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Belly ache?

It seems to be a bit of a catch phrase these days – ‘Oh, I’m gluten intolerant’, but in reality, there a lot of people who think they are unable to eat gluten because they suffer with wind, abdominal bloating and pain, constipation or diarrhea. While gluten can cause these symptoms FODMAPs may be the real underlying cause.

Firstly, what are FODMAPs? They are a collection of short chain carbohydrates and sugar alcohols found in foods naturally or as food additives. FODMAPs include fructose (when in excess of glucose), fructans, galacto-oligosaccharides (GOS), lactose and polyols.


FODMAP is an acronym that stands for:

Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel

Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules made up of individual sugars joined together in a chain

Disaccharides – “di” means two. This is a double sugar molecule.

Monosaccharides – “mono” means single. This is a single-sugar molecule.


Polyols – these are sugar alcohols (however don’t lead to intoxication!)

When consumed in foods and/or drinks, FODMAPs can be poorly absorbed in the small intestine and pass through to the large intestine, where two major events happen:

  • The FODMAPs are readily fermented by bacteria in the large bowel, contributing to the production of gas.
  • The FODMAPs are also highly osmotic, meaning that they attract water into the large bowel, which can alter how quickly the bowels move.

These two processes can then trigger symptoms including excess wind, abdominal bloating and distension, abdominal pain, constipation or diarrhea, or a combination of both.

A diet low in FODMAPs (“a Low FODMAP Diet”) is scientifically proven, and is now used internationally, as the most effective dietary therapy for Irritable Bowel Syndrome (IBS) and symptoms of an irritable bowel.  Such symptoms include excessive wind (flatus), abdominal pain, bloating and distension, nausea and changes in bowel habits (diarrhea and/or constipation). A Low FODMAP Diet has also been proven, with solid scientific research, to reduce symptoms of fatigue, lethargy and poor concentration.

An estimated 35 per cent of the Australian population has intolerances to one or more FODMAP.  However, not all FODMAPs will be symptom triggers for all patients.  By controlling and managing the consumption of foods that contain the FODMAPs triggering their symptoms, individuals can significantly reduce or even eliminate their IBS-type symptoms.

Bakers Delight has recognised this increasingly common problem in Australia and commissioned a new survey that reveals that 2 in 3 Aussies experience digestive discomfort (excessive gas, bloating, diarrhea, constipation) when eating certain foods and bread tops the list of offenders!

Australians with food intolerances are now able to enjoy fresh, healthy, and delicious bread again without experiencing bloating, digestive discomfort or having to resort to bland and expensive gluten-free options, as Bakers Delight has launched the very first certified, FODMAP friendly loaf that is freshly made in bakery every day.

Most breads are high in FODMAPs and as a result, fresh bread has been off the menu for people with sensitive tummies and FODMAP sensitivities – until now. The new game-changing Wholegrain Lo-Fo Loaf from Bakers Delight, is low in FODMAPs, high in protein and packed with seeds and grains.

“Enjoying freshly baked bread is one of life’s great pleasures that those who are sensitive to FODMAPs have been missing for far too long,” said Elise Gillespie, Joint CEO at Bakers Delight.

“After years of research, product development and close consultation with the FODMAP Friendly organisation, we are excited to finally give those with sensitive tummies and FODMAP intolerances the opportunity to enjoy delicious, wholesome and healthy bread again,” she added.

Joanna Baker, dietitian and executive consultant at FODMAP Friendly, said that the Wholegrain Lo-Fo Loaf is a break-through for those suffering from FODMAP intolerances.

“Bread is an important part of any healthy, balanced diet and there are many health benefits associated with wheat. Research tells us that people who eat wholegrains are more likely to maintain a healthy weight and have a lower risk of heart disease, diabetes and certain cancers.”

“With up to an estimated 30% of the population experiencing bloating and discomfort from foods high in FODMAPs, the launch of the Wholegrain Lo-Fo Loaf is going to be welcome news to many,” added Joanna.

Certified by FODMAP Friendly, the new Bakers Delight Wholegrain Lo-Fo Loaf has been rigorously tested for appropriate levels of FODMAPs, allowing those with FODMAP intolerances and sensitive tummies to enjoy bread without the discomfort.

The new Wholegrain Lo-Fo Loaf is available at Bakers Delight stores across Australia, RRP $6.30.

For more information on the Wholegrain Lo-Fo Loaf, go to the Bakers Delight website

But just to get you back on the train to indulging in delicious and scrumptious bread, have a look at the following recipes.

Poached Egg with Hot Smoked Salmon, Watercress and Fennel Salad – Serves 2


  • 2 eggs
  • 150g hot smoked salmon
  • ½ cup fennel very thinly sliced
  • ½ cup watercress, leaves picked
  • 2 tsp lemon juice
  • 3 tsp olive oil
  • salt
  • pepper
  • 2 slices Bakers Delight low FODMAP bread, toasted

Bring a small pot of water to the boil, reduce to a gentle simmer. Swirl water with a spoon to create a whirlpool then add eggs, one at a time. Poach for 3 minutes until still soft in the centre. Remove gently with a slotted spoon and set aside on a plate.

Meanwhile, in a medium bowl toss together fennel, watercress, lemon juice and olive oil. Then season with salt and pepper.

Top the Bakers Delight toast with hot smoked salmon, fennel and watercress salad and a poached egg. Season with salt and pepper and serve immediately.

Roast Pumpkin, Carrot and Ginger Soup with Herb Oil – Serves 2


  • 400g pumpkin, peeled and cut into 4 cm pieces
  • 200g carrot, peeled and cut into 2 cm pieces
  • 4 tbsp. garlic infused olive oil
  • 1 tsp cumin
  • 1 tsp ground coriander
  • 2 tbsp. rosemary leaves
  • 2 tbsp. parsley leaves
  • 500ml ‘FODMAPPED for you’ or other approved chicken stock
  • 4 cm piece ginger, grated
  • salt
  • pepper
  • Bakers Delight low FODMAP Bread, to serve

Preheat oven to 180C.

Pace the pumpkin and carrot onto a baking tray and drizzle with half of the garlic infused olive oil. Season with cumin, coriander and salt and pepper and toss to combine. Transfer to the oven and cook for 20-25 minutes until tender and turning golden.

Meanwhile, to make the herb oil, finely chop the rosemary and parsley leaves and place into a small bowl. Add the remaining oil and stir to combine.

Once the pumpkin and carrot are cooked, transfer into a large pot. Add the chicken stock and ginger, stir together and place over medium heat. Bring to a boil, then reduce to low and cook for 4-5 minutes. Turn off the heat and using a hand blender, blitz the soup until smooth.

Season well to taste.

Serve the soup hot with a drizzle of herb oil and fresh Bakers Delight Bread

Cherry Tomato Bruschetta with Mozzarella, Basil – Serves 2


  • 1 cup cherry tomatoes, halved
  • 1 tbsp. garlic infused olive oil
  • ¼ cup basil leaves
  • 1 buffalo mozzarella ball, torn into small pieces
  • salt
  • pepper
  • 4 slices of Bakers Delight low FODMAP bread

Preheat grill pan on high heat. Once hot, place the bread in the pan and grill for 1-2 minutes on each side until golden and charred.

Meanwhile, place tomatoes into a medium size bowl along with mozzarella and basil. Add the oil and season with salt and pepper to taste. Gently toss to combine.

Place tomato mixture on top of grilled Bakers Delight toast and serve immediately.

Charred Lemon Zucchini with Ricotta and Herb Salad – Serves 2


  • 3 zucchini, trimmed and thinly sliced into ½ cm ribbons
  • 1 tbsp. olive oil
  • ½ lemon, juice and zest
  • ½ cup fresh ricotta
  • ¼ cup mint leaves
  • ¼ cup parsley leaves
  • 2 tbsp. pine nuts, toasted
  • salt
  • pepper
  • 4 slices Bakers Delight low FODMAP Bread

Preheat a grill pan over high heat.

While the pan is heating, place the zucchini ribbons into a medium size bowl with olive oil and season with salt and pepper. Once the grill pan is hot, lay the ribbons side by side and cook for 2 minutes on each side until golden and charred. Remove from the pan and place onto a plate to cool slightly.

While the bread is toasting add the zucchini, herbs, pine nuts, lemon juice and zest into a medium size bowl and toss to combine.

Toast the Bakers Delight Bread until golden.

Once toasted, spread ½ of the ricotta onto each slice of bread. Top each slice of ricotta toast with the zucchini and herb salad and serve immediately.