10 Must Have Ingredients for a low FODMAP Diet by Fiona Kendall | Mealz

10 Must Have Ingredients for a low FODMAP Diet


Ok so it's not quite 10 - I couldn't choose! I've made a list below of my go-to ingredients for a low FODMAP diet. You'll find many of these throughout my recipes but in true messy kitchen style I've laid them out in the picture above. 

  • Oats - overnight oats, porridge, oat flour...
  • Chia seeds - use them in chia puddings or as an egg substitute
  • Pumpkin Seeds - make the most addictive tamari roasted pumpkin seeds (found on my blog)
  • Bananas 
  • Frozen spinach - for those nights when cutting up a carrot is all too much...
  • Rice cakes - the ultimate snack when spread with peanut butter
  • Herbal tea - peppermint and chai teas are my favourite
  • Almond milk - this is my preferred dairy-free milk as soy milk is highly processed and blocks the absorption of some minerals e.g. zinc
  • Peanut Butter
  • Coconut oil - a dairy-free oil that binds many ingredients together when set
  • Buckwheat flour - my favourite gluten-free flour to use for baking and seriously good banana pancakes 
  • Cinnamon - I can't get enough of this spice which also helps to control blood sugars
  • Chilli powder 
  • Lemons - kick-starts your digestion when squeezed into warm/hot water before eating
  • Tahini - one of the best non-dairy calcium sources which can be spread on rice cakes or drizzled on roast veges for a Moroccan spin
  • Brazil nuts - get your RDI of selenium with 2 Brazils nuts/day to support your thyroid hormones and immune system
  • Fresh/ dried herbs - make your meal next level with winning flavour combinations such as rosemary and lamb/basil and tomato
  • Potatoes - these shouldn't be shunned from our diets as they are so economical
  • Soy sauce (or tamari for gluten free) - makes the best ginger-soy marinade for chicken or beef
  • Carrots 
  • Pure maple syrup - a little goes a long way and it even contains small amounts of minerals and antioxidants
  • Tinned tomatoes - if you've got tinned tomatoes, you've got a meal
  • Brown rice - containing more B vitamins than its white counterpart, brown rice has a delicious nutty flavour
  • Olive oil - mix it with mustard powder and vinegar to make your own super simple salad dressing
  • Pumpkin - you may not believe it but this vegetable can also be used in recipes for sweet treats such as chocolate brownies






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