One of the things I’ve learned from living with Irritable Bowel Syndrome (IBS) is that being (over) prepared for any situation gives me the confidence I need to enjoy it– including preparing for the birth of my first child.

I normally meal plan based on our events for the week, grocery shop with a list, and keep a well-stocked pantry, but it has been especially important for me to keep up these habits during my pregnancy to support my increased nutritional needs and find some consistency throughout all the change.

Read on for the low FODMAP favorites, easy eats, and pantry essentials I’ve stocked up on to make it through these last few weeks of waiting and into the first with our newest family member:

In the Freezer

We rely heavily on our freezer year round to bring weeknight meals together in minutes. Frozen produce is a convenient and cost-effective way to get good vitamins and minerals in your diet (many are even more nutrient dense than their fresh counterparts!), and utilizing your freezer is also a great way to reduce food waste. In preparation for baby, we’ve loaded up on:

• Fish from Sitka Salmon as well as frozen wild-caught shrimp

• Plant-based proteins like peas and edamame

• Our most-used frozen fruit and veggies: pineapple, bananas, blueberries, green beans, broccoli, and spinach

• Trader Joe’s pre-cooked brown rice packets

• Meals and other meal starters: my homemade chicken broth and low FODMAP chili, pesto, my favorite gluten-free pumpkin muffins from Gimme Some Oven

• Beckon lactose-free ice cream :)

In the Pantry

A well-stocked pantry is another great tool for home cooks, especially for those with dietary restrictions. Rather than being forced into a take out option that might not necessarily fit your dietary needs, it helps save time and money when you can pull something together yourself. At our house, it also means I can “boost” any meal with higher fiber, more nutrient-dense options than what we would purchase out and about. Here’s what I made sure we were stocked up on for the next few months:

• Whole grains like quinoa, brown and wild rice, and oatmeal

• Dry pasta

• Peanut butter

• Raw nuts and seeds including pecans, walnuts, and chia, flax, and hemp seeds

• My most used canned goods: coconut milk, diced tomatoes, artichoke hearts, and wild-caught light tuna

• Higher-fiber convenience foods like Bob’s Red Mill single-serving oatmeal cups, Barbara’s Puffins cereal, GG crispbreads, Flackers, and RXBars

Cooking Staples and Condiments

In addition to my pantry essentials, I have a few low FODMAP cooking staples and condiments that I have come to rely upon for keeping my regular intake of garlic and onion low, so I double checked our inventory of those:

• My FODY Foods favorites: garlic and shallot-infused oils, taco seasoning, and teriyaki and BBQ sauce (if you’ve never ordered from FODY before, use code 1118khouts for 15% off your first order!)

• Rao’s Sensitive Formula Marinara

• Olive oil

• Maple syrup

• Soy sauce

• Dijon mustard

• Capers

In the Fridge

Although these things will need to be replenished in the weeks to come, it feels good to have some of my favorite foods on hand while we play the waiting game. Weekly grocery hauls usually include these tried-and-true foods:

• Low lactose and lactose-free dairy options including Green Valley cottage cheese, Siggi’s skyr, Fage plain Greek yogurt, Organic Valley lactose-free milk, and Babybel cheese wheels

• Pasture-raised eggs from Vital Farms

• Versatile low FODMAP veggies like carrots, mini cucumbers, bell peppers, radishes, spinach and other greens

• Fancy olives from the Whole Foods olive bar :)

Please note– not all of the foods listed above are completely FODMAP-free. Clients who work with me know that I am constantly encouraging diet variety and finding ways to incorporate some FODMAP-containing foods in the diet as long as symptoms remain low. I’d be happy to help YOU with this part of low FODMAP living when I return from maternity leave :)

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