FacebookEating healthy can be a challenge, especially if you don’t have the energy to cook after a long day at work. While you can’t add hours to the day, you can save yourself some time by keeping your pantry fully stocked with the essentials you need to prepare a healthy meal.
The low FODMAP diet is designed to help people struggling with irritable bowel syndrome (IBS). It’s an elimination diet that involves avoiding or limiting your consumption of certain short-chain carbohydrates that are poorly absorbed by the intestines. By figuring out which foods trigger your IBS symptoms, you can remove them from your diet to hopefully experience relief.
Following a low FODMAP diet doesn’t have to be complicated, but it might involve a little planning. The first step is to learn the basics of what FODMAPs are and then go through your pantry, fridge, and freezer to purge them from your home. From there, simply stock up on low FODMAP foods and start working them into your dietary routine.
Here are 15 low FODMAP pantry essentials you’ll always want to keep on hand.
1. Gluten-Free Bread
While gluten-free bread isn’t exclusively low in FODMAPs, there are plenty of options out there. For example, Schär offers a selection of low FODMAP, gluten-free breads including Deli Style Sourdough, Deli Style Seeded Bread, Multigrain Ciabatta, and more.
2. Gluten-Free All-Purpose Flour
Again, not all gluten-free flours are going to be low FODMAP and not all low FODMAP flours are going to be gluten-free. That being said, a good 1:1 all-purpose flour replacement is worth its weight in gold. Whether you’re thickening soups and sauces or whipping up a batch of low FODMAP muffins, this is one pantry staple you’ll want to buy in bulk.
3. Gluten-Free Pasta
No matter what kind of diet you’re following, pasta is a staple. A bowl of pasta cooked to al-dente and tossed in garlic-infused olive oil makes for a quick but satisfying meal. You can find pasta made from a variety of gluten-free grains and cereals that area also low in FODMAPs. Quinoa pasta (up to 1 cup) can be a delicious low FODMAP option, though you can’t go wrong with a good rice noodle (up to 1 cup).
4. Dairy-Free Milk
Whether you’re baking or pouring a bowl of low FODMAP cereal, you’ll need a good alternative to cow’s milk. One option is to simply buy lactose-free milk (up to 1 cup). If you’re looking for a lower calorie or vegan-friendly option, soy milk (up to 1 cup) and oat milk (up to 1/8 cup) are worthy of consideration.
5. Nuts and Seeds
Perfect for snacking, toasted nuts and seeds are perfect for stocking in the pantry. Stock up on roasted peanuts for a filling, protein-packed snack. Pecans (up to 20g) and walnuts (up to 30g) are a must-have for baking, and Brazil nuts (up to 10 nuts) and macadamia nuts (up to 20 nuts) are great if you’re looking for something with a little more flavor. You can use chia seeds (up to 2 tablespoons) to make pudding while pumpkin seeds (up to 2 tablespoons) and sunflower seeds (up to 3 tablespoons) make for a salty snack.
6. Dried Herbs and Spices
Any diet becomes instantly more bearable when the food you’re enjoying is flavorful. Fill your pantry with low FODMAP herbs like basil, coriander, oregano, and rosemary (all up to 1 cup). Better yet, grab a jar of Italian seasoning. Dried spices like cinnamon, ground cumin, ginger, paprika, and turmeric (all up to 1 tablespoon) are flavorful and versatile. And don’t forget the salt and pepper!
7. Sauces and Condiments
If you’re looking for a quick and healthy meal, a fresh salad drizzled with low FODMAP dressing is perfect. Sprinkle on some low FODMAP nuts for crunch with sliced cucumber for flavor. Other low FODMAP sauces and condiments to keep on hand include gluten-free soy sauce (up to 2 tablespoons) and pasta sauce. Just remember to check the ingredients when you buy to make sure they’re low in FODMAPs.
8. Canned Beans and Legumes
As long as you watch your portions, there are plenty of beans and legumes to include in your low FODMAP diet. These foods are not only rich in fiber and protein, but they’re inexpensive and incredibly shelf stable. Just be sure to rotate your stock, refilling pantry shelves from the back so you use the foods that expire earlier first.
9. Canned Tomato Products
Whether you’re serving up a pasta dinner or whipping up a batch of homemade chili, canned tomato products (up to 1/2 cup) are definitely a pantry staple. Stock up on diced tomatoes, crushed tomatoes, tomato sauce, and prepared pasta sauces. Just be sure to read the label to check for high FODMAP ingredients like onions and garlic.
10. Infused Oils
Cooking oils like olive oil and sesame oil are always a pantry staple, but when you’re following the low FODMAP diet infused oils can be a lifesaver. Garlic and onion are high FODMAP foods, but you can still enjoy the flavor by using garlic or onion-infused oils. You can even make your own!
11. Low FODMAP Grains
Though you might need to avoid traditional staples like wheat, barley, and rye, there are still plenty of low FODMAP alternatives. As an added bonus, if you’re also following a gluten-free diet, you’ll find that the low FODMAP diet overlaps in this area. Try things like rice (up to 1 cup), millet (up to 1 cup), oats (up to ½ cup), and quinoa (up to ½ cup). Don’t forget that there are many versions of rice. From brown rice to jasmine rice, you’ll never get bored with all the different tastes and textures.
12. Spreads
If you’re feeling snackish but want something a little more satisfying than a handful of peanuts, a sandwich is the perfect solution. Grab a slice of your favorite low FODMAP bread and slather one a low FODMAP spread like peanut butter (up to 2 tablespoons) or almond butter (up to 1 tablespoon) – just be sure to buy natural nut butter free from artificial sweeteners. You can even enjoy certain jams and marmalades in small servings like strawberry, raspberry, and orange.
13. Low FODMAP Sweeteners
A spoonful of sugar gives your morning coffee a hint of sweetness and it’s a staple in home baking. While white sugar and brown sugar (up to 1 tablespoon) are low FODMAP-approved, they’re not your only options. Maple syrup (up to 2 tablespoons) is a natural sweetener that works well in many recipes, particularly baked goods where a little extra moisture will be appreciated. You can also try rice malt syrup (up to 1 tablespoon) and small amounts of higher FODMAP sweeteners like honey (up to 1 teaspoon) and molasses (up to 1 teaspoon).
14. Potatoes
While potatoes may not have the same shelf-life as canned beans, they’re a great option to keep in your pantry. Mashed potatoes are a family favorite and roasted potatoes make a great side dish for pork and beef. They come in all shapes, sizes, and colors, so you’re free to get creative. Just be sure to store them in a paper bag or cardboard box in a cool, dark area of the pantry.
15. Snacks and Crackers
No list of pantry staples would be complete without snacks! Tortilla chips are a must-have for low FODMAP snacking and your local grocery store probably offers a selection of popped corn and rice chips as well. Brands like Schär offer gluten-free crackers like Rosemary Table Crackers and Multigrain Crackers, and you can even find gluten-free crispbread that is low in FODMAPs.
Starting a new diet can be challenging but it doesn’t have to be a chore. By doing a little research ahead of time and stocking up on low FODMAP pantry staples, you can be successful in your new diet without the hassle or headache.
