Low FODMAP Staples

Are you embarking on a low FODMAP diet and wondering what staples you should have on hand? Let’s take a look:

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By Laura Tilt

Firstly, let's talk grains: Quinoa, rice, oats, buckwheat noodles are versatile options that can serve as the foundation for many meals. You can also keep corn tortillas and wheat bread for sandwiches.  

Next up, protein sources: Lots of protein sources are naturally gluten free – plain meats, poultry, fish and seafood, eggs, firm tofu and tempeh are all good choices.  

Getting your five a day: Aim for 2 fruits and three veggies a day. Low FODMAP choices include spinach, aubergine, green beans, cucumbers, clementines, blueberries, oranges, grapes, and kiwis. These add variety and nutrients to your meals.  

Don't skip dairy: Low FODMAP options include lactose-free milk and yoghurt, hard cheeses, brie/camembert and feta cheese.  

Cooking staples: Garlic-infused oil, fresh herbs like parsley and chives, and spices such as cumin and paprika are key for amping up flavour without FODMAPs. You can also use soy sauce, vinegars, and citrus in cooking.  

Snack stash: Low FODMAP options include rice cakes (plain or chocolate), plain popcorn, nuts and seeds (peanuts, pecans, pumpkin seeds, walnuts), peanut butter, oatcakes, lactose-free yogurt, cheese sticks and dark chocolate.  

Looking to keep your freezer stocked with low FODMAP options? Check out our gut-friendly collection of dietitian-designed, chef-made meals below: