This week I’ve been busy writing a draft for my workshop course on top of my usual tasks like teaching, my internship and the things I prioritize for stress relief, especially spin class and swing dance. Since I flew back from Kansas late on Monday night, I haven’t had a chance to go to the grocery store.
I’m doing pretty admirably, though, with the odds and ends I’ve got in the fridge and pantry. Which reminded me work on a post I’ve been meaning to put up for a long time: low-FODMAP staples to keep around the house.
Not only is it useful to have these staples stashed for when you’re in a busy period and can’t get to the store, I also hope this list will be valuable for brand-new FODMAPers, starting the elimination phase of the low-FODMAP diet and making their first trip to the grocery store. It’s super-overwhelming to know what to buy the first time because so many foods are suddenly off-limits. Coming with a list in hand from a seasoned FODMAPer, I hope, might make the process a little easier.
Of course, you can vary this list depending on what you personally like and think you’ll enjoy eating. Yes, you can enjoy food–even on the low-FODMAP diet!
- Rice (white or brown)
- Quinoa and/or gluten-free pasta
- Gluten-free flour blend (a low-FODMAP variety such as King Arthur or Bob’s Red Mill 1-to-1 Baking Flour)
- Canned chickpeas and/or lentils
- Canned tomatoes (choose a kind with no added onion or garlic)
- Canned tuna
- Peanut butter
- Your favorite low-FODMAP nuts and seeds
- Low-FODMAP cereal, such as gluten-free cornflakes, Cheerios, Nature’s Path Mesa Sunrise, quinoa flakes, or Bob’s Red Mill Might Tasty hot cereal
- Chocolate chips
- And plain dark chocolate just for eating. Because really.
- Low-FODMAP granola bars, such as Nature Valley Pecan Crunch
- Gluten-free crackers, pretzels, or chips
- Vinegar (wine vinegar, balsamic, and/or apple cider)
- Oil: canola, soybean, and/or olive. Whatever you use.
- Garlic-infused oil or garlic cloves to make your own infused oil
- White and brown sugar
- Salt, pepper, low-FODMAP spices
- Lactose-free milk and/or almond milk
- Tofu (if you eat it often)
- Corn tortillas
- Flaxseed and/or chia seed
- Jam or preserves made from with low-FODMAP fruit and sweeteners
- Dijon mustard
- Soy sauce
- Maple syrup (the real stuff)
- Your favorite low-FODMAP fruits and vegetables. Low-FODMAP produce options include, but are limited to:
- Frozen chicken breasts (if you eat meat)
- Frozen veggies (I usually keep carrots, peas and corn on hand at minimum)
- FODMAP-friendly bread (gluten-free bread, sourdough spelt bread, or sourdough wheat bread with no added yeast)
- Frozen berries (blueberries, strawberries, and/or raspberries)
- Frozen bananas for smoothies–if you like ’em 🙂
- Lactose-free ice cream
While this may seem like a long list, keep in mind that a lot of these products are the kinds of things you don’t have to buy every time you go to the grocery store. A bottle of dijon mustard, as a random example, can last me the better part of the year. Even if you are just starting the low-FODMAP diet, you probably have a number of these foods at home already. Notice, too, that a lot of these things you can get at your local supermarket. Specialty products not required. 🙂
Also feel free to supplement this list. There are plenty of low-FODMAP foods I haven’t mentioned here.
With these around in the fridge, you can make a lot of my favorite quick and easy low-FODMAP meals.
Five foods you always have in the kitchen?