Starting a low FODMAP diet can be overwhelming. Figuring out what foods have FODMAPs isn’t exactly intuitive. And the lists are long and hard to memorize. That’s where it can be handy to stash a low FODMAP grocery list in your purse, car, or on your fridge.
The following lists are long and meant to be thorough, giving you plenty of low FODMAP foods to choose from. But you can snag your free simplified version of the Low FODMAP Grocery List (PDF) here.
Bonus! When you download your low FODMAP grocery list, this will also sign you up for my email list.
*This article includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.
About The List
Listed below are low FODMAP foods that are appropriate for the elimination phase of your low FODMAP journey.
You can use this list after you have completed the re-introduction, but keep in mind that you might tolerate larger portions of the foods listed. You should be able to add back some foods that are not on this list as well.
Even if you are feeling great on the elimination phase, please make sure you complete your re-introduction to expand on the foods you can eat. Your life will be easier, your tastes buds will dance, and your gut bacteria will shout a huge “thank you” if you include as much diversity in your diet as you can.
If you are new to a low FODMAP diet or unsure if it is right for you, please read my post The FODMAP Elimination Diet: What to Consider Before you Start.
Also, keep in mind that low FODMAP foods do not necessarily mean NO FODMAPs. Portion control is a huge part of your low FODMAP diet.
While I do make note of some portion sizes in the list below, the printable version of the low FODMAP shopping list has been simplified and does not include portion sizes. Many of the foods that are only low FODMAP in very small portions were removed from the printable list.
A low FODMAP phone app can also help determine how much is too much. Monash University and FODMAP Friendly are the two apps I use.
Low FODMAP Fruits
The fruits listed below are fresh unless otherwise noted. You may notice that there are not many dried fruits on the low FODMAP grocery list. This is because dehydrating foods concentrates the nutrients (including the high FODMAP carbohydrates). Canned fruit may also be higher in FODMAPs due to the added fruit juice or syrup.
Low FODMAP Fruits:
Avocado (1/2 a Haas avocado)
Banana, unripe, green
Blueberries (1/4 cup)
Citrus:
— Clementines
— Mandarin Oranges
— Navel Oranges
— Lemon
— Lime
Coconut (2/3 cup)
Coconut, dried (1/2 Cup)
Cumquats
Currants (1 Tablespoon)
Dragon Fruit
Grapes
Guava, ripe
Jackfruit
Kiwi
Melon:
— Honeydew (1/2 cup)
— Cantaloupe (3/4 cup)
Papaya
Passionfruit
Pineapple (1 cup)
Plantain
Prickly Pear
Raspberries (30 berries)
Rhubarb
Star Fruit
Strawberries
Tamarind
Low FODMAP Veggies
The foods listed below are based on fresh vegetables unless otherwise noted. In the case of vegetables (and also beans and legumes), canned products may be lower in FODMAPs than the fresh version.
Canned vegetables are usually in a saltwater solution. Since FODMAPs are water-soluble they may leach out of the food into the water, reducing the FODMAP content of the food. Just be sure to drain the liquid. Rinsing can remove additional FODMAPs.
The same is true for many pickled foods, even pickled onions.
Low FODMAP Vegetables:
Alfalfa Sprouts
Bamboo Shoots, canned or fresh
Bean Sprouts
Beans, green (15 beans)
Beets, pickled only
Bell Pepper, green (1/2 Cup)
Bell Pepper, red
Bock Choy (1 Cup)
Broccoli, heads only (3/4 Cup)
Broccolini heads (1/2 Cup)
Broccolini stalks (1 Cup)
Cabbage:
— Green (3/4 Cup)
— Red (3/4 Cup)
— Savoy (1/2 Cup)
— Napa (1 Cup)
Carrots
Cassava (1/2 Cup)
Celery Root (1/4 Root)
Chili Peppers, green
Chili Peppers, red (1 Medium)
Choy Sum (Chinese Flowering Cabbage)
Corn, baby, canned
Corn, canned (1 Cup)
Corn on the cob (1/2 Cob)
Cucumber
Daikon (1/2 Cup)
Edamame, shelled (1/2 Cup)
Eggplant (1 Cup)
Fennel Bulb (1/2 Cup)
Fennel Fronds / Leaves (1/2 Cup)
Gai Ian (Chinese Broccoli or Chinese Kale) (1 Cup)
Greens:
— Arugula or Rocket Lettuce
— Butter Lettuce
— Chard or Silverbeet
— Collard Greens
— Endive or Chicory
— Iceberg Lettuce
— Kale
— Radicchio
— Red Leaf Lettuce
— Romaine / Cos
— Seaweed, nori
— Spinach (2 Cups)
— Spinach, baby (1 ½ Cups)
— Watercress
Hearts of Palm, canned
Jalapenos, pickled
Jicama (1/2 Cup)
Kohlrabi
Leek, green tops only (1 Cup)
Lotus Root, frozen (1 Cup)
Mushrooms, Slippery Jack (1/2 Cup)
Mushrooms, canned (6 Mushrooms)
Mushroom, oyster
Okra (7 ½ Pods)
Olives, black and green
Onion, spring, green tops only
Onions, pickled
Parsnips
Potatoes
Pumpkin, canned (1/3 Cup)
Squash:
— Chayote (1/2 Cup)
— Butternut (1/3 Cup)
— Japanese / Kabocha
— Pattypan
— Spaghetti
Radish
Rutabaga
Sweet Potato (1/2 Cup)
Taro Root (1/2 Cup)
Tomatillos, fresh or canned (1 Cup)
Tomato, Cherry (5 Cherries)
Tomato, common
Tomato, Roma (1 small)
Turnip (1/2 turnip)
Water Chestnuts
Yam (1/2 Cup)
Yardlong Bean or Snakebean
Zucchini or Courgette (1/3 Cup)
Low FODMAP Dairy and Alternatives
The main FODMAP of concern in dairy products is lactose. However, most people can still tolerate some dairy.
The foods listed below meet the criteria as low FODMAP. The portion size tested for most of the cheese products is 40 grams (or about 1 ½ ounces). Avoid cheeses with added onions and garlic.
Low FODMAP Dairy and Dairy Alternatives:
Butter
Cheese:
— Brie
— Camembert
— Cheddar
— Colby
— Comté
— Cream Cheese (2 Tablespoons)
— Feta
— Goat Cheese (Chevre)
— Gruyere
— Haloumi
— Havarti
— Manchego
— Monterey Jack
— Mozzarella
— Pecorino Romano
— Queso Fresco
— Soy Cheese
— Swiss
Coconut Cream
Coconut Milk, canned (1/4 Cup)
Cream (2 Tablespoons)
Lactose Free Milk
Sour Cream (2 Tablespoons)
Whipped Cream (1/2 Cup)
Yogurt, lactose free
Yogurt, coconut
Low FODMAP Milk Alternatives
The milk alternatives listed below are based on unflavored/unsweetened products. Flavored or sweetened versions may contain FODMAPs – check the label before purchasing.
Coconut Milk (not canned)
Macadamia Milk
Quinoa Milk
Rice Milk
Soy Milk (from soy protein, not soybeans)
Low FODMAP Grains and Starches
While the list of low FODMAP grains is pretty straightforward, things get a little muddy when you start looking at baked goods and processed foods.
For example, many gluten-free breads use low FODMAP grains, but some have high FODMAP ingredients like fruit juice concentrate, agave syrup, chicory root, or inulin.
Learning how to interpret ingredient lists can be helpful. Or, if you are looking for an easier solution, look for certified Low FODMAP products (more on this below).
Low FODMAP Grains and Starches:
Buckwheat groats
Breadcrumbs, Panko (1 ¼ Cup)
Corn Flakes, gluten free
Corn Meal, cooked (1 Cup)
Corn Tortillas
Flour:
— Arrowroot
— Buckwheat
— Corn
— Green banana
— Millet
— Quinoa
— Rice
— Sorghum
— Teff
— Yam
Gluten Free White Bread (check the label for high FODMAP ingredients)
Hominy, canned
Millet, hulled
Oats, old fashioned rolled
Pasta:
— Chickpea (1 cup, cooked)
— Gluten free
— Quinoa
— Spelt (1/2 Cup)
— Wheat (1/2 Cup)
Pearl barley, sprouted
Quinoa
Quinoa flakes (1 Cup, uncooked)
Rice:
— Basmati
— Brown
— Red (1 Cup)
Rice Flakes
Sourdough Bread (authentic, fermented)
Starch, corn
Starch, potato
Starch, tapioca
Tapioca
White bread, wheat (1 slice)
Low FODMAP Protein
Meat in and of itself is generally low FODMAP. Processed meat products, seasonings, marinades, and sauces are where meat can become high FODMAP.
The following list also covers some plant-based protein products, including beans and legumes. Few beans or legumes are low FODMAP, though canning helps reduce the FODMAP content as the fermentable carbohydrates leach out into the water. Nuts and seeds are covered in the next section.
Low FODMAP Protein:
Chickpeas, canned (1/4 Cup)
Eggs
Fish
Lentils, canned
Meat, plain without added ingredients
Mung Beans, boiled (1/4 Cup)
Mung Beans, sprouted (2/3 Cup)
Tempeh
Tofu, firm (*Silken tofu is high FODMAP)
Vegetarian Mince (mycoprotein) without added onion and garlic
Low FODMAP Nuts and Seeds
Please note some of the portion sizes for nuts are relatively small – in higher amounts they are moderate or high FODMAP. They were still included in this list of low FODMAP foods because they have high nutritional value and can help provide variety on a low FODMAP diet.
Nuts are sometimes used in small amounts anyway, such as when added to hot cereal or on top of yogurt. These limited portion nuts can also be mixed with other low FODMAP nuts (the ones without a portion size next to them) as a more substantial Low FODMAP snack.
Low FODMAP Nuts and Seeds:
Almonds (10 nuts)
Brazil nuts (10 nuts)
Chestnuts
Hazelnuts (10 nuts)
Macadamia nuts
Mixed nuts (18 assorted nuts)
Peanuts
Pecans
Pine Nuts
Tigernuts
Walnuts
Seeds:
— Caraway (2 teaspoons)
— Chia
— Flaxseed (1 Tablespoon)
— Hemp
— Poppy
— Pumpkin (Pepitas)
— Sesame
— Sunflower
Low FODMAP Herbs and Spices
Although onions and garlic are off-limits on a low FODMAP diet, there are many low FODMAP herbs and spices that you can use instead. It is still possible to have very flavorful meals.
Allspice
Asafetida Powder
Basil
Bay leaves (1 leaf)
Black Pepper
Cardamom
Chilli powder (1 teaspoon)
Chives
Cilantro
Cinnamon
Cloves
Coriander Seed
Cumin
Curry Powder
Dill
Fennel
Fenugreek
Five Spice
Herbs de Provence
Kaffir lime leaves
Lemongrass
Mint
Mustard seeds
Nutmeg
Oregano
Paprika
Parsley
Rosemary
Saffron
Sage
Salt
Star Anise
Sumac
Tarragon
Thai Basil
Thyme
Turmeric
Low FODMAP Beverages
Good news! Coffee and tea, two of the most consumed beverages in the world are low FODMAP. However, the bad news is both may trigger IBS symptoms for reasons other than FODMAP content, so pay attention to your symptoms if those are go-to beverages for you. (More on Coffee here)
There are not a lot of juices on the low FODMAP grocery list. This is because many juices are high in fructose or sorbitol.
Commercial beverages like soda and energy drinks are not included in this list. Many sodas are low FODMAP, but it depends on what is used as a sweetener – check the label.
If your beverage of choice has high fructose corn syrup or high FODMAP fruit juices, it is likely high FODMAP. Of course, it is healthier to limit your intake of sugary beverages in general.
Low FODMAP Beverages:
Cranberry Juice
Coffee, black
Espresso
Kombucha (180 mL or about ¾ Cup)
Kvass
Tea:
— Black
— Green
— Licorice
— Peppermint
— White
Tomato Juice
Water, plain or sparkling
Low FODMAP Libations
Alcohol is an irritant and is not always well-tolerated in those with gut issues. However, several alcohol choices are low FODMAP. If you are having a mixed drink, be cautious of what you use for your mixer.
As always, it is recommended to consume alcohol in moderation, meaning a limit of two drinks per day for men and one drink per day for women.
Be sure to check out these related articles: Alcohol and IBS, Low FODMAP Cocktails and Mocktails.
Low FODMAP Alcohol:
Beer
Gin
Red Wine (150 mL or 5 oz)
Sparkling Wine
Vodka
Whiskey
White Wine
Other Low FODMAP Pantry Items
No low FODMAP grocery list is complete without cooking oils, condiments, and other flavoring agents. Here are some additional low FODMAP ingredients you may add to your cart.
Low FODMAP Pantry Items:
Barbeque Sauce (2 Tablespoons)
Capers
Chocolate, 85% dark
Cooking Oil:
— Avocado Oil
— Canola Oil
— Coconut Oil
— Garlic Infused Olive Oil
— Olive Oil
— Peanut Oil
— Sesame Oil
— Sunflower Oil
— Vegetable Oil
Fish Sauce (1 Tablespoon)
Horseradish
Maple syrup
Mayonnaise
Mint Jelly
Miso Paste (1 Tablespoon)
Mustard
Orange Marmalade
Peanut Butter
Shrimp paste
Soy sauce
Stevia powder
Strawberry Jam
Sugar, brown, white, raw
Sweet and Sour Sauce (2 Tablespoons)
Tahini (2 Tablespoons)
Tomato Paste (2 Tablespoons)
Vinegar:
— Apple Cider
— Balsamic (1 Tablespoon)
— Malt
— Red Wine
— Rice Wine
— White
Worcestershire Sauce (2 Tablespoons)
Certified Low FODMAP Products
As awareness of gut conditions increases, the demand for low FODMAP has grown. Several food manufacturers are rising to the challenge and putting low FODMAP products on the market.
Many of these manufacturers have partnered with either Monash University or FODMAP Friendly to obtain certification that their products are low FODMAP. This does not mean they are nutritionally superior, just that they contain low levels of fermentable carbohydrates that cause discomfort for some people.
Below are the symbols you can look for in packaged food products when looking for certified low FODMAP items. When you see these items, feel free to add them to your low FODMAP grocery list.
Some examples of companies with certified low FODMAP products include Casa de Sante (affiliate link), FODY Foods, Schar, Gourmend Foods, Smoke N Sanity, Bay’s Kitchen, and Modify Health meals (affiliate link)
Final Thoughts
Low FODMAP food lists are hard to memorize. A low FODMAP shopping list can be a valuable resource at any point along your low FODMAP journey. To claim your free downloadable low FODMAP grocery list, click here. Use this list when planning your meals or at the grocery store.
Downloading will also sign you up for my newsletter so you get the latest from my blog and additional subscriber-only information. If you just want the download, no worries – you can unsubscribe from the mailing list at any time.
Please let me know if this list was helpful for you!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.