Eleven Kitchen Tools That Make Low-FODMAP Cooking Easier

Cooking for a sensitive gut means you control the ingredients and the portions, and that is easier with a handful of dependable tools. You do not need all of these on day one. Here is what each one does, and a sensible order to buy them.

Start here: the three that do the most work

A sharp chef's knife

A sharp knife is safer than a dull one, because it bites into food instead of slipping. An 8-inch blade handles nearly everything: vegetables, chicken, herbs. A budget-friendly pick is the Mercer Millennia 8-inch chef's knife. Hone it regularly and wash it by hand.

A big, stable cutting board

Pick a board large enough that food stays on it. Plastic boards go in the dishwasher, which makes cleanup after raw chicken simple. A two-board set such as the OXO Good Grips set lets you keep one for raw meat and one for vegetables, which lowers the risk of cross-contamination.

Half-sheet pans

Roasting is the easiest way to cook vegetables and proteins with little oil and little attention. Heavy aluminum pans like the Nordic Ware half-sheet pans resist warping and heat evenly. Two pans let you roast a protein and a vegetable at the same time.

Tools that help with FODMAP-specific tasks

A digital kitchen scale

FODMAP content depends on the serving size, and a food that is fine at one weight can cause trouble at double. A scale such as the Escali Primo takes the guesswork out of "a handful." Weigh foods raw and edible (after peeling and trimming) the way tested serving sizes are usually listed.

Garlic-infused olive oil

Garlic and onion are high-FODMAP, but their flavor compounds dissolve in fat while the problem carbohydrates do not. That is why infused oil is widely used on this diet. A tested option is Fody Garlic-Infused Olive Oil, made for this purpose. Do not make garlic oil at home and store it: homemade infusions can grow dangerous bacteria.

Tools for safety and storage

An instant-read thermometer

Color is a poor guide to doneness. A thermometer such as the TempPro TempSwift TP19H tells you when chicken has reached 165°F (74°C) and fish about 145°F (63°C). It also helps you avoid overcooking, which dries food out.

Glass containers with lids

Glass does not stain or hold odors, and it can go from fridge to microwave. The OXO Smart Seal glass set has locking lids that resist leaks. Buy matching sizes so they stack.

Silicone storage bags

Reusable bags like the Stasher bags work for freezing portions flat, marinating, and packing snacks. Frozen flat, they stack neatly and thaw quickly.

Tools for the workweek

A rice cooker

Rice is a common low-FODMAP staple, and a cooker such as the Aroma 6-cup makes it hands-free. It also keeps the finished rice warm, though cooked rice should be cooled and refrigerated within a couple of hours if you are not eating it right away.

Small sauce containers

Dressing packed separately keeps lunch from going soggy. These 2 oz leakproof containers are the right size for a single serving.

An insulated lunch bag

A bag like this insulated lunch bag holds a safe temperature when paired with ice packs. Perishable food should stay at 40°F (4°C) or below.

What to buy first

1. Chef's knife and cutting board
2. Sheet pans
3. Digital scale
4. Thermometer
5. Containers

Add the rest as your routine grows. Prices vary, so compare before you buy.

This is general information, not medical advice. Check with your doctor or a registered dietitian about your own needs.