At Epicured, we want you to know that we have a variety of shelf-stable products as well as freezable entrees, soups, and more to help fill your pantry and freezer with nourishing low FODMAP and gluten-free foods during this time. We also want to help guide you on other things to stock up on during the pandemic that support your nutritional needs. Please know we are here to help.

The following list will help you stock your low FODMAP pantry + freezer:

Protein: Canned tuna or salmon, frozen burgers (chicken, turkey, beef), eggs, frozen (chicken, steak, pork, fish), firm tofu, canned chickpeas, canned lentils, all-natural peanut butter or almond butter

Complex carbohydrates: Gluten-free pasta, oats, polenta, quinoa, rice, tortilla chips, tortillas, Schar has a number of low FODMAP breads, rolls and pizza crust, click here.

Produce: Select canned and frozen options of your favorite low FODMAP produce for example, frozen string beans and broccoli, frozen kabocha squash, frozen blueberries, frozen strawberries, frozen pineapple. Canned diced tomatoes (without onion and garlic), and canned pumpkin. Select longer lasting fresh produce options such as potatoes, carrots, common cabbage, red cabbage, parsnips or oranges, cantaloupe, and pineapple.

Healthy fats: Olive oil (choose shallot or onion-infused oils, as another option), almonds, Brazil nuts, chia seeds, flax seeds, hemp seeds, peanuts, pumpkin seeds, sunflower seeds, macadamia nuts, pecans, and walnuts.

Snacks: Gluten-free pretzels, peanuts (plain or salted), plain rice cakes, plain tortilla chips, popcorn, rice crackers, Epicured energy bites, Go Macro bars (low FODMAP options found here), Enjoy Life Foods has a number of low FODMAP snacks too, here, and FODY foods has low FODMAP snack bars here.

Condiments + spice blends: For low FODMAP pasta sauce, ketchup, salsa, soup base, spice blends such as taco seasoning, check out FODY, Aleia’s gluten free breadcrumbs (Plain or Original Real Panko), olive oil, and Dijon mustard.

Baking items: Gluten-free flour blend (Bob’s Red Mill 1 to 1 GF baking flour), dark chocolate chips, brown sugar, and vanilla extract.

For my low FODMAP grocery store list, click here

Epicured’s non-perishable items include: Trail mix, granola, energy bites, and our delicious Bakers’ boxes with gluten free and low FODMAP coffee cakes, gingersnap cookies and brownies, too.

Epicured’s has many freezer-friendly options: visit our menu here and choose the “Freezer-Friendly” filter. 

In summary, here are a few of my low FODMAP favorites to help you nourish your body while keeping your digestive symptoms in check: 

Epicured can support your low FODMAP and gluten free meal planning needs with a variety of salads, soups, beverages, entrees and desserts too, check our menu here.

Amazon offers delivery from Whole Foods markets in your area; search whole foods in the Amazon browser, then shop for your favorite fresh and speciality foods.

Fody foods is an online shop with many low FODMAP condiments, snacks, spice blends, and more.

Go Macro and Enjoy Life Foods provide a variety of snacks that are certified low FODMAP.

Here are a few of my favorite brands: FODMAP Everyday, Fun Without FODMAPS,, and For A Digestive Peace of Mind.

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