The low FODMAP diet is frequently used to manage the symptoms of irritable bowel syndrome (IBS). However, if you're not working with a registered dietitian who can help you meal plan, grocery shopping and maintaining a balanced diet can seem overwhelming.

Fortunately, we've created this low FODMAP shopping guide to help simplify trips to the grocery store. This guide will teach you how to identify low and high FODMAP foods, provide a detailed low FODMAP diet food list, and offer tips for shopping while following a low FODMAP diet.

Understanding the Low FODMAP Diet

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. They're a group of short-chain carbohydrates that resist digestion in the small intestine and instead enter the colon intact. Here, they're poorly absorbed and get fermented by your gut bacteria, producing gas and pulling water into your large intestine. For people with IBS, the gas production and movement of water into the bowel can trigger digestive symptoms like excessive gas, abdominal pain, bloating, and changes in bowel movements.

Researchers at Monash University in Australia developed the low FODMAP diet as an evidence-based way to manage IBS symptoms.

Why Follow a Low FODMAP Diet?

If you're struggling to manage your IBS symptoms, the low FODMAP diet could be beneficial. It contains three distinct phases: Elimination, reintroduction, and maintenance. 

During the elimination phase, which typically lasts between two and six weeks, you'll reduce your intake of high FODMAP foods and instead eat low FODMAP alternatives. Once your symptoms are under control, you'll systematically reintroduce high FODMAP foods (one FODMAP category at a time) to help determine your food triggers. Finally, you'll move onto the maintenance phase, which involves limiting the high FODMAP foods you were sensitive to while including moderate and high-FODMAP foods that didn't cause symptoms.

It's important to remember that the low FODMAP diet is only supposed to be temporary. Eliminating all high FODMAP foods forever is not recommended, as FODMAPs are prebiotics (food for your good gut bacteria). While we're still learning about the effects of following the low FODMAP diet long-term, it's possible that long-term low FODMAP diets may be detrimental to your overall digestive health.

How to Identify Low FODMAP Foods

If you're just getting started with the low FODMAP diet, it's important to learn how to spot low vs. high FODMAP foods. This will enable you to meal plan and grocery shop more easily. It also helps you eat out with confidence and can make low FODMAP fast food easier.

Reading Food Labels Effectively

One of the best ways to ensure you don't accidentally eat high FODMAP foods is to read food labels. There are two main sections to pay attention to: the ingredient list and the serving size.

Ingredients are listed in order from the highest to the lowest amount. That means that on a granola bar label that lists oats, wheat flour, vegetable oil, molasses, and apple juice concentrate (in that order), there are more oats than apple juice concentrate in the granola bar.

If a high FODMAP ingredient (like wheat flour) is listed near the beginning of an ingredient list, it might be worth avoiding that food if you're sensitive to the type of FODMAP it contains. In contrast, if a high FODMAP ingredient (like apple juice concentrate or honey) is one of the last ingredients on the ingredient list, the food may contain so little of the ingredient that it won't cause digestive problems.

Overall, if you're on the elimination phase of the low FODMAP diet, it's generally best to avoid foods that contain FODMAPs, no matter where they are on the ingredient list. However, once you've moved onto the maintenance phase, you can start to experiment with eating foods that have high FODMAP ingredients near the end of the ingredient list. Everyone has different tolerance levels, and you may find that eating a food with small amounts of high FODMAP ingredients doesn't trigger your symptoms.

It's also important to pay attention to serving sizes. The serving size is listed at the top of the nutrition facts table. If a food only has high FODMAP foods at the end of the ingredient list, but you eat multiple serving sizes, it's possible that you'll eat enough FODMAPs to trigger symptoms. Again, it's all about finding your personal tolerance levels.

Common High FODMAP Ingredients to Avoid

When it comes to label reading, there are several common high FODMAP ingredients to avoid when you're on the elimination phase:

  • High FODMAP sweeteners and sugars: High fructose corn syrup (HFCS), honey, agave syrup/nectar, fructose, sorbitol, mannitol, xylitol, maltitol, isomalt, inverted sugar syrup).
  • High FODMAP vegetables, powders, and extracts: Onion, garlic, leek, shallots, scallions/spring onion (the white part), most mushrooms, asparagus, artichoke, celery.
  • High FODMAP dairy and dairy alternatives: Milk (cow's, goat's, sheep's), cream, evaporated milk, condensed milk, whey protein concentrate (whey isolate is okay), milk solids, milk powder, yogurt, ice cream, soft cheeses (like ricotta and cottage cheese), milk alternatives like some soy milk made from whole soybeans and oat milk.
  • High FODMAP legumes and powders: Black beans, red kidney beans, baked beans, soybeans, soy flour, chickpea flour, almond meal or flour, soy protein concentrate, textured vegetable protein, inulin, chicory root, fructooligosaccharides (FOS), oligofructose, galacto-oligosaccharides (GOS).
  • High FODMAP grains and flours: Wheat, rye, barley, cous cous, bulgur, farro.
  • High FODMAP fruits and fruit juices: Apples, pears, watermelon, mango, cherries, plums, peaches, nectarines, blackberries, apricots, dates, figs, fruit juice concentrate, dried fruits.
  • Other common high FODMAP additives and ingredients: Vegetable or onion broth, garlic salt or garlic seasoning, onion salt or onion seasoning, most bouillon cubes, natural flavorings (especially if from garlic, onion, or fruit extracts), fiber blends (often includes inulin), sugar alcohols, beet sugar or beet juice, processed meats made with garlic or onion ingredients.

Utilizing FODMAP Friendly Tools Like the Monash FODMAP App

The Monash FODMAP App was developed by the creators of the low FODMAP diet and offers a simple way to check whether a wide variety of foods contain FODMAPs. It's the most up-to-date resource available for determining FODMAP content. Once you learn how to use the Monash app with FODZYME (a digestive enzyme supplement for people with FODMAP intolerance), you'll be able to create grocery lists matched to your individual FODMAP tolerance.

Comprehensive Low FODMAP Food List

Here's a low FODMAP food list sorted by type of food to help you plan your next grocery trip. If a food has a portion size next to it, that's the portion size that's considered low FODMAP.

Fruits

  • Bananas (one medium and firm only; ripe bananas have a higher FODMAP content)
  • Blueberries
  • Cranberries (raw or frozen only; up to ½ a cup per meal)
  • Raspberries (fresh or frozen; up to ⅓ of a cup per meal)
  • Strawberries (fresh or frozen; up to 5 medium strawberries per meal)
  • Breadfruit
  • Starfruit
  • Cumquats (up to 4 medium per meal)
  • Dragon fruit
  • Lemons
  • Limes
  • Kiwi fruit
  • Lychee (up to 9 medium per meal)
  • Mandarins (up to 1 medium per meal)
  • Navel oranges (up to 1 medium per meal)
  • Cantaloupe (up to ¾ cup per meal)
  • Honeydew melon (up to ½ a cup per meal)
  • Papaya
  • Passionfruit (up to 2 medium per meal)
  • Pineapple (raw; up to 1 cup per meal)
  • Plantains (green)
  • Rhubarb (stalks)

Vegetables

  • Alfalfa (up to ⅔ cups per meal)
  • Eggplant (up to 1 cup per meal)
  • Bamboo shoots (raw or canned)
  • Bean sprouts
  • Green beans (up to 15 beans per meal)
  • Beets (raw; up to 1 small or ½ large per meal)
  • Bell pepper (green only; ¼ medium or 1 cup per meal)
  • Bok choy (1 small or 1 cup per meal)
  • Broccoli (heads only; up to ¾ cup per meal)
  • Brussels sprouts (up to 4 medium per meal)
  • Cabbage (Chinese, red, savoy, white; up to 1 cup raw per meal)
  • Carrots
  • Collard greens
  • Baby corn (canned, drained)
  • Corn (canned, fresh, or frozen; up to ½ cup per meal)
  • Cucumber (up to ⅓ medium per meal)
  • Heart of palms (canned, drained)
  • Kohlrabi 
  • Leek (green leaves only)
  • Lettuce
  • Mushrooms (canned and drained or oyster mushrooms only)
  • Olives
  • Spring onions (green tops only)
  • Parsnips
  • Snow peas (up to 23 pods or ¾ cup per meal)
  • Sugar snap peas (up to 25 pods or ¾ cup per meal)
  • Potatoes
  • Sweet potatoes (up to ⅓ cup per meal)
  • Radishes
  • Rutabaga (up to ⅓ cup per meal)
  • Spinach
  • Spaghetti squash (up to ½ cup per meal)
  • Swiss chard
  • Cherry tomatoes (up to 5 medium per meal)
  • Common tomatoes (up to ½ medium per meal)
  • Canned tomatoes (up to ½ cup per meal)
  • Turnip (up to ½ medium per meal)
  • Water chestnuts (up to ⅓ cup per meal)
  • Zucchini (up to ⅓ medium per meal)

Grains

  • 100% spelt sourdough bread (up to 1 slice per meal)
  • Gluten-free bread (up to 2 slices per meal)
  • Arrowroot flour
  • Buckwheat flour
  • Gluten-free flour
  • Corn flour
  • Quinoa flour
  • Rice flour
  • Sorghum flour
  • Teff flour
  • Millet
  • Rice vermicelli noodles
  • Gluten-free pasta
  • Rolled oats (up to ½ a cup per meal)
  • Quinoa
  • Rice (plain)
  • Potato starch
  • Tapioca starch
  • Corn tortillas
  • Popcorn
  • Rice cakes
  • Gluten-free pretzels
  • Corn chips

Proteins

  • Chicken
  • Turkey
  • Fish
  • Shrimp
  • Crab
  • Scallops
  • Beef
  • Lamb
  • Pork
  • Eggs
  • Firm tofu
  • Tempeh
  • Canned chickpeas (up to ¼ cup per meal)
  • Canned lentils (up to ¼ cup per meal)
  • Whey protein isolate
  • Egg white protein
  • Rice protein

While processed and marinated meats can be convenient, they often contain high FODMAP ingredients like garlic, onion, and honey. In general, it's best to stick to plain cooked meats that you can marinate yourself to ensure they don't contain FODMAPs.

Dairy Foods and Dairy Alternatives

  • Lactose-free milk
  • Lactose-free yogurt
  • Hard cheeses (like cheddar and Harvati)
  • Almond milk
  • Macadamia milk
  • Hemp milk
  • Rice milk
  • Soy milk (only if made from soy protein)
  • Coconut yogurt (up to ½ cup per meal)
  • Coconut milk (up to 1/4 cup per meal)

Nuts and Seeds

  • Brazil nuts (up to 10 nuts per meal)
  • Hazelnuts (up to 24 nuts per meal)
  • Macadamia nuts (up to 15 nuts per meal)
  • Peanuts
  • Pecans (up to 15 nut halves per meal)
  • Walnuts (up to 15 nut halves per meal)
  • Chia seeds (up to 2 tablespoons per meal)
  • Hemp seeds (up to 3 tablespoons per meal)
  • Flax seed (up to 1 tablespoon per meal)
  • Poppy seeds (up to 3 tablespoons per meal)
  • Pumpkin seeds (up to 3 tablespoons per meal)
  • Sesame seeds (up to 3 tablespoons per meal)
  • Sunflower seeds (up to 1 tablespoon per meal)

Fats and Oils

  • Butter
  • Margarine
  • Avocado oil
  • Canola oil
  • Coconut oil
  • Flaxseed oil
  • Olive oil
  • Peanut oil
  • Sesame oil
  • Sunflower oil
  • Vegetable oil
  • Dark chocolate

Condiments, Sauces and Spices

  • Most spices except garlic and onion powder (be careful of spice blends, which often contain garlic and onion ingredients)
  • Most fresh and dried herbs
  • Mayonnaise
  • Nutritional yeast
  • Horseradish
  • Miso paste 
  • Tahini
  • Tomato paste (up to 2 tablespoons per meal)
  • BBQ sauce
  • Fish sauce
  • Hoisin sauce (up to 1 tablespoon per meal)
  • Oyster sauce
  • Soy sauce
  • Sriracha
  • Tamari
  • Worcestershire sauce (up to 2 tablespoons per meal)
  • Mustard
  • Peanut butter
  • Vanilla extract
  • Cocoa powder
  • Vinegar

Beverages

  • Coffee
  • Black tea (weak only)
  • Buchu tea
  • Chai (weak only)
  • Dandelion tea (weak only)
  • Epazote tea
  • Green tea
  • Honeybush tea
  • Licorice root tea
  • Peppermint tea
  • Rooibos tea
  • White tea

Low FODMAP Shopping List by Category

Tips for Successful Low FODMAP Shopping

Navigating the grocery store on a low FODMAP diet can feel overwhelming at first, but with a little planning, you'll be a pro in no time. 

Meal Prepping

One of the best ways to simplify low FODMAP living is to plan your meals ahead of time. Build your weekly grocery list around low FODMAP protein sources, low FODMAP grains, and low FODMAP produce.

In addition, preparing meals in bulk can help you stay consistent and avoid last-minute takeout or high FODMAP convenience foods. Here are some ways you can prep in advance:

  • Pre-cook your low FODMAP grains (like rice or quinoa).
  • Cook your low FODMAP proteins ahead of time.
  • Pre-chop your low FODMAP vegetables to reduce prep time at dinner.
  • Pre-portion snacks (like low FODMAP nuts) so they're easy to grab and go.
  • Make smoothie packs with low FODMAP fruits that you can quickly blend together with dairy foods like lactose-free yogurt and whey protein isolate.

For more easy ideas, check out these FODMAP-friendly recipes and low FODMAP recipes developed by dietitians. 

Shopping on a Budget

Low FODMAP doesn't have to mean high cost. To keep your grocery bill manageable, try the following strategies:

  • Buy pantry staples like rice and oats in bulk.
  • Shop seasonal produce.
  • Freeze extra portions of meals or pre-cut fruits and vegetables to minimize food waste.
  • Stock up during sales.
  • Use frozen fruits and vegetables.
  • Buy the generic brand when possible.
  • DIY your own low FODMAP snacks instead of buying pricey low FODMAP certified snack bars.
  • Save vegetable scraps to make homemade low FODMAP broth.
  • Make your own spice blends using spices, herbs, salt, and pepper.

By using some of the strategies listed above, you can save money while still following the low FODMAP diet.

Finding Low FODMAP Products Online and In-Store

Low FODMAP specialty items, like certified breads, snacks, and condiments, can be hard to find at regular grocery stores. However, health food stores and large chains like Whole Foods and Trader Joe's may carry some certified low FODMAP brands. If you're buying food online, always read the ingredient list, especially on sauces, soups, and snacks, which may contain hidden sources of FODMAPs like onion, garlic, or inulin.

Frequently Asked Questions About Low FODMAP Diet Shopping

Are Gluten-Free Products Always Low FODMAP?

Not all foods that are gluten-free are low FODMAP. Wheat, rye and barley contain both gluten and fructan. While gluten is a protein that can cause an autoimmune reaction in people with celiac disease, fructans are fermentable carbohydrates. The low FODMAP diet focuses on reducing fructans, which also happen to be present in many gluten-containing grains. 

While people with celiac disease must avoid gluten entirely, people with fructan intolerance may only need to avoid foods like wheat, rye, and barley in large amounts. Always check the ingredient list, as some gluten-free products still contain high FODMAP ingredients like inulin, honey, or apple juice concentrate.

Are Low FODMAP and Dairy-Free the Same?

Low FODMAP and dairy-free are not the same. The low FODMAP diet limits lactose, a type of carbohydrate found in some dairy products, but still allows lactose-free dairy like lactose-free milk and yogurt, hard cheeses, and butter. On the other hand, dairy-free diets avoid all dairy products, including those without lactose. Plus, certain foods may be dairy-free but still high in FODMAPs, such as oat milk or some soy milk.

How do I know if a product is certified low FODMAP?

Look for a certified low FODMAP logo on the package (usually from Monash University or FODMAP Friendly), the two main organizations that test and certify products. These logos mean the product has been lab-tested and proven to be low in FODMAPs in the recommended serving size. If it doesn't have a logo, check the product in the Monash FODMAP app or contact the manufacturer for more information.

Which grocery stores carry the most low FODMAP products?

The availability of low FODMAP products can vary by region, but stores like Whole Foods, Trader Joe's, Sprouts Farmers Market, Walmart, and Target tend to have a reasonable selection of low FODMAP products.

Are plant-based alternatives low FODMAP?

Plant-based alternatives are not always low FODMAP. Some plant-based foods, like oat milk, cashew milk, and many plant-based yogurts, may contain added inulin or chicory root. Baked goods with flours made from legumes, like chickpea or almond flour, can also be high FODMAP. In addition, many plant-based proteins, like black beans, red kidney beans, and silken tofu, are high in galacto-oligosaccharides (GOS).

Making Low FODMAP Living Easier with FODZYME

Even when you're armed with a low FODMAP diet food list and grocery shopping tips, sticking to a low FODMAP diet can be challenging. FODZYME is a digestive enzyme that breaks down common FODMAPs (like fructans, GOS, and lactose), so you can enjoy high FODMAP foods with less worry.

Try FODZYME here to make low FODMAP living easier.