie's classic smooth peanut butter is for those sick of wasting precious energy chewing their food.
This velvety spread, made from nothing but the finest dry roasted Australian grown peanuts, is so buttery smooth we guarantee you'll find yourself a little more excited than you'd care to admit.
In stock
$6.50
Naturally sweet, the raw cashews in Artisana's smooth and creamy puree have a complex, yet subtle character. Add this delicious cashew butter to smoothies, or even top your Yes You Can pancakes with it!
Available below in 33g pouches, in a 5pk or 10pk.
Serve size: 10g per serve is low FODMAP (1/3 of a pouch is low FODMAP)
Ingredients: 100% Organic Raw Cashews
In stock
Quantity
1 sachet 5 sachets 10 sachets (1 box)$2.25
If you enjoy baking, or you don't, it's possible for any low FODMAPper to bake their day confidently, with this baking essentials hamper.
Don't spend hours browsing the supermarket baking aisle, when you can literally 'take the cake' with this economical mix of low FODMAP flours & baking mixes, including cake, cupcake, pancake and bread mixes, to give you an even spread of variety and delicious indulgence.
Included:
1 x Orgran Gluten Free Self Raising Flour (500g)
1 x Orgran Gluten Free All Purpose Plain Flour (500g)
1 x Naturally Good Chocolate Mud Cake Mix (450g)
1 x Yes You Can Banana Bread Mix (450g)
1 x Yes You Can Red Velvet Cupcake Mix (450g)
1 x Yes You Can Ancient Grains Pancake Mix (280g)
1 x Well & Good Marble Cake Mix (460g)
1 x Well & Good Vanilla Cupcake Mix (510g)
1 x Simply Wize Crusty Bread Mix (350g)
Out of stock
$49.94
$44.99
A very handy A5 Food & Symptom Diary with 4 months' worth of pages to record and track your food intake as well as your symptoms, with quick reference side bars to log how you felt that day – making it easy to look back and find patterns between your symptoms and food in your diet.
Also includes diary tables for the re-introduction stage of the Low FODMAP Diet and a useful reference table of safe levels of foods.
Bring your journal with you to your consultation with your FODMAP expert dietitian, who will work with you to ascertain your FODMAP triggers, and how to troubleshoot.
In stock
$24.99
This pancake mix enables you to make light and fluffy pancakes everyone will enjoy. Use any kind of milk - soy, rice, almond or cow (lactose free) - that is suitable for your diet.
Serving suggestion: Pair with Pacific Foods low FODMAP chocolate or vanilla flavoured almond milk for a delicious spin on the usual favourite!
Serve size:
Ingredients: Potato starch, whole grain sweet white sorghum flour, tapioca flour, whole grain corn flour, evaporated cane juice, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), baking soda, sea salt (magnesium carbonate as flowing agent), xanthan gum *Manufactured in a facility that also uses tree nuts and soy*
In stock
$10.99
$10.49
Gluten free macaroni is perfect for pasta bakes and macaroni cheese.
As this product is wheat free, it does not contain fructans, the main FODMAP of concern in wheat and wheat products. This macaroni is also gluten free, so it is safe for those with gluten hypersensitivity and coeliac disease requiring a strict gluten free diet.
Serve size: 62.5g per serve is low FODMAP.
Ingredients: Rice flour (87%), maize flour (13%).
Out of stock
$3.40 Sold out
You can trust Buontempo pastas for all your and your family's dietary needs.
As this product is wheat free, it does not contain fructans, the main FODMAP of concern in wheat and wheat products. This macaroni is also gluten free, so it is safe for those with gluten hypersensitivity and coeliac disease requiring a strict gluten free diet.
Serve size: 62.5g is low FODMAP.
Ingredients: Rice Flour (87%), Maize Flour (13%).In stock
$1.90
Gluten free rice shells are perfect for a low FODMAP pasta salad or bolognese.
As this product is wheat free, it does not contain fructans, the main FODMAP of concern in wheat and wheat products. This macaroni is also gluten free, so it is safe for those with gluten hypersensitivity and coeliac disease requiring a strict gluten free diet.
Serve size: 62.5g per serve is low FODMAP.
Ingredients: Rice flour (87%), maize flour (13%).
In stock
$1.90
You can trust Buontempo pastas for all your and your family's dietary needs.
As this product is wheat free, it does not contain fructans, the main FODMAP of concern in wheat and wheat products. This macaroni is also gluten free, so it is safe for those with gluten hypersensitivity and coeliac disease requiring a strict gluten free diet.
Serve size: 62.5g per serve is low FODMAP.
Ingredients: Corn Flour (79.8%), Rice Flour (19.7%), Monoglyceride from Vegetable.
In stock
$3.99
You can trust Buontempo pastas for all your and your family's dietary needs.
As this product is wheat free, it does not contain fructans, the main FODMAP of concern in wheat and wheat products. This macaroni is also gluten free, so it is safe for those with gluten hypersensitivity and coeliac disease requiring a strict gluten free diet.
Serve size: 62.5g is low FODMAP.
Ingredients: Rice Flour (87%), Maize Flour (13%).In stock
Size
250g 500g$1.89
Buckwheat Pancake Shaker Mix mean lazy Sunday low FODMAP brekkies made simple! Delicious, easy to prepare, and best of all, low FODMAP, the pancakes you'll make are so delicious. It's a no-brainer, but remember to serve with lactose free ice cream or cream for a yummy dessert! Drool!
Serving size: Each 37.5g serve of pancake mix is low FODMAP.
Ingredients: Buckwheat flour (30%), Sugar, Rice Flour, Tapioca Starch, Maize Flour, Gluten Free Raising Agent (450,500), Salt, Cassia.
Out of stock
$4.20 Sold out
Finally a low FODMAP cannelloni that everyone can enjoy! These tasty tubes are simply filled with your favourite low FODMAP filling, like lactose free ricotta and delicious spinach. Did we mention how yummy they are when we top them with thick, rich garlic & onion-free tomato passata, and bitey parmesan & stringy mozzarella? Bellissima!
Serve size: Each 62.5g serve is low FODMAP.
Ingredients: White Rice Flour (oryza sativa), Potato Starch, Tapioca Flour, Maize Flour, Vegetable Gum (405)
Recipe Tip: Click here to find our favourite low FODMAP cannelloni recipe, using Fussy Fodmapper's famous low FODMAP ricotta cheese!
In stock
$3.95
Casalare Gluten Free Rice Crumbs have been given the 'thumbs up' for their quality and use in place of regular bread crumbs. Did we mention our Nutritionists deem this guy FODMAP friendly too?
Here's why; they're made from puffed medium grain rice. That's all! Just rice ground into crumbs. They're the best thing since (gluten free) sliced bread, the solution for all your meat coating needs. Whether, baking or frying, these rice crumbs give a wonderful crispy golden brown coating. Why not use for desserts that have a Crumb base?
Serving size: 110g per serve is low FODMAP.
Ingredients: Ground Puffed White Rice (Rice Flour, Salt, Rice Bran)
In stock
$7.20
Low FODMAP and gluten free lasagne sheets! Yes, the impossible has indeed been made possible, thanks to Casalare who are really are the leaders in low FODMAP meals made easy and delicious.
No pre-cooking required with these lasagne sheets, simply layer with your favourite low FODMAP cooking sauce, like FODMAPPED for you! Slow Roasted Vegetable Tomato Sauce, shredded cheese, baby spinach, and eggplant*, and bake 45 mins approx.
Dinner is done!
Serve size: 50g per serve is low FODMAP.
Ingredients: White Rice Flour (oryza sativa), Potato Starch, Tapioca Flour, Maize Flour, Vegetable Gum (405)
In stock
$6.10
Quinoa is an extremely nutritious low FODMAP grain added to many gluten free and low FODMAP pastas. The addition of quinoa creates a great texture and taste.
This product is suitable for vegetarians and healthy eaters, use Casalare quinoa elbows to cook pasta dishes that will not only taste delicious, but that your tummy will also thank you for afterwards.
Serve size: 83g per serve is low FODMAP.
Ingredients: White Rice Flour (oryza sativa), Potato Starch, Tapioca Starch (manihot utillssma) Quinoa Flour (10%), Maize Flour, Vegetable Gum (405)
In stock
$5.70
$5.55
Casalare rice crumbs have been given the 'thumbs up' for their quality and use in place of regular bread crumbs.
Made from puffed medium grain rice that is ground into crumbs, they're perfect for coating meat, fish, patties, and the best is they absorb less oil! Whether, baking or frying them, these rice crumbs give a wonderful crispy golden brown coating.
Serving size: 110g per serve is low FODMAP, 3 serves per 330g pack.
Ingredients: Rice Flour, Salt, Rice Bran.
In stock
$7.99
Who doesn't love a lightly-battered, deep-fried delicacy every now and again? Batter your breakfast, lunch n' tea and keep your tummy happy too, with Casalare Tempura Flour. This flour is a specially formulated blend of Gluten and Wheat free flour which is perfect for your all baking and frying needs.
Serving size: 50g per serve is low FODMAP.
Ingredients: Rice Flour, Tapioca Starch, Potato Starch, Thickener (1412), Gluten Free Raising Agents (450, 500), Salt.
In stock
$8.10
$7.99
Made from fresh anchovies, this sauce is used extensively in Thai and Vietnamese cooking to enhance the flavours. There isn't any garlic, onion or any other high FODMAP ingredients in this versatile condiment, making it a great pantry stable for the nights you feel like eating Asian food.
Serving size: A 20ml serve is low FODMAP, 7.5 serves per 150ml bottle
Ingredients: Anchovy Extract (65%), Water, Salt, Sugar.
In stock
$2.50
Chang’s Wok-Ready noodles are convenient for quick meals. No soaking or boiling required, just add these low FODMAP & gluten free noodles straight to a stir fry for instant perfect results every time.
Serving size: A 100g serve size is low FODMAP, 2 serves per 200g pack.
Ingredients: Water, rice, (34%) potato starch, acidity regulator (270)
In stock
$2.65
A ready-made dressing to add to your favourite Asian salad. No Added onion or garlic so you can drizzle worry free!
Serving size: A 12ml serve is low FODMAP, 23 serves per bottle.
Ingredients: Water, Sugar, Naturally Brewed Soy Sauce (Soya Bean, Water, Salt, Rice Extract), Sesame Oil, Vinegar, Vegetable Gum(415)
In stock
$3.80
Chang’s Oyster Sauce is a traditional sauce widely used in Cantonese cooking. Its complex flavours make it suitable for stir-fried beef, pork or chicken as well as being very tasty as a dipping sauce for steamed fish.
Serving size: A 12ml serve size is low FODMAP, 12 serves per 150ml bottle.
Ingredients: Water, oyster extract (36%), sugar, salt, thickener (1422), naturally brewed soy sauce (soy bean, water, salt, wheat extract), flavour enhancer (621), food acid (330), flavour enhancers (627, 631)
In stock
$2.45
Premium quality corn popped and seasoned with the goodness of real butter, sunflower oil and just the right amount of salt to provide that traditional buttery popcorn taste we all know and love, that’s why we think this is the Best Ever Butter!
Serving size: A 20g serve is low FODMAP, 5 serves per 100g pack.
Ingredients: Popcorn (80%), butter (12%), sunflower oil – high oleic, butter flavour (1%) (natural flavour, natural colour (beta carotene)), salt. Allergen Advice: Contains Milk
In stock
$2.99
Crunchy corn chips with chia and quinoa make for a nutrition snack any time of day. Pair these with Foddies low FODMAP salsa, whip up some low FODMAP hummus and you're good to go!
Serve size: A 28g serve is low FODMAP, 6 serves per 168g pack.
Ingredients: Yellow Corn (68%), Sorghum (18%), Sunflower Oil – High Oleic, Quinoa (3%), Chia Seeds (2%), Sea Salt (1%)
In stock
$4.55
