10 Must-Have Low FODMAP Pantry Staples

The low FODMAP diet can be tricky and can take a lot of your time in planning and meal preparation. Make things easier for yourself by stocking your pantry with these 10 staples. They’ll make the low FODMAP diet a little more manageable, and will be your lifesaver during busy weeks.

1. Brown Rice

This non-perishable grain should always be in your pantry if you’re following a low FODMAP diet. It is wheat-free, but still loaded with essential nutrients like fiber, B-vitamins, and protein. My favorite is the sprouted brown rice from Thrive Market.

2. Oats

Oats are an incredible fructan-free, fiber-rich breakfast base. If you struggle with your morning poop, this is a great option to get things moving along. But don’t worry, things won’t move TOO quickly. I love the Thrive Market brand, as well as Bob’s Red Mill Steel Cut Oats. I usually cook mine in almond milk, cinnamon, and pure maple syrup, then top it with some blueberries or strawberries!

3. Wheat Free Pasta

If there’s a world where pasta isn’t allowed, I don’t want to be there. Pasta is great to have on hand because it can be made quickly during those busy weeks. Wheat free pastas, including those made from brown rice, corn, and quinoa, are amazing because they usually contain more protein than wheat pastas! You could add in more protein, like chicken, ground beef, or hemp seeds, but you can also keep it simple and still get the protein you need. Win-win.

4. NOGO (no garlic/onion) Marinara Sauce

You can’t have pasta in the pantry without the perfect sauce to top it with. In the past, it was a struggle to find sauces that didn’t contain garlic and onion. Now, there are brands that are stepping up and giving us delicious options! My faves are Rao’s Homemade Sensitive Marinara, Fody Foods Marinara, and Prego Sensitive Recipe. (click here for a full comparison of them all).

5. NOGO Salsa

Salsa is a must-have in the pantry and fridge because it can add a flavor punch to so many different meals! From tacos to huevos rancheros to shredded chicken to a simple snack, you gotta have a low FODMAP salsa on hand. My favorite is Fody Foods Mild Salsa.

6. Garlic Infused Olive Oil

What smells better than fresh garlic cooking in a pan? Giving this staple ingredient can be devastating, but have no fear. Garlic infused olive oil is your answer to getting that same flavor punch and pleasant aroma, without the gas. My favorite is from a local Nashville company, Galena Garlic. Fody Foods also has a great one!

7. Pure Maple Syrup

Did you add honey to everything before going on the low FODMAP diet? Same! Instead of missing out on that perfect touch of sweetness for oats, teas, baked goods, dressings, and marinades, swap it out for pure maple syrup. I’m not as picky about which brand I choose, but Thrive Market usually has good deals. Thankfully, you can find this at any grocery store you choose!

8. Low FODMAP Bars

If you are always on the go for work or family events, bars are a great way to avoid being either hangry or having to grab something quickly that may cause symptoms. My absolute favorite is the Go Macro Sunflower Butter and Chocolate bar. Fody Foods also has a couple of great options.

9. Gluten Free All Purpose Flour

If you like to bake, be sure to keep a 1-to-1 GF all purpose flour on hand. These aren’t perfect, but they’re better than nothing. My favorite, so far, is from King Arthur. You can find these from Thrive Market, or from your nearest grocery store!

10. Peanut Butter

Peanut butter is one of your best low FODMAP nut butters because you can get 2 Tbsp in a low FODMAP portion. Brand doesn’t matter too much, but I usually go for organic, all-natural PB. Ingredients should only be peanuts, and maybe a little salt. Some grocery stores have the option to grind fresh peanut butter on the spot, so that would be a great option too!