Kitchen Essentials for the Gut & FODMAP Conscious Bodybuilder

Or as some call us: An IBS Brah

If you’re anything like me, the idea of having to get tactical with your cooking can feel daunting.

Aside from browning some ground meat in a pan, or throwing something in the microwave, I was clueless.

Don’t get me wrong, I knew how to get my one to two grams of protein per pound of bodyweight with tasteless ground beef or dry chicken, how to increase or decrease my rice intake, and how to pan-fry an ‘okay’ steak.

Yet, overall, I had an extremely low ‘Kitchen IQ.’

It was really only after I had to start cooking and eating consciously, that I started to learn my way around the pots and pans.

So, if you’re just beginning to take your ‘cooking life’ seriously, I’ve outlined what items and cookware you’ll probably need around the kitchen on a regular basis directly below.

This post may seem entirely elementary and even silly to some, but it would have been extremely helpful to my former self.

I genuinely wasn’t sure where to begin when I decided I wanted to, ‘cook better.’

Whatever that actually means.

Following this post, I will go over pantry-stocking and refrigerator staples, then onto basic fundamentals and recipes.

My own ‘Kitchen and Cooking 101.’

Your Budget and Where to Shop

Regarding your purchases, I’d suggest picking quality over quantity.

Many kitchen items will last a long time, provided you take good care of them.

However, if you’re on a budget, there is no need to break the bank whatsoever.

You have your whole life to acquire cookware, and plenty of great items can be found at consignment shops and your local dollar store for pennies on the dollar.

So if you need to go cheap, go cheap.

In the same way, Amazon and Walmart both have a huge selection in every price range.

Don’t be afraid to check out places like AliExpress too though.

There are always treasures to be found there.

The Bare Necessities

-1x Frying Pan

—A large 10-inch (25.4 cm) skillet will do, ideally with a lid.

-1x Sauce Pan

—4-quart (4 L) with a lid.

-1x Can Opener

-1x Large Mixing Spoon

—Preferably nothing metal to keep your pans scratch-free.

-1x Plate, Bowl, Glass, and Mug

-1x Knife, Fork, & Spoon

-Available Stove Top

-Available Refrigerator and Freezer

The Basics

-1-2x Chopping Boards

-1x Kitchen Knife Set

-2-3x Wooden Spoons

-1x Tongs

-1x Ladle

-1x Rubber Spatula/Turner for non-stick pans

—Metal is fine, as long as you’re careful or you plan to use a grill.

-1x Non-stick Frying Pan

-1-2x Small Saucepans

—Preferably with see-through lids.

-1x Large saucepan

-1x Large Pot - 2-3 gallons (~7.5-13.5 L)

—Mostly needed if you plan to make rice, pasta, boil water, etc.

—Grab yourself a Colander if you’re going to make noodles.

-1x Wire Whisk

-1x Sieve

-1x Big Glass Salad Bowl

-1x Plastic Mixing Bowl

-2-3x Smaller Bowls

-1x Measuring Cups Set

-1x Measuring Spoons Set

-1-3x Empty, Clean Glass Jam-Jars with Lids

—Recommended if you plan to make your own salad dressings and/or sauces.

Immediate Useful Additions

-Available Microwave

-Available Oven

-Salad Spinner

-Sheet Pan

—No more than 1/2 inch (1.25 cm) tall at the sides.

—The thick type is better. If they’re too thin, they can bend and buckle in a hot oven.

-Metal Cooling Rack

—Should ideally fit on your sheet pan for better roasting.

-Cast Iron Pan

—Ideally 10 inches to 12 inches (25.4 cm - 30.48 cm).

—Cared for properly, these can last for generations.

-High-temperature Rubber Spatula

—These are great to use interchangeably with a wooden spoon.

-Vegetable Peeler

-Tea Towels & Wash Cloths

—Can save you money in the long run if you use them regularly in place of paper towels.

-A Timer

—Not really necessary these days. We all have smartphones, after all.

-Instant-read Thermometer

—The digital types will read faster than dials, but they’re not necessary by any means. The ideal temperature range will go from 32°F ( 0°C) to 450°F (232°C) or higher.

—Look for one that has a calibrate function.

-In-oven Thermometer

-Butter Dish

-Corkscrew for corked bottles and wine.

-Bottle Opener




What to Consider First

-Slow Cooker

-Blender and/or Handheld Blender


What to Consider Next

-A Roasting Pan/Tin

-Steamer Insert

-Pestle and Mortar

-Hand Mixer

-2-Pronged Meat Fork

-Offset Spatula

-Sauté Pan

—Only get stainless steel if you’re confident you can prevent sticking

Possible Extras for Your Lifestyle & Needs

-Toaster/Toaster Oven

—I put this as an extra since I know many of us forgo bread and grains altogether.

-Outdoor Grill

-Indoor Electric Grill

-Pasta Spoon

-Melon Scoop

-Baking Dish - 9 inches x 13 inches (22.86 cm x 33.02 cm)


-Cookie Sheet(s)

-Additional/needed Pots and Pans

—Nice to have sizes: 1-quart (1 L), 2-quart (2 L), 4-quart (4 L), and 2-gallon (~7.5-9 L).

-Dish Set

-Drinking Glasses


-Additional/needed Spatulas

-Size-specific ladles - 2 oz (60 mL), 4 oz (120 mL), & 8 oz (240 mL)

-Muffin Pan


-Salt and Pepper Shakers

-Food Processor

-Ice Machine

-Sushi Set

-Table Cloth or Placemats

Pour Conclure

There you have it, folks.

If you have any suggestions or think I missed something, let me know.

I’ll go ahead and add it to the appropriate list.

And of course, if there is any topic, question, or concept you’d like me to discuss, please share it with me.

It could be my next post.

Until next time, friends.

Alexander Smout

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Disclaimer: None of this is to be deemed as health, fitness, or medical advice in any way, shape, or form. You are reading opinions only. Please consult your physician for personalized medical advice, diagnosis, or treatment.

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