Recommended Gut-Friendly Staples and Tools
The planner uses everyday foods. These are the staples that make the low-FODMAP swaps easier, the fiber supplement it mentions, and the tools for batch cooking.
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Staples
- Garlic-infused olive oil
Garlic flavor without the fructans that cause bloating; the key swap in low-FODMAP cooking.
See options on Amazon - Ground flaxseed
A tablespoon at breakfast adds gentle fiber.
See options on Amazon - Chia seeds
Soaked chia at breakfast; a slow, gel-forming fiber.
See options on Amazon - Rolled oats
A tolerated whole grain at half a cup.
See options on Amazon
Supplement mentioned in the planner
- Psyllium husk
A gentle fiber that helps both hard and loose stool; the planner uses it as scaffolding, not as a replacement for food.
Take it with a full glass of water, and take medicines 2 hours apart from it.
See options on Amazon
Tools
- Glass meal-prep containers
The planner batch-cooks; visible, labelled leftovers get eaten.
See options on Amazon - Digital kitchen scale
Low-FODMAP limits are about portion size; a scale makes them easy.
See options on Amazon
Prices and availability change on Amazon. This page is educational and is not medical advice; talk to your doctor or pharmacist before starting a supplement.
Back to The 14-Day Gut-Friendly Meal Planning System