When the cupboards open to reveal flavorful low FODMAP ingredients, even a tense IBS kind of day begins to soften around the edges.
If you or someone you care about follows a low FODMAP lifestyle, having the right staples on hand and choosing thoughtful gifts can make a meaningful difference in daily comfort and meal enjoyment. FODMAP Everyday® has long emphasized that success on the low FODMAP diet depends less on restriction and more on preparation. When the pantry is stocked with trusted ingredients and supportive tools, mealtimes become simpler, more relaxing, and far more delicious.
Whether you are shopping for yourself or picking gifts for someone navigating irritable bowel syndrom (IBS), this guide has what you need for online shopping, from low FODMAP foods, cookbooks, and kitchen essentials all in one place.
Pantry Staples Worth Stocking
A reliable low FODMAP pantry begins with flexible, everyday foods that form the foundation of dozens of recipes. We know we are baking more right now, and do not want to be caught short. Plus. For everyday cooking, if you have what you need on hand, you are more likely to stick with your low FODMAP approach.
Grains and Starches
- Rolled oats
- Quinoa
- Millet
- Cornmeal; we use Indian Head brand in our Test Kitchen quite a bit.
- All kinds of rice, such as jasmine, basmati, or brown
- Low FODMAP pasta, such as Jovial brand
- Plain rice crackers
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
Protein Pantry Items
- Canned tuna or salmon; this is our fave tuna.
- Shelf stable egg products
- Plain nut butters without high FODMAP additives
- Firm tofu or tempeh (portion appropriate)
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
Baking Ingredients
- Cane sugar (contains no FODMAPs at all!)
- Brown sugar
- Maple syrup
- Bob Red Mill’s 1 to 1 Gluten Free Baking Flour Blend
- Baking powder, double acting, non-aluminum
- Baking soda
- Ghirardelli Unsweetened chocolate, Semisweet chocolate and the 60%
- Pecan and walnuts halves
- Cinnamon
- Ginger
- Cloves
- Allspice
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
General Pantry Items
- Kosher salt (we like Diamond brand)
- Tomato products with no onion or garlic; have you tried Rao’s Sensitive?
- Plain canned pumpkin
- Low FODMAP broths without onion or garlic; Gourmend has a new shelf-stable Bone Broth Powder, which we are excited about. Their classic broth is always in our pantry.
- Cooking oils; we always keep a neutral-flavored oil on hand, such as canola, as well as olive oils. Both “plain” and garlic-infused.
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
Flavor Boosters
It is a common complaint by many who are new to the diet that they are having trouble bringing flavor to their low FODMAP cooking. We have an entire article for you: How To Add Flavor To Low FODMAP Cooking. We promise you that there are MANY ways to add flavor, even during the Elimination Phase of the low FODMAP diet!
Flavor is essential to enjoyable low FODMAP living. Here is a peek at what we always have on hand:
- Garlic-infused olive oil
- Single ingredient dried herbs and spices; make sure your spices and herbs are not ancient!
- Vinegars such as balsamic or rice vinegar, or both! How about malt vinegar (try it on fries!)
- Tamari or soy sauce; we particularly like San J Tamari.
- Miso
- Low FODMAP garlic and onion powders
- Black peppercorns for freshly ground pepper
- (And don’t forget a really good pepper mill!)
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
Gift Ideas for Low FODMAP Living
When gifting for someone on a low FODMAP diet, practicality and thoughtfulness go hand in hand. These items support everyday cooking while feeling personal and generous.
Books and Guides
- Low FODMAP cookbooks recommended by FODMAP Everyday®. Here is an in-depth look at some of our favorites.
- The link includes books addressing IBS, as well
Kitchen Tools
- Digital food scales for accurate portioning
- Glass meal prep container sets
- Bento style lunch containers for packed meals
- Measuring sets designed for detailed portions
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
Storage and Organization
- Airtight pantry containers for grains and snacks
- Labeling tools or chalkboard labels
- Stackable fridge containers for meal prep ingredients
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
Create a Low FODMAP Pantry Gift Basket
A curated gift basket is one of the most appreciated gestures for someone managing IBS. It combines practical support with personal care.
Gift basket ideas include:
- Low FODMAP pasta, such as Jovial brand!
- Garlic-infused olive oil, both vegetable oil based, such as Tourangelle, and olive oil based, such as Fody.
- And try the Fody Shallot oil!
- Low FODMAP Salsa
- Freefod or Fodmazing Garlic substitute (it’s a low FODMAP garlic powder!)
- Certified seasoning blends, such as Smoke ‘n Sanity.
- Quinoa or rice
- Crackers
- Oats
- A FODMAP Everyday® recommended cookbook
- Glass food storage containers or measuring tools
- Heating pad
- Hot water bottle
Last update on 2025-12-06 / Affiliate links / Images from Amazon Product Advertising API
This type of gift helps reduce the emotional load of starting or maintaining a low FODMAP diet and replaces anxiety with empowerment.
Why Stocking and Gifting Matters
Low FODMAP living becomes far less stressful when trusted foods are always within reach. FODMAP Everyday® stresses that pantry preparation eliminates guesswork and supports consistent success, helping people move from restriction toward freedom at the table instead.
By stocking essential foods or gifting supportive tools and books, you are not simply buying products. You are offering confidence, nourishment, and reassurance to someone who deserves comfort with every meal.
