Top 6 Low FODMAP Pantry Items

If you have these pantry items at hand, cooking and baking low FODMAP recipes and enjoying low FODMAP foods will be easier than ever. Be sure to check out our fave Top 6 Low FODMAP Fridge and Freezer Items, too.

Stock Your Pantry

Garlic-Infused Oils

Whether olive oil-based or vegetable oil-based, garlic-infused oil will allow you to have your garlic 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. And, BTW, you can have Onion-Infused Oil, too!

How about a recipe for Shrimp Scampi, seen above?

Low FODMAP Pasta & Low FODMAP Gluten-Free Pasta

With appropriate low FODMAP pasta 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.

Did you know that there are low FODMAP serving sizes of classic wheat-based pastas? Just check your Monash and FODMAP Friendly apps for more information.

For gluten-free and low FODMAP pasta, we think Tinkyada and Jovial brands have the best texture, and they offer many shapes, from shells to lasagna, farfalle to fettuccine, and of course, spaghetti. We ALWAYS have some in our pantry. 

Not all gluten-free pasta is low FODMAP. Please read the ingredient label.

Canned Crushed or Ground Tomatoes

Low FODMAP choices, of course (check labels). With some cans 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– many of which you can find in our shop.

Read more in our article, Are Tomatoes & Tomato Products Low FODMAP?

Try our:

• Cream of Tomato Soup with Grilled Cheese Croutons, seen above.
• Pasta all’Amatriciana
• Vegetable, Pasta & Bean Soup
• Super Simple Chunky Tomato Sauce
• Hearty Main-Dish Low FODMAP Eggplant Parmesan
• Skillet Lasagna
• Low FODMAP Stuffed Zucchini Boats
• Mussels with Tomatoes & White Wine with Garlic Toasts
• Cioppino
• Roast Clams & Spicy Sausages

Low FODMAP Gluten-Free All Purpose Flour

Our #1 choice is Bob’s Red Mill Gluten-Free 1-to1 Baking Flour and it is what we stock in the Test Kitchen. You will be able to make Banana Bread Muffins, Pie Crust and thicken sauces with ease – and it will be easy on your tummy. 

We also stock King Arthur Measure for Measure in our Test Kitchen, but it acts more like a cake flour, so use it accordingly. As always, if a particular recipe calls for a specific flour, use it for the best results.

For the BEST ever gluten-free pie crust, shown above and below, try our recipe, Foolproof All Butter Low FODMAP Pie Crust.

FYI: Not all gluten-free flour is low FODMAP. Please read the ingredient label.

Low FODMAP Bread & Gluten-Free Bread

With suitable sandwich-style bread on hand, you can make sandwiches for lunch, grilled cheese, French toast, and croutons for salad and soups.

Within the Bread section of the Monash University smartphone app and the FODMAP Friendly app, you will see many breads that are suitable for the Elimination Phase of the low FODMAP diet.

Low FODMAP bread does NOT necessarily have to be gluten-free. There are small servings of conventional wheat bread that are low FODMAP, as well as sourdough breads.

Here in the U.S., three of the easiest gluten-free brands to find are Udi’s, Schar, and Canyon Bakehouse, which many have found not only suitable, but also tasty. 

Please read our article, How to Choose Low FODMAP Bread.

Our article, How to Make a Low FODMAP Sandwich also has tons of ideas.

FYI: Not all gluten-free bread is low FODMAP. Please read the ingredient label.

Peanut Butter

We reach for PB all the time, as it is a great low FODMAP and protein-packed choice for snacks and lunch. Try some on a banana, bread, or a rice cake, or bake one of our delectable dessert or savory recipes.

We are partial to the all-natural types that list peanuts and salt as the only ingredients, such as Teddies and Smucker’s. We also occasionally use the new “natural creamy” and “no-stir” styles. Just steer clear of those that list hydrogenated fats, and if baking or cooking, use the type called for in the recipe.

You can learn more here: Explore an Ingredient: Peanut Butter. There is actually a lot to know.

Here are some peanut butter-focused recipes to get you started:

• Low FODMAP Peanut Lime Sauce
• Low FODMAP Garlicky Peanut Sauce
• Low FODMAP Vegan Peanut Butter Cookies
• Low FODMAP Chocolate Peanut Butter Pie
• Low FODMAP PB & J Bars
• Frozen Low FODMAP Peanut Butter Cheesecake, seen above.
• Low FODMAP Peanut Butter Banana Muffins
• Low FODMAP Asian Chicken Salad, seen below.

Check out our article of Top 6 Low FODMAP Fridge and Freezer Items. And find these and other low FODMAP pantry items in our SHOP.

Now go stock your low FODMAP pantry, and you will be ready to make low FODMAP meals quickly and easily!