Democracy Sausages Without the Tummy Troubles
Election day in Australia is more than just a chance to cast your vote—it's a celebration of democracy, community, and, of course, the iconic "democracy sausage."
But for those navigating the challenges of IBS and sticking to a low FODMAP diet or avoiding gluten, the sizzling tradition can feel like a cruel tease.
Fear not! This blog is here to ensure that sensitive tummies don't miss out on the joy of biting into a perfectly grilled sausage this Saturday.
With options from major supermarkets and specialty suppliers, we've got the scoop on low FODMAP and gluten-free sausages that will keep your gut happy and your spirits high. Because in a sea of election-day drama, this is one piece of good news we can all relish.
FODMAPs found in Sausages
What are in the common high FODMAP ingredients found in sausages?
Onion and garlic are the most problematic ingredients. They contain fructans and are a common trigger of IBS symptoms. They may be ‘hidden’ in ingredient lists as spice powder or vegetable powder.
Wheat
Wheat flour or breadcrumbs may also be a problem for fodmappers since they also contains fructans. The gluten in wheat is an even bigger issue for coeliacs. Don’t worry, we’ve checked for gluten in the ingredient lists and wheat in the allergen lists too.
Gut-Friendly Sausages
Supermarket Options
Woolworths Classic Angus Beef sausages are low FODMAP and gluten-free. We rang Woolworths to check that the herbs and spices in the sausages don’t include garlic and onion. They do include pepper, nutmeg, sage and thyme - yum!
Another option is the Woolworths Classic Cumberland Pork Sausages.
Harvey Beef Classic sausages are found on Woolies shelves in WA (and in many IGAs as well). Again according to the ingredients list these don’t have onion, garlic or wheat.
At Aldi, the Chicken, Fetta & Parsley Sausages make an interesting low FODMAP option. Again these are also gluten-free.
Specialist Suppliers
Going straight to the supplier can get you a higher quality product. We found some sizzlers for you to try.
Lewis & Sons have three low FODMAP and gluten-free sausages: Natural Aussie Snag; Natural Italian Sausages; Natural Kabana; Natural Vienna & Natural Chorizo. They’ve even gone to the trouble of having these options tested and certified low FODMAP by FODMAP friendly, so you can enjoy these bangers with confidence. They are also endorsed by Coeliac Australia. They are available online and in selected Coles, Woolies and IGAs in New South Wales and Victoria. They also have FODMAP Friendly chicken stock, salamis and beef burgers that you may want to try.
Gingin Beef provide two low FODMAP and gluten-free options: 100% Beef Sausages, which are just beef and Himalayan salt; and Herb & Pepper Beef Sausages with beef, Himalayan salt, plus a touch of pepper, parsley, and marjoram for and extra bit of zing. They also have low-histamine options. Their meat products are exclusively available within Western Australia. They deliver fresh and frozen to the Perth Metro area plus Yanchep, parts of Jarrahdale, Baldivis and Port Kennedy. You can also buy from their Osborne Park shop and a number of farmers’ markets around Perth.
Stockman Steaks have a variety of low FODMAP and gluten-free sausages: Plain Beef Sausages, Angus; Black Pepper Sausages; Lamb and Rosemary Sausages; and Pork and Parsley Sausages. You’ll need to purchase a box or make a sizeable order, but they have lots of high quality meat available including low FODMAP burgers and the steaks that give them their name. They ship Australia wide, although options are limited in some states.
Provenir’s Gourmet Beef Sausages contain free-range, grass fed beef and are flavoured with pepper, parsley, sage, paprika, rosemary. They are gluten-free and low FODMAP. Avoid their Beef and Herb Sausages, they have garlic. Provenir products are available from retailers in Queensland and they ship across most of Australia, except Western Australia and the Northern Territory.
What about the sauce?
Now you just need the sauce to go on top - check out our blog on low FODMAP BBQ sauces.
This blog was written by Noisy Guts co-founder Dr Mary Webberley. Mary has a background in biology, with two degrees from the University of Cambridge and post-doctoral research experience. She also enjoys the odd sausage!