How to Stock Your Low FODMAP Pantry

You will be most successful on your Low FODMAP diet journey if you are prepared.

Arm yourself with the best scientific information (we suggest following Monash University and checking back here for our blog articles) and stocking your pantry and fridge with foods that will help you on your FODMAP journey. This article focuses on shelf-stable low FODMAP pantry items that will be there for you when you need them.

PS: Don’t overlook the fact that you will be using these basics again and again and they are often more economical if purchased in bulk.

1. Garlic-Infused Oils: If there is one item that we reach for more than any other in our low FODMAP pantry is FODY's Low FODMAP Garlic Infused Olive Oil. Whether we are making a stir-fry, incorporating it into a stew or slow-cooker recipe, or even making a simple low FODMAP salad dressing from scratch, Garlic-Infused Olive Oil is hands-down the best way to get garlic-flavor into your diet - without the high FODMAP fructans found in garlic. This is because fructans are not oil-soluble; the garlic can flavor the oil safely. And, now we offer a low FODMAP Shallot-Infused Olive Oil for the onion flavor you have been missing. The uses are endless! Anytime you used to reach for an onion, use our Shallot-Infused Olive Oil instead.

2. Low FODMAP, Gluten-Free Pasta: Our pantry is never without Low FODMAP, gluten-free pasta. Some are rice based, some have Low FODMAP blends using rice and/or corn and/or quinoa, but they all share versatility, a long shelf life and ease of preparation. In the warmer months, some Garlic-Infused Olive Oil, chopped fresh tomatoes, fresh basil, Parmesan and freshly ground black pepper are all you need. In the cooler months, reach for that jar of Pasta Sauce. 

3. Speaking of Pasta Sauce, Try Our FODY Low FODMAP Tomato-Basilor low FODMAP Marinara Pasta Sauces: These heat-and-eat sauces are Certified Low FODMAP by Monash University, as are all of our Fody food products. You can rest easy knowing that these pasta sauces won’t upset your tummy - and you will be able to create homemade recipes to your heart’s content: lasagna, spaghetti and pizza and even use these sauces as an ingredient in other inspired recipes; just try our Braised Chicken and see what we mean.

4. Low FODMAP, Gluten-Free All Purpose Flour: Even if you don’t bake you will need flour from time to time, to thicken gravies, dredge meats, poultry and fish and other uses. If you do not bake a lot, buy smaller bags and store in an airtight container in the freezer, but for most folks, storing airtight at room temperature is fine. Look for flours that are Low FODMAP using your Monash University Low FODMAP Diet Smartphone App for guidance. We think a blend specifically developed to mimic traditional all-purpose flour is your best bet.

5. Low FODMAP Bread (Gluten-Free): You need a tried and true bread on hand for sandwiches, toast, French toast, snacks and to make breadcrumbs. While the Low FODMAP diet is not a gluten-free diet, we recommend a gluten-free bread as your basic as it will be most versatile, regardless of whether you are in the midst of the Elimination Phase, Challenge Phase or beyond. Check out our ideas for Back-to-School Sandwiches!

6. Peanut Butter & Almond Butter: Speaking of sandwiches, if you have some peanut or almond butter on hand you will never go hungry! A tablespoon is a quick shot of energy, makes a great sandwich, schmear it on a piece of banana, blend into smoothies or use it in recipes like our Oatmeal Cookie Energy Balls. While seed butters have not been formally tested by Monash, you can consult your registered dietitian about using them if you are avoiding nuts. Many seeds (chia, flax, sesame, sunflower and hemp) have been tested and are Low FODMAP in specific portions.

7. Herbs & Spices: We hear all the time that folks think the Low FODMAP is bland. We have to disagree! Maybe you haven’t found our favorite tips and tricks? Along with our Garlic and Shallot Infused Olive Oils, which add loads of flavor, having fresh dried herbs and spices at hand will bring vibrancy to your cooking. No, that wasn’t a typo. Dried herbs and spices can be old and flavorless or fresh and tasty. The shelf life on our blends is 12 months long, so you can stock up and keep them on hand for your cooking. Store away from heat and light and you will get the most out of them, from our low FODMAP Lemon & Herb Seasoning, Taco Seasoning and our Steak Spice Blend. And, think outside the box. Just because our Fody Steak Spice Blend has the word “steak” in it, be sure to try it with poultry and seafood, too! Ditto the Taco Seasoning. Use for any Mexican or Tex-Mex inspired cooking or anytime you want a hit of hot pepper!

8. Our last suggestion is Salad Dressings. They are among the newest of our offerings. We have French, Caesar, Garden Herb and Maple Dijon Salad Dressings. While they should be refrigerated once opened, they are shelf stable for 18 months prior to opening. Drizzle on salads, but also use them for marinating proteins, brushing your proteins during cooking, using on sandwiches or even as a dip for crudité.

Stock Up and Eat Well!