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 ;))

FODMAP Diet Recipe: Banana Muffins

If my 'what to eat for breakfast' on the FODMAP diet post got you planning some exciting new breakfasts, you may want to add these FODMAP friendly muffins to your list. They make a great, healthy, portable breakfast or snack. Try adding a pinch of cinnamon or dairy-free chocolate chips for a tasty variation.

Ingredients:

2 large ripe bananas (about 200g peeled weight in total)
225g/ 2 1/2 cups rolled gluten free oats 
60mls/ 1/4 cup maple or golden syrup
35 grams/ 2T almond nut butter (or you can replace with 2 tablespoon sunflower oil)
1 large egg
1 large egg white
100ml/ 1/2 cup non-dairy milk
1 tsp baking powder

Makes 12

Mash the bananas in a bowl. Add the eggs, non-dairy milk, almond butter and maple syrup. Beat with a fork until combined.

In a separate bowl, mix the oats with baking powder. Add the wet ingredients and stir lightly until everything is only just blended together (this keeps the muffins light).

Divide mixture between 12 muffin cases. Bake at 180c for 20 minutes. Allow to cool before serving.

FODMAP Diet Pasta Recipe: Classic Carbonara

Italian food can seem a bit of a FODMAP diet minefield. Pasta, pizza and, of course, lots of garlic may all taste delicious but certainly aren't FODMAP friendly. However, many recipes can be adapted to use gluten- free pasta or dough and even creamy sauces can be re-invented to be suitable for the FODMAP diet plan.  Here is a great spaghetti carbonara recipe that sticks to the traditional egg based sauce (no cream required in the authentic version) and uses a little low-lactose Parmesan. 

Ingredients:

150g gluten free pasta
2 free range large egg yolks
1 tablespoon olive oil ( you can use garlic infused oil if you prefer)
4 rashers of bacon cut into small dice ( or use zucchini if vegetarian)
30g grated Parmesan 

Serves 2

Cook the pasta according to the instructions on the packet. Drain but reserve about 3 tablespoons of the cooking water. 

Put the egg yolks im a small jug and beat. Season with a little black pepper and salt.  

Fry the bacon or zucchini in the olive oil until crisp. 

Return the pasta and cooking water to the sauce pan. Add the bacon and beaten eggs. Stir on a very low heat until the eggs begin to thicken slightly to create a sauce. Immediately, remove from heat and stir in the Parmesan. Serve. 

Image courtesy of BBC Good Food