FODMAP friendly foods


that are food for thought at Jefferies

There’s something for everyone at Jefferies. Especially the FODMAP community. If you’ve ever had issues with your stomach, it’s enterely possible you’ve encountered the low FODMAP diet.

For those who don’t know, FODMAP is an acronym referring to molecules in food - Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. For obvious reasons, FODMAP diet struggle to digest foods with these molecules in them. It can lead to IBS, bloating, gastro, nausea and other bowel related problems.

So what foods do people on the low FODMAP diet have to avoid? Here are some more common foods and ingredients to look out for:

Excess fructose - honey, mango, pears, watermelon

Lactose - milk, ice cream, custard

Fructans - onion, leek, shallots, artichokes

These, among many other things on the FODMAP “no list” can cause people to feel quite limited with their options when it comes to meal time. That’s where some of our favourite FODMAP friendly brands are here to help:

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Those on the FODMAP diet will relish in the large range from our friends at Foddies. Whether you’re after a delicious relish, or a tasty (and super easy!) veggie korma - we’ve got lots in store

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The most scrumptious fruit mince pies from  Mt Dandenong Bakery .


Fodmapped is branded as the world’s first FODMAP friendly dedicated food brand. They produce a delicious variety of foods from pasta sauces, to soups, to simmer stocks, to this delicious chicken stock! Check out their full range on their Instagram.



Nogo Sauces

Nogo, which stands for “no garlic or onion” are FODMAP friendly sauces which were designed after business owner Meg thought all flavour was lost when she was diagnosed with Fructose Malabsorption + gluten intolerance. These sauces have no onion, no garlic, FODMAP approved garlic oil, only the green part of spring onions is used, there’s no preservatives and they are gluten free!

We’ve got SO many chocolate goodies from the  Koko Black  team. We’ll be wishing for these gorgeous chocolate stars!
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We Feed You Meals

We feed you’s in-house dietician has developed a range of FODMAP friendly foods from this moroccan chicken to delicious Bolognese sauce. Their full range can be found here:


Kez’s Kitchen Biscuits

An Aussie biscuit icon lovingly made gluten and dairy free and also FODMAP friendly! Their famous Melting Moments are two handmade, sweet biscuits bound by freshly piped lemon cream. A melt in your mouth moment to savour.

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Cocofrio Organic Ice Cream

Given FODMAPs are found in high fructose sugars and sweeteners (some examples include, table sugar, agave, coconut nectar and cane juice sugar) Cocofrio is the only ice cream in the world that is certified FODMAP friendly given the sweeteners used, Brown Rice Syrup and a very small amount amount of Stevia, contain no fructose.


FODMAP friendly brands guide used:

Head in-store to see more from our favourite FODMAP friendly brands