Eating Out On A Low FODMAP Diet? How To Find Vegan, Gluten & Diary Free Options

Guest Blog By Lisa Kunstler: Nutritionist at FodShop, Personal Trainer, and Group Fitness Instructor


This week, we’re bringing you something a little different. We’ve teamed up with one of our vibrant new partners, FodShop, to share our knowledge of all things low FODMAP diets. 

FodShop is passionate about bringing the joy back into eating, making it not only safe and reliable with their dietitian-approved food shop, but also convenient – something that’s often tricky to find in the world of dietary needs. 

Likewise to Foodini, FodShop caters to a wide range of food intolerances, offering options beyond the same old loaf of gluten-free bread you find at your local supermarket. FodShop provides variety, choice and the freedom to try new things when you have dietary needs – all in one easy-to-find place, just like the Foodini App!

It’s no surprise, then, that we’ve decided to partner up and get creative with our shared mission. 

Most of us have heard of a low FODMAP diet, but have you ever wondered how it works when you’re already following a different diet, such as vegan or gluten-free? To tackle this interesting question, we’ve handed our blog over to FodShop Nutritionist Lisa Kunstler, who has brought us an expert-driven guide to the low-FODMAP diet. 

Over to you, Lisa!

Firstly, What Are Low FODMAP Diets?

Low FODMAP diets minimise foods high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are complex sugars that attract water in the small intestine and ferment in the large intestine, causing IBS symptoms like gas, bloating, abdominal pain and cramping, diarrhoea, and constipation. 

To minimise these symptoms, a low FODMAP diet can be followed to minimise the consumption of these sugars and improve quality of life. However, with several limitations to the range of edible foods, it can be difficult to follow other diets when eating out. We will now dive into a guide to eating low FODMAP whilst following other diets.  


A vegan diet excludes all animal products and ingredients from the diet including eggs, meats, cheeses, and milk. Many low FODMAP foods include these food items, making it difficult to find low FODMAP, plant-based alternatives.

Here are some great plant-based, low FODMAP ingredients to look out for in restaurants to ensure you are getting the correct amount of nutrients in your vegan diet:

  • Plant-based milks with added calcium like almond milk, rice milk, macadamia milk, soy protein milk, and lactose free milk. These can be used in beverages like coffee and tea or breakfast foods like porridge and cereal.
  • Vegetables like carrots, parsnips, cucumber, iceberg lettuce, kale, oyster mushrooms, white potatoes, Japanese pumpkin, radish, and silver beet are great low FODMAP options.
  • Fruits like firm bananas, papaya, oranges, mandarin, rhubarb, and dragon fruit are great low FODMAP options.
  • Brazil nuts, chestnuts, egg replacer, macadamias, peanuts, pecans, pine nuts, chia seeds, hemp seeds, poppy seeds, pumpkin seeds, firm tofu, sesame seeds, tempeh, and walnuts are also great sources of zinc, iron, protein, and omega 3 fatty acids.

Eating Out Low FODMAP

Gluten Free

On top of the foods mentioned above, those following a gluten free diet can consume meat-based proteins (should they choose) like lean chicken, beef, and pork and dairy-based hard cheeses and lactose free yoghurts and milk.

Low FODMAP, gluten free diets often limit wholegrains, but these are important for fibre intake to reduce risk of IBS symptoms. Some great gluten-free options to look for that are also low FODMAP include gluten free bread (without soy flour), corn flakes, gluten free pasta, quinoa pasta, rice cakes, and wheat-free oats. Orgran and Schar are two brands that both provide fantastic gluten free options.

Gluten-free low FODMAP options

Dairy Free

Dairy free individuals can enjoy a wide variety of foods that are low FODMAP and lactose free. There are a variety of lactose and dairy free options available including yoghurts, milks, creams, and cheeses. Plant-based or lactose free milks are preferrable following a low FODMAP diet. Lactose free or coconut yoghurt and cream are also great options.

Dairy-free low FODMAP options

Menu Items

  Vegan, Gluten Free, Dairy Free
Low FODMAP Meal Options Burger with plant-based patty, gluten free bun, lettuce, and dairy free cheese

Gluten free pastas with dairy free cheese, low FODMAP veggie ragu, and no onion or garlic

Salads with low FODMAP vegetables such as kale, lettuce, carrot, cucumber, radish, or potato

Breakfast bowls with grains like rice or quinoa, low FODMAP vegetables, firm tofu or tempeh

Acai bowl with low FODMAP fruits like firm bananas, kiwi fruit, and a handful of raspberries

Gluten and fruit free muesli with lactose free or coconut yoghurt

Porridge with dairy free milk, maple syrup, and low FODMAP fruits

Where Can I Find Low FODMAP Restaurants That Meet My Dietary Needs?

 You no longer need to desperately search for restaurants and cafes in your area that meet your dietary requirements! The Foodini app is a great option for finding low FODMAP options in your area that cater to all your dietary needs.

Say goodbye to reading food labels! If you’re eating at home or bringing a packed lunch and don’t know where to start in the supermarkets, FodShop is an e-commerce and retail store in Melbourne, Victoria that provides all your essential and delicious low FODMAP foods. There are plenty of options for vegans, vegetarians, gluten free, dairy free, and more too!

FodShop brand

About the Author

Lisa Kunstler, FodShop Nutritionist

Lisa, the author of the blog

Qualifications: Bachelor of Nutrition Science, Certificate IV in Personal Training, Certificate III in Group Fitness

About: Lisa Kunstler graduated as a Nutritionist from Deakin University in 2022 and has her Certificate III and IV in group fitness and personal training. She has worked at FodShop, a company selling low FODMAP food products for people with irritable bowel syndrome and other conditions, for almost a year.

Lisa’s role at FodShop is to create educational and engaging content for customers through social media and the business’ blog on how to best follow a low FODMAP diet and manage their condition. Content is based on the highest-quality, peer-reviewed research to support evidence-based blogs. Some examples of her work include: an introduction to the low FODMAP diet and IBS, low FODMAP recipes, the differences between IBS, IBD, and coeliac disease, and how to eat outside of the home on a low FODMAP diet.

Research/Areas of Interest: Nutrition, Irritable Bowel Syndrome, Fitness, Low FODMAP Diet