Low FODMAP staples for your pantry, fridge and freezer

11 August 2022|4 min read

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

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

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