low FODMAP Pantry
With all the recent events in mind (the COVID lockdown), I figured that some information on how to create a low FODMAP (and healthy!) pantry, could be very useful to many!
The Coronavirus and the home isolation makes it harder to get your fresh foods from the supermarket every day. So having (or creating) a properly organized pantry is very useful at this moment! Even when the Coronavirus is hopefully under control in a couple of weeks/months, it’s nice to have some backup.
Criteria for low FODMAP Pantry Products
When shopping for your pantry, it’s good to have some criteria in mind that you want to match your products to. It’s relatively easy to find yourself unhealthy products that keep for a long time. But unfortunately, your gut won’t thank you for that in the long run. So to always be able to create a healthy meal, pick the healthy products that keep for a long time.
For my list of products in the healthy pantry, I decided to make sure they are as natural as possible (for a product that keeps) and ideally contain some fiber. Apart from that, I want them to keep well for at least a couple of weeks.
If you do go out to buy the FODMAP pantry products, be aware that different brands can have different added ingredients. Some brands may be low FODMAP, while others aren’t. So keep checking those ingredient lists!
Are you having difficulties doing the FODMAP diet all by yourself and would you like guidance from a specialized dietitian? Schedule an online consultation at my online dietitian practice Darm diëtist, and I will help you with all your questions!
The Healthy FODMAP Pantry List
To make it a little bit easier to navigate through the list, I categorized the products. Let’s go!
The product names that have a link attached to it, link to the product on Amazon, to start creating your pantry immediately!
|Grain based||Low FODMAP Portion Size|
|Schär gluten-free Brown Ciabatta Rolls||50 grams|
|Schär gluten-free wholesome seeded loaf||27 grams|
|Buckwheat flakes||120 grams|
|Buckwheat flour, wholemeal||100 grams|
|Quinoa flour||100 grams|
|Teff flour||100 grams|
|Nutritional yeast flakes||16 grams|
|Red rice||190 grams|
|Soba noodles||90 grams|
|Fruit and vegetables||Low FODMAP Portion Size|
|Canned artichoke hearts||75 grams|
|Canned bamboo shoots||84 grams|
|Canned baby corn||80 grams|
|Pickles (check added ingredients!)||28 grams|
|Canned mushrooms||75 grams|
|Olives, green and black||60 grams|
|Canned tomato||92 grams|
|Dairy and dairy replacements||Low FODMAP Portion Size|
|Almond milk||240 grams|
|Hemp milk||120 grams|
|Lactose-free milk||257 grams|
|Macadamia milk||240 grams|
|Oat milk||125 grams|
|Quinoa milk||240 grams|
|Rice milk||200 grams|
|Fish, eggs||Low FODMAP Portion Size|
|Beans||Low FODMAP Portion Size|
|Canned adzuki beans||35 grams|
|Canned chickpeas||42 grams|
|Canned garbanzo beans||42 grams|
|Canned lentils||46 grams|
|Canned pinto beans||45 grams|
|Nuts and seeds||Low FODMAP Portion Size|
|Brazil nuts||40 grams|
|Canned Chestnuts||168 grams|
|Pecan nuts||20 grams|
|Pine nuts||14 grams|
|Chia seeds||24 grams|
|Hemp seeds||20 grams|
|Poppy seeds||24 grams|
|Pumpkin seeds||23 grams|
|Sesame seeds||11 grams|
|Sunflower seeds||6 grams|
|Fats and oils||Low FODMAP Portion Size|
|Herbs and spices||Low FODMAP Portion Size|
|All types, except garlic and onion||unlimited|
|Other||Low FODMAP Portion Size|
|Cocoa powder||8 grams|
|Jam from a low FODMAP fruit like strawberry||unlimited|
|Ketjap manis||20 grams|
|Dijon mustard||23 grams|
|Oyster sauce||20 grams|
|Peanut butter||50 grams|
|Soy sauce||42 grams|
|Sweet and sour sauce||44 grams|
|Tomato paste||28 grams|
|Vinegar (apple cider, malt, red wine, rice wine)||42 grams|
|Balsamic vinegar||21 grams|
You might have noticed that I didn’t include meat on the list. That’s because meat isn’t too healthy for your gut. And especially canned and processed meat is good to avoid. If you want to read more about that, click this link.
Are there any low FODMAP products that you have ready in your pantry? Let me know in a comment!
Hi there, I’m Manon.
In my daily life I work as a registered dietitian in the Netherlands with a special interest in gut health.
During my workday I get loads of questions about healthy food, recipes and lifestyle to make it a little easier to get healthy. On Positive Gut I collect my best recommendations, tips and recipes to make your healthy lifestyle a little easier!