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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