The Gluten Free Expo was in town on the weekend and I spent most of Saturday searching for FODMAP Finds. To be honest, I was disappointed by how many brands weren’t aware of, or even cared about, the need low FODMAP foods. I truly expected better from the gluten-free market. One brand even told me that only people in Melbourne cared about FODMAPs, so saw no need to alter their products. Of course I explained that this wasn’t the case, but they weren’t convinced.

But all wasn’t lost. There were some fantastic low FODMAP products available. Some brands I already knew and we had a good chat about FODMAP food options. But I also discovered that some trusty brands had recently joined the low FODMAP certification programs. And a few interesting boutique brands that unbeknown to them were making low FODMAP products.

In the end, I found quite a lot of products that I want to tell you about. In fact, so many that it’s going to take me several posts to get through them all.

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 – Gluten Free Expo Part 1 {October 2017} | A Less Irritable Life


1. Massel Salt Reduced Chicken Style Stock Powder

Product ingredients:

Ingredients: Maize Maltodextrin, Southern Ocean Sea Salt, Cane Sugar, Yeast Extract, Natural Vegetable Flavours, Canola Oil, Extra Virgin Olive Oil, Turmeric Ground Madras (Colour).

Note: this product is Monash University Low FODMAP Certified.

Why this is a FODMAP Find:

Australian FODMAPers already knew that Massel’s 7’s stock cubes were free from onion and garlic – it says so on the label. But what they may not know is that they’re now Monash University Low FODMAP Certified. I had a long chat with Mark from Massel, who told me that most of their range was now certified low FODMAP. And they’re currently altering the remaining products to create low FODMAP versions. How good is that?

But I was particularly excited to discover that the Massel Salt Reduced Chicken Style Stock Powder is also low FODMAP. You’ve got to choose the salt-reduced type though because the regular ones aren’t suitable. But that’s actually a good thing because most of us eat too much salt anyway.

So what’s the advantage of stock powder over stock cubes? A single stock cube is designed to make 1 cup of stock. But sometimes you want more or less than that amount. With stock powder, you can use the exact amount you need without any wastage.

Also, the flavour of the reconstituted stock powder is milder than you get with stock cubes. And it’s closer to the flavour of liquid stock, with a more natural and homely taste. Yet it’s much more convenient than making your own homemade stock. Since you can store a tin in the pantry, you can make stock when you want it, in the exact volume that you want it.

This product is gluten-free and vegan (it’s ‘chicken style’, not actual chicken). It’s also free from artificial additives, preservatives and MSG.

For more information:

Massel Salt Reduced Chicken Style Stock Powder is available in Woolworths, Coles and Harris Farm Markets in Australia. You can find out more information from the Massel website.


2. We Feed You Chinese Spiced Lamb with Green Veggies, Peanuts, Brown Rice

Product ingredients:

Ingredients: Lamb Shoulder, Brown Jasmine Rice, Kale, Zucchini, Bok Choy, Gluten Free Soy Sauce, Ginger, Rice Vinegar, Cumin, Peanuts, Chilli Flakes, Schezuan Peppercorns.

Why this is a FODMAP Find:

We Feed You is a meal delivery company that provides frozen meals that you can heat up in the microwave or oven. But this isn’t an ordinary meal delivery service. Everything that We Feed You makes is: (i) gluten-free; (ii) free from onion and garlic; (iii) healthy and balanced; and (iv) hand made. That’s because they have a dietitian in the kitchen, Charlotte Miller.

But while all meals are free from garlic and onion, not all are low FODMAP. There is however a low FODMAP range, some of which are meat-based and some of which are vegan. But after you’ve completed the reintroduction phase of the low FODMAP diet, you may be able to eat some of their other meals, depending on your tolerances.

The Chinese Spiced Lamb with Green Veggies, Peanuts, Brown Rice is an interesting combo, with lots of lamb, veggies and flavour. It’s an excellent demonstration that frozen meals don’t have to be all carbs and meat. And that you can have a frozen meal without tough meat or limp veggies. Maybe that’s because they also have leading Melbourne chef in the kitchen, Dave Roberts.

The only limitation of this meal service is that you need to live within the delivery radius, which is Melbourne. I’m actually just outside the radius by one suburb. But I spoke with Tracey from We Feed You and she told me that they’ve recently moved into a bigger facility because demand has increased so much. So it’s likely that their delivery radius will expand soon.

For more information:

We Feed You Chinese Spiced Lamb with Green Veggies, Peanuts, Brown Rice is available for home delivery in Melbourne. You can find out more information about the delivery area and varieties from the We Feed You website.


3. Green Whisk Coconut Almond Bread

Product ingredients:

Ingredients: GF flour (rice, sorghum, tapioca flour, potato starch, xanthan gum), egg whites, sugar, coconut (10%), vanilla extract, salt.

Why this is a FODMAP Find:

Let’s cut to the chase… the Green Whisk Coconut Almond Bread is the best gluten-free biscotti I’ve ever tasted. The texture is just like I’d expect from a regular wheat biscotti, with no powderiness or crumbliness that’s usually in gluten-free versions. Which I’m sure is due to the special combination of gluten-free flours that they use.

There were 6 different flavours available for testing, most of which were low FODMAP based on ingredients. While they were all very good, the one I liked the best was the Coconut Almond Bread. As a side note, ‘almond bread’ is term often used to describe biscotti, however most of the Green Whisk Almond Breads don’t contain almonds.

Anyway, this coconut biscotti is just divine. The coconut flavour is simultaneously both gentle and distinct. You can’t miss the flavour, yet it blends so well with the rest of the ingredients that it doesn’t feel out of place. Also, while the biscotti is sweet, it’s not so sweet that you can’t stop eating it. You know how some biscuits are so sweet that you keep going back for the sugar until you’ve overeaten? Well that didn’t happen with these. I enjoyed them, then I stopped and put some away for later.

Green Whisk is still a young company though, so the best place to buy their product is through their online shop. Unless of course you live near one of their regular stockists.

For more information:

Green Whisk Coconut Almond Bread is available for purchase from their online store and from select markets and stores in Melbourne. You can find out more information about stockists and other varieties from the Green Whisk website.


4. Food for Health Chia & Cinnamon Fruit Free Clusters

Product ingredients:

Ingredients: Buckwheat (22%), Rice Syrup (Rice Syrup, Water), Puffed Rice (13%), Sunflower Kernels (13%), Pepitas (6%), Puffed Millet (4.5%), Almonds (4%), Psyllium Husk, Corn Starch, Chia Seeds (2%), Linseed (Flaxseed) (2%), Sunflower Oil, Hazelnuts (2%), Cinnamon, Natural Flavour, Pecans (0.5%).

Note: this product is certified as FODMAP Friendly.

Why this is a FODMAP Find:

There aren’t too many certified low FODMAP breakfast cereals available, so it’s good to know about the ones that are. And since the Food for Health Chia & Cinnamon Fruit Free Clusters is certified by FODMAP Friendly, you can start your morning with confidence.

This cereal does live up to its name, especially when it comes to the cinnamon. Which is great if you like cinnamon as much as I do. You do need to watch your serving size though and I find that it’s best to weigh this cereal so you don’t eat too much. I like to eat the Food for Health Chia & Cinnamon Fruit Free Clusters with low FODMAP fresh fruit and yoghurt.

This cereal is of course gluten-free. But it’s also loaded with fibre, which is something that many gluten-free products lack. This is because of all the nuts, seeds and grains, which are naturally high in fibre. And if you need to eat dairy-free as well, it goes really well with almond milk too.

For more information:

Food for Health Chia & Cinnamon Fruit Free Clusters is available in Coles and Woolworths supermarkets in Australia. You can find out more information from the Food for Health website.


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Disclosure: I did receive samples of some of these products. However, I was not paid to write about these products and all opinions are my own.

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