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Low FODMAP staples for your pantry, fridge and freezer

11 August 2022|4 min read

If you're following a low FODMAP diet or completing the Simple FODMAP Challenge, it's a good idea to have the following items on hand as staples in your kitchen pantry, fridge or freezer so there is always something low FODMAP for you to eat

A selection of low FODMAP fruits

  • Include a maximum of 2-3 serves spread over the day to aim for moderation in your fructose intake

A selection of low FODMAP vegetables


  • Gluten-free, low FODMAP bread, rolls or wraps

Dairy and alternatives

Nuts and seeds

  • Brazil nuts
  • Macadamia nuts
  • Peanuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Chia seeds
  • Pumpkin seeds, pepitas
  • Sunflower seeds

Herbs and spices

  • Dried herbs
  • Basil
  • Coriander
  • Mixed herbs
  • Oregano
  • Rosemary
  • Dried spices
  • Cinnamon
  • Cumin seeds
  • Ground cumin
  • Ground ginger
  • Paprika
  • Turmeric
  • Salt
  • Cracked pepper

Sauces and condiments

  • Gluten-free soy sauce
  • Oyster sauce
  • Natural peanut butter
  • Maple syrup
  • White vinegar
  • Lemon juice
  • Low FODMAP salad dressing
  • Passata and canned tomatoes


  • Sugar
  • Brown sugar
  • Bicarb soda
  • Gluten-free, low FODMAP flour
  • Rice
  • Gluten-free spaghetti
  • Quinoa
  • Cooking oil
  • Extra virgin olive oil
  • Garlic infused olive oil
  • Macadamia oil
  • Sesame oil
  • Rice bran oil
  • Spray oil (olive, rice bran, canola)
  • Gluten-free, low FODMAP cereal
  • Gluten-free, low FODMAP crackers

Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.

If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.

Reviewed by the healthylife Advisory Board May 2022


This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional.