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Low FODMAP & Gluten-Free Items to Stock Your Pantry and Freezer

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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. We also want to help guide you on other things to stock up on that support your nutritional needs. Please know that we are here to help!

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

Protein: Eggs, canned tuna or salmon, frozen burgers (chicken, turkey, beef), 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, and tortillas. Schar has many breads, rolls, and pizza crust, click here to discover them.

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 (options found here), Enjoy Life Foods has many snacks here, and FODY foods has snack bars here.

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

Baking items: Gluten-free flour blends (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 has many freezer-friendly options: visit our menu here and choose the “Freezer-Friendly” filter. 

In summary, here are a few of my 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 out 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 specialty 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.

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About Author

Kate Scarlata MPH, RDN
Kate Scarlata MPH, RDN

Kate Scarlata, RDN, LDN is a Boston-based dietitian with 30 years of experience. Kate’s expertise is in gastrointestinal disorders and food intolerance, with a particular focus on the application of the low FODMAP diet for functional gut disorders. She was awarded the Outstanding Massachusetts Dietitian Award and recognized as Boston’s Best Dietitian by Boston Magazine. Kate is the author of numerous books and articles on digestive health topics including the New York Times Best Seller, The 21 Day Tummy Diet and her latest book, The Low FODMAP Diet Step by Step. Kate completed her postgraduate training at Brigham and Women’s Hospital, a Harvard Medical School teaching affiliate. She is currently enrolled in a Master’s of Public Health program at the University of Massachusetts.

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