Low-FODMAP Pantry Staples
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Whether you are starting the low-FODMAP elimination phase for the first time or have reached the maintenance phase and have been there for years, there are some key staples that your cupboards should be stocked up with to make your life so much easier!
Over the years I have realized that having my pantry fully stocked with these foods at all times can be a lifesaver in a pinch. From busy nights where we didn't have time to meal prep to last-minute trips when I do not have time to grocery shop. I promise you will want to have these on-hand for times that you cannot get out to the store (or heck, you just don't want to).
The best part about these products is that you can keep them for an extended period of time in the pantry or freezer, so there is no need to worry if you don't use them up right away. And because a lot of these are specifically low-FODMAP, dairy-free, and/or gluten-free products, they can often be hard to find in a regular grocery store. So instead of just grabbing one the next you are at your natural food store, grab a couple of each! That way you don't have to trek across town (or into another town for some) every week to grab your stash!
So, without further adieu, here is the list of some of the handiest low-FODMAP essentials to keep stocked in your pantry!
1. Garlic-infused Olive Oil
This is one I cannot go a week without! When it comes to seasoning my food, garlic was almost always included in my meals. It is great for seasoning sheet pan veggies, a simple add to any meat, and we can't forget the classic but all-so-necessary garlic bread.
When I realized that garlic was one high-FODMAP food that usually triggers everyone, I was shaken, to say the least. But have no fear garlic-infused oil is here!
Garlic-infused oil has been a life-saver for me, and use it as a substitute for garlic in most of my recipes. And if you have prepared any kind of lunch or dinner recipe at all, you will know that is most recipes.
I find the easiest way to grab my oil is at Loblaws, Superstores, No Frills chains, but you can also order from Fody brand, but it is on a bit more of the pricier side.
2. Gluten-free Bread Options
This is one I love to stock up on. Although you might be one to like to eat your bread fresh and keep it on the counter or in the fridge for quick use, it is great to keep a loaf or two in the freezer for when you run out. I find most breads do not lose their quality when it comes to gluten-free bread and this has been a game changer for me.
The times that keeping gluten-free bread options in the freezer becomes the most helpful is when it comes to bread I do not use all the time. I may use sliced bread (my favourite being Schars Artisan Baker 10 Grains & Seeds ) weekly, but other types of gluten-free products like hamburger buns, flatbreads for pizza, and wraps are ones that I find having on hand at a moments notice can be super handy.
Buns, bagels, flatbread, and wraps are products that I find are great for throw-together meals. And when I have a supply of each in the freezer I know I can be prepared for anything!
Some of the best throw together meals that I like to use these stocks of gluten-free products in are:
- Leftover veggies and chicken or fish tacos on your favourite gluten-free tortillas. My go-to's are the tortillas by La Tortilla and the all corn ones from Casa Mendosa.
- Homemade low-FODMAP pizza using O'Dough Bagels (for a smaller snack or variation on the typical pizza) or O'Dough Flatebread to join all the cool kids on pizza night.
- Schar buns for burger night! It's great to grab a pack and keep in the fridge because you often don't need more than 1 or 2 for a meal. I find that a pack or 2 can last me a whole summer at the cottage which is burger central.
3.Gluten-free Oats & Flour
Just like any typical pantry, it is great to have some gluten-free flour options always on hand.
Whether you are a baker or not, flour and oats can be used or required in a bunch of recipes so it can be super handy to have a gluten-free version on hand for your stomach's sake.
There are quite a few different types of gluten-free (and low-FODMAP) flours that you can grab, here are a few that I find the most useful:
- Bob's Gluten-free 1-1 baking flour. This is my favourite flour to use when it comes to baking, as described in the name. But we also use it in gravies or any sauces for thickening if there is no corn starch around.
- Almond Flour. I often have baking flour and an almond flour around in my personal pantry. Although both can be used for baking, almond flour will bring a different nutrient and flavour profile to any dish. I often use almond flour (or just ground up my own almonds), for making some of my favourite hempseed chicken fingers. It is great at bringing a nutty taste to the dish.
- Gluten-free oats/oat flour. Although we can eat a certain amount of oats and keep it low-FODMAP without it being gluten-free, I like to stay on the safe side and stick to the gluten-free versions. And in terms of oat flour, it is easy enough to just grind up the oats and create your own oat flour. So there is no need to buy it separately. I use the oats for a quick oatmeal breakfast, overnight oats, to substitute breadcrumbs in my burger and meatball recipes, in cookie and granola recipes, and even as a topping on my yogurt or smoothie bowls. They are super versatile, and they can be great for times when the fresh groceries are low but you are trying to not go to the store for one more day. Dried goods like these are perfect for those end-of-week meals!
4. Gluten-free Pasta and Low-FODMAP Pasta Sauces
Man I love having a well-stocked pantry of gluten-free pasta and some easy-to-grab low-FODMAP sauces!
Pasta is that classic meal that is so great for...
- Those busy nights you don't feel like cooking an elaborate meal.
- Nights when you are completely out of groceries and all you have is your pantry of food to save you.
- Nights where meal prep has just not happened and you have absolutely no time to do it now.
- Nights you can't fathom eating that chicken, rice, and veggies again for even one more night.
- Hell, nights where you just want to eat delicious and decadent pasta with all the fancy toppings.
Let's be honest, some nights we just feel like a good 'ol simple pasta to feed our souls.
Some nights it can be as easy as boiling the pasta and tossing it in your favourite sauce with some dairy-free parm sprinkled on top.
And other nights having a stash to grab from can be great for joining the fam in making a fancy low-FODMAP pasta dish.
When it comes to low-FODMAP pasta sauces, here is a list of some of my favourites!
- Fody marinara
- Fody Vegan Bolognese. This is one of their new ones that I am loving right now.
- Fody Arrabbaita . This one has a bit of a kick to it but such a great flavour.
- Rao's sensitive marinara.
- Or a homemade sauce using tomato paste and passta or canned tomatoes of your liking. Just mixed in some dried seasoning like Italian seasoning or basil, some garlic oil, salt & pepper, sugar, and whatever leftover veg you have in the fridge!
Low-Fodmap pasta sauces can be one of the harder products to find in regular grocery stores. Although any natural food store should have one of these as an option.
In Ontario, Real Canadian Superstore just got the Fody brand pasta sauce which is amazing because it makes these products so much more accessible!
Others stores that carry some low-FODMAP pasta sauces include Longos, Nature's Emporium, and Whole Foods.
Gluten-free pasta is almost everywhere now in any type you can imagine! You are almost guaranteed to see dried spaghetti and penne noodle at the very least. And if you are only low-FODMAP and not gluten-intolerant, you could also check out some of the spelt options!
5. Tamari or Gluten-free Soy Sauce
If you are one to enjoy cooking Asian cuisine, like me, this is a must-add staple in your cupboard.
A lot of Asian recipes will include soy sauce in the sauces or marinades, so it is great to have a gluten-free soy sauce on hand.
I find that when I have a sure-stock of tamari or gluten-free soy sauce in my cupboard, along with all the other great Asian staples (like fish sauce, sesame oil, chilli flakes or pastes to name a few), it broadens the scope of recipes I can use for throw together meals!
Variety is so key for enjoying your meals, but also for gut health, so it's great to include a variety of flavour profiles and sauce options like this to your core pantry staples.
Secondly, any time we ordered sushi I used to always forget about the fact that only regular soy sauce comes with the order. So it is always good to keep some gluten-free soy sauce or tamari on hand for any takeout emergencies ;).
6. Low-FODMAP Fody Salsa
I don't know about you, but I love me some snacks.
And when I transitioned to following a mostly low-FODMAP diet, I realized it was pretty hard to enjoy any communal snacks at any kind of get-together. It was either chips that had too many ingredients that would irritate my stomach or it would be plain chips and veggies but I couldn't enjoy the dips.
Have no fear my low-FODMAP friends, canned hummus and Fody salsa are coming to the rescue! If you can keep one of each in your cupboard for those spontaneous get-togethers and grab some corn chips and veggies you are party-ready at all times.
Not only are they great to help you prepare for any festivity, but they are also great for a quick mid-day snack.
The canned hummus can quickly be spiced up with the low-FODMAP hummus recipe on my blog, to make a perfect dip for any chip, or an addition to any lunch bowl. I get my canned hummus from Real Canadian Superstore.
When it comes to the low-FODMAP salsa, Fody brand seems to be expanding to more and more stores which is awesome! In the GTA, you can find the Fody brand salsa from many of the President Choice stores (Loblaws, Fortinos, Real Canadian Superstore), Longos, Nature's Emporium, Whole Foods, Ambrosia, and Healthy Planet, to name a few. If you are curious where you can find it near you, check out the Fody store locator page!
Food For Thought
Keep in mind that these strategies that I have developed over the years have worked well for me. We are all individuals and you will find that not all strategies, tricks, and tips will work for you. When it comes to nutrition, things can get confusing and it really is an endless journey of learning. My hope is just that I can make it a little bit less bumpy for you!
if you have any specific medical issues or questions please reach out to a local health professional for help. It is best not to use "Dr. Google" to find a diagnosis. And as always, what I share here at Making Lemonade is for information only, and should not be considered a substitute for medical advice.
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