Whether you’re experiencing IBS or you’re just trying to figure out what your food sensitivities are, the low-FODMAP diet can be a great place to start. That said, going cold turkey on your favourite cheesy, carby foods is no easy task. Not to mention all the fruits, vegetables, and other alliums you need to avoid! The low-FODMAP diet is meant to be temporary, but sticking with it for the initial duration is key in identifying your sensitivities, which is why we put together this helpful list of low-FODMAP alternatives for your fridge and pantry to get you started.
As with all restrictive diets, be sure to check with your doctor to make sure this is beneficial for you.
Glutino Gluten Free Pretzel Twists
Hear us out – these gluten-free pretzels are arguably crunchier, more satisfying and more delicious than their glutinous counterparts! Since most flavoured potato chip are off the table when going low FODMAP (due to the garlic and onion powders typically found in the ingredients list), gluten-free salted pretzels are a great alternative. Hot tip: these pretzels are also a delicious addition to your favourite baked goods, as they retain their crunch better than regular pretzels.
Fody Premium Tomato Basil Pasta Sauce
Often regarded as the #1 brand for low FODMAP products, this list wouldn’t be complete without Fody pasta sauce. Designated low FODMAP, gluten-free and vegan, this pasta sauce contains only chopped tomatoes, extra virgin olive oil, carrot puree, basil and sea salt so you can dive into a big, saucy bowl of (gluten-free) pasta without compromising your low FODMAP diet.
Miracle Noodle Organic Shirataki Spaghetti
Going low FODMAP means saying goodbye to many of your favourite glutinous pastas and noodles. And while gluten-free pasta and rice noodles are easy alternatives, these shirataki noodles (also known as “miracle” noodles) provide a super-satisfying slurp that’s a perfect replacement for ramen or pasta. Whether it’s in a brothy bowl of soup or used in a stir-fry, you’ll be delighted by the texture.
More Granola Pecan Pie
Because many store-bought granolas contain dried fruit, honey or other artificial sweeteners, it can be hard to find a low FODMAP granola to add to your roster. Thankfully, More Granola’s dedication to whole ingredients and natural sweeteners like maple syrup make it a delightful low FODMAP option. Bonus: this granola comes in extra large chunks, which taste awfully close to cookies in flavours like Pecan Pie, Salted Caramel and Hot Cocoa (yes, please!).
Little Northern Bakehouse Original Artisan Style Pizza Crust
Not all gluten-free pizza crusts are created equal (there’s nothing worse than biting into a GF crust that’s really a glorified cracker), so we were especially thrilled to find this top-notch option from Little Northern Bakehouse. With a doughy yield that crisps up nicely in the oven or barbecue, there’s a good chance you’ll forget you’re even eating a gluten-free pizza. A high compliment in our books!
Mary’s Gone Crackers Original
Long-hailed as one of the best gluten-free cracker options on the market, Mary’s Gone Crackers Original is also low FODMAP. Loaded with quinoa, flax seeds, and sesame seeds, these crackers rely on sea salt and organic wheat-free tamari for a light umami kick, making them the perfect low FODMAP accompaniment to your afternoon snack.
One Degree Organic Sprouted Brown Rice Crisps
Many popular rice-based cereals like Rice Krispies are made with malt, which means they don’t actually qualify as gluten-free or low FODMAP. Thankfully, you can still get your cereal fix with these Sprouted Brown Rice Crisps from One Degree Organic. Made with just brown rice, coconut palm sugar, unrefined salt and Vitamin E, this low FODMAP option also happens to be certified organic, vegan, and non-GMO, so you can feel good about adding it to your pantry even once your strict low FODMAP diet is over.
Lindt Excellence 85% Cacao Dark Chocolate Bar
Because many chocolates contain lactose, dried fruits, or high FODMAP sweeteners like high fructose corn syrup, most are off the table when going low FODMAP. Luckily, you can still get your chocolate fix with dark chocolate options like this Lindt bar, since they don’t contain lactose!
Babybel Original Mini Cheese
You might be surprised to learn that Mini Babels are actually lactose-free, making them a handy and delicious on-the-go snack when going low FODMAP!
TABASCO Original Hot Pepper Sauce
Many hot sauces contain onions and garlic, making them unsuitable for a low FODMAP diet. But you may be surprised to learn that one of your favourite go-to hot sauces is actually low FODMAP! Since Tabasco contains only distilled vinegar, red pepper and salt, it’s low FODMAP approved. We especially love the tiny bottles you can carry around in your bag for any and all hot sauce emergencies.