Top ten ingredients for your IBS-friendly pantry
Grab this FREE guide so you can learn what to have on hand to be able to make delicious IBS-friendly meals. There are so many flavorful ways to make your food FODMAP-friendly so don’t be tempted to use “just a little” of that ingredient you know is going to cause consequences. In addition to your basic kitchen staples (salt, pepper, dry herbs, and spices) you should consider keeping these top ten IBS-friendly ingredients in your pantry.
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 10% off with code IBSGC10) or Gourmend foods Garlic Scape powder. All are low FODMAP and full of garlic flavor!
ONION ALTERNATIVES
Scallion greens, chives, leek greens, and also such things as Smoke n Sanity essence of onion salt (get 10% off with code IBSGC10). You’ll be surprised how many of these you’ll use but the results in flavor are well worth it.
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.
FRESH HERBS AND MUSHROOMS
Thyme, rosemary, sage, basil, parsley, cilantro, etc. You can’t beat fresh herbs for flavor and color. 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. Oyster mushrooms - These are the only mushrooms we know of that are IBS-friendly and they are great in terms of flavor and versatility — only if you like mushrooms of course.
LACTOSE-FREE DAIRY
I recommend at least 2% fat content for the best flavor and shelf-life. You can now get lactose-free milk, cottage cheese, cream cheese, sour cream, and even butter. You probably won’t know the difference in taste and mouthfeel but these will lactose-free dairy products keep your lactose load down and your stomach happy!
EXTRA-FLAVORFUL CHEESE
Many kinds of cheese are naturally low in lactose and some of them are extra high in flavor. Try Extra sharp cheddar cheese, smoked cheddar cheese, gruyere, brie, 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 a little goes a long way.
IBS FRIENDLY CARBS
Don’t fear the carbs! We all want and need some carbs 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 keep your 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 low FODMAP and most of us with IBS can tolerate it well. You need to find REAL sourdough though. Check the ingredients and look for a list that does NOT include yeast or vinegar. These two items are hallmarks of non-traditional sourdough bread. Always read the label!
FLAVORFUL MEATS
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 things 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
Plain old white sugar is fine (in moderation of course) so don’t be tempted to use the artificial alternatives — most of which are high in FODMAPs. 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.
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