Your Complete Low-FODMAP Shopping List

by | Jun 13, 2024 | IBS, Low FODMAP

If you have irritable bowel syndrome (IBS), you may have been told to follow a low-FODMAP diet. FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These carbohydrates are not digested by humans and instead enter the colon whole, where they are fermented by your gut bacteria. This can produce IBS symptoms like gas, bloating, and diarrhea.

If you’ve been told to follow a low FODMAP diet, you may be feeling a little lost. If so, you’re in the right place. We’ve developed a complete low-FODMAP shopping list that you can use to meal plan and guide your next trip to the grocery store. Read on to learn about low-FODMAP options available to you.

Low-FODMAP Shopping List

Below, you’ll find low-FODMAP staples divided into categories. Keep in mind that some foods are only low-FODMAP in the indicated serving sizes; eat more than that, and the food becomes high-FODMAP.

All information regarding the FODMAP content of foods was obtained from the Monash FODMAP app. Always check the app for the most up-to-date information, as they often re-test the FODMAP content of foods.

Animal-Based Proteins

Most meat is low-FODMAP, with the exception of meat marinated with high-FODMAP ingredients (like onion and garlic).

While meat is not required to meet your protein intake, many plant-based protein sources are also high in FODMAPs. Here are some animal-based proteins to include on your low-FODMAP shopping list:

  • Chicken breast or thighs.
  • Turkey breast or thighs.
  • Beef (choose lean cuts like sirloin, tenderloin, or flank to reduce saturated fat content).
  • Pork (choose lean cuts like tenderloin or loin chop to reduce saturated fat content).
  • Fish, like salmon, tuna, cod, or sole.
  • Shrimp.
  • Eggs.

Plant-Based Proteins

While many plant-based proteins are high in FODMAPs, you can include a few, provided you stick to the recommended serving sizes. Here are some plant-based proteins to include on your low-FODMAP shopping list:

  • Canned lentils (1/4 cup).
  • Canned chickpeas (1/4 cup).
  • Firm tofu.
  • Tempeh.

Dairy and Alternatives

Many dairy products, like milk and yogurt, contain lactose. Fortunately, some dairy foods, like hard cheeses, do not contain much lactose. Plus, lactose-free milk, yogurt, and plant-based milk are available. You can learn more about which foods contain lactose on the guest blog Keren wrote for the Canadian Digestive Health Foundation.

Here are some dairy and alternatives to include on your low-FODMAP shopping list:

  • Lactose-free milk.
  • Lactose-free yogurt.
  • Low-lactose cheeses, such as cheddar, mozzarella, Parmesan, and Swiss.
  • Almond milk (low in protein).
  • Rice milk (low in protein).

Fruits

While many fruits are high in FODMAPs, you can still include a variety of fruits in your low-FODMAP shopping list.

  • Bananas (the greener they are, the fewer FODMAPs they have).
  • Blueberries.
  • Strawberries (up to 5 medium).
  • Kiwi.
  • Oranges.
  • Pineapple (1 cup).
  • Raspberries (1/3 of a cup).
  • Cantaloupe (3/4 of a cup).
  • Dragon fruit.
  • Papaya.

Vegetables

There are many low-FODMAP vegetables to choose from. In some cases, you’ll need to stick to a specific portion size, but in other cases, you can eat as much as you want. Vegetables are particularly important if you’re following a Mediterranean diet. Sometimes, it can feel hard to follow the Mediterranean diet while also eating low FODMAP, but it is possible. Here are some vegetables to add to your low-FODMAP shopping list.

  • Green bell peppers (1/2 a cup).
  • Red and orange bell peppers (1/4 of a cup).
  • Lettuce.
  • Green beans (15 beans).
  • Bok choy (1 cup).
  • Broccoli (heads only).
  • Carrots.
  • Cucumbers.
  • Chinese cabbage.
  • Red or white cabbage (3/4 of a cup).
  • Collard greens.
  • Canned corn (drained and rinsed).
  • Daikon (1/2 a cup).
  • Edamame (1/2 a cup).
  • Eggplant (1 cup).
  • Canned mushrooms (drained and rinsed).
  • Oyster mushrooms.
  • Parsnip.
  • Potatoes.
  • Radishes.
  • Spaghetti squash (half a cup).
  • Spinach.
  • Swiss chard.

Grains

Whole grains are an important source of low-FODMAP fiber. Plus, gluten-free grains like oats and quinoa can make a delicious low-FODMAP breakfast. Here are some low-FODMAP grains to include on your shopping list:

  • Quinoa.
  • Brown rice.
  • Oats.
  • Polenta.
  • Buckwheat.
  • Gluten-free bread.
  • Gluten-free pasta.
  • Spelt sourdough bread (traditionally leavened).
  • Millet.
  • Rice noodles.

Nuts and Seeds

Nuts and seeds can be a satisfying snack thanks to their protein, fiber, and healthy fat content. Here are some nuts and seeds to include on your low-FODMAP shopping list.

  • Chestnuts.
  • Almonds (10 nuts).
  • Hazelnuts (24 nuts).
  • Macadamia nuts.
  • Peanuts.
  • Peanut butter.
  • Pecans.
  • Pine nuts.
  • Walnuts (15 nut halves).
  • Chia seeds.
  • Hemp seeds.
  • Flaxseeds (1 tablespoon).
  • Pumpkin seeds.
  • Sesame seeds.
  • Sunflower seeds.

Snacks

When choosing low-FODMAP snacks, look for high-FODMAP ingredients like onion, garlic, and high-fructose corn syrup and make sure to avoid these foods if you’re on the low-FODMAP diet.

  • Rice cakes.
  • Corn tortilla chips.
  • Dark chocolate.
  • Air-popped popcorn.
  • Gluten-free crackers.

Condiments

Check your condiments for high-FODMAP ingredients such as onion and garlic.

  • Olive oil.
  • Vinegar (balsamic, white, red wine).
  • Soy sauce (avoid if it was made using wheat).
  • Mustard.
  • Mayonnaise.
  • Ketchup.
  • Maple syrup.

Herbs and Spices

Herbs and spices are a great way to add flavour to your meals. Here are some low-FODMAP herbs and spices to try.

  • Fresh herbs, such as parsley, basil, cilantro, and thyme.
  • Dried herbs and spices, such as oregano, paprika, turmeric, and cinnamon.
  • Salt.
  • Pepper.
  • Asafoetida (this is an Indian spice that has a garlicky flavour – perfect for when you’re following the low-FODMAP diet and can’t eat garlic. But be careful – a little goes a long way!).

Beverages

Watch out for high-FODMAP ingredients, such as honey, chicory root extract, chamomile, and high-FODMAP fruits (like apple and pear). If you’re interested in learning which types of alcohol are okay to have on the low-FODMAP diet, check out my blog post about low-FODMAP alcohol.

  • Water.
  • Green tea.
  • Peppermint tea.
  • Ginger tea.
  • Rooibos tea.
  • Licorice tea.
  • Black tea.
  • Coffee (keep in mind that coffee can send even those without IBS running for the bathroom).

Low-FODMAP Label Reading

When reading labels for FODMAPs, serving size matters. Some foods are low FODMAP in small servings but high FODMAP in larger portions. Pay attention to the serving size on the label and compare it to low-FODMAP portion sizes.

When reading ingredient lists, the most abundant ingredients are listed first.

Here’s an example: 

On this ingredient label, oats are the first ingredient, so they are present in the highest amount. If a high-FODMAP ingredient is listed first, there’s a good chance the portion size is high enough that it’s a high-FODMAP food. If, however, the ingredient is towards the end of the list, the portion size may be small enough that you can tolerate it. 

In this example, several high-FODMAP ingredients (the ones highlighted in pink) are listed. Even though they aren’t at the beginning of the list, the fact that there are three of them means that, cumulatively, this food item is likely high FODMAP and should be avoided during the elimination phase of the low-FODMAP diet.

Exceptions to this rule include onion, garlic, and inulin (a type of fiber). Even if these ingredients are towards the end of the ingredient list, it’s best to avoid them, as they can cause symptoms even at low doses.

Examples of Ingredients to Avoid

  • Sweeteners: High-fructose corn syrup, honey, agave syrup, sorbitol, mannitol, xylitol, maltitol.
  • Vegetables: Onion, garlic, cauliflower, asparagus, mushrooms.
  • Fruits: Apple, pear, peach, apricot, mango, watermelon.
  • Grains: Wheat, rye, barley.
  • Legumes: Black beans, kidney beans.
  • Dairy: Milk solids, lactose.
  • Other additives: Inulin, chicory root, fructo-oligosaccharides (FOS), natural flavours.

Final Thoughts

Hopefully, this low-FODMAP shopping list will relieve some of the stress associated with following the low-FODMAP diet. It’s much easier to cook at home than to eat out low FODMAP, so having a shopping list filled with low-FODMAP staples is important.Low-FODMAP diet not working for you? There are many potential reasons, and it’s best to discuss them with a healthcare provider who is well-versed in the low-FODMAP diet. Keren is a dietitian with years of experience working with people with IBS. Click here to book a complimentary 15-minute discovery call to see if you’d be a good fit to work together.

Frequently Asked Questions

Yes, cucumber is low-FODMAP. At a five-cup serving size, cucumber has a moderate amount of fructose, but since most people will not eat this much cucumber in one sitting, it can be considered a low-FODMAP food that can be eaten freely on the low-FODMAP diet.
Yes, edamame is low-FODMAP at a serving size of half a cup. At a serving size of one and a quarter cups, edamame contains a moderate amount of fructans.
Flaxseed is low-FODMAP at a serving size of one tablespoon. Flaxseeds contain a high amount of galacto-oligosaccharides (GOS) at a serving size of two tablespoons.

Get in touch with Keren and book a free 15-minute discovery call today!

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