Fare Well - Hurricane Food Supplies List

Fare Well - Hurricane Food Supplies List

List of food supplies to have on-hand in prep of a hurricane or other emergency or disaster; designed for persons with food issues, food sensitivities, dietary restrictions, and food allergies. Dairy-free, gluten-free, low-FODMAP, onion-free, and soy-free.

No one wants to be caught in the middle of a disaster, much less caught without a plan. At this City-Ranch, we reposition each spring for Hurricane Season in order to make certain we are ready to hunker down, Texas-style!

Always a prepper, DeliberateFare.com has complied a hurricane food supplies list that can be used for really any type of disaster (tropical storms, blizzards, black outs, etc.). This is not the typical list of Spam, sandwich bread, Cheetos, raisins, and Gatorade. It includes healthy options for persons with food issues. In fact, everything on this list is dairy-free, gluten-free, low-FODMAP, onion-free, soy-free, and gum-free; most items are also migraine-friendly (and if not, they are indicated). All items are shelf-stable and should not perish within a week. Many of these items are ready to consume as-is. A small number of items require heating which can be done on a gas stove or Sterno (please do this heating out of doors with proper ventilation). Keep in mind that once opened, some items should be immediately consumed (read: one can of beans will not last for 3 days). Please read labels carefully if you or persons in your household suffer from food allergies. Not all foods are labeled as X-free or made in facilities free of X.

What amount of supplies does one need? The United States Coast Guard recommends having supplies for a 3 to 7 day period for every member of your household, which also includes pets. Companion animals need food, water, and bowls, too; check out a great article by the American Veterinary Medical Association.

When do I need to prepare? Initial preparation should take place in early-to-mid May. Secondary preparation should take place as soon as a storm is nearby. According to the National Hurricane Center of NOAA (National Oceanic and Atmospheric Administration), Eastern North Pacific hurricane season is May 15 through November 30 and Atlantic hurricane season is June 1 through November 30. Let’s get ready to rumble!

Initial Preparation – buy now

Food Items

  • Pure fruit jam (I use Eden grape butter with no sugar or Bonne Maman strawberry or raspberry preserves; Migraine Warning for raspberries)
  • Plain, natural peanut butter (I use Santa Cruz Organic or Smucker’s Natural; Migraine Warning)
  • Plain sunflower seed butter (I use SunButter Organic)
  • Plain nuts (almonds – 10 nuts or less, macadamia, pecans, walnuts, pine nuts; Migraine Warning)
  • Plain seeds (chia seeds, flax seeds, sesame seeds)
  • Nutritional yeast (non-dairy; lends a cheesy flavor to dairy-free foods)
  • Boxed or canned chickpeas in their own juice (up to ¼ cup serving for low-FODMAP; I use 365 because it does not have BPA lining)
  • Boxed or canned lentils in their own juice (up to ½ cup serving for low-FODMAP; I use 365 because it does not have BPA lining; Migraine Warning)
  • Plain, canned vegetables in their own juice (spinach, green beans, tomatoes; I use 365 because it does not have BPA lining)
  • Rao’s Sensitive Formula Marinara Sauce (glass jar marinara sauce made without garlic and onions)
  • Plain, canned tuna, salmon, and anchovies in their own juice (I use American Tuna and Wild Planet because they use the fish only without additives, non-GMO, BPA-free lining, and low-mercury content)
  • Whole oats (I use John McCann and Bob’s Red Mill)
  • Granola (I use Purely Elizabeth Ancient Grain Granola Original because it is low-FODMAP, gluten-free, no dried fruit, and made without refined sugar)
  • Granola Bars (I use 88 Acres sea salt bars as they are low-FODMAP - migraine warning for the chocolate)
  • Dark chocolate (Pasha chocolate bars are allergen-free and is sold in bars on the candy aisle; Enjoy Life chocolate chips are good for snacking, allergen-free, and available in the baking section of most groceries)
  • Candied ginger treats (I use Ginger People Gin-Gin crystallized ginger and ginger chews)
  • Taco shells (I use 365 and Garden of Eatin)
  • Thin corn or brown rice cakes (I use Suzie’s and Lundberg Family Farms)
  • Crunchmaster sea salt multi-grain crackers (soy-free and gluten-free)
  • Brown rice noodles (I use Annie Chun’s)
  • Brown rice pasta (I use Jovial and Delallo)
  • Brown rice and egg noodles (I use Jovial)
  • Dry rice (I use Rice Select Jasmati jasmine rice – it is born and raised in Texas)
  • Pre-cooked polenta (I use Food Merchants because it is organic and gluten-free)
  • Salt
  • Pepper
  • Sugar
  • Vegetable oil
  • Filtered drinking water (1 gallon per person per day)

Food Preparation Items

  • Small gas camping stove or Sterno canned heat cooking fuel
  • Matches
  • Sharp carving knife
  • Small cutting board
  • Disposable plates, cups, utensils
  • Foil
  • Can opener
  • Plastic storage bags
  • Disposable hand wipes (I use Wet Ones Wipes for Sensitive Skin as it is fragrance-free)
  • Disposable non-latex gloves
  • Spray bottle filled with water and 1 tsp dish washing liquid (I use Seventh Generation Free and Clear Dish Washing Liquid) to be used for cleaning
  • Spray bottle filled with 1 part water to 1 part white vinegar to be used for sanitizing
  • Paper towels
  • Filtered water for food preparation (2 quarts per person per day)
Secondary Preparation – buy the week of a hurricane

Food Items

  • Root vegetables (baking potatoes, sweet potatoes – up to half for low-FODMAP, red potatoes, Yukon gold potatoes, yams)
  • Squash (acorn, spaghetti, cucumber, summer squash)
  • Tomatoes (Roma and grape)
  • Citrus (lemons, limes, oranges; Migraine Warning)
  • Seasonal fruit (kiwi, star fruit, banana – Migraine Warning, grapes)
Secondary Preparation – make the day before a hurricane is set to land


  • Safe Protein Bars: it takes just a few minutes to assemble these high fiber and high protein bars; these will fare well for a couple of days at room temperature if tightly sealed
  • Easy Peanut Butter Cookies: prepped in a couple of minutes, these are a short-bake batch of cookies; these will be great at room temperature and can be migraine-free if made with sunflower seed butter