If you have IBS and are trying to follow a low FODMAP diet, stocking your kitchen with the right ingredients is key to success. Whether you’re newly diagnosed with IBS or a seasoned low FODMAP eater, having a well-prepared pantry ensures you can whip up safe and delicious meals without stress. Here are 12 essential low FODMAP pantry staples for IBS relief to keep on hand.

1. Oats

Oats are naturally low in FODMAPs when eaten in moderation. They’re a versatile staple perfect for porridge, baking or homemade granola. Unless you’re diagnosed with Coeliac disease and have an intolerance to oats, there’s no need to buy gluten free oats.

2. Rice and Quinoa

Both rice and quinoa are excellent sources of low FODMAP carbohydrates. Brown rice provides extra fibre and is great with curries, while quinoa adds a protein boost to meals and adds a little nutty flavour to dishes such as salads.

3. Tinned Tomatoes

Plain tinned tomatoes (without onion or garlic) are a must-have for sauces, soups and stews. They are cheap, provide depth of flavour and essential nutrients.

4. Lactose Free Dairy or Dairy Alternatives

Keeping lactose free milk, cheese and yoghurt ensures you can still enjoy creamy dishes without triggering IBS symptoms. Lactose free milk, yoghurts and cheese are all widely available in supermarkets. As an alternative to dairy, almond milk is the best low FODMAP alternative.

5. Low FODMAP Stock Cubes

Many regular stock cubes contain onion and garlic, which are high in FODMAPs and tend to be the most common triggers for IBS symptoms. Opt for certified low FODMAP stock cubes to enhance soups, stews and sauces. Check out FODMarket.

6. Canned Lentils and Chickpeas (drained and rinsed)

While most beans and legumes are high in FODMAPs, canned beans are pulses tend to be lower. If you’re vegetarian then these will be an essential part of your diet. Canned lentils and chickpeas contain reduced levels when properly drained and rinsed. They’re great for adding protein to meals.

7. Low FODMAP Pasta and Noodles

Stock up on gluten-free pasta made from rice, quinoa or corn. Soba noodles (100% buckwheat) are also a great low FODMAP option for Asian-inspired dishes. Varieties of low FODMAP pasta and noodles are readily available in supermarkets or via FODMarket.

8. Butters, Spreads, Nut Butters and Seeds

You can safely eat your normal butter, dairy or non-dairy spread as part of your low FODMAP diet. If you enjoy nut butters, then peanut butter and almond butter (in small amounts) are excellent alternative sources of healthy fats. Chia seeds, pumpkin seeds and flaxseeds (linseeds) add extra fibre and nutrients to meals.

9. Dark Chocolate (85% or Higher)

For a sweet treat, keep some dark chocolate on hand. Dark chocolate is lower in lactose and FODMAPs than milk chocolate and perfect for baking or snacking. However, four squares of milk chocolate is also fine for most people. Just ensure that doesn’t contain any biscuit such as in Twix or KitKat.

10. Low FODMAP Herbs and Spices

The good news is that all herbs and spices are low FODMAP. Even chilli and curry powder. There’s no reason why a low FODMAP diet has to be boring or bland. Enhance your cooking with fresh or dried herbs like basil, oregano, thyme and parsley. Spices like turmeric, cumin, curry and paprika add flavour without FODMAP triggers.

11. Olive Oil and Coconut Oil

Healthy fats are essential for cooking and meal prep. All types of oil are low FODMAP. So, rapeseed, corn or vegetable are great for cooking. Olive oil is perfect for salads, while coconut oil adds richness to baking and curries. Try garlic-infused oil too for extra flavour.

12. Maple Syrup and Golden Syrup

Did you know that sugar is actually low FODMAP? But, for natural sweetness, opt for maple syrup or Golden Syrup instead of honey, which is high in FODMAPs. These will add that touch of sweetness needed for some dishes and in baking.

Need more Inspiration?

These 12 essential low FODMAP pantry staples for IBS relief will help you stay on track and enjoy delicious, symptom-free meals. But if you need more inspiration check out my other blogs and a previous blog on storecupboard essentials for IBS.

see my latest low FODMAP recipes here!

Change your life in just three sessions

Need help to manage your IBS symptoms? I have a base in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.

To help you decide it this is the right approach for you, see my webpage about IBS treatment.

Disclaimer: This blog is for informational purposes only and should not be considered medical advice. If you are experiencing persistent digestive symptoms, please consult a healthcare professional.