Living with Irritable Bowel Syndrome and navigating the low FODMAP diet can feel like a constant balancing act and as if you’ve been banished to a lifetime of boring meals. But fear not, fellow IBS warriors – there’s a world of delicious, gut-friendly meals waiting to be created, and it all starts with a well-stocked pantry. Here are 7 low-FODMAP staples we can’t live without. These will become your kitchen companions on your journey to a happier gut.
7 Low FODMAP Pantry Staples
- Garlic Infused Oil: While actual garlic is a high-FODMAP culprit, garlic infused oil offers a wonderful flavour without digestive discomfort. A drizzle adds a touch of savoury magic to stir-fries, roasted vegetables, or even a simple bowl of pasta.
- Canned Tomatoes: These are a budget-friendly pantry staple that form the base for the countless low FODMAP dishes. Think chunky soups, creamy tomato pasta sauces, comforting spaghetti bolognese or a quick and flavourful shakshuka. Choose diced or crushed tomatoes in juice that don’t contain any onion, garlic or additional spices. Make sure you divide a 400g (14oz) can of tomatoes into four servings to keep it low FODMAP.
- Low FODMAP Chicken Stock (or broth): Low FODMAP certified chicken stock adds depth and richness to everything from stews and soups to rice dishes and sauces. You can even use it to deglaze a pan after searing chicken or fish, creating an instant flavourful base. Brands to look out for – NZ: Massel (check for Monash Logo); Australia: Massel (check for Monash Logo), FODMAP For You, Urban Forager; USA: Gourmand Foods, FODY Foods (look for soup bases), Smoke N Sanity (look for Soup Bases); UK: Bays Kitchen, Massel (buy through FODMARKET).
- Dried Herbs and Spices: Aromatic herbs and spices are your secret weapons for adding complexity and excitement to low FODMAP meals. Explore options like thyme, rosemary, oregano, basil, cumin, coriander, and paprika. Experiment and create your own signature spice blends!
- Mayonnaise: Not all mayos are created equal, but luckily there are plenty of low FODMAP options available! Our team loves using Best Foods Mayonnaise. A dollop adds creaminess to sandwiches, wraps, or a delicious low FODMAP coleslaw.
- Soy Sauce: A low FODMAP hero in the Asian-inspired dishes department. Soy sauce adds a salty, umami punch to stir-fries, marinades, or a simple dipping sauce for sushi.
- Crushed Ginger & Chilli: A little heat goes a long way. Low FODMAP portions of crushed ginger and chilli flakes add a warming kick to stir-fries, soups, and marinades.
Bonus Tip: Keep a low FODMAP-approved sweetener like maple syrup or brown sugar on hand. They’ll help balance savoury flavours and add a touch of sweetness to dressings or marinades.
Where To Find Ingredient Information
Remember, if you’re ever unsure about a particular ingredient, you can check the Monash University FODMAP Diet App for the latest information. Or if you are part of our FODMAP Made Easy Program or Recipe Club, then you can email our team for help.
Final Thoughts
With these staples in your arsenal, you’re well on your way to conquering the low FODMAP kitchen and creating delicious, gut-friendly meals that won’t leave you reaching for the peppermint tea. Remember, experimentation is key so get creative, have fun, and most importantly, enjoy the delicious journey towards a happier gut. If you need help then you can unlock over 1000 yummy low FODMAP recipes in our Recipe Club.
Question about onion: if I make my bone broth with a quartered onion in it and make sure no actual onion pieces are in the broth, is it low FODMAP? If not, how is this different from onion- or garlic-infused oil? Also, question re mayonnaise: I frequently make my own, which I can guarantee is low FODMAP, but what about the commercial avocado oil only mayo? Is it low FODMAP?
Hi Kate,
Those are great questions. Unfortunately, FODMAPs are water soluble so when you put onion (or other high FODMAP ingredients) in water or liquid (e.g. broth or soups) the FODMAPs leach out of the food and into the meal which increases the FODMAP content of the whole meal. You can learn more about this here: https://alittlebityummy.com/blog/can-you-cook-with-onion-and-garlic/
This is different to garlic or onion infused oil. FODMAPs don’t leach into oil – this means the oil gets infused with the flavour but no the FODMAPs. You can read more about that in here: https://alittlebityummy.com/blog/why-is-garlic-infused-oil-low-fodmap/
Avocado oil is low FODMAP so providing there are no other high FODMAP ingredients, then your avocado mayonnaise should be low FODMAP. We hope that helps.