So you’ve landed here because your doctor has suggested you start the low-FODMAP diet, you’re already on it or maybe well on your way eating, drinking and living low-FODMAP. Congratulations, I do hope the diet works for you and brings peace to your gut! In this post, I am going to share my top go-to low-FODMAP pantry items to help ensure your kitchen is prepared to make delicious low-FODMAP meals. With preparation, you will have an easier and more enjoyable time on the diet!
You Are Not Limited
My low-FODMAP grocery list (which you can download for free) is a great resource and I especially like it because I can print it up, sit down with a cup of green decaf tea and circle the foods I want to buy for the week. You will notice many foods on the list, so even though the low-FODMAP diet is an “elimination diet,” it’s not as limited as other diets like the SCD diet for example (read more from Patsy Catsos, RD about the difference between the SCD and low-FODMAP diet here). As someone who wrote a cookbook with over 300 low-FODMAP and gluten-free recipes, and who develops low-FODMAP recipes every week, I can tell you that you are not limited on this diet. It may feel like you are limited because perhaps now you’re no longer eating as many packaged and prepared foods and drinks, and because well, garlic and onion are in everything (you can use garlic-infused oil, wheat-free asafetida powder, or saute garlic or onion in oil first, then remove from pan before adding in other ingredients).
Maybe eating out isn’t as easy as before but you can make this diet work for you. Plan to cook at home as much as you can while on the low-FODMAP diet and meal prep! And if you’re feeling up to some time to chill and watch Netflix, watch my absolute favorite series, Chef’s Table. This show will give you some inspiration for your next time in the kitchen!
Want tips on how to eat out on the low-FODMAP diet?
Mix it Up!
When it’s time to go food shopping, I like to mix things up every week. I try not to choose the same fruits, vegetables, meats, fish, dairy products or vegan protein to ensure my diet includes a variety of foods so I can reap the benefits of different nutrients. A wider variety of nutrients from foods is after all, good for our gut and gut bacteria. Some of my favorite low-FODMAP nutrient-dense foods include broccoli, carrots, spinach, sweet potatoes, turnip greens, lentils, blueberries, raspberries, strawberries, salmon, sunflower seeds, almonds, flax seeds and more.
“Usually, one’s cooking is better than one thinks it is.” Julia Child
- Have meal prep containers, Tupperware, or other air-tight containers on hand to store your food. Meal prepping is key for this diet! Chop up vegetables and fruits when you return home. Make rice, quinoa, and pasta ahead of time and store in refrigerator or in freezer as all are very easy to defrost quickly.
- Download my free Weekly Meal Plan Worksheet
- As you buy fruit, remember to plan to buy enough fruit for one low-FODMAP serving of fruit per meal (example = 20 blueberries or 10 blueberries and 1/2 a banana)
- Buy a mix of fresh and frozen vegetables. Experiment with eating both raw and cooked, and rate your own tolerance. Some people with IBS have a hard time eating only raw vegetables, and some vegetables (even low-FODMAP) are better cooked or steamed (like green peppers, broccoli, cabbage etc.).
- Use my Food & Symptom Diary to track all foods and drinks consumed, as well as bowel movements and any stressful situations
- As of the writing of this post, there are no certified low-FODMAP salad dressings on the market. Make your own dressings easily by using different combinations of these ingredients: extra-virgin olive oil + herbs of choice + rice wine vinegar // coconut oil + maple syrup + rice wine vinegar // extra-virgin olive oil + mustard + balsamic vinegar (1 tbsp per serving for balsamic vinegar is low-FODMAP), maple syrup + dijon mustard + extra-virgin olive oil+ salt + pepper …and many more.
- A slow cooker – if you are busy like me, a slow cooker can make your day (or your week!). Check out these slow cooker recipes: Low-FODMAP PF Chang’s Inspired Turkey Lettuce Wraps and Slow Cooker Low-FODMAP Chicken Pot Pie Soup. Stay tuned on my RECIPES page for more low-FODMAP slow cooker recipes.
While you have several fresh and whole-food low-FODMAP foods from which to choose, I wanted to share with you the shelf-stable items I always have on hand. Bring home different fruits and vegetables every week, and then get creative and get cooking with the items below. Don’t like to get creative and need recipes? That’s OK. If you check the RECIPES section of my website every week, you’ll see new recipes that often use the items below.
So stock your kitchen with the list of foods below ( so many low-FODMAP possibilities!) and then all you have to shop for every week is produce and lactose-free or low-lactose products.
Read my article on FoodMatters.com: How to Make a Low-FODMAP Meal
***Before making meals for yourself, please refer to my grocery list for correct serving sizes for the foods below. Some foods have only low-FODMAP servings sizes (ratings) while others have low-FODMAP as well as moderate and high-FODMAP serving sizes. It’s essential to stick to the low-FODMAP serving and if anything comes with a moderate-FODMAP serving size, be sure to stick to having the low-FODMAP serving for that food once per day. Anything that doesn’t come with a moderate or high-FODMAP serving size you should be able to safely consume at other meals throughout the day.
- Canned chickpeas *drain and rinse before use.
- Canned lentils *drain and rinse before use.
- Canned pineapple
- Canned coconut milk
- Canned tomatoes (no high-FODMAPs added)
- Canned pumpkin
- Canned pickled beetroot
- Canned bamboo shoots
- Canned green and black olives
GRAINS, SEEDS, NUTS, DRIED FRUITS
- Udi’s White Sandwich Bread or other gluten-free bread free of FODMAPs such as inulin, honey, agave, HFCS
- 100% spelt sourdough bread (traditional method – learn more from Kate Scarlata, RD)
- Brown rice
- Rice pasta
- Quinoa, Quinoa flakes
- Green lentils
- Macadamia nuts, walnuts, almonds
- Peanut butter, sunflower butter, almond butter
- Dried cranberries (no sugar added)
- Unsweetened shredded coconut
- Corn tortillas
- Rolled oats
- Buckwheat groats
- Rice cakes/ rice crackers
- Gluten-free pretzels
- Nutritional yeast
OILS, COOKING, CONDIMENTS
- Garlic-infused olive oil
- Wheat-free asafetida powder
- Extra-virgin olive oil
- Extra-virgin olive oil spray
- Coconut oil
- Sesame oil
- Tomato paste
- Tamari or Soy sauce
- Worcestershire sauce
- Rice wine vinegar
- Strawberry jam
- Pure maple syrup (buy pure as some brands are made with high fructose corn syrup)
- Apple cider vinegar
- Bob’s Red Mill Gluten-Free 1 to 1 Baking Flour
- Bob’s Red Mill Baking Powder
- Bob’s Red Mill Baking Soda
- Rice flour
- Namaste Perfect Flour Blend
- Corn starch
- Tapioca starch, pearls
- Dark chocolate chips
- Sugar – brown, raw, palm
- Rice malt syrup
FROM THE FREEZER
- Gluten-free bread (see above)
- Frozen spinach
- Frozen broccoli
- Frozen green beans
SPICES & HERBS
Many other herbs and spices can be used on the low-FODMAP diet, these just happen to be the ones I use the most
- Casa de Sante Low FODMAP Vegetable Stock Powder
- Casa de Sante Low FODMAP Spice Mix (Lemon Herb Seasoning)
- Casa de Sante Low FODMAP Spice Mix (Mexican/Taco Seasoning Mix)
- Casa de Sante Low FODMAP Spice Mix (BBQ Rub)
- Casa de Sante Low FODMAP Spice Mix (Tuscan Herb)
- Casa de Sante Low FODMAP Spice Mix (Indian Spicy Hot Seasoning)
CERTIFIED LOW-FODMAP MEAL SOLUTIONS – Available on Amazon in the U.S. and Canada
- FODMAPPED Slow Cooked Chicken Broth
- FODMAPPED Butter Chicken Curry Sauce
- FODMAPPED Slow Roasted Vegetables Pasta Sauce
- FODMAPPED Roasted Pumpkin Soup
- FODMAPPED Sweet Chilli, Basil and Lemongrass Stir-Fry Simmer Sauce
CERTIFIED LOW-FODMAP SNACKS
- FODY – Low FODMAP Dark Chocolate, Nuts and Sea Salt Snack Bars 40g (1.41oz) (Box of 12)
- Rachel Pauls™ Happy Bars Chocolate Chip Delight
- TrueSelf™ Foods Low FODMAP Snack Bars – certified low-FODMAP by the FODMAP Friendly Food Program – My absolute favorite is the Pumpkin Spice
CERTIFIED LOW-FODMAP SNACKS AVAILABLE IN AUSTRALIA
- Kez’s Kitchen Chocolate chip cookies, Melting Moments and Chocolate Eclairs
- Forage Muesli
- Golden Days Peanut Nut Snaps, Mixed Nut Nut Snaps, Yoghurt Sesame Snaps
- Liddells Lactose-free Chocolate Milk, Lactose-free Vanilla Custard
- Simply Wize – Almond Wafers, Deli Crisp Bread
- Well and Good Gluten-Free Muffin Mix
Looking for help on the low-FODMAP diet? Ask me about my nutritional coaching services by contacting me here.
Be good to yourself and your gut!