Product: President's Choice roasted garlic-infused vegetable oil. Store: Real Canadian Superstore (Louth St. St. Catharines). While garlic is high FODMAP, garlic-infused vegetable oil is low FODMAP, and therefore allowed on the FODMAP elimination diet trial. This is a great way of adding garlic flavor to your recipes without adding the FODMAPs! Neal Glauser, RD
Product: Renee's tangerine and lime vinaigrette. Store: FreshCo (Bunting Road, St. Catharines). Many commercial salad dressings contain 1 or more high FODMAP ingredients. This salad dressing (above) does not contain any high FODMAP ingredients and is therefore a good choice! Neal Glauser, RD
Mayonnaise: another Wiccan food that is a condiment and is ruled by the Moon. Symbolizing bringing greatness to the mundane or wealth to the poor. Spread on bread or mix with a salad to ward off poverty and fear of failure.
Product: Kikkoman soy sauce. Store: Bulk Barn (Fourth Avenue, St. Catharines). Several brands of soy sauce are low FODMAP (like the brand above). Even though soy sauce contains wheat and/or soy in the ingredients the FODMAP amount is still considered low. It is important to check the ingredient list however when purchasing soy sauce to make sure it does not have other high FODMAP ingredients added (e.g. glucose-fructose). Neal Glauser, RD
Product: Balsamic Vinegar. Store: FreshCo (Bunting Road, St. Catharines). For many people that follow the low FODMAP diet, balsamic vinegar becomes a low FODMAP staple for making salad dressings/vinaigrettes and marinades. Neal Glauser, RD
Product: Grace coconut milk. Store: FreshCo (Bunting Road, St. Catharines). Coconut milk is a low FODMAP item sometimes used in low FODMAP recipes. Not to be confused with 'coconut milk beverage' which is a beverage that is consumed as a milk alternative. Neal Glauser, RD
Product: Maple syrup products. Store: Harvest Barn (Fourth Avenue, St. Catharines). Maple syrup is often a staple sweetener on the FODMAP elimination diet trial due to it's low FODMAP content. Here are a few maple syrup products that are all low in FODMAPs (maple syrup, maple butter, maple jelly,maple sugar). Neal Glauser, RD