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Staples for the Low-FODMAP Kitchen

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)
  • Oatmeal
  • 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 cerealDSCN1850
  • 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 chipsDSCN1923
  • 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
  • Eggs
  • CheeseDSCN1928
  • Butter
  • Tofu (if you eat it often)
  • Corn tortillasDSCN1853
  • Flaxseed and/or chia seed
  • Jam or preserves made from with low-FODMAP fruit and sweeteners
  • Mayonnaise
  • 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:
    • Kiwis
    • Oranges
    • StrawberriesDSCN1081
    • Bananas
    • Grapes
    • Cantaloupe
    • Carrots
    • Potatoes
    • Bell Peppers
    • Green onions (tops only)
    • LettuceDSCN0860
    • Spinach
    • Kale
    • Zucchini
    • Spaghetti squash
    • Tomatoes
    • Green beans


  • Frozen chicken breasts (if you eat meat)
  • Frozen veggies (I usually keep carrots, peas and corn on hand at minimum)DSCN0971
  • 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?

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  1. Great tips! As someone who also eats a lowfodmap diet, I have many of these ingredients in my own kitchen. My top 5 items I always have, though, are zucchini, squash, sunbutter, rice flakes (I can’t tolerate oats) and buckwheat groats!

    1. Joyce says:

      Awesome! I didn’t know you were a FODMAPer as well. I have never tried buckwheat groats, although I’ve been eating a lot of buckwheat flour and soba noodles lately. I’ll have to give it a try!

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