I do majority of my food shopping at the major supermarkets, Coles and Woolworths, purely out of convenience. I say Coles and Woolworths because unfortunately some low fodmap products can only found in either supermarket, not both (see my FREE Australian supermarket shopping guide for more info). However, I’ve found that by only sticking to the major supermarkets, you may miss out on some fabulous low fodmap options. I’m compiling a list here of my favourite stores that stock specialty low fodmap products. Most of these offer Australia-wide (or even international) shipping via their online stores.
Aunt Maggie’s Organics
Catch of the Day
Fodmap Friendly Tea Co.
Fructose Friendly Store
GF Precinct Bakers
Gluten Free For You Bakery
Lewis & Son
No Worries Curries
Sunnybrook Health Store
We Feed You
Well & Good
1/169 Martin Street Brighton or buy online at https://allergytrain.com.au/
Allergy Train is run by an Accredited Practising Dietitian and sells some of my favourite low fodmap products, like the NoGo sauces, Foodies sauces, the Fodmapped For You range and Well & Good flours and cake mixes. They also stock a large range of sweets, pantry items and books. Keep an eye out for their own range of baked goods including waffles that are low fodmap by ingredient. I am yet to get to their store in Brighton but I have ordered online. The website is a breeze to navigate and you can even search by food intolerance (dairy free, egg free, fructose friendly, gluten free, low amines, low glutamates, low salicylates, nut free, organic, rice free, Rpah strict elimination diet, soy free, vegan, vegetarian, wheat free, low sugar and paleo). Interestingly, with such a long list of intolerance filters they do not have a low fodmap option yet. Delivery was fairly priced ($9.50 to North Melbourne) and arrived within a few days.
Aunt Maggie’s Organics
188 Gertrude St Fitzroy, Victoria 3065
My sister lives in Fitzroy so I’ve been here a few times but always for a quick visit. I have a feeling there would be more low fodmap options hiding on the shelves than the ones I have listed below but I haven’t had the time to explore this store properly. I have seen a few low fodmap options like the We Feed You and Foddie’s frozen meals (which I discuss further below), the Nogo sauces range, La Tortilleria’s white corn soft tacos and a spelt flour authentic sourdough loaf. They also have a wide range of low fodmap baking ingredients but you have to know what you are looking for as there isn’t a dedicated ‘low fodmap’ section. Make sure you have your Fodmap Friendly and Monash University apps with you and plenty of time to peruse ingredients lables. There are also stores in Carlton and Malvern however I haven’t visited these ones personally. Watch this space for an updated review once I have had time to explore this store fully.
Catch of the Day/ Scoopon
Buy online at www.catch.com.au
Sometimes it can be hard finding low fodmap products and they can be quite expensive. I recently discovered catch.com.au has a range of low fodmap products and you can save when buying multiple packets. I am not sure if their range varies at different times but at the moment they stock the Food for Health Fruit Free Bars, Kez’s Free biscuits, the Fodmapped for You range (including their new Minestrone Soup that I haven’t found anywhere else) and Simply Wize’s gnocchi, choc’o biscuits, deli wafers and almond crispbread. There is a delivery fee but my products arrived quickly (less than a week!).
3A/199 Toorak Road, South Yarra VIC 3141
909 Burke Road, Camberwell VIC 3124
Or buy online at www.dineamic.com.au
The chefs and sports dietitians at Dineamic have used the Monash Univeristy Guidelines to create some delicious low fodmap frozen meals. Not all of their meals are low fodmap by ingredient but they do have quite a large selction of meals labelled low fodmap such as chicken and vegetable risotto, butter chicken, chicken cacciatore, moroccan grass fed beef with sweet potato, beef lasagne, slow cooked mediterranean grass fed beef, grass fed beef bolognaise, moroccan lamb, korma lamb curry, carrot and ginger soup, lamb tagine and rice. You can buy them instore from their Camberwell or South Yarra stores or even get them delivered to your home or workplace (no contract necessary). Delivery is available in Melbourne, regional Victoria, Perth, Sydney, Canberra and Adeliade (check your postcode on their website to see if they deliver near you). So far, I’ve only purchased from in-store as they have a $60 minimum spend for delivery but we did purchase some vouchers through their website and it was easy to navigate. Delivery fees vary but all orders over $99 automatically receive free delivery.
Fodmap Friendly Tea Co
Buy online at www.thefodmapfriendlyteaco.com or on Etsy. Also available at selected specialty stores.
Fortunately my love of tea hasn’t waned since going low fodmap thanks to the Fodmap Friendly Tea Company. Their tea range is something that I enjoy on a daily basis as three of their products are fodmap friendly certified: Eminta, Grace and Aussie Jem. The rest of the range contains low levels of fodmaps but these are labelled and I still tolerate them really well. My favourite has to be the Max Out which does contain low levels of fructose but has the most beautiful floral aroma (it’s made with rose, lime blossom, lavender, jasmine, orange, lemon balm and passion flower). The website is easy to navigate, delivery is fairly priced and products arrive promptly. Their customer service is exceptional, I love the little extras they put in your delievery, like bonus fillable tea bags or samples of their tea range. Unfortunately, I had a mishap with a delivery once when one of the apothecary jars housing my tea was broken in delivery (this was not the fault of the tea company at all- they use bubble wrap to protect their stock and label the boxes as fragile). The box had obvious signs of being mishandled during delivery so I contacted the company to let them know incase they wanted to change couriers. They quickly sent me a replacement and their apologies in a lovely handwritten note. If you like enjoying your tea away from home (and your teapots), I suggest buying the fillable tea bags or investing in one of their tea infuser bottles. It’s made of double walled glass and has a built in tea diffuser.
Fructose Friendly Store
Shop 5, Ranelagh Arcade, 20 Ranelagh Drive, Mount Eliza or online at fructosefriendlystore.com.au
I regularly put in an online order for the Fructose Friendly Store because I can find a lot of low fodmap products in the one place. No more running to multiple supermarkets/shops to get all of my products. I’ve also found low fodmap products in this store that I’ve never seen anywhere else. Some of my favourites from this store include the asofoetida powder, Buon Appetito pasta range (including hard to find macaroni, shells and rigatoni), the Simply Wize range (including their hard to locate Choc O biscuits), Chang’s range of gluten free noodles and sauces, the Sue Shepherd ‘Fodmapped For You’ and confectionary range, Food for Health’s cereal and muesli bar range, Gourmet Bush Food’s sauce and spice range, Golden Day’s snack foods, Kez’s Kitchen ‘Free’ biscuit and cereal range (they even have the Anzac & choc chip biscuits that I haven’t seen anywhere else), Massel 7’s stock, Moo Free chocolate, Naturally Good’s cookies, nutritional yeast flakes, the largest selection of Orgran’s products I’ve seen, Mamee’s rice chips, Cobram Estate’s infused oils, Table of Plenty’s rice cakes and Your Flavour’s spice mixes. They also stock some of my favourite low fodmap brands like Foddies, Fodmap Friendly Tea Co, Nogo sauces, No Worries Curries, Some and Well and Good, which I discuss further below.
I haven’t yet made the trek out to Mount Eliza but I hear they also have low fodmap frozen meals and fresh bakery products available in store. Their delivery is fairly priced and shipped promptly (within three days). The staff are also really responsive to online enquiries: I sent an email asking if they could get a product in specially (The Simply Wize Choc O biscuits) and they were more than happy to oblige, emailing me again when they became available online. I highly recommend browsing their website (link at the top of this post)
GF Precinct Bakers
You can find a range of stockists on their website www.gfprecinct.com.au
Firstly, not all of the GF Precinct range is low fodmap. There are a number of gluten free flours that are high in fodmaps (such as soy flour, besan flour and coconut flour). The three low fodmap options I could find from this company are the Buckwheat and Chia loaf, the Burger Buns and the Plain or Seeded Dinner Rolls.
The GF Precinct range is quite dense and chewy, as is most GF bread, so I prefer this range toasted. It is even better if you can get your hands on a fresh loaf.
Gluten free for you bakery
Stores in Moorabin, Kew, Frankston and Boronia. They also have an online shop: http://glutenfree4u.com.au
A few people recommended the pies and sausage rolls from this company in one of my low fodmap groups. Excited by the prospect of low fodmap pies I didn’t have to cook myself, I looked up their ingredients online. The ingredients are a little vague (e.g. ‘beef booster’ and ‘chicken booster’) and even though they are labelled as “gluten free” and “fructose friendly”, it does not mean they are low fodmap. I sent an email enquiry and I got a prompt reply from their customer service department with more information. Unfortunately, the ambiguously labelled ‘beef booster’ and ‘chicken booster’ contain onion powders. There is also onion powder in the soy sauce powder and herbs and spices.
However, all is not lost! Some products are still low fodmap by ingredient such as the ciabatta bread and classic sourdough loaf. Most of their breads do contain ‘vegetable fibre’ which could be high fodmap, so check the ingredients carefully before ordering.
Lewis & Son
Online for delivery in Melbourne and Sydney or see their website for stockists: www.lewisandson.com.au
I love cold meats and deli foods. Before I moved to Melbourne for uni, I took a year off and worked in a deli full time in my hometown of Mildura. I then continued my work as a delicatessen part time during my 4 years of study and I feel like this experience has made me a ‘connoisseur of charcuterie’. It is definitely one food type that I miss dearly since starting a low fodmap diet. So, when I first heard about the Lewis & Son fodmap certified range, I trolled their webpage searching for a stockist near me. I found one at South Melbourne Market and eagerly set off to get my salami and kabana fix. Unfortunately, the store listed didn’t stock their meat products (despite the L&S website saying they had the entire range). To avoid further disappointment (and because my IBS sometimes makes me feel uncomfortable having to travel all over Melbourne), I’ve ordered online ever since and get their products delivered. It’s important to add that you have to be home for delivery and they don’t give you an estimated delivery window- you just have to wait around at home until it arrives- so I only put orders through on the school holidays when I know I can be home (of course, this wouldn’t be a problem if you were able to get it delivered to your workplace). But enough about how to find them, let me tell you about the products when you do finally get your hands on some! The following products are currently Fodmap Friendly certified: Natural aussie snag, natural beef salami (sliced or chub), natural italian sausages, natural kabana, natural pariser, natural vienna, natural beef burgers and free range chicken broth. They have also recently had their sauerkraut and cucumber pickles certified fodmap friendly. They use premium quality grass fed beef with no hormone growth promotants. They also have no added gluten, preservatives, fillers, phosphates, colours, flavours, MSGs or other nasties. This mean that I feel great knowing that are safe for me to eat in more ways that just fodmaps! The sausages in particular are full of flavour and well worth the effort. The Italian sausages are on the spicy side though, so perhaps try the Aussie snag if you have a mild palate.
Available online at nogosauces.com.au or at specialty food stores
My husband really enjoys his onion and garlic so I know a product must be good if he goes searching for it in the pantry or fridge. He loves the Nogo range (especially the spicy tomato sauce) and since finding this range of products we no longer have to buy two of everything (one low fodmap and one “with flavour” as he would say). Their products are full of flavour and definitely worth the price tag ($10.50 for tomato sauce but understandable as they are a small business). A bonus of shopping through their online store directly is slightly lower prices and they send some recipe cards with their products, great as inspiration on new ways to use their products. I highly recommend this range and guarantee you won’t be disappointed. I also suggest following Nogo sauces on Instagram as they are always putting up lovely low fodmap meal ideas.
No Worries Curries
Available online at www.noworriescurries.com.au
I hadn’t heard of No Worries Curries until I won a low fodmap hamper on Instagram which contained a collection of their spice packets. Even though I am not the biggest fan of curries, I do enjoy them on occasion and I was happy to find a range that didn’t contain onion or garlic.
Their ingredient lists do not include any ambiguous terms like “herbs and spices” and lists every spice used, making it extremely easy to find a fodmap friendly option. They are also gluten free so suitable for coeliacs. However, you will need to modify the included recipes as they ask you to add various high fodmap ingredients during the cooking process.
You can buy them directly from their website and they have free shipping for orders over $50.
Shop online at www.somefoods.com.au or find them in selected specialty stores and IGA supermarkets.
SOME foods have a range of low fodmap sauces which have been certified by Monash University. I had seen these sauces listed on the Monash University Fodmap App but hadn’t purchased any myself as they are quite expensive. It wasn’t until I won a collection from their range in a social media competition that I tried them for the first time. I’m glad I did because it converted me, they are delicious!
They have a range of sauces for different palates:
- Italian (Creamy Tomato Sauce, Classic Tomato Sauce and Capsicum, Olive & Chilli Sauce)
- Indian (Northern Indian Butter Chicken and Southern Indian Madras)
- Malaysian (Malaysian Peanut Sauce)
- Middle Eastern (Yemeni Spiced Simmer Sauce)
- Thai (Thai Massaman Curry and Thai Green Curry)
You can find them in a range of specialty stores and IGA supermarkets. Their website lists a range of stockists around Australia. Just be prepared for the hefty price tag as they are quite expensive at $11.90 for a jar.
Sunnybrook Health Store
553A North Rd, Ormond, Victoria, Australia 3204 or worldwide shipping via their online store www.sunnybrookhealthstore.com.au/
Sunnybrook Health Store stocks over 14 000 products and has over 20 years experience in catering for food allergies, intolerances and dietary requirements. If you are after some obscure item that you can’t find elsewhere, Sunnybrook is probably your best bet! They also have naturopaths and nutritionists on staff in their Wellness Centre so can provide informed advice to those who need it.
Sunnybrook Health Store stock a huge range of some of my favourtie low fodmap products such as: Barilla pasta, Bob’s Red Mill flours, Buon tempo pasta, Casalare pastas, Changs gluten free noodles, Dovedale bread, Eskal tea biscuits, Erawan flours, the Fodmapped For You range, Forage muselis, Genius baked goods, Gourmet bush foods, Lotus baking products, Freedom foods range, Moo Free chocolates, the Naturally Good range, the Orgran range, Schar breads, the Simply Wize range, Some foods sauces and Well and Good bread biscuit & cake mixes. It doesn’t just stop there though, there are many more goodies to find if you browse their store!
Shopping online is extremely easy as the online store has a simple, easy to navigate layout. You can also search products by category and filter by your dietary requirements. Just be wary of buying unknown products based on the ingredients Sunnybrook list on their website. I recently bought some Gluten Free Savoiardi biscuits based on the ingredients posted on the Sunnybrook website and I was really disappointed when I received my order to find they included sorbitol syrup (which was not listed in the Sunnybrook ingredients)!
They offer standard or express shipping and both options are reasonably priced. They also offer worldwide shipping for international customers.
We Feed You
Shop online at www.wefeedyou.com.au
We Feed You offers frozen meals for delivery in Melbourne and caters to a number of food allergies and intolerances, including the low fodmap diet. They currently have ten low fodmap options for a range of cuisines.
The meals are hand made by a leading Melbourne chef and dietitian and you can tell the difference: These meals are far superior to frozen meals I’ve had in the past! What I really liked is that they used flavoursome ingredients and they didn’t skimp out on the meat! I also like that you can find a full list of ingredients and nutrition information for each meal online prior to ordering.
Their website is easy to navigate and you can search meals based on intolerances or special dietary requirements. Simply click and add to cart. They also offer packs of 10 or 20 meals, which are slightly cheaper than buying each meal individually. Delivery is free for orders over $75 and by entering your postcode, you are given options for delivery specific to your area. Fortunately, their delivery times are convenient for full times workers (they deliver to my area 5-9pm on a weeknight or 12-5pm on a Sunday, which is perfect for me). If you are not home when they deliver, they leave them in a cooler bag by your front door. If delivery isn’t your thing, I’ve seen some of their meals in Aunt Maggie’s Organics in Fitzroy.
When you don’t have time to cook one of my delicious recipes, I recommend giving these guys a try.
Well & Good
Shop online at www.wellandgood.com.au or find them in selected specialty stores and supermarkets
Well and Good have a range of Fodmap Friendly certified products, including baking mixes and freshly baked bread. They are also nut free (not a fodmap issue but helpful when both of your sisters are anaphylactic to nuts!). Not everything in their range is low fodmap, but the following have been certified fodmap friendly: all purpose cake mix, chia linseed & sunflower bread mix, crusty bread mix, chocolate cake mix, cupcake mix, instant custard powder, muffin mix, pastry flour, plain flour, self raising flour, sponge swiss roll mix and premium biscuit mix. My favourite product would have to be the pastry flour, I love cooking and have experimented with a lot of different recipes but I still struggle with making low fodmap pastry. It never seems to turn out like my wheat-based pastries used to! Luckily, by using the Well and Good pastry flour I know my pastry will be perfect each time. I also highly recommend the chocolate cake mix, which I actually served at my wedding! I usually bake cakes from my own recipes but wanted a quick one to whip up in our hired accommodation on the big day so I knew I would be able to enjoy dessert and I definitely did. I also really like that a lot of their products are versatile and have multiple recipe options, for example the crusty bread mix can also be used for bread rolls or pizza bases. Their website is a wealth of knowledge including more recipes to make with their products and videos with step-by-step instructions. The website is easy to navigate, delivery is reasonably priced and items arrive quickly. It is interesting to note that they are no longer displaying the Fodmap Friendly logo on their packaging. I have been assured from the company that no ingredients have changed and the product is still low fodmap.