FODMAP free kitchen cupboard essentials


Even if you are not the best cook and you’re always busy (like me), there will be times when you need to eat at home and it really is often easier to whip-up a quick and simple meal yourself as you know it will be FODMAP free! There are a number of FODMAP free kitchen cupboard essentials which I have in at all times. This means that during my regular grocery shop, I just need to restock with low FODMAP fruit/veg/dairy and protein throughout the week and there will always be enough ingredients in the cupboard to make a meal or snack that I know I’m safe to eat!


My essentials can be found in most regular supermarkets and cover most types of meal and cuisine:

  • Garlic Oil
  • Truffle oil
  • Apple Cider vinegar
  • White Wine vinegar
  • Tahini
  • Mayonnaise
  • Canned coconut milk
  • Balsamic vinegar
  • Gluten free pasta
  • Gluten free crackers
  • Gluten free pizza bases
  • Gluten free bread
  • Gluten free flour
  • Rice Cakes
  • Quinoa
  • Brown rice
  • Oats
  • Tamari or Soya Sauce (if you are coeliac go for tamari but if you have IBS, you can tolerate the level of wheat in soya sauce)
  • Maple syrup
  • Dark cocoa powder
  • Sugar
  • Dried herbs
  • Dried chillis
  • Tinned tomatoes (make sure there is no onion or garlic in them)
  • Peanut butter
  • Tinned Lentils (not the packet that you have to boil yourself as these are high in FODMAPs! In canned lentils the water removes the FODMAP part of it! Who knew!?)
  • Tinned Tuna

There you have it – all the stuff you need to stay on track and take the thought out of what to use when cooking.

Pick up a glass of dry white wine (found to be low FODMAP in small quantities) and get cooking. It’s therapeutic and you’ll know you won’t be ending this meal with an uncomfortable stomach!

Any of these ingredients surprise you?

Title Photo: Emmylou Kelly Photography

You Might Also Like

No Comments

Leave a Reply

twenty + 14 =