Looking in the refrigerator or freezer and wondering what to eat? With these items on hand, you will be able to handle your low FODMAP diet with ease.
For a deeper dive, read our article, What Can I Eat on The Low FODMAP Diet? But here we are focusing on our favorite and most versatile chilled items.
Stocking the Low FODMAP Fridge & Freezer
Lactose-Free Milk & Non-Dairy Milks
Hopefully you know that the low FODMAP diet is not dairy-free; it is lower in lactose. This means you can have lactose-free milk, which is very easy to find in most supermarkets, as well as many non-dairy milks, including Almond Milk, Coconut Milk, Hemp Milk, Macadamia Milk, Oat Milk, Quinoa Milk, Rice Milk, and Soy Milk (preferably made from soy protein; not whole soy beans).
We don’t know about you, but we have to have our hot beverage in the morning, or the day just doesn’t start right. Having lactose-free milk (we like Organic Valley brand) or a milk alternative on hand allows us to make lattes at home and use them with our bowls of low FODMAP cereal. Great for use in recipes, too. Like our chocolate pudding, seen below!
Some of these are found in the refrigerator section of your supermarket, while others might be UHT shelf-stable; those need to be refrigerated after opening, hence their inclusion. Note the lab-tested results in the Monash and FODMAP Friendly apps, as they will indicate which type of beverage was tested, such as UHT or otherwise.
Cheese
Speaking of dairy, did you know that many hard cheeses are low FODMAP due to their naturally low lactose content? We always have a hunk of Parmigiano Reggiano around for quick pasta meals and for shaving over soups, feta for sprinkling over salads, as well as some sandwich cheeses like cheddar and Monterey Jack.
Read more in our article, Is Cheese Low FODMAP?
And for a cheese-lovers recipe, try our Stovetop Mac ‘n Cheese, seen above.
Frozen Gluten-Free Pizza Crusts
Try Udi’s brand frozen pizza crusts and Schar Pizza Crusts. You will be able to whip up low-FODMAP pizzas in a flash. We have even made breakfast pizzas! Try bacon, eggs, and cheese, with low FODMAP vegetables.
PS: Calling all pizza fans! Read our article, Everything You Need To Know About Low FODMAP Pizza.
Tortillas
Some are sold refrigerated, some frozen, and some are stocked on the room-temperature grocery shelves, but since we store ours in the fridge, we have listed them here. We always have corn tortillas around for quick tacos and quesadillas; search out brown rice-based tortillas, too. We like Food for Life Brown Rice Tortillas, which are wheat and gluten-free.
Whip up one of our low FODMAP recipes:
- Low FODMAP Shrimp Tacos (seen above)
- Low FODMAP Sweet Potato Tacos with Black Beans
- Low FODMAP Chicken Enchiladas
- Low FODMAP Shredded Pork Tacos
Fruits & Veggies!
There are so many fruits and vegetables that you can eat while on the low FODMAP diet and if you keep them at hand, you will always have food to snack on and cook with. Here are some of our basics: lettuces for quick salads; leeks and scallions for the greens (and small portions of bulb) to sub in for onions; bananas to use fresh and frozen for smoothies, and berries for snacking and tossing into muffins and on top of cereal.
Cabbage and carrots keep well in the fridge; try our Eat The Rainbow Slaw featured above. Feel free to use our SEARCH function for specific fruits and vegetables.
Proteins
Eggs, meat, poultry, and fish. The FODMAPs we are trying to minimize live within the realm of carbohydrates, so proteins are an easy choice. That’s right! Pure proteins contain NO FODMAPs whatsoever! By the way, hard-boiled eggs are a staple high-protein snack for us. Make a batch at the beginning of the week; eat out of hand, make egg salad, or deviled eggs, seen below.
Read our articles What Are FODMAPs?, No FODMAP Foods, and Foods With A Trace of FODMAPs.
Also be sure to check out our article on our favorite Top 6 Low-FODMAP Pantry Items, and our SHOP for these and other low FODMAP pantry items.
Yes! good job. 🙂 Exactly what I found and wish I found before elimination panic took hold and I was starving!
Surprising how many ways you can reinvent deviled eggs!
I eat eggs in some form everywhere. And hardboiled in the shell, they are so portable!