Low FODMAP staples for your pantry, fridge and freezer
If you're following a low FODMAP diet or completing the Simple FODMAP Challenge, it's a good idea to have the following items on hand as staples in your kitchen pantry, fridge or freezer so there is always something low FODMAP for you to eat
A selection of low FODMAP fruits
- Include a maximum of 2-3 serves spread over the day to aim for moderation in your fructose intake
A selection of low FODMAP vegetables
- Eat a variety of low FODMAP vegetables and aim for 5 serves a day
Bakery
- Gluten-free, low FODMAP bread, rolls or wraps
Dairy and alternatives
- Lactose-free milk
- Soy milk (made from soy protein, not soybeans)
- Rice milk
- Oat milk
- Lactose-free yoghurt
- Soy yoghurt
- Margarine / butter
- Hard cheese
Nuts and seeds
- Brazil nuts
- Macadamia nuts
- Peanuts
- Pecans
- Pine nuts
- Walnuts
- Chia seeds
- Pumpkin seeds, pepitas
- Sunflower seeds
Herbs and spices
- Dried herbs
- Basil
- Coriander
- Mixed herbs
- Oregano
- Rosemary
- Dried spices
- Cinnamon
- Cumin seeds
- Ground cumin
- Ground ginger
- Paprika
- Turmeric
- Salt
- Cracked pepper
Sauces and condiments
- Gluten-free soy sauce
- Oyster sauce
- Natural peanut butter
- Maple syrup
- White vinegar
- Lemon juice
- Low FODMAP salad dressing
- Passata and canned tomatoes
Staples
- Sugar
- Brown sugar
- Bicarb soda
- Gluten-free, low FODMAP flour
- Rice
- Gluten-free spaghetti
- Quinoa
- Cooking oil
- Extra virgin olive oil
- Garlic infused olive oil
- Macadamia oil
- Sesame oil
- Rice bran oil
- Spray oil (olive, rice bran, canola)
- Gluten-free, low FODMAP cereal
- Gluten-free, low FODMAP crackers
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If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board May 2022