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Low FODMAP staples for your pantry, fridge and freezer

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11 August 2022|4 min read

If you're following a low FODMAP diet or completing the Simple FODMAP Challenge, it's a good idea to have the following items on hand as staples in your kitchen pantry, fridge or freezer so there is always something low FODMAP for you to eat

A selection of low FODMAP fruits

  • Include a maximum of 2-3 serves spread over the day to aim for moderation in your fructose intake

A selection of low FODMAP vegetables

Bakery

  • Gluten-free, low FODMAP bread, rolls or wraps

Dairy and alternatives

Nuts and seeds

  • Brazil nuts
  • Macadamia nuts
  • Peanuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Chia seeds
  • Pumpkin seeds, pepitas
  • Sunflower seeds

Herbs and spices

  • Dried herbs
  • Basil
  • Coriander
  • Mixed herbs
  • Oregano
  • Rosemary
  • Dried spices
  • Cinnamon
  • Cumin seeds
  • Ground cumin
  • Ground ginger
  • Paprika
  • Turmeric
  • Salt
  • Cracked pepper

Sauces and condiments

  • Gluten-free soy sauce
  • Oyster sauce
  • Natural peanut butter
  • Maple syrup
  • White vinegar
  • Lemon juice
  • Low FODMAP salad dressing
  • Passata and canned tomatoes

Staples

  • Sugar
  • Brown sugar
  • Bicarb soda
  • Gluten-free, low FODMAP flour
  • Rice
  • Gluten-free spaghetti
  • Quinoa
  • Cooking oil
  • Extra virgin olive oil
  • Garlic infused olive oil
  • Macadamia oil
  • Sesame oil
  • Rice bran oil
  • Spray oil (olive, rice bran, canola)
  • Gluten-free, low FODMAP cereal
  • Gluten-free, low FODMAP crackers

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.

Reviewed by the healthylife Advisory Board May 2022

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This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.