My Top 20 Low FODMAP Pantry Staples

The low fodmap diet can feel… overwhelming. You’re trying to figure out what’s “safe,” what’s not, and whether that ingredient you’ve used for years is suddenly off the table. Every trip to the supermarket becomes an exercise in label reading, and every meal feels like a mini science experiment. And the last thing you want to do if you’re a busy mum with IBS is cook twice – once for the family and once for yourself. Who’s got the time or energy for that?!

A well-stocked low fodmap pantry is your secret weapon. When you’ve got the right staples on hand, cooking becomes easier, faster, and far less stressful. These are the everyday building blocks that make low fodmap living sustainable - not just for a few weeks during the elimination phase, but long term once you’ve identified your triggers.

I’m Jo from Noisy Guts and I’ve put together my top 20 low fodmap pantry staples - items I use week in, week out in our busy household. From breakfast to lunch, snacks to dinner, these are the building blocks of a gut-friendly, sustainable low fodmap diet that doesn’t sacrifice taste or sanity.

Why stocking up matters

When you’ve got IBS or a sensitive gut, the difference between stress-free meals and a flare-up often comes down to how prepared you are. Having trusted, low fodmap items in your pantry means you can whip up a meal without scrambling, reading every label or resorting to take-out. It’s about building confidence, consistency and less anxiety around food.

(ps. want to download the list now? Just click on the picture, download and save for your next shopping trip)

🛒 Here’s what I buy on repeat:

1. BREAD

Sourdough bread is one of my favourite foods - perfect for toast, sandwiches or salads. Both Brumby’s and Baker’s Delight produce certified low fodmap loaves - the fact that they’re low fodmap goes undetected by everyone in my family making them a perfect addition to my weekly shop.

2. OATS

A classic breakfast staple (½ cup or 52g of rolled oats is the recommended low fodmap serving). Can be paired with lactose-free milk or used as the basis for muesli and/or muesli bars.

3. YOGHURT

I love a dollop of yoghurt. Creamy, gut-friendly and ideal to add to my breakfast bowl or smoothie. While the recommended low fodmap serving size for regular Greek yoghurt is smallish (23g or 1 tablespoon), the family love it and it means I don’t have to buy 2 different types. If I’m craving more, I’ll buy lactose-free yoghurt or use lactase enzymes to convert my own.

4. LACTASE ENZYMES

And talking of lactase enzymes, I buy these regularly from my local pharmacy. Having lactase drops on-hand means I can create my own lactose-free milk, lactose-free cream and lactose-free sour cream - which gives me maximum flexibility in the kitchen. And saves me $$$s. My local supermarket only sells lactose-free milk in 1L cartons which is limiting and expensive! Plus, adding lactase drops to regular 2L or 3L milk cartons means I only have to buy the one variety of milk for the whole family.

5. SUPERFLORA FRENCH BEAN VANILLA

Yep, it’s my regular post-workout protein shake. I love my Superflora vanilla blitzed with lactose-free milk and 1/2 a frozen banana or berries. I also find it helpful to have a pack with me when I’m at work so that I’ve always got a low fodmap meal available. It’s just easy.

6. PEANUT BUTTER

High in healthy fats and flavour - spread it, stir it or snack on it. I love how the peanut butter category has exploded in the past few years. I’m currently working my way through the Mayver’s range at Woolworths. My current fav is called Smunchy 5 Seed Peanut Butter - delicious!

7. STOCK

I love San Elk stock - it’s low fodmap and gluten-free. A teaspoon adds instant flavour to soups, risottos or sauces without triggering symptoms. Store it in your pantry for an easy way to turn vegetables into a quick dinner.

8. OLIVE OIL

Good quality olive oil is worth its weight in gold (and costs almost as much) but… it’s the basis of every dressing and marinade I make. I would prefer to make my own garlic-infused olive oil but Cobram Estate Garlic-Infused Olive Oil will give you that garlicky flavour without frucans. Combine with balsamic vinegar as the basis of a low fodmap salad dressing.

9. CHEESE

Most hard cheeses - cheddar, parmesan, Swiss - are naturally low in lactose so there’s simply no need to pay extra for a lactose-free brand. Perfect for adding to pasta or snacks. And seriously, what’s life without cheese!

10. RICE CAKES

Perfect crunchy snack when you’re craving something savoury - I do love a rice cake with cheese or peanut butter (but never both!) If I’m feeling like something a little more glamorous, Mette’s gluten-free Nordic Crackers are delicious too.

11. SUPERFLORA DARK HOT CHOCOLATE

Because you can still enjoy an indulgent mug of chocolatey goodness without the gut grumbles. Superflora Dark Hot Chocolate has replaced my family’s previous addiction to Milo. It’s a truly satisfying way to end the day.

12. SOY SAUCE / TAMARI

A low fodmap stirfry shortcut, gluten-free soy sauce or tamari is a regular on my shopping list. One of my comfort foods is a chicken or beef stirfry with tamari, lime and a touch of maple syrup.

13. DARK CHOCOLATE

Not a week goes by without some form of dark chocolate on the shopping list. I tend to stock up on Callebaut or Valrhona dark chocolate - great for chocolate-dipped strawberries, choc treats or a choc-dipped protein balls. If cooking cookies and cakes is not your thing, Kez’s Kitchen Florentines are delicious. And do look out for boxes of Table of Plenty’s mini choc-covered rice cake snack packs. They’re just the right amount of chocolate and fit perfectly in your glove box.

14. PASTA & RICE

My family prefer San Remo’s gluten-free pasta - it holds its shape and cooks just like regular pasta. It has a generous low fodmap serving size compared to regular wheat pasta. Any corn and rice combo usually “works”. Combine with Simply Wize or Fodmapped For You sauces for an easy, gut-friendly dinner. I love my new rice cooker and it makes cooking black, red and sushi rice a breeze. Nutty, colourful and family-friendly, rice is a low fodmap staple I couldn’t live without (although skip green rice - it’s definitely a no-go with the kids!).

15. NUTS & SEEDS

Yes, I’m cheating a little by adding these together but I do love adding toasted pepitas, sunflower seeds, linseeds, almonds or any combo of nuts and seeds I have in the cupboard to my salad or porridge.

16. TUNA

A pantry powerhouse - packed with protein and omega-3s. Canned tuna in springwater or olive oil is low fodmap (but you may want to avoid all the fancy tuna varieties) and ideal for quick lunches. Mix with mayo, fresh herbs, and some lettuce for a cracking sandwich or pair with rice for a fast and flexible dinner. Tuna is definitely my go-to when the family want something garlicky but I’ve run out of energy to cook a separate meal.

17. PASTA SAUCE & GNOCHI

Low fodmap pasta sauce and gnocchi are a great combo for nights you need dinner in 10 minutes. Gnocchi is always a crowd favourite -these 2 staples are dinner heroes when you don’t have time to cook from scratch.

18. THAI GREEN CURRY SAUCE

Fodmapped for You make a Thai Green curry sauce which is one of the easiest ways to make a quick, IBS-safe dinner. Combine with chicken and vegetables for a full-flavoured meal in minutes. It’s not going to wow the family or impress dinner guests but when your family crave Thai take-out, having this in the pantry means you can enjoy Thai without any fall-out.

19. FROZEN BERRIES

Frozen raspberries are in constant demand in my house. Add to smoothies, oats or desserts - it’s a freezer essential that stays fresh for months.

20. LOW FODMAP FLOUR

Perfect for baking muffins, pancakes, or biscuits, try Lo-Fo Pantry Flour from your local supermarket. I’m currently loving “Anything but Regular Flour” from The Natural Food Emporium. It’s made with brown rice, white rice, quinoa, tapioca and sweet rice flour and behaves beautifully without triggering bloating or discomfort.

Final Thoughts

Stocking your pantry with the right Low FODMAP staples takes the stress out of daily cooking. These 20 essentials make it easier to eat well, support your gut, and still enjoy the foods you love - without the flare-ups.

Want to download my top 20 pantry essentials for your next shopping trip? Click the picture to download the list.