What’s in my Low FODMAP Pantry?

What’s in my low FODMAP pantry?

Having educated thousands of clients on the low FODMAP diet and follow a modified version of the diet myself, I find having a well-stocked low FODMAP pantry is a big key to success.

Strategizing meals and picking up the essentials to make up quick breakfasts for on the go, lunch items to bring to work or to school, and the building blocks for a healthy dinner make it easier to eat nourishing and tasty meals on a low FODMAP diet.

There are hidden FODMAPs in many commercial products–cereals, condiments (spice blends, salad dressings, ketchup) etc. Common FODMAP ingredients include: chicory root extract, inulin, fructans, honey, agave, apple and pear juice concentrate, high fructose corn syrup, onion and garlic.  In the US, foods regulated by the USDA, (animal based product), the term natural flavors can include onion and garlic–so be selective when choosing broths and meat products.  It you see the term natural flavors on a meat based product, you can call the company to learn what is in the product.  Natural flavors does not always translate to onion and garlic!

For a quick and easy tool to help guide your low FODMAP shopping experience in the US, check out my  FODMAP Grocery Guide app  in the iTunes Store. This app is a very basic tool for FODMAPers to use when creating a shopping list and navigating the grocery store. To learn more about this tool, check out my post about my app here.

Today, I will run quickly through my pantry to provide a smattering of what I like to have on hand!

Note some links contain paid marketing links.

Baking products to whip up low FODMAP biscuits, pancakes, waffles, muffins and scones–I go for King Arthur Gluten free all-purpose flour blend(this works well for cookies and brownies), King Arthur Gluten free Measure for Measure Flour (this is great for muffins and cakes) or even King Arthur all-purpose gluten free baking mix (perfect for pancakes, waffles and cinnamon streusel coffeecake! YUM!) The ingredients in these flour blends appear low FODMAP and work well for my clients.

A few of my favorite cold cereals for a quick breakfast on the go–or as a topping for a lactose free yogurt parfait include: Bear Naked V’Nilla Almond granola, Environkidz panda puffs or gorilla munch, FODY foods cinnamon seed crunch, and Nature’s Path Vanilla Pumpkin Seed Granola.

Looking for other low FODMAP breakfast ideas, check out my post What’s on my plate: Low FODMAP Breakfast Inspiration, here. 

Condiments + Spice Blends! No need to have bland, tasteless food while on the low FODMAP diet. And remember, you will likely be able to add back FODMAPs after the reintroduction phase! I have learned that garlic and wheat are not big triggers for me unless consumed in large amounts. This makes life a whole lot easier and tastier for me!

For a variety of low FODMAP spice blends, check out FODY foods–I especially love their taco and steak seasoning blends. So good. So good! FODY’s steak blend is my go to all purpose spice blend for me–I add it to potatoes, corn, chicken burgers, and roasted vegetables too.

Casa de Sante has a few onion and garlic substitute seasonings including their Mexican seasoning mix and Indian spicy hot seasoning. The flavor is sooo good! I am also a big fan of Casa de Sante’s BBQ rub! You won’t miss the garlic and onion.

If garlic and onion flavor are a must for your favorite recipes…simply pick up some FODY or Boyajian Garlic or shallot infused olive oil–so delicious…without the FODMAPs.

Onion is a big ouch for me….so I love that FODY foods offers some delicious salsa sans onion in both mild and medium varieties. This salsa is always a crowd pleaser even for those that are not following the low fodmap diet!

For salad dressing, I often just use extra virgin olive oil, fresh lemon juice and sea salt (perhaps, I might add a little Dijon mustard too).  But, for ready to roll low FODMAP certified dressings, try out FODY Foods salad dressing options here.

Snack attack must haves:

I love 88 Acres Dark Chocolate and Sea Salt bars, FODY foods Dark Chocolate, Nuts and Sea Salt, and Happy Bars (oatmeal raisin is my latest go to flavor). I keep one or two with me at all times.  I don’t like to feel hangry, ever. 😉

Always be a prepared FODMAP-er. You never know when hunger might strike!

Feeling like a salty snack?  I do like a good salty snack on occasion–fresh popped popcorn is a family fav, lightly salted rice cakes topped with peanut butter (yum), Snyder’s gluten free pretzels, Blue Diamond Almond Nut thins–all perfect when you crave that salty, crunch snack!

Sweet must haves:

I am a big fan of Tate’s Gluten free Chocolate Chip cookies and their Gluten Free Ginger Zingers too. The ingredients appear low FODMAP–and they are yummy!

I also like to whip up some of my super easy peanut butter cookies too. Few ingredients and easy peasy.

Low Lactose Dairy must haves:

Lactose free milk–Lactaid or Organic Valley lactose free are my go to milk option. I use cow’s milk for the extra protein, calcium, riboflavin and overall nutrition compared to plant-based milks. When I am out and about (which, is like, always), I use almond or coconut milk in my lattes when lactose free cow’s milk is often not an option.

Green Valley Organics offers lactose free yogurt, sour cream, and cream cheese (many are FODMAP friendly certified) and are delicious low FODMAP options.

Beckon Ice Cream is a new lactose free ice cream option, learn more here.

Most hard cheeses are low enough in lactose to be acceptable on the low FODMAP diet, think: Cheddar, Swiss, + Monterey Jack. Oh…and string cheese is a great portable low FODMAP cheese option!

For a quick visual tour of some of favorite low FODMAP pantry items, take a peek at my Kate’s Market Picks page on my website. I will continue to update this page with new fun (and tasty) finds!

4 replies on “What’s in my Low FODMAP Pantry?

  • Kimberly

    Hi Kate,
    I’m new to the low fodmap diet and I’m trying to find a low fodmap gluten free flour mix in Canada. I found one that I think might be okay, the ingredients are rice flour, potatoe starch, pea fiber, tapioca starch, xanthan gum. I know most of the ingredients are safe but what about the pea fiber, is pea fiber low fodmap? I can’t find any info on it, any help would be greatly appreciated. Thanks!

  • Sarah Andrade

    Hi Kate,
    I’ve been looking for a low-FODMAP protein bar since I work out and sometimes don’t have the time to make a protein-packed meal right after a workout. I found Cliff Protein Builder bars and was wondering about two specific ingredients: The first is beet syrup. I can’t find any information on beet syrup on the internet; only beet sugar. Is this a fancy way of saying molasses? The second is soy protein concentrate. I assume this one is ok but not sure. Thanks so much for any help you can give me!! Your website has been incredibly helpful to me!

    • katescarlata

      Not sure about beet syrup honestly and the soy concentrate might be an issue too. I would suggest you find another bar such as a Happy Bar or a Go Macro peanut butter replenishment bar.

Comments are closed.