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

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