It’s time for another batch of FODMAP Finds… low FODMAP foods that are genuinely helpful for people with IBS. All of these products are available in Australia, but this time I’ve got some that are available in other countries too. While not all products have been tested and certified as low FODMAP, they are all “low FODMAP based on ingredient”, meaning that their ingredient list suggests that they’ll be low FODMAP. I hope these products will help you to expand your low FODMAP diet and make it more interesting.

Note: even if these specific products aren’t available where you live, reading through the reasons why these products are FODMAP Finds will help you to get better at selecting low FODMAP products.

FODMAP Finds, for people with IBS {August 2017} | A Less Irritable Life


1. FODMAPPED Red Curry Simmer Sauce

Product ingredients:

Ingredients: Coconut Milk [Coconut Extract, Water, Vegetable Gum (Guar, Xanthan)], Water, Tomato Paste, Red Chilli (3.5%), Lime Juice, Sugar, Corn Starch, Coriander, Yeast Extract, Lemongrass, Salt, Ginger, Sunflower Oil, Rice Vinegar, Shrimp Paste, Stabiliser (Pectin), Vegetable Gum (Xanthan), Kaffir Lime Leaf, Cumin, Black Pepper, Food Acid (Acetic, Citric).

Note: this product is certified as FODMAP Friendly.

Why this is a FODMAP Find:

To some people, the FODMAPPED Red Curry Simmer Sauce isn’t anything new. In fact, it’s one of the first certified low FODMAP meal bases that was available for purchase. But now that FODMAPPED products can be purchased in North America (as well as Australia), it’s a great FODMAP find for a whole range of people.

The best thing about the FODMAPPED Red Curry Simmer Sauce is the amount of flavour in such a convenient product. The sauce sachet makes 2 serves, so you can share it with someone or keep the leftovers for a second low FODMAP meal. All you need to add is the meat (or protein of your choice) and veggies, so it’s as easy to use as any other simmer sauce on the market.

You’ll also find a low FODMAP serving suggestion on the packet to help you create your meal. Personally I’d like to see you double the amount of veggies and use only 200g of meat. This would be much healthier, with 2 and 1/2 serves of veggies each, and would still keep each serve low FODMAP.

This product is also gluten-free and dairy-free.

For more information:

FODMAPPED Red Curry Simmer Sauce is available in Coles supermarkets in Australia, plus a variety of stores in the USA, where it’s also available for online delivery. You can find out more information about stockists from the FODMAPPED website.


2. Hellmann’s Real Mayonnaise

Product ingredients:

Ingredients: Vegetable Oil (77%), Water, Pasteurised Egg & Egg Yolk (8%), Spirit Vinegar, Salt, Sugar, Lemon Juice, Mustard Flavouring, Antioxidant (385), Paprika Extract.

Why this is a FODMAP Find:

Mayonnaise is a handy condiment to have available, unless of course you’re happy to make your own (which most of us are unlikely to do on a regular basis, if at all). Yet many mayonnaises contain garlic, so it’s good to find one that doesn’t.

You can use Hellmann’s Real Mayonnaise in any way that you’d normally use mayo. The most common choice would be as a spread on a sandwich or wrap. But you can also use it as a base to make your own simple sauces. For instance, Dill and Caper Sauce, Lemon and Garlic Mayonnaise (yes this is low FODMAP!), and Thousand Island Dressing. With that versatility, it’s definitely worth having a bottle in your kitchen.

For more information:

Hellmann’s Real Mayonnaise is available in supermarkets in Australia, UK, USA and Canada (and possibly other countries that I’m not aware of). Since Hellmann’s has several websites around the world, you can find out more information by searching for Hellmann’s Real Mayonnaise on Google to find the option that suits your location.


3. NOGO Tangy Lime Pickle (Pick of the Pack)

Product ingredients:

Ingredients: Lime (79%), brown sugar, vinegar, water, fructose friendly garlic infused sunflower oil, salt, ginger herbs and spices, asafoetida powder.

Why this is a FODMAP Find:

The NOGO Tangy Lime Pickle is a very interesting FODMAP find. While condiments free from garlic and onion are increasing, this product has a very unique flavour that I’ve not found in other low FODMAP condiments.

The pickle is made mostly of lime, with chunks of lime rind that have been pickled in low FODMAP ingredients. Don’t worry about the “garlic” in the ingredients either – this isn’t actual pieces of garlic. Instead, they’ve infused the oil with garlic and then discarded the garlic, which gives garlic flavour without the fructans. Yet there’s still tons of flavour in there that gives a real zing to whatever you add the pickle to.

One of the serving suggestions on the bottle is to spread it on a ham sandwich, which I wholeheartedly agree with. Lately I’ve been spreading it on toasted sandwiches containing smoked tuna, grated carrot and rocket, which is really delicious. This is definitely one interesting low FODMAP product that I’m thoroughly enjoying in my kitchen.

For more information:

NOGO Tangy Lime Pickle is available from various specialty stores in Australia and the NOGO online store, which does deliver. You can find out more information from the NOGO website.


4. Power Plant Vegan Cafe, Templestowe, Victoria (Australia)

Why this is a FODMAP Find:

A vegan café is not normally my first choice, especially on a low FODMAP diet. While it’s possible to make low FODMAP vegan meals, many of the ingredients favoured in restaurants or cafes are high FODMAP. You particularly need to watch out for most legumes, silken tofu, soy milk made with whole soybeans, and mushrooms. Now that’s quite limiting. But since a vegan friend of mine hosts a monthly catch up at Power Plant, I’ve been eating at this café once a month for the better part of a year.

What’s great about this place is that they do have options on the menu that are “OGF”, i.e. onion and garlic free. That automatically makes things easier. Admittedly not all of the menu is OGF, so the choices are still limited. But they’ve always been happy to make changes to suit dietary needs. Oh, and they also have “GF” options, i.e. gluten-free, and since it’s vegan, all the meals are naturally dairy-free.

Menu options:

When choosing from the menu, start by looking for the OGF options. Then look for other FODMAPs that you know you’ll need to avoid. Once you’ve done that, have a chat to the staff about what you need and they’ll ask the kitchen to make sure it’s okay for you. They’re also willing to make some changes when possible.

Things I’ve ordered:

  • Char Siu Tempeh Salad – just ask for it without the spring onions and it’s good to go. I’ve had this a few times now and it’s the first time I’ve actually enjoyed tempeh.
  • Walnut and Carrot Raw Felafel – this is an interesting option since the felafels don’t contain legumes. But if you’re really sensitive to oligos, this won’t be a good choice because there’s lots of nuts and seeds so it’s easy to overload.
  • Smashed Avo with POWERPLANT Pink Kraut – I definitely couldn’t eat all the avocado – there was way too much! But it was lovely served with blistered cherry tomatoes, olive soil, hazelnut dukkah and sourdough toast.
  • Hash Browns on Sourdough – originally this came with sautéed kale and mushrooms, but on my request, they used cherry tomatoes instead of mushrooms. It’s no longer listed on the menu in this form, but you can still create this meal by selecting the sourdough toast, hash browns and cherry tomatoes.
  • Peanut Butter on Toast – I got this when I wanted a snack at the end of the day. Simple and easy.

A little tip: stay away from the desserts, most of which are of the ‘raw’ type that contain dates, cashews and tons of nuts. Definitely not low FODMAP.

For more information:

Power Plant Café is located in Templestowe, Victoria. You can find out more information from the Power Plant website.


Read about other FODMAP Finds and product reviews


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