Top 10 (ish) IBS Friendly Pantry Basics
In the realm of managing IBS, maintaining a pantry and fridge stocked with the right staples can make all the difference in maintaining digestive comfort and overall well-being. From flavor-infused olive oils, to low FODMAP seasonings, fresh herbs, and lactose-free dairy, the choices we make in our daily diet play a crucial role in managing symptoms and promoting gut health. In this post, I’m sharing many of the essential pantry staples I use in my recipes all the time because they are IBS-friendly, offer not only delicious flavor but also gentle support for sensitive stomachs, and ensure you can create delicious meals without triggering discomfort.
Garlic Alternatives
Garlic Infused extra virgin olive oil - this is #1 because it’s so versatile and adds that garlic flavor without adding the FODMAPs in garlic. You can also use Smoke n Sanity Essence of Garlic Salt (get 15% off with code IBSGC15) or Gourmend Garlic Scape Powder and Gourmend Garlic Chive Powder (get 15% off with code IBSGC15). All are low FODMAP and full of garlic flavor!
Onion/Shallot Alternatives
Use the greens! The greens have lots of flavor and are considered low FODMAP so embrace the greens and swap them liberally into your recipes. I use green onion greens (AKA scallions), chives, leek greens, and spring onion greens in abundance in my cooking in place of the usual white part of the onion family. Don’t have any greens on hand? Or want even more onion flavor? Low FODMAP seasonings are a great way to get that too. One of my favorites is Smoke n Sanity essence of onion salt (get 15% off with code IBSGC15).
Gluten-free Flour and Panko
Gluten-free one-for-one flour is great to have on hand. Bob’s Red Mill makes a good one and there are many others, such as Cup4Cup Flour, that are also good. Gluten-free panko crumbs are also great to have on hand. You can use them to make a crispy coating on chicken, fish, eggplant, etc. Want panko that’s low in carbs? Consider trying Pork Panko. It adds some umami salty flavor in addition to crispness.
Fresh Herbs and Mushrooms
Thyme, rosemary, sage, basil, parsley, cilantro, etc. I already mentioned using the greens of all the onion family, but don’t stop there! Adding fresh or dried herbs to your recipes is a great way to add flavor and give your gut biome a little more variety to thrive on! Herbs are super easy to grow in a pot on your porch or in your garden if you have one. They are also readily available at the grocery store or Farmer’s Market. Oyster mushrooms - These are the most IBS-friendly mushrooms that have been tested by Monash University. A whole cup of oyster mushrooms is considered low FODMAP so they are a great addition to your recipes for flavor, texture, and plant content — only if you like mushrooms of course!
Lactose-Free Dairy
Most people with IBS tolerate dairy quite well even though they might think they don’t! It’s worth doing some testing of your own system, keeping in mind, that it’s the lactose that causes the reaction so it’s best to stick with dairy products that are naturally low in lactose or that have had the lactose neutralized by the addition of the enzyme Lactase. A good rule of thumb for dairy products is this: The longer it has been aged (in the case of cheese) the lower the lactose. And, the higher the fat the lower the lactose. So, good cheeses to try are aged Parmesan, Cheddar, Swiss, Gouda, Gruyere, and Brie, among others. And when adding dairy to any recipe, I recommend using the full fat option for the lowest lactose and best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You won’t notice the difference in taste and mouthfeel but these lactose-free dairy products help you digest the lactose in your stomach before it hits your gut so it helps keep your gut gas free! If you can’t find lactose-free dairy, you can leverage Lactaid or other “dairy pills” that contain Lactase. This is the enzyme that’s added to “lactose-free” dairy to make it tolerable for you to eat.
Chicken Broth
So many recipes use chicken broth as a way to add flavor and protein without adding FODMAPs. And, unless you make it yourself, sometimes it’s hard to find low FODMAP options. So, here are a couple I rely on myself! Whole Foods Organic 365 Chicken Broth (NOT the low sodium variety) does not use FODMAP ingredients and is quite affordable and delicious. Gourmend Foods Organic Low FODMAP Chicken Broth is another great alternative (get 15% off with code IBSGC15).
Extra-Flavorful Cheese
Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor so they make a great addition, in small quantities, to many recipes. Try extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, Parmesan, or gorgonzola when you want to add a big flavor boost in a small quantity. Why use mozzarella when you can jazz up your pizza with extra sharp cheddar!? Freshly grated parmesan cheese (the kind you grate yourself) is the BEST in terms of flavor and low lactose content, and a little goes a long way.
IBS Friendly Carbs
Don’t fear the carbs! Lots of us want some carbs in our diet and if you keep the “good” carbs on hand you’ll have less of a craving for the not-so-good carbs. Potatoes of all varieties and interesting rice (jasmine rice, wild rice, wild rice blends), Quinoa, and quinoa pasta are all great low FODMAP carbs. Potatoes are a gluten-free starchy carb and incredibly versatile. There are many varieties out there so don’t be afraid to experiment! (Note: Sweet potatoes have a low FODMAP serving size of 1/4 cup so go easy on the sweets!) I love to keep roasted potatoes in the fridge so I can throw them into a scramble or hash at a moment’s notice. Rice is a great carb if you have IBS and if you make it interesting it will help keep your carb-craving palate and your tummy happy.
Traditional Sourdough Bread
If you really want bread, this is the one (in moderation!) That’s right. Traditional sourdough bread is quite low in FODMAPs due to the fermentation process required to make the bread and most of us with IBS can tolerate it quite well. You need to find REAL sourdough bread that uses wild yeast and has been properly fermented (the longer the better). Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of “fake” sourdough bread that uses vinegar to mimic the sour taste that occurs naturally through fermentation. Always read the label or ask the baker if you are buying from a bakery. Traditional sourdough is commercially available in the grocery store. Consider Beckman’s or San Luis Sourdough for example.
Flavorful Meats
Meat itself is considered low FODMAP so it’s always a good bet, keeping in mind other ingredients that could be added. Extra flavorful meats can be used to jazz up an otherwise simple dish. Bacon, prosciutto, pancetta, ham, Canadian bacon, etc. All can be used to add extra flavor and protein to lots of dishes and you don’t need much to get the flavor result. Just make sure they don’t have hidden FODMAP ingredients. Always read the label and buy organic non-GMO whenever possible.
And for Dessert…Low FODMAP Sweetness
While excess sugar isn’t good for anyone, sometimes you want a little something sweet. When you do, plain old white sugar is fine from a FODMAP point of view, so don’t be tempted to use any of the artificial alternatives (unless you are diabetic). Most artificial sweeteners are high in FODMAPs and will send your gut into a tizzy if you eat them. Maple syrup is also a low FODMAP sweetener and is as natural as it gets! Substitute maple syrup for honey, agave, corn syrup, or other liquid sweeteners in your recipes.
My recipe club includes over 100 low FODMAP dessert recipes so if you’re craving something sweet, make it worth it and have something deliciously Low FODMAP!
