Low FODMAPs Flour

  • arrowroot
  • buckwheat
  • corn/maize
  • quinoa
  • rice
  • teff

Anzac Biscuits



  • 1 cup of rolled oats
  • 1 cup of plain flour
  • 1/2 cup of desiccated coconut
  • 1/2 cup of raw sugar
  • 1/2 teaspoon of baking powder
  • 125g of butter
  • 2 tablespoons of golden syrup


  1. Mix the dry ingredients together in a large bowl.
  2. Melt the butter and stir in the syrup.
  3. Pour the wet ingredients into the dry ingredients and mix together. You might need to add a couple of tablespoons of hot water to get the mixture to hold together.
  4. Form the mixture into balls about 2inches in diameter. Put them on a pan lined with baking paper, and press flat with a fork so they are about 1/4 inch high.
  5. Bake in a 180 degrees Centigrade oven for about 20 minutes.

(If you don’t eat too many of them at once, you might be able to tolerate them.

Wheat is the biggest problem. Maybe the biscuits can be made with buckwheat or rice flour?

Whole rolled oats are low FODMAPs. Shredded coconut has polyols but 1/4 cup can be tolerated. Raw sugar, syrup and butter are fine.)

Quorn Mince Chilli



  • 1 tablespoon of olive oil
  • 1/2 teaspoon of ground cumin
  • 1/2 teaspoon of chilli powder
  • 1/4 yellow capsicum
  • 4 large tomatoes
  • 1 cup of 7’s vegetable stock
  • 2 cups of Quorn mince
  • 1 small can of 4 bean mix
  • 1 sachet of tomato paste


  1. Warm oil in a pan.
  2. Stir in the spices and capsicum.
  3. Add tomatoes and 4 bean mix.
  4. Add Quorn mince, vegetable stock and tomato paste.
  5. Simmer gently for 20–30 minutes.

Serve with pasta, rice, tacos or jacket potatoes. A spoonful of sour cream or Greek yoghurt will cut down on the heat of the chilli.

Soy Milk Sago Pudding



  • 1/2 cup of sago
  • 1/2 cup if sugar
  • 3 cups of soy milk


  1. Put the ingredients in a saucepan. Stir until gently boiling.
  2. Return to a simmer and stir intermittently until the sago is clear and the pudding has thickened. This takes about 20 minutes.

(Add 1/2 teaspoon of vanilla and 1/2 teaspoon of ground nutmeg if you like.

I used McKenzie’s Seed Tapioca and So Good Regular Soy Milk.)

Vegetable Soup


  • 3 medium or 6 small potatoes
  • 2 carrots
  • 1 cup of kent pumpkin
  • 1 cup of peas
  • 2 tablespoons of olive oil
  • 1 teaspoon of ground turmeric
  • (Add some other ground spices such as cumin, cardamom or ginger, according to taste.)


  1. Cut the potatoes in halves or quarters depending on size.
  2. Peel the carrots and cut into 1cm sized pieces.
  3. Gently fry the potatoes in the olive oil for a minute, then add the carrots for a few more minutes.
  4. Add 750ml of water to the soup and bring it up to a simmer.
  5. In the meantime, cut the skin off the pumpkin, or leave it on, if you prefer.
  6. After 10 minutes, add the pumpkin to the soup and bring it back to a gentle simmer.
  7. After 10 more minutes, add some frozen peas and simmer for 10 more minutes.
  8. When the vegetables are all cooked, you can add a Massel 7’s stock cube or some salt and pepper, if you prefer.

(A small can of rinsed legumes can be added for more protein.

Other vegetables from the low FODMAPs list can be added to this basic recipe, for a change in flavour and nutrients.

Low FODMAPs pasta could be added 10 minutes before the vegetables are ready for a “hearty” soup.)

Potato and Watercress Soup


  • 6 small potatoes (1/2 kg)
  • 3 spring onion leaves (green part only)
  • 6 cups of water
  • black pepper
  • 2 large handfuls of watercress
  • coconut cream
  • 2 Massel 7’s chicken stock cubes


  1. Cut potatoes in quarters.
  2. Fry potatoes for one minute and then add spring onion tops.
  3. Add water and the stock cubes.
  4. Simmer for 20 minutes.
  5. Sprinkle on some black pepper.
  6. Add in the watercress and blend the soup with a stick mixer.
  7. Stir in some coconut cream.
  8. Return to the heat to warm up the soup.