Recipes & Rituals — low fodmap guide

The Low FODMAP diet is significantly easier to follow when you know exactly what to buy on your weekly shop. This guide covers the key categories in UK supermarkets — what is safe, what to avoid and the most common hidden traps.Grains and BreadBuy: Plain rolled oats, white rice, brown rice, gluten-free pasta, rice cakes, plain popcorn, sourdough (in limited amounts — fermentation reduces fructan content), gluten-free bread.Avoid: Regular wheat bread and pasta, rye bread, barley-containing cereals, most crackers (contain wheat or onion powder).ProteinBuy: Eggs, plain chicken, turkey, fish, firm tofu, tempeh, plain canned tuna, plain canned salmon.Avoid: Marinated meats...