I have followed a modified low-FODMAP diet since 2016, and I still find myself frozen in the grocery store at times.
It can still be overwhelming to remember all the foods I can or should not buy. Often, I feel like a detective thoroughly investigating an ingredient list for a potentially hidden FODMAP.
Tools like the Monash FODMAP Diet app provide a quick look at what foods are suitable for a low-FODMAP diet, but I’ve learned that walking in with a list is the best option, especially for my bigger shopping trips.
Whether you’re just getting started with a low-FODMAP diet or have a few years of experience like me, I’ve created a thorough low-FODMAP shopping list to help guide you through the grocery aisles.
Please let me know if you have any questions or know of other items that I should add. If you’re new to the diet, check out this FODMAPs 101 for a quick overview on the basics, and this guide to high-FODMAP foods and smart substitutions is helpful for when you need to swap out ingredients.
FODMAP-Friendly Foods By Category
Here are the FODMAP-friendly foods to add to your shopping list. I’ve divided the list by category and note which foods are low-FODMAP with portion control, and which are generally FODMAP-free and can be enjoyed at any quantity.
Note: The low-FODMAP foods list the proper serving size per the Monash FODMAP Diet app unless otherwise noted. Please consult your dietitian if you experience any adverse reactions from new foods added to your diet.
Low-FODMAP Alcoholic Beverages
Yes, you can drink alcohol on a low-FODMAP diet! The downside, though, is that alcohol is generally not the best for people with digestive conditions. It is crucial to exercise portion control for this reason. Also, be conscious of what mixers (and potential FODMAPs) you enjoy with your alcohol.
Remember that most beer is made from wheat. Check the label for gluten-free if you have issues with wheat or gluten.
|Beer (12 oz)||N/A|
|Red, white and sparkling wine (5 oz)|
|Unflavored vodka (1 oz)|
|Gin (1 oz)|
|Whiskey (1 oz)|
Low-FODMAP Breads, Grains, & Cereals
Most wheat-free/gluten-free bread is fair game on a low-FODMAP diet, as long as the serving is kept to about two slices. One slice is low-FODMAP for most plain white or wheat bread. Sourdough bread is more often FODMAP-safe because the fermentation process reduces the level of fructans.
There is a lot to look out for in bread, and the folks at FODMAP Everyday have an incredibly detailed post that discusses the triggering ingredients to look out for.
|Amaranth (puffed) (.35 oz)||Rice: Basmati, brown, white|
|Bourghal (1.55 oz)|
|Buckwheat flakes, cooked (4.23 oz)|
|Buckwheat kernels (.95 oz)|
|Buckwheat flour (3.53 oz)|
|Corn bread (1 slice)|
|Corn cob (1.34 oz, or ~½ a cob)|
|Corn tortilla (1.66 oz, or ~2 tortillas)|
|Millet flour (3.53 oz)|
|Millet, hulled (6.49 oz)|
|Millet kernels (4.14 oz)|
|Oats (2.12 oz)|
|Oats, quick (.81 oz)|
|Oats, rolled (1.83 oz)|
|Oatmeal, gluten-free, organic, coarse (3.7 oz)|
|Oatmeal, Quaker Instant Oatmeal (.99 oz)|
|Polenta/cornmeal (8.99 oz)|
|Popcorn (4.23 oz)|
|Potato bread (1-2 slices)|
|Quinoa: Black, Red, White (5.47 oz)|
|Quinoa flakes (1.76 oz)|
|Quinoa flour (3.52 oz)|
|Quinoa pasta (5.47 oz)|
|Rice bread (1-2 slices)|
|Sourdough bread (1-2 slices)|
|Wheat-free/gluten-free bread (1-2 slices)|
Fructose, the f in FODMAP, is the main irritant in most fruits, but several fruits are low enough in fructose for you to enjoy in moderation. For details on which of these fruits are currently in season, check out our farmers’ market shopping guides.
|Banana (ripe, 1.23 oz) (unripe, 3.53 oz)||Breadfruit|
|Blueberries (1.41 oz)||Dragon Fruit|
|Boysenberry (.42 oz or ~5 berries)||Durian Melon|
|Cantaloupe/Rockmelon (4.23 oz)||Grapes|
|Cranberry (.53 oz)||Guava (ripe)|
|Grapefruit (2.82 oz)||Oranges: Clementine or Navel|
|Kiwi: Green or Gold (5.29 oz)||Papaya|
|Lemon (4.41 oz)||Prickly pear|
|Lime (8.82 oz)||Rhubarb|
|Mandarin (includes Satsumas, Tangelos, and Tangerines) (4.41 oz)||Starfruit|
|Passionfruit (1.62 oz)||Strawberries|
|Raspberry (2.12 oz)|
Low-FODMAP Meats and Proteins
Pure animal proteins are FODMAP-free and fair to eat, but you need to be conscious of how these meats are prepared or processed. Vegans will have a more difficult time finding proteins that fit a low-FODMAP diet, but there are still plenty of options.
|Eggs (4.13 oz, or 2 eggs)||Beef|
|Firm tofu (6 oz)||Lamb|
|Peanut butter (1.76 oz, or 2 TBSPs)||Fish|
Check out our farmers’ market guides for a heads-up on which of these vegetables are in season now.
|Alfalfa (2.65 oz)||Arugula/Rocket|
|Artichoke, globe (.53oz)||Bean sprouts|
|Artichoke hearts, canned (2.65 oz)||Beetroot (pickled)|
|Bell pepper, green (1.83 oz)||Carrot|
|Bell pepper, red (2.65 oz)||Choy Sum|
|Broccoli heads (2.65 oz)||Cucumber|
|Chili (green or red) (.99 oz)||Endive leaves|
|Collard greens (2.65 oz)||Japanese pumpkin|
|Edamame (3.17 oz)||Lettuce: Butter and Red Leaf|
|Green beans (2.65 oz, or 15 beans)||Pattypan squash|
|Leek leaves (1.9 oz)||Parsnip|
|Lettuce: Romaine, iceberg, and radicchio (2.65 oz)||Potatoes: red, yellow, purple, and baking|
|Mushroom: portobello, porcini, shiitake (.35 oz)||Red bell pepper|
|Okra (2.65 oz)||Red radish|
|Olives: Green and black, pitted (2.12 oz)||Spring onion/scallion tops (green parts only)|
|Peas: green canned (1.59 oz)||Tomato: common beefsteak|
|Peas: Snow (.56 oz)|
|Peas: sugar snap (.49 oz)|
|Peas, thawed (.53 oz)|
|Sweet potato (2.65 oz)|
|Tomato: Roma and Cherry (2.65 oz)|
Brands We Trust for Low-FODMAP Ingredients
After you become more familiar with your dietary needs and the options at your local stores, you’ll start to recognize several brands that specialize in low-FODMAP foods.
Here are just a few brands to look out for:
- FODMAPPED: This brand offers a range of soups, simmer sauces, pantry staples, and a few “ready to microwave” meals that can save you time and remove the guesswork for your cooking. The products are available throughout most of the United States, as well as parts of Australia, Europe
- Fody Foods: Fody is a low-FODMAP favorite of mine. They offer salsas, snack bars, pasta sauces, salad dressings, oils, spices, and ketchup at retailers in the United States, Canada, and United Kingdom. You can shop online, too, if there isn’t a store near you that carries their products.
- Rachel Pauls Food Snack with confidence thanks to Dr. Rachel Pauls low-FODMAP “Happy Bars” energy bars and beef jerky. The brand also offers low-FODMAP baking mixes, soup bases, and spices that are free of onion and garlic.
- Schär: Quick caveat here: Schär is primarily a gluten-free product brand, and gluten-free does not mean FODMAP friendly. That said, Schär is a go-to brand for most of my gluten-free bread and baking needs. Just keep an eye on the ingredient list and avoid the potentially triggering ingredients discussed here.
If you’re looking for more options, Monash University has several low-FODMAP certified partners that they recommend. However, remember that these brands may also offer high-FODMAP foods, so it is important to look for the Monash Low FODMAP seal of approval.
Low-FODMAP Food Delivery Services
Grocery shopping can be tiring, especially on top of all your other work, family, and life priorities. If you’re tight on time or simply want to remove the guesswork from your grocery shopping, there are a few low-FODMAP food delivery services you can try.
Please note that I have not yet tried several of these options, so please let me know your thoughts on them in the comments or if you have another option I should add to this list.
- Epicured: Chef Dani Chavez-Bello and Shannon Kearney, RD, partner to prepare fresh meals that are low-FODMAP. Orders are made weekly, and new options are available each month. Epicured only delivers to the contiguous 48 states, with free shipping for all orders over $100 east of the Mississippi. Dishes cost an average of $15, but the team also offers a rewards program that can unlock up to 15% off your order.
- ModifyHealth: The ModifyHealth team offers Monash university Low-FODMAP Certified meals and optional GI-trained dietitian support. You can choose from individual low-FODMAP meals that start at $7.90 per meal, or pay weekly for 35 meals starting at $165. The service is only available in the US.
- Pete’s Paleo: Pete is a classically trained chef from Le Cordon Bleu and places a high importance on using seasonal ingredients. The menu changes weekly, and plans can range from approximately $13-$16 a meal (but there’s a loyalty program that can help bring down the cost). The service is available in all 50 states.
- We The Trillions: Available only in the San Francisco Bay Area, this service provides ready-to-eat meals for an 8 week plan to rebuild your gut health. I was lucky to get an early look at their menu, and if I were still in San Francisco, I would definitely be eating their gut-friendly meals for lunch every week. It costs $180 per week for breakfasts, snacks, and hearty meals.
Do you know of another low FODMAP food or meal delivery service? Leave a comment! I’m always excited to provide our readers with new low FODMAP resources.