A pantry with lots of different jars in it

What is in my low FODMAP pantry?

I thought it would be nice to share with you what is in my low FODMAP pantry. What are my staple products that I buy again every week?

In this blog, I will share the things that I always have in my pantry. Let me know if you like reading these kinds of posts because then I can also share what low FODMAP products I usually have in my fridge in a next blog!

Low FODMAP Flours

I personally think that I have a crazy amount of flours at home. Before I ate low FODMAP, I only used one kind of flour: wheat flour.

Now I use lots of different kinds of flour. I make sure I always have these flours in my low FODMAP pantry:

  • Buckwheat flour – This has only been a favourite for a short time. Before I used to think buckwheat flour tasted weird, but since a few weeks I have been making delicious buckwheat wraps/ pancakes that I often take with me to work for lunch.
  • Oat flour – This is nothing more than ground oatmeal. I am very lazy with this, so I always buy ‘oat flour’ because that saves me having to ground my oats myself. I love to use this for healthy baking.
  • Spelt flour – Spelt flour is not low FODMAP by itself (see this blog for more information), but I use it to make sourdough spelt bread, which is low FODMAP up to two slices per serving. Sieved spelt flour is low FODMAP and can also be used for baking.
  • Millet flour – I haven’t used this a lot yet, but I really want to try baking bread or brownies with it.
  • Tapioca starch – I use this to make gluten-free baking mixes or to make delicious Brazilian cheese bread.
  • Several gluten free baking mixes. My favourite is the Mix It Universal baking mix by Schär. I love using baking mixes for when I quickly want to bake something, such as brownies, cakes or cookies.

    With a baking mix, they almost always turn out well. When you buy a gluten free baking mix, make sure that you always check the ingredients for sneaky FODMAPs that are sometimes added to mixes.

Bread, rice, pasta and noodles

  • Rice cakes – I always have rice cakes at home. I love to eat them as a snack or for lunch. A serving of two rice cakes is low FODMAP.
  • Corn thins – Just like rice cakes, I love snacking on corn thins. Make sure to check your tolerance for corn thins because only a serving size of one corn thin is considered low FODMAP. Personally, I tolerate a few more.
  • Brown rice, white rice and risotto rice – Different kinds to not get bored 😉
  • Gluten free pasta – I love gluten free spaghetti and penne (always check if the ingredients are low FODMAP)
  • Gluten free gnocchi – The supermarket where I always go (I am in the Netherlands), Albert Heijn, sells delicious fresh gnocchi that is also gluten-free.
  • Rice noodles, buckwheat noodles and soba noodles
  • Quinoa
  • Millet – Before I started to follow this diet I had never heard of millet, but now that I know it, I am a huge fan. You can find a lot of recipes with millet on my blog. It is super versatile and it reminds me a bit of couscous.
  • Polenta – The same story as the millet, I never used this before the FODMAP diet, but it is so good! You can find a yummy recipe with polenta here.
  • Corn tortilla’s – I prefer making homemade wraps and pancakes, but if I quickly need some wraps or tortillas for something, I always use gluten-free corn tortillas.
Potjes met kruiden op een rijtje

Other foods

  • Canned tomatoes and tomato paste – Always handy to whip up a quick tomato sauce.
  • Canned black olives – I have been crazy about black olives lately. I love adding them to a salad (or basically to everything)
  • Canned sweet corn – Low FODMAP in a small amount, but I love adding it to meals, especially Mexican meals.
  • Canned mushrooms – This is my favourite food on this list! Before the FODMAP diet, I wouldn’t even have given canned mushrooms a thought because “why would you eat canned mushrooms if you can have fresh ones?”.

    Now I have a very good reason to eat them because fresh mushrooms are high in FODMAPs and canned mushrooms are low FODMAP (max. 110 gram per serving). I find myself eating them almost daily. I love mushrooms so much!
  • Roasted red pepper, canned – This is also one of my favourites. I secretly prefer it over fresh red pepper (paprika) and it is great to make dips and spreads with. Make sure to always check that no high FODMAP ingredients, such as garlic have been added.
  • Pickles – Another thing that I love. I can eat half a jar in one sitting. I love snacking on them because they are so low in calories. Make sure to always check the ingredients.
  • Canned tuna in water – Perfect to make tuna salads with.
  • Peanut butter – No explanation necessary, probably my favourite food in the entire world. My favourite is 100% natural peanut butter (only ingredient: peanuts) with crunchy pieces of peanut. So so good!
  • Coconut oil olive oil and cooking spray – I usually use a cooking spray to cook with because I quickly use too much oil when I use olive oil. With the spray, I can limit the amount of oil that I use and that’s very handy.
  • Rice syrup and maple syrup as sweeteners
  • Oats – To make oatmeal with, my favourite breakfast
  • Dark chocolate – I don’t buy this every week (because I often finish it too quickly) but I love having one or two pieces of chocolate with my tea after dinner. My favourites are 72% dark chocolate or dark chocolate with sea salt and almonds from Tony’s Chocolonely (a Dutch chocolate brand).

    My all time favourite is milk chocolate with salted caramel, but I hardly ever buy it. Milk chocolate is only low FODMAP in very small portions and I can never stick to a very small portion once I had a bite.

That was my low FODMAP pantry! I am very curious what your pantry looks like! What are your low FODMAP staples? 

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  • I keep a lot of these staples around, too. Almost always rice, quinoa, and gf pasta. I also almost always have dark chocolate, tuna, oats, and maple syrup. And nut butter–often peanut. 🙂

  • Martijn van der Molen says:

    I recently discovered this bread in a Dutch supermarket.
    Which bread is it and what store?

  • Lyne says:

    I have quick and somewhat healthy cookie recipe. Can you eat bananas? If so, here goes..
    2 ripe bananas( mashed)
    1cup of gluten free oats
    1/2 dark dairy free chocolate chips(optional)
    1 tablespoons of natural peanut butter( you can add a little maple syrup)
    Oven 375
    15 minutes
    Et voilà !

  • Kristen says:

    Love this! Lots of great information, especially for people just starting out on the low-FODMAP diet. I have many of these things in my pantry, but I’ll definitely be getting a few more things thanks to your list. I agree with the pre-made gluten-free mixes too, they are great, no guessing needed!

  • Lin Barb says:

    I have a few gastrointestinal issues but also react severely to hexane residue leftover in food from processing, it’s not mandatory in ingredients lists because it’s residue. So I found using real butter(expensive but necessary) in place of oils really cuts down on my seizures, just an FYI for anyone needing it.

  • Kelsie says:

    Hi! I have just been diagnosed with IBS so new to your website! Already finding it very helpful!
    Can I ask when looking at gluten free pasta (is this because gluten free pasta is generally lower in FODMAPs than obviously wheat pasta?) also what sneaky FODMAPs should I look for on the label of a gluten free pasta?

    Thanks, Kelsie (From Australia!)

    • Karlijn says:

      Yes, gluten-free pasta is indeed usually lower in FODMAPs than wheat pasta. In my experience, gluten-free pasta is often safe. Gluten-free pasta made with special flours is sometimes something to be careful with. Such as lentil pasta. Lentils are very limited low FODMAP, so you have to be careful with that.

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