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12 Essential Low FODMAP Pantry Items

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If you have these items at hand, creating and cooking low FODMAP recipes and enjoying low FODMAP foods will be easier than ever. Be sure to check out our 8 Essential Low FODMAP Refrigerator & Freezer Items article and 10 Essential Low FODMAP Baking Ingredients. 

12 Essential Low FODMAP Pantry Items

As always, please refer to your Monash app and FODMAP Friendly smartphone apps for specific serving size recommendations.

And be sure to check out our Shop for all of these and more!

Stock Your Low FODMAP Pantry

1. Canned Beans & Legumes

Many folks are surprised to learn that there are low FODMAP amounts of canned beans and legumes that are Elimination worthy – in addition to being inexpensive, high protein and fiber rich. The Oligos in these foods are water soluble and if you buy canned, drain, rinse and drain again you will be able to maximize your portions. We keep canned chickpeas, lentils and black beans on hand at all times. 

Read our Explore An Ingredient: Lentils for very important information on the correct volume serving size of lentils that supersedes the information on the Monash app.

2. Canned Tomato Products

Our pantry is always stocked with canned diced tomatoes, crushed tomatoes, puréed tomatoes, plain tomato sauce and also prepared pasta sauces. You do have to read labels as high FODMAP ingredients such as garlic and onion might be included.

With cans and jars of these around you will be ready to whip up marinara sauces, use in lasagna and other pasta dishes, enhance Indian and Mexican dishes and create easy homemade soups. 

We love Muir Glen Organic products and Rao’s Sensitive Marinara Sauce. Fody makes several pasta sauces as well that are lab tested and certified low FODMAP: Marinara, Tomato Basil and Arrabbiata. And of course we have a homemade Quick Tomato Sauce for you, as well.

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3. Crackers, Rice Cakes & Chips

Making sure you have low FODMAP snacks on hand is one to make sure you stick with your diet and crackers and rice cakes come in very handy.

Try a couple of basic crackers, like KA-ME Rice Crackers, Mary’s Gone Crackers Original and Back To Nature Multi-Seed Rice Thins Crackers. Great with cheese, nut spreads or even plain.

For rice cakes, take a look at Lundberg brand for both their classic thick-style rice cakes and also their elegant thin rice crackers that they call Thin Stackers (they do not crumble as easily as the classic-style).

When it comes to chips you have many to choose from, but we think at the very least you should have some tortilla corn chips on hand. Plain or with low FODMAP salsa or guac, they will remind you of your pre-FODMAP days. When you are ready to branch out, take a look at potato chips, various vegetable chips and ones made from popcorn like popchips – sweet and salty.

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4. Garlic & Onion Replacers

FODMAPers are obsessed with infusing their cooking with garlic and onion flavor – while leaving the actual fresh onions and garlic behind. Luckily, more and more options are becoming available.

Infused Oils

Whether olive oil based, or vegetable oil based, infused oils will allow you to have your garlic or onion flavor and stick to a low FODMAP diet at the same time – even during the Elimination phase. Read our article on commercially prepared garlic-infused oils or you can also make your own Garlic-Infused Oil or Onion-Infused Oil.

We love Tourangelle for vegetable-based oil (for our Tex-Mex, Indian and Asian cooking). Fody has a Shallot-Infused Olive Oil that we adore.

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Dry Garlic & Onion Replacers

In conventional recipes garlic powder and onion powder frequently called for. Several companies have come up with dry, granular products that can be used similarly. Take a look at Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder; Smoke n’ Sanity Essence of Garlic Saltand FreeFod Garlic Replacer and FreeFod Onion Replacer. They are all a little different from one another in taste and application. Experiment with them and find your favorites.

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5. Gluten-Free All-Purpose Flour

Not all gluten-free flour is low FODMAP, and of course the low FODMAP diet is not a gluten-free diet. That said, we think the most helpful flour to keep on hand, and our #1 choice for a conventional all-purpose flour replacement, is Bob’s Red Mill Gluten Free 1 to1 Baking Flour. It is what we use most often in the Test Kitchen. You will be able to make Banana Bread MuffinsPie Crust, cakes, cookies and thicken sauces with ease.

For a more in depth look at flour in general, read our article Choosing A Low FODMAP All-Purpose Flour and also take a look at our article, The Essential Low FODMAP Baking Pantry. 

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6. Gluten-Free Bread

While low FODMAP bread does not necessarily have to be gluten-free, a GF version will certainly be more versatile, especially during the Elimination Phase. You can read more in How To Choose Low FODMAP Bread.

With suitable sandwich style bread on hand you can make sandwiches for lunch, grilled cheese, French toast and croutons for salad and soups. You can always start by referring to your apps and choosing a lab tested and certified low FODMAP bread; there are many to choose from.

When that is not possible, there are still many choices listed in the article linked above, that were curated by Monash trained RDs. The article also teaches you how to read labels to make educated assessments on your own. 

Here in the U.S. the easiest brand to find is Udi’s. Many FODMAPers have found Udi’s White Sandwich Bread to be not only suitable, but tasty as well. Also look at Canyon Bakehouse Gluten-Free Country White Bread, Franz Gluten Free 7 Grain or Vitality Bakehouse Wholemeal Spelt & Chia Sourdough (not available everywhere).

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7. Gluten-Free Pasta & Noodles

With appropriate low FODMAP pasta and noodles on hand you will always be ready to make a last-minute dinner. A little of that Garlic-Infused Oil, some grated Parm, freshly ground black pepper and you are good to go. 

For European style dried pasta we think Jovial brand has the best texture and they offer many shapes, from shells to lasagna, farfalle, fusilli and of course, spaghetti, to an egg-rich tagliatelle that we use when conventional recipes call for “egg noodles” like our kugel.

We have an entire article on Asian Noodles and usually go to our local Asian stores for these, from very fine vermicelli (think Summer Rolls) to broader styles for pad Thai and lo Mein.

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8. Grains

Grains offer a host of nutritional benefits and can and should be included in your low FODMAP diet.

Rice – basmati, brown and white, contain no FODMAPs. Glutinous rice has a generous low FODMAP portion size. Stock up on quinoa (all colors) as well as millet and rolled oats. These basics will take you through breakfast, lunch and dinner – and snacks.

9. Herbs, Spices & Seasonings

Oh, where to start with this category? Some folks think the low FODMAP diet is boring, but one look at all the herbs spices and condiments that are low FODMAP and it is instantly apparent that there are tons of ways to bring flavor to your food. First thing – toss the conventional garlic and onion powder.

You need good salt and pepper. We suggest Diamond Crystal Salt for cooking and a fine-grain table salt for baking. Always use freshly ground black pepper for best flavor. We like Tellicherry peppercorns the best.

We keep a well-stocked herb & spice drawer in the Test Kitchen and there were very minor adjustments made from our pre-FODMAP days. Specifics are listed in the Monash app but basically all of your most common dried herbs that you used before you can still use now: basil, dill, oregano, thyme and rosemary are the ones we reach for most often.

When it comes to spices, keep cumin, coriander, turmeric, paprika, smoked paprika, cinnamon, ginger, nutmeg and ground cloves on hand.

Make sure to read labels carefully for curry powder blends, Italian herb blends and especially anything labeled “chili powder”. Many if not most contain garlic and/or onion. We like Frontier Curry Powder with Turmeric, Paprika & Fenugreek and McCormick Gourmet Italian Seasoning for garlic-free and onion-free choices. 

For chile, refer to our article on Chile, Chili, Chilli & The Low FODMAP Diet. You will do best buy buying ground peppers themselves such as cayenne and chipotle.

We also recommend keeping nutritional yeast on hand. Its “cheesy” flavor is perfect for popcorn, among other uses, such as our Vegan Kale Pesto.

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10. Oils & Vinegars

Oils are fats and therefore contain no FODMAPs. We always keep olive oil and vegetable oil on hand at the very least, but why not expand your horizons? Coconut oil is popular and oils like walnut and hazelnut can add pizzaz to your salad dressings.

Malt vinegar contains no FODMAPs and balsamic, red wine, apple cider vinegar and rice vinegar all have low FODMAP serving sizes.

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11. Spreads

This is a broad category because it encompasses both nut-based spreads like peanut butter and almond butter (creamy or crunchy) but also “spreads”, like jams, jellies and savory spreads, too.

We are partial to all-natural types of peanut butter and almond butter that list just the nuts and salt as the only ingredients, and occasionally oil. Teddies and Smucker’s are the natural peanut butters we use in the Test Kitchen. We also occasionally use “natural creamy”, “no-stir” styles as well. Please use what is called for in individual recipes.

Make sure to read ingredient lists for almond butter; many contain sugar. That isn’t an issue from a FODMAP perspective, but we don’t think it is needed here. We like Justin’s and MaraNatha.

Strawberry and raspberry jam as well as orange marmalade have low FODMAP serving sizes. We like to use those that list the fruit before sugar. And for those so inclined, Marmite and Vegemite are low FODMAP as well and add umami to many dishes.

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12. Sweeteners

There are many low FODMAP sweeteners including white sugar, brown sugar and maple syrup. Those are our recommended basics. 

You could also consider stocking rice malt syrup, which contains no FODMAPs, and is a great substitute for liquid sweeteners in conventional recipes when high(er) FODMAP honey or molasses are called for, or when you want a gentle sweetness. For recipes using maple syrup you could use half rice malt syrup (also called rice syrup or brown rice syrup) to reduce the sweetness. 

Honey and molasses each have very small serving sizes, and we do take advantage of that in some recipes, but they are by no means considered basic must-haves.

Read more in our Explore An Ingredient: Sugar, Is Honey Low FODMAP? and Explore An Ingredient: Maple Syrup

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The Takeaway

Preparing low FODMAP food does not require anything out of the ordinary and as with any food preparation using high-quality ingredients will make the process go as smoothly as possible and give you the best results.

Check out our articles on 8 Essential Low FODMAP Refrigerator & Freezer Items and 10 Essential Low FODMAP Baking Ingredients. 

And be sure to check out our Shopping Lists which have thousands of low FODMAP food items curated by our Monash University trained RDs.

FODMAP Everyday Low FODMAP Shop

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