One of the more daunting things about figuring out a recently diagnosed food intolerance is what you can and cannot eat. Reading labels and ingredients becomes a full time job. I've put together an ever-growing list of my favorite substitutions or brands for commonly used kitchen items that may be on your "no" list.
Sushi restaurant note: almost always, the restaurant will have tamari on hand, you just have to ask! I generally ask for the gluten free soy sauce and I've never gotten a weird look.
Canyon Bakehouse GF: all of it. Buns, bagels, bread loaf, you name it, it's good.
Better Way brand 7-grain
Udi's frozen loaves if you're in a pinch
Mission Gluten Free Tortillas
Oftentimes, those with wheat intolerances (*not gluten) can handle properly made sourdough bread. The breakdown during fermentation makes it easier to digest!
Brown rice pasta from Trader Joe's
Barilla, Ronzoni, Ancient Harvest, and Delallo are all brands found in most common supermarkets that carry GF options
Soba noodles are 100% buckwheat, which is deceivingly gluten free! (CHECK your labels! A lot of times they are 50/50 buckwheat and wheat)
Banza pasta (chickpea pasta)
All purpose gluten free flour
A lot of restaurants are starting to more commonly carry gluten free options. Surprisingly, Domino's has a really great tasting gluten free crust if you're in a pinch
Simple Mills (almond flour-based crust)
Bob's Red Mill pizza crust
Gluten free beers, such as the ones rated in this Bon Appetit article
For almost all lactose-free options except basic "milk," I buy Green Valley Organics. They make yogurt, sour cream, and cream cheese that all tastes legit like the real thing, without the bellyache. They are not dairy-free, just lactose-free.
Lactose free milk
Any other plant or nut based milk (cashew, pecan, hemp are popular ones)
Yogurt *Check the ingredients in your dairy free yogurts, as they often have chicory root fiber or "inulin" which is not low-FODMAP
Dairy-free yogurts such as Kite Hill (almond base) or So Delicious (coconut based)
Lactose free brands such as Green Valley Organics
Soft cheese (like cream cheese and ricotta)
Almond milk ricotta
Tofu cream cheese
Coconut cream cheese
Cheese *a lot of aged hard cheese are actually free of lactose, but always check your labels!
Dairy-free brands like Daiya, Koko, GoVeggie, Miyoko's
Agave: 100% Grade A maple syrup
High Fructose Corn Syrup (HFCS): real cane sugar or cane syrup
Garlic-infused olive oil (Trader Joe's has an excellent version!)
Replace onions with bell peppers in a recipe
Asafoetida Powder (also called "Hing") gives an onion-y flavor
Simply leave them out! I promise you won't notice after a while
Don't see something on the list? Let me know! I love finding new substitutions - so whether you have a suggestion or want to know about a certain thing, let me know what is missing!