Low FODMAP Grocery List: Print This Before Your Next Shopping Trip
Low FODMAP Grocery List: Print This Before Your Next Shopping Trip
By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist
Starting the low FODMAP diet feels overwhelming at the grocery store. What's safe? What's not? This printable grocery list gives you everything you need for a full week of low FODMAP eating, organized by aisle.
Key Takeaways
- Stick to the perimeter of the store — produce, meat, dairy. Most center-aisle processed foods contain garlic/onion.
- Read EVERY label for garlic powder, onion powder, inulin, chicory root, honey, and HFCS
- Buy in bulk: rice, oats, potatoes, chicken — these are your FODMAP-safe staples
- Season everything with low FODMAP spice mixes — flavor without the triggers
Produce Aisle
✅ Safe Fruits
Strawberries, blueberries, grapes, oranges, kiwi, bananas (firm/unripe, 1/3), pineapple, cantaloupe, raspberries, mandarins
✅ Safe Vegetables
Carrots, zucchini, bell peppers (all colors), green beans, potatoes, sweet potatoes (1/2 cup), spinach (2 cups raw), lettuce, tomatoes, cucumbers, eggplant, bok choy, ginger
❌ Skip
Garlic, onions (all types), cauliflower (large amounts), mushrooms, asparagus, artichokes, celery
Meat & Seafood
✅ ALL plain, unseasoned meats and seafood are FODMAP-free: chicken, turkey, beef, pork, salmon, shrimp, eggs. Avoid pre-seasoned or marinated (garlic/onion).
Dairy
- ✅ Lactose-free milk and yogurt
- ✅ Aged cheeses: cheddar, Swiss, Parmesan, mozzarella
- ✅ Butter
- ❌ Regular milk, soft cheeses, ice cream
Grains & Starches
- ✅ White rice, jasmine rice, quinoa
- ✅ Oats (1/2 cup dry)
- ✅ Sourdough bread, rice cakes, corn tortillas
- ✅ Gluten-free pasta, rice noodles
- ❌ Regular wheat bread (large amounts), rye bread
Pantry Staples
- ✅ Olive oil, garlic-infused olive oil
- ✅ Low FODMAP spice mixes
- ✅ Soy sauce/tamari, mustard, maple syrup
- ✅ Peanut butter (check for HFCS)
- ✅ Walnuts, pecans, macadamia nuts, peanuts
- ❌ Cashews, pistachios, hummus, honey, agave
Supplements
For meal ideas with these ingredients, see our meal prep guide, breakfast ideas, and snack list.
Portions based on Monash University data. Individual tolerances vary. Consult a FODMAP-trained dietitian.
