Low FODMAP Grocery List

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.

Happy Microbes

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

Low FODMAP Fruit

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

Low FODMAP Vegetable

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

Low FODMAP Grocery List:  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.

Almond Milk

Coconut Milk (not canned)

Macadamia Milk

Quinoa Milk

Rice Milk

Soy Milk (from soy protein, not soybeans)

Low FODMAP Grains and Starches

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

Gluten Free

— 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

Low FODMAP Grocery List:  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

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

Vanilla Bean and Extract

Low FODMAP Beverages

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

Low FODMAP Pantry

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.

Low FODMAP Grocery List - Certified low FODMAP symbols

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.

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