How to Organize a Low-FODMAP Pantry and Fridge

January 1, 2022 ,

When you start to follow the low-FODMAP diet*,  you may feel a little lost because big changes must be made to your diet. So here are some tips and tricks to help you organize your kitchen.

Meal Plans from SOSCuisine for help with IBS

Tips for low-FODMAP meal planning

  • Start by finding substitutes for the dishes you like. For example, if you eat lots of pasta, discover which gluten-free pasta type you like the most. There is no shortage of choice. If you think you can’t do without garlic and onion, learn how to replace them in our article Flavour Gain without the Pain.
  • When you buy processed products, don’t forget to decipher the labels and detect the hidden FODMAPs.
  • It may be convenient for you to have simple snacks on hand that you can count on when you don’t have time to cook, such as: boiled eggs, canned tuna, salmon or sardines, nuts, excluding cashews and pistachios. For more snacks ideas, please read our TOP 10 Low-FODMAP Snacks.
  • Take some time on weekends to decide what to eat for the next few days and prepare low-FODMAP meals ahead of time. For some inspiration check out our 500 Low-FODMAP recipes. Many can be prepared in advance and frozen. If the simple thought of meal planning is causing you stress, simplify your life and subscribe to our low-FODMAP meal planning service. Remember that stress and IBS don’t mix.

Low-FODMAP staples for your pantry and fridge

Protein sources: meats, poultry, fish and seafood not marinated or breaded, eggs, tempeh and firm tofu, canned legumes (well rinsed,1/4 cup), seeds and nuts, except cashew and pistachios

Dairy products and/or substitutes: lactose-free milk and yogurt, firm cheeses, soy beverage only if made from protein, fortified almond beverage

Grain products: cereals, pasta, breads and crackers made from rice, quinoa, oats, millet, buckwheat. For bread read How to Choose a Low FODMAP Bread

Vegetables: eggplant, bell pepper, bok choy, carrot, cucumber, eggplant, lettuce, potato, spinach, tomato, zucchini. Read our TOP 15 Low-FODMAP Vegetables and check Monash app for low serve sizes.

Fruits: blueberries, cantaloupe, clementine, kiwi, orange, raspberries, strawberries, tangerine. Read our TOP 10 Low-FODMAP Fruits and check Monash app for low serve sizes.

Fats: butter, oils, Garlic-Infused Oil

Seasonings: miso, mustard, soy sauce, spices, vinegars

*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.


Cinzia Cuneo
Cinzia Cuneo, founder of, never wanted to neglect the quality of her food. She shares her special expertise to make good food quickly and without complications!

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