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A Look Inside My Low-FODMAP Pantry | Low FODMAP Diet by FODMAP Life

So you’ve landed here because your doctor has suggested you start the low-FODMAP diet, you’re already on the diet or maybe well on your way eating, drinking and living low-FODMAP. Congratulations, I do hope the diet works for you and brings peace to your gut!  In this post, I am going to share a look inside my low-FODMAP pantry to help ensure your kitchen is prepared to make delicious low-FODMAP meals.  With preparation, you will have an easier and more enjoyable time on the diet!

You Are Not Limited

My low-FODMAP grocery list (which you can download for free) is a great resource and I especially like it because I can print it up, sit down with a cup of green decaf tea and circle the foods I want to buy for the week. You will notice many foods on the list, so even though the low-FODMAP diet is an “elimination diet,” it’s not as limited as other diets like the SCD diet for example (read more from Patsy Catsos, RD about the difference between the SCD and low-FODMAP diet here).  As someone who wrote a cookbook with over 300 low-FODMAP and gluten-free recipes, and who develops low-FODMAP recipes every week, I can tell you that you are not limited on this diet.  It may feel like you are limited because perhaps now you’re no longer eating as many packaged and prepared foods and drinks, and because well, garlic and onion are in everything (you can use garlic-infused oil, wheat-free asafetida powder, or saute garlic or onion in oil first, then remove from pan before adding in other ingredients).

Maybe eating out isn’t as easy as before but you can make this diet work for you.  Plan to cook at home as much as you can while on the low-FODMAP diet and meal prep!  And if you’re feeling up to some time to chill and watch Netflix, watch my absolute favorite series, Chef’s Table.  This show will give you some inspiration for your next time in the kitchen!

Want tips on how to eat out on the low-FODMAP diet?

Download my Low-FODMAP Dining Out Tips here

Mix it Up!

When it’s time to go food shopping, I like to mix things up every week.  I try not to choose the same fruits, vegetables, meats, fish, dairy products or vegan protein to ensure my diet includes a variety of foods so I can reap the benefits of different nutrients.  A wider variety of nutrients from foods is after all, good for our gut and gut bacteria.  Some of my favorite low-FODMAP nutrient-dense foods include broccoli, carrots, spinach, sweet potatoes, turnip greens, lentils, blueberries, raspberries, strawberries, salmon, sunflower seeds, almonds, flax seeds and more.

“Usually, one’s cooking is better than one thinks it is.” Julia Child

Be Prepared

  • Have meal prep containers, Tupperware, or other air-tight containers on hand to store your food.  Meal prepping is key for this diet!  Chop up vegetables and fruits when you return home.  Make rice, quinoa, and pasta ahead of time and store in refrigerator or in freezer as all are very easy to defrost quickly.
  • Download my free Weekly Meal Plan Worksheet
  • As you buy fruit, remember to plan to buy enough fruit for one low-FODMAP serving of fruit per meal (example = 20 blueberries or 10 blueberries and 1/2 a banana)
  • Buy a mix of fresh and frozen vegetables.  Experiment with eating both raw and cooked, and rate your own tolerance.  Some people with IBS have a hard time eating only raw vegetables, and some vegetables (even low-FODMAP) are better cooked or steamed (like green peppers, broccoli, cabbage etc.).
  • Use my Food & Symptom Diary to track all foods and drinks consumed, as well as bowel movements and any stressful situations
  • As of the writing of this post, there are no certified low-FODMAP salad dressings on the market.  Make your own dressings easily by using different combinations of these ingredients: extra-virgin olive oil + herbs of choice + rice wine vinegar // coconut oil + maple syrup + rice wine vinegar // extra-virgin olive oil + mustard + balsamic vinegar (1 tbsp per serving for balsamic vinegar is low-FODMAP), maple syrup + dijon mustard + extra-virgin olive oil+ salt + pepper …and many more.
  • A slow cooker – if you are busy like me, a slow cooker can make your day (or your week!).  Check out these slow cooker recipes: Low-FODMAP PF Chang’s Inspired Turkey Lettuce Wraps and Slow Cooker Low-FODMAP Chicken Pot Pie Soup.  Stay tuned on my RECIPES page for more low-FODMAP slow cooker recipes.

Low-FODMAP Pantry

While you have several fresh and whole-food low-FODMAP foods from which to choose, I wanted to share with you the shelf-stable items I always have on hand.  Bring home different fruits and vegetables every week, and then get creative and get cooking with the items below.  Don’t like to get creative and need recipes?  That’s OK.  If you check the RECIPES section of my website every week, you’ll see new recipes that often use the items below.

So stock your kitchen with the list of foods below ( so many low-FODMAP possibilities!) and then all you have to shop for every week is produce and lactose-free or low-lactose products.

Read my article on FoodMatters.com: How to Make a Low-FODMAP Meal 

***Before making meals for yourself, please refer to my grocery list for correct serving sizes for the foods below.  Some foods have only low-FODMAP servings sizes (ratings) while others have low-FODMAP as well as moderate and high-FODMAP serving sizes.  It’s essential to stick to the low-FODMAP serving and if anything comes with a moderate-FODMAP serving size, be sure to stick to having the low-FODMAP serving for that food once per day.  Anything that doesn’t come with a moderate or high-FODMAP serving size you should be able to safely consume at other meals throughout the day.


  • Canned chickpeas *drain and rinse before use.
  • Canned lentils *drain and rinse before use.
  • Canned pineapple
  • Canned coconut milk
  • Canned tomatoes (no high-FODMAPs added)
  • Canned pumpkin
  • Canned pickled beetroot
  • Canned bamboo shoots
  • Canned green and black olives


  • Udi’s White Sandwich Bread or other gluten-free bread free of FODMAPs such as inulin, honey, agave, HFCS
  • 100% spelt sourdough bread (traditional method – learn more from Kate Scarlata, RD)
  • Brown rice
  • Rice pasta
  • Quinoa, Quinoa flakes
  • Green lentils
  • Macadamia nuts, walnuts, almonds
  • Peanut butter, sunflower butter, almond butter
  • Dried cranberries (no sugar added)
  • Unsweetened shredded coconut
  • Plantains
  • Corn tortillas
  • Rolled oats
  • Buckwheat groats
  • Rice cakes/ rice crackers
  • Popcorn
  • Gluten-free pretzels
  • Nutritional yeast


  • Garlic-infused olive oil
  • Wheat-free asafetida powder
  • Extra-virgin olive oil
  • Extra-virgin olive oil spray
  • Coconut oil
  • Sesame oil
  • Tomato paste
  • Tamari or Soy sauce (San-J is certified low-FODMAP)
  • Worcestershire sauce
  • Rice wine vinegar
  • Strawberry jam
  • Pure maple syrup (buy pure as some brands are made with high fructose corn syrup)
  • Mustard
  • Capers
  • Apple cider vinegar
  • Mayonnaise



  • Gluten-free bread (see above)
  • Frozen spinach
  • Frozen broccoli
  • Frozen green beans


Many other herbs and spices can be used on the low-FODMAP diet, these just happen to be the ones I use the most

CERTIFIED LOW-FODMAP MEAL SOLUTIONS – Available on Amazon in the U.S. and Canada

Visit www.FODMAPPED.com for more information



  • FODMAP Friendly Tea Co. teas, gift packs, tea infusers and more!
  • WILDE Beer the only beer in the world to be certified FODMAP Friendly!  I tasted it while in Australia and loved the Pale Ale
  • Kez’s Kitchen Chocolate chip cookies, Melting Moments and Chocolate Eclairs
  • Forage Muesli
  • Golden Days Peanut Nut Snaps, Mixed Nut Nut Snaps, Yoghurt Sesame Snaps
  • Liddells Lactose-free Chocolate Milk, Lactose-free Vanilla Custard
  • Simply Wize – Almond Wafers, Deli Crisp Bread
  • Well and Good Gluten-Free Muffin Mix

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Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

cropped-bec_6825.jpgBe good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme