One of the biggest challenges of adopting a low-FODMAP diet is finding pantry staples that are free of garlic and onions. I know I had no idea how many packaged foods had one permutation or another of those two high FODMAP ingredients.

You can certainly make a lot of low-FODMAP and gluten-free sauces and condiments yourself. But unless you have unlimited time—which none of us do—you are going to need to purchase some of your low FODMAP and gluten-free groceries from a store. But which store?

If you live in a larger city, there’s a good chance you have a natural food store or co-op that has a decent gluten-free foods selection. But finding low FODMAP food overall is a more tricky proposition.

I’ve found the solution to my low FODMAP food shopping challenge in shopping online. Purchasing my gluten-free groceries online allows me to take my time reading the ingredients labels and read reviews to make sure I’m finding the right foods for our low FODMAP diet.

So when my friends ask me where to buy gluten-free soy sauce or my favorite garlic-infused oil, here’s where I point them.

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Where to Buy Gluten Free + Low-FODMAP Food Online

It turns out the best places to buy low FODMAP food, even in a busy city like San Francisco, is actually online. My two primary online shopping destinations for low FODMAP and gluten-free pantry items are Thrive Market and Amazon Prime.

Thrive Market

It can get pretty expensive to purchase gluten-free, organic, and ow FODMAP foods at the grocery store. They always seem to be a dollar or two more expensive than their conventional counterparts. Luckily, we have Thrive Market. I’m able to buy most of my regular pantry items here—everything from coconut milk to gluten-free flour and all the baking supplies in between. A few of my frequent purchases include:

They have an annual membership fee, much like Costco. I found that I made it back within the first three months of ordering from them. Use my affiliate link to get 25% off your first order.

Amazon Prime

When I can’t find the specialty low FODMAP food items I need through Thrive Market, I turn to Amazon Prime. I order gluten-free and low FODMAP food from Amazon so frequently—and get asked where to find many of the items I buy there—that I created my own gluten-free shop page there. You can order the items in my shop whetehr or not you have a Prime membership, but I find I order enough food through Amazon that the Prime membership more than pays for itself in the shipping cost savings.

This is where I keep stocked up on these gluten-free pantry must-haves:

Where to Buy Gluten-free + Low-FODMAP Food via Online Delivery Services

Of course, not all the low FODMAP and gluten-free food I buy can be put in a box and shipped to me at a reasonable cost. And that’s when I turn to local home delivery services including Good Eggs, Instacart, etc.

Good Eggs

I always have the best of intentions when it comes to making it to my local farmers’ market. But my Sunday sometimes gets away from me without that happening. Luckily for me, ordering from Good Eggs is like getting a CSA or farmers’ market delivery.

In addition to having all the best seasonal produce and local organic meats, they also have a great selection of gluten-free pantry staples. This is where I regularly buy my:

Gluten-free sesame bagels
Gluten-free graham crackers
Bread Srsly gluten-free sourdough bread (and because people ask, this uses white rice flour, millet flour, and sorghum flours all of which are low FODMAP.
Mariposa Baking 10″ gluten-free pizza crusts
Kettel Krakkers sesame crackers
Gluten-free egg fettuccine

If you live in the San Francisco area, try a free gluten-free pizza margarita kit and check it out! The kit includes the gluten-free Mariposa Baking pizza crusts I use for my veggie pizzas.

Instacart

I have a confession to make: I haven’t gone to a grocery store to do my weekly grocery shopping in several years thanks to Instacart. Yes, really.

I love that I can search a dozen local stores to find a specific brand or hard-to-find ingredient and then build my shopping basket around it. It’s also great that it allows me to alternate shopping at Whole Foods with shopping at Rainbow, Bi-Rite, Gus’s and other local specialty grocers—or even Target!

You can either pay for deliveries as you go or pay an annual fee to receive free deliveries on all orders over $35. I do the latter and split up my grocery orders into several per week. This is helpful when you have a small refrigerator, and keeps you from throwing out as much produce since you can buy it as you need it throughout the week.

Unlike Good Eggs and Farmstead, Instacart is delivering nationwide. Use my referral code EHEALD103 to get $10 off your first order.

Farmstead

Farmstead is one of my newer discoveries. I had the opportunity to talk with their CEO at the Winter 2018 Fancy Food Show here in San Francisco. The service aims to become part of your weekly routine by making it easy for you to order those weekly staples your family aways runs out of, whatever that may be. And there’s no having to worry about having a recurring order delivered when you’re on vacation either. The app sends you a reminder that you like to order the items, but doesn’t schedule a delivery for them until you ask it to do so.

I like the ability to use their advanced search to filter the entire online store by gluten-free so I don’t see things that haven’t been tagged as such. This keeps me from inadvertently ordering something we can’t eat, which has happened no matter how sharply I try to read ingredient labels.

A few great low FODMAP food items to consider:

Use my referral link to get $20 off your first order.

More Low FODMAP Pantry Ideas

Do you know of another great place to shop online for gluten-free and low FODMAP foods? Let me know! I’m always interested in checking out new low FODMAP and gluten-free food resources.