Stock Your Low FODMAP Kitchen
A well-stocked kitchen makes low FODMAP cooking fast and stress-free. Everything here is safe at standard serving sizes per Monash University guidelines unless noted.
Proteins
Poultry
- Chicken breasts
- Chicken thighs (bone-in or boneless)
- Chicken drumsticks
- Whole chicken
- Ground chicken
- Turkey breast
- Ground turkey
Beef
- Ground beef
- Steak (sirloin, flank, ribeye, strip)
- Beef stew meat
- Beef roast (chuck, brisket)
Pork
- Pork tenderloin
- Pork chops (bone-in or boneless)
- Ground pork
- Pork shoulder / butt (for slow cooking)
- Bacon (plain — check for no added onion or garlic)
Fresh Fish & Seafood
- Salmon fillets
- Cod fillets
- Halibut
- Sole
- Tilapia
- Shrimp
- Scallops
- Tuna steaks
Pantry Proteins
- Canned tuna (in water or oil)
- Canned salmon
- Eggs
- Firm tofu
- Anchovies
Nut & Seed Butters
- Sunflower seed butter (SunButter) — FODMAP safe, great peanut butter substitute
- Pumpkin seed butter
- Almond butter — safe in small amounts (1 tbsp per serving per Monash)
- Peanut butter — safe in small amounts (2 tbsp per serving); technically a legume but Monash-approved at low serve
- Avoid: cashew butter and pistachio butter — high GOS
Fruits (Low FODMAP)
- Blueberries
- Strawberries
- Raspberries
- Grapes
- Oranges & mandarins
- Kiwi
- Pineapple
- Cantaloupe / rockmelon
- Bananas (firm/unripe — ripe bananas become higher FODMAP)
- Lemons & limes
- Avoid: apples, pears, mangoes, cherries, watermelon, stone fruits (peaches, plums, nectarines)
Vegetables (Low FODMAP)
- Carrots
- Zucchini
- Bell peppers (red, yellow, orange — not large amounts of green)
- Cucumber
- Tomatoes
- Spinach
- Kale
- Bok choy
- Green beans
- Potatoes (white and gold)
- Sweet potato — small servings only (½ cup per Monash)
- Eggplant
- Lettuce (all varieties)
- Spring mix / salad greens
- Canned tomatoes (plain — check for no added onion or garlic)
- Avoid: onion, garlic, leeks, shallots, asparagus, cauliflower (large amounts), mushrooms, sugar snap peas, beets
Dairy & Alternatives
- Lactose-free milk
- Lactose-free yogurt
- Hard cheeses (cheddar, parmesan, swiss — naturally low lactose)
- Lactose-free butter
- Full-fat canned coconut milk / coconut cream
- Unsweetened almond milk (small serves)
- Oat milk — check label; some are high FODMAP
Grains & Starches
- White rice
- Rice noodles
- Gluten-free pasta (rice-based)
- Certified gluten-free oats
- Quinoa
- Cornmeal
- Rice flour
- Tapioca starch
- Corn tortillas
- Sourdough bread (traditional, long-fermented) — lower FODMAP than regular wheat bread
Oils & Fats
- Garlic-infused olive oil — the FODMAP-safe way to get garlic flavor. Fructans do not transfer into oil, so this is Phase 1 safe.
- Extra virgin olive oil
- Coconut oil
- Avocado oil
- Sesame oil
Condiments & Sauces
- Tamari or gluten-free soy sauce
- Coconut aminos
- Fish sauce
- Rice wine vinegar
- Apple cider vinegar
- Dijon mustard
- Maple syrup
- Pure vanilla extract
- Oyster sauce — use sparingly, check label
Canned & Jarred
- Canned tomatoes (plain — no added onion or garlic)
- Tomato paste
- Full-fat canned coconut milk
- Capers
- Kalamata olives
- Anchovies
Herbs & Spices
- Cumin, coriander, turmeric, paprika, smoked paprika
- Chili flakes, dried oregano, dried thyme, dried rosemary, bay leaves
- Ginger (fresh or ground)
- Salt, black pepper, white pepper
- Avoid: garlic powder and onion powder — both are high FODMAP. Use garlic-infused oil instead.
Nuts & Seeds
- Walnuts (10 halves per serving)
- Pecans (10 halves)
- Macadamia nuts (20 nuts)
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds / tahini
- Avoid: cashews and pistachios — high GOS
Sweeteners
- Maple syrup (pure — 2 tbsp or less per serving)
- White sugar, brown sugar
- Pure stevia
- Avoid: honey, high-fructose corn syrup, agave, sorbitol, mannitol, xylitol