This list of Must Have Items for a Low FODMAP diet will make following the guidelines so much easier. Don’t worry about flavorless food with all these great options. All paleo and almost all Whole30.
A little over a year ago my husband went on a low FODMAP diet. He has IBS and after many months of unexplained stomach pain, even with a gluten free, dairy free diet, I discovered low FODMAP. I immediately started cooking that way and he felt relief right away and we have’t turned back. We’re hoping this isn’t a life long thing, that he can heal his stomach enough to eat more foods, but for now it works.
HERE is the list I constantly referred to while learning and sometimes still. It also talks more about fodmap- intolerance. Of course Google will be your best friend when faced with a new food and you don’t know if it’s low fodmap.
The biggest shocker when I was reading the foods not allowed was no onion and garlic!! No onion and garlic? That makes food taste good and is in so many seasonings. Discovering garlic oil has been a life saver and I can’t even count the number of bottles we have went through. It is seriously the best ever! If I could only give you one tip, it would be to buy GARLIC OIL!
In place of the onions have been green onions (green part only) and chives. I must say, they do a pretty good job and I can’t say I miss chopping onions.
Every fresh herb is allowed and this is such a great way to add lots of added flavor without stomach irritation. Pictured here is dill, rosemary, chives, and thyme. Not pictured is sage, basil, mint, and parsley.
Yes, there is a decent amount of fruit that isn’t allowed, but all citrus is okay and added the zest and juice to recipes makes them so good! So stock up on lemons, limes, and oranges! Also strawberries, blueberries, and raspberries are allowed- just no blackberries. There are fruits you can have a little of- like 7 grapes, but we usually just avoid those. More fruit that is allowed is cantaloupe, kiwi, grapefruit, pineapple, rhubarb, and papaya. HERE is the complete list of allowed and not allowed fruit.
Veggies that we always have in the house- baby carrots, bell peppers (not green!), cucumbers, zucchini, organic white potatoes. There are some other that are allowed in a small dose, but we usually just stay away. Like 1/8 of an avocado- is that even worth it? More veggie that are allowed are tomatoes, eggplant, ginger, green beans, lettuce, parsnips, and spinach. HERE is the complete list of veggies allowed and not allowed.
Pre-packaged food that saves us
It is very, very hard to find any convenience food. Most sausages have onion or garlic, but this brand I found at Whole Foods is totally compliant. They’re a little pricey so I just buy them when they’re on sale. That roast beef has just salt and pepper, and the bacon is super clean. I actually don’t get picky with a little sugar added, as long as it’s not honey.
I know eggs aren’t packaged, but they make a great quick meal. I always buy pasture raised and runny yolks are discouraged while you heal your stomach.
Not pictured: Hot Chicken from Kroger- Simple Truth brand. We had a bad experience with a different one that had seasonings on the skin. So we thought if we peeled the skin off it would be okay, nope! He felt sick for a couple days from that. The Simple Truth one has just salt.
Most nuts are supposed to be limited with cashews and pistachios completely avoided. We stock up on raw sunflower seeds and I season them myself. I do buy pumpkin seeds sometimes, but they are more expensive so I don’t get them as often. Hemp Hearts are another great source of protein and have a unique texture. Collagen is a quick way to add flavorless protein to a drink of meal. And chips- these are the only thing on the list that isn’t Whole30. They’re just a fun snack when it seems like everything else isn’t allowed. Look for ones that only have 3 ingredients-potatoes, avocado (or coconut) oil and salt.
This was another big clean-out I had to do. Onion and garlic are in so many mixed seasonings. You will mainly want to stick to single seasonings, but there are a few mixed ones that are good. I’ll list them from the top left: Dill, Parsley, Turmeric, Ginger, Tarragon, Jalapeño, Crushed Red Pepper, Chipotle, Rosemary, Sage, Fennel, Italian Seasoning (check for no added garlic or onion), Curry (check for no added garlic or onion), Oregano, Paprika, Cumin, Primal Palate New Bae (a life saver!), Apple Pie Spice, Cinnamon, Basil, and Black Pepper.
Almonds need to be limited, but almond milk is okay because you probably aren’t drinking the whole bottle. Just stay away from the cashew milk. This is my favorite brand because they don’t use any thickeners like guar gum which isn’t allowed and a gut irritant. It’s in most other almond milks, actually every other one I’ve checked. So find some Malk! 🙂
Kombucha- what you’re looking for here is no ingredients you can’t have like apple juice, pear juice, or artificial sweeteners. These are not all the allowed flavors, but just a sample of the ones you can have. Brew Dr Clear Mind, Health-Ade Ginger Lemon, and GT’s Original.
Condiments and Miscellaneous
These Strained Tomatoes are so great. Tomato sauce always has onion and garlic, so this is the same idea, but just tomatoes and no added sugar.
Rao’s Homemade Sensitive Marinara– I just recently discovered this sauce and love it!! I add some garlic oil and have a quick sauce that is tasty.
Fire Roasted Tomatoes are a staple, coconut aminos add great flavor to so many dished, and olives. These are just like kalamata, but cheaper. Just read the labels and make sure there is no sugar or garlic and onion.
Some canned meat 😉 Anchovies for added flavor and tuna and salmon for quick meals. Like tuna salad or Salmon Cake Waffles. Mustard can be hard because a lot of them list “spices” which is too generic. That could mean onion or garlic so stay away. These’s two brand of Annie’s are great.
Sunbutter No Sugar Added– this is a great replacement for almond butter and tastes great.
Primal Kitchen Mayo– you can make your own, but buying it is convenient. This brand has no sugar added and no onion or garlic.
Coconut milk is low fodmap up to 1/2 cup, which makes it perfect for recipes. You probably won’t be consuming that much at once. A couple of my favorite recipes are my Paleo Tomato Basil Soup and Paleo Chicken Curry.
Cassava flour– I use this for meatballs and meatloaf. You can use almond flour as well, but not a lot.
I hope you find this list helpful. Remember that everyone is unique and to listen to what your body can handle. HERE is a list of all my low fodmap recipes.