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Low FODMAP Meals

Low FODMAP Meals

We’ve found Australia’s best low FODMAP friendly providers and have delivered the information you need to compare and make the right choice for your specific needs.

By
Alex Hamlin

Written by

Alex Hamlin
Certified Nutritionist

Alex Joy Nutrition supports busy individuals with health goals, offering holistic nutrition guidance to reduce stress and foster balanced, healthy habits. Specialising in empowering high achievers, Alex emphasises a preventative and management-focused approach to health. As a clinical nutritionist, Alex provides individuals with tools and education for taking control of their health. She advocates for optimal nutrition as the cornerstone of wellness, employing a food-first approach complemented by holistic treatments. With evidence-based practices, Alex offers personalised guidance to help individuals reach their health goals, prioritising health at the forefront. In health content creation, Alex delivers concise, informative, and engaging material rooted in evidence-based practices, educating, inspiring and guiding others on their wellness journey.

Updated September 13, 2022
Fact checked Fully qualified and expert nutritionists have reviewed and checked this content to ensure it is as accurate as possible at the time of writing.

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What are FODMAPs and should I avoid them?

FODMAPs short for, fermentable oligosaccharides, disaccharides, monosaccharides, and polyols are a collection of short-chain carbohydrates (or sugars) found naturally occurring in an array of foods such as fruits, vegetables, nuts, legumes, processed foods etc. These sugars can cause a trigger in symptoms for Irritable Bowel Syndrome (IBS) sufferers, due to the sugars not being able to be entirely digested or absorbed in our intestines. When the FODMAPs hit the small intestine water is naturally attracted, following through to the large intestine where the FODMAPs become fermented by the gut bacteria which in turn creates gas. The mix of water and gas can cause discomfort due to the expansion caused in the intestinal walls, especially creating sensitivities and discomfort in IBS sufferers (monashfodmap, 2021).

There is no need to eliminate or limit these foods without instructed requirements, if you think this may be of relevance to you ensure you consult with a dietitian or a trusted health professional first. 

Are low FODMAP diets healthy?

FODMAP diets are only recommended to those with absolute requirements and are not a long-term intended diet due to their restrictive nature. The FODMAP diet is intended for those with diagnosed IBS or relevant conditions which may assist in managing and identifying dietary triggers which exacerbate conditions.

Removing foods or limiting foods without absolute need can be harmful to your health, it is important to not make any dietary changes without consulting with a trusted medical professional. If you have specific concerns around whether you may be suffering from gastrointestinal symptoms consult with a doctor to investigate further (monashfodmap, 2021).

 

What are the Pros & Cons of low FODMAP Meal Services?

low carb meals pros and cons

Low FODMAP Pros

  • Highly Researched and evidence-based - For those following a FODMAP diet under the supervision or guidance of a health professional, there is a lot of reputable research to support the diet.
  • May alleviate IBS symptoms - For those who are following a FODMAP diet, many who follow a strict protocol will notice lesser symptoms with the dietary restrictions.
  • May help identify dietary triggers - For those who are unaware of their dietary triggers, a FODMAPs diet may help you figure this out i.e. lactose intolerance, fructose intolerance.
  • Resources and professional interventions available - There are many resources, materials, apps and health professionals who focus on FODMAP protocols. If you are struggling to find foods or meal options our provider list is a great place to start.

Low FODMAP Cons

  • Restrictive and hard to adhere to - FODMAPs isn’t a long-term diet and is extremely restrictive. This can make adherence to the diet difficult, as well as shopping and creating meals.
  • Isn’t a long-term solution - As many IBS sufferers find their symptoms alleviate or lessen on the FOMAPs diet they often face reluctance coming off of the diet. Reintroduction of foods and management of triggers needs to be visited under professional guidance.
  • Socially alienating - Adhering to a FODMAPs diet can be socially restrictive as most restaurants do not have a FODMAP friendly menu. If you are following a FODMAPs diet you may need to call restaurants or cafes ahead of time to cater to your needs.
  • Not suitable for those without a diagnosis - This diet is not suitable for most people and needs to be followed under the guidance of a health professional. If you do not have a diagnosis seek a medical opinion first.

Key factors when comparing low FODMAP meal delivery options

FODMAP categories
(low – high FODMAPs)

It’s important to analyse each provider’s set standard of how they are catering FODMAPs. Some providers may be set to a low FODMAP requirement whereas some may include ingredients that you require to avoid altogether. It’s important to investigate where they set their benchmark with FODMAPs.

 Dietitian approved or designed meals

Ensure you are choosing meals from a provider who has meals designed or approved by dietitians or nutritionists. This is a great step in knowing the menu has been had its nutritional density considered, meeting requirements beyond just meeting a FODMAP standard.

Customisable

Not all providers will offer customisation such as tailoring a meal to be vegan or allergy-friendly. You must look into each provider or reach out for further clarification if there is something you cannot eat.

Freshness and Quality of ingredients

As FODMAP meals are restrictive it’s important to ensure your receiving optimal nutrients from your diet where possible. Look for meal providers that focus on high quality and fresh ingredients.

Low FODMAP Delivery FAQs

Wholesomeness – Wholesomeness currently delivers to QLD, NSW, ACT and VIC.

We Feed You – We Feed You currently deliver to Melbourne, Sydney and Canberra, and most parts of Victoria and New South Wales. 

This will depend on the provider; most providers are creating a low FODMAP meal to suit the majority of consumers undertaking this diet. Understandably as the consumer continues through the dietary stages individual changes may be made or tailored under the advice of a health professional, such as reintroducing certain foods. You will need to check with the providers individually if they can tailor to your requests, otherwise, they may have extras, sides or an add-on section that could be suited to your wants.

Higgs and Co have vegan-friendly low FODMAP meals such as their Brown Rice Risotto with Roast Pumpkin Herbs & Toasted Almonds.

We Feed You also have vegan-friendly low FODMAP meals available such as their Marinated Eggplant & Noodles with Zucchini and Edamame.

For more information on vegan providers, you can explore our vegan category

We Feed You is a popular FODMAP meal service in Australia they have one of the larger menus designed by expert nutritionists and cooked by world-class chefs, meals are tasty and trustworthy. They also are one of the leading FODMAP meal providers due to their delivery location availabilities, catering to Melbourne, Sydney and Canberra, and most parts of Victoria and New South Wales. 

There are many high FODMAP foods below we’ve included a small group of these:

The most dominant FODMAPs found in fruit are sorbitol and excess fructose some of these high fructose fruits are apples, pears, mangoes, cherries, figs, pears, watermelon and dried fruit.

Fructans and mannitol are the main FODMAPs found in vegetables, some of these high fructan vegetables artichoke, garlic, leek, onion and spring onion. Vegetables high in mannitol are mushrooms, cauliflower and snow peas.

High fructans are present in grain and cereal foods such as wholemeal bread, rye bread, muesli (wheat based), wheat pasta etc.

High amounts of lactose need to be avoided on FODMAP diets, foods rich in lactose include soft cheeses, milk and yoghurts (Monash University, 2021).

Before making any changes to your diet it is important to consult with a dietitian before commencing a FODMAP diet. Due to its restrictive and intended acute intervention, the diet needs to be well-executed and monitored with a supportive practitioner. For more information on working with a dietitian or if a FODMAP diet is right for you talk to your doctor about these options.

Irritable Bowel Syndrome or IBS affects many people and exerts an array of symptoms some include abdominal pain, irregular bowel movements, mucous in stools, alternating diarrhoea and constipation. Causes of IBS remain unknown however many factors may trigger episodes such as stress, diet, infection, change in routine, medications etc. 

There is no known cure for IBS, however, there is importance in management and preventative measures where possible – this includes identifying potential dietary triggers (Canavan et al. 2014).

If you are experiencing any of the above symptoms or suspect you may be suffering from IBS it is important to seek medical advice and work alongside a trusted health professional. Many medical conditions may exert similar symptoms it’s important to always seek medical advice before making any lifestyle or dietary changes.

Barrett (2017). “How to institute the low-FODMAP diet”.

https://pubmed.ncbi.nlm.nih.gov/28244669/

Canavan et al (2014). “The epidemiology of irritable bowel syndrome”.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3921083/

Gibson and Shepherd (2010). “Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach”.

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2009.06149.x

Monash University (2021). “FODMAPs and Irritable Bowel Syndrome”.

https://www.monashfodmap.com/about-fodmap-and-ibs/

Monash University (2021). “Where FODMAPs are found in foods”.

https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/

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