FODMAP Store Cupboard Basics List

If you are about to embark on the FODMAP diet then you probably are wondering what staples to stock your cupboards with. Here is my list of FODMAP pantry basics. If you want a fuller list of what you can eat on the diet, here is a full FODMAP diet list. These are just the basics I keep so let me know what your FODMAP favourites are!

Grains

Rice (try wild, red, brown, jasmine, paella etc - the list goes on...)

Quinoa

Millet

Rice noodles

Polenta

Gluten-free pasta

Oats

Gluten-free flour

Seasonings

Nut butter and tahini (sesame paste)

Herbs and spices

Tamari (wheat-free soy sauce)

Gomasio (Japanese toasted sesame seeds with salt)

Spice blends

Garlic infused oil 

Nutritional yeast (this is inactive yeast and most people can tolerate but do try a small amount first)

Maple syrup

Golden syrup

Ingredients

Long life rice or nut milk

Unsweetened dried banana, cranberries or raisins (small amounts)

Nuts and seeds (not pistachios and do try a small amount of them before you go nuts ;))

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