Self-Isolation Groceries with IBS
While most of us can still easily access our normal fresh foods, we’ve also been encouraged to have enough food to last for 2 weeks in case of quarantine. This means having non-perishable items that you can store - which can be a little bit different than what is needed for people without IBS.
Here are some low FODMAP basics that can help you get your store of food ready while trying to minimize your symptoms or an aggravation through this time of stress & change. Always remember, though, the goal is to get back to a regular diet, not stay on the low FODMAP diet.
Canned Goods
Lentils (1/2 cup) & chickpeas (1/4 cup) - do not substitute for dried
Fish, such as tuna & salmon
Tomatoes & tomato paste - ensure no onions or garlic added
Pumpkin (1/3 cup), mushrooms , bamboo shoots
Pickled jalapeno
Olives & capers
Frozen Goods
Meats, chicken, seafood & fish
Frozen strawberries, bananas
Frozen carrots, green beans
Edamame (1/2 cup, soybeans only)
Dried Goods
Oats, rice, quinoa
Rice crackers, rice/quinoa pasta
Schars GF Crackers
Plain saltines (5)
Plain popcorn - use caution as it can aggravate some people
Pretzels - 1/2 cup
Low FODMAP bread - Cob’s, Schar’s GF Sourdough, Sourdough bread - wheat or spelt (can be frozen)
Flour: arrowroot, buckwheat, corn, GF (plain), rice, sorghum
Nutritional yeast
Soba noodles
Corn tortilla (2)
Wonton wrappers (8)
Condiments
All herbs & spices, chives, ginger, lemon grass
Oils for stir fries & salad dressings
Garlic/onion infused oil
Vinegars - use caution with balsamic
Soy sauce, fish sauce, oyster sauce & Worcestershire sauce
Horseradish & wasabi
Mayonnaise
Mustard
Baking powder & soda
Vanilla
Cocoa powder
Peanuts & peanut butter
Chia, flax, hemp, sesame & sunflower seeds
Walnuts, hazelnuts, pecans, Brazil nuts, Macadamia
Almond, soy & rice milk
Salad dressings, ketchup, salsas, soup bases, spice blends & sauces - make your own (as per our flavouring handouts) or check out fodyfoods.ca
Granola bars - check out fodyfoods.ca
Maple syrup and sugar (sparingly!)
Fresh foods that last well
Eggs
Tofu & tempeh
Potatoes, parsnip, carrots, rutabaga
Cheese & lactose-free yogurt
Citrus fruits (only 1/4 cup of grapefruit is allowed)
Fresh herbs! You can grow them in your kitchen or they’ll be good to start outside soon