Low FODMAP Cupboard Staples

If you’re following a low FODMAP diet in the UK, here are some cupboard staples that are widely available in UK supermarkets:

1. Grains and Cereals:

• Rice (white, brown, basmati)
• Quinoa
• Gluten-free oats (such as from Nairn’s or Glebe Farm)
• Polenta
• Corn tortillas (Old El Paso or Santa Maria)
• Rice cakes (Kallo or supermarket own brands)

2. Flours and Baking Ingredients:

• Gluten-free flour blends (Doves Farm, Freee by Doves Farm)
• Rice flour (Doves Farm)
• Potato starch (Bob’s Red Mill, available online)
• Cornstarch (Dr. Oetker, supermarket own brands)
• Almond flour (ground almonds available in most supermarkets)
• Baking powder and baking soda (ensure they are gluten-free)

3. Pasta and Noodles:

• Gluten-free pasta (Schär, Tesco Free From, Sainsbury’s Free From)
• Rice noodles (Blue Dragon, Amoy)

4. Canned and Dry Goods:

• Canned tomatoes (Cirio, Napolina, supermarket own brands – check for no added garlic or onion)
• Canned tuna or salmon (John West, Princes)
• Lentils and chickpeas (Green Giant, Napolina – use in small quantities after draining and rinsing)
• Canned pumpkin (Libby’s, available in larger supermarkets or online)
• Coconut milk (Blue Dragon, Koko Dairy Free – check portions for low FODMAP)

5. Snacks:

• Popcorn (Propercorn, Metcalfe’s)
• FODBOD Bars (money off code: ‘BECKY15’)
• Plain rice crackers (Kallo, supermarket own brands)
• Low FODMAP granola bars (Nakd Bars, Eat Natural with almonds and apricots)
• Nuts (small portions of almonds, walnuts, macadamia nuts)
• Seeds (chia seeds, sunflower seeds, pumpkin seeds)

6. Spices and Seasonings:

• Salt and pepper
• Dried herbs (Schwartz, supermarket own brands)
• Spices (Schwartz, supermarket own brands – ensure no garlic or onion powder)
• Infused oils (Fody Foods garlic-infused oil, Cobram Estate infused oils available online)
• Oils and Vinegars: Garlic infused oil (my favourite!!), Olive oil, Coconut oil, Vegetable oil, Rice vinegar (Clearspring, Kikkoman), Apple cider vinegar (Bragg, supermarket own brands), Balsamic vinegar (ensure low FODMAP portion, Belazu is a good option)

8. Sweeteners:

• Maple syrup (Clarks, supermarket own brands)
• White sugar
• Brown sugar
• Pure stevia (Truvia, Natvia)

9. Beverages:

• Herbal teas (Pukka, Twinings – ensure FODMAP friendly types like peppermint or ginger)
• Green tea (Twinings, Clipper)
• Coffee (limit to low FODMAP amounts)
• Almond milk (Alpro unsweetened, Rude Health – check for high FODMAP additives)

10. Condiments:

• Soy sauce (tamari, Kikkoman gluten-free soy sauce)
• Mustard (Colman’s English mustard – check for high FODMAP ingredients)
• Ketchup (Heinz Reduced Sugar and Salt, in small quantities)
• Mayonnaise (Hellmann’s Real Mayonnaise – check for high FODMAP ingredients)

These items should help you maintain a low FODMAP diet while ensuring you have a variety of ingredients for meal preparation. Many of these products are available in major UK supermarkets like Tesco, Sainsbury’s, Asda, and Morrisons.