Low FODMAP Grocery List: The Complete Shopping Guide for IBS

May 24, 2026

Low FODMAP Grocery List: The Complete Shopping Guide for IBS

By Dr. Onikepe Adegbola, MD PhD — Johns Hopkins-trained physician-scientist and founder of Casa de Sante

Key Takeaways

This grocery list covers every aisle — proteins, dairy, grains, fruits, vegetables, condiments, snacks, and drinks
Print this list and bring it to the store during your FODMAP elimination phase
FODMAP status is SERVING SIZE dependent — "low FODMAP" means safe at the listed portion, not unlimited amounts
Monash University is the definitive authority on FODMAP testing — this list aligns with current Monash data
When in doubt, start with smaller servings and test your tolerance

Proteins

✅ Chicken (all cuts)
✅ Turkey (all cuts)
✅ Beef (all cuts)
✅ Pork (all cuts)
✅ Lamb
✅ Fish (all types)
✅ Shrimp, crab, lobster, scallops
✅ Eggs
✅ Firm tofu (drained)
✅ Tempeh (1 serving)
⚠️ Sausages — check for garlic/onion in ingredients
⚠️ Deli meats — check for garlic/onion powder, HFCS

Dairy & Alternatives

✅ Lactose-free milk
✅ Lactose-free yogurt
✅ Hard cheeses (cheddar, Swiss, Parmesan — naturally low lactose)
✅ Butter
✅ Brie and Camembert (1-2 servings)
✅ Almond milk (1 cup)
✅ Rice milk
✅ Coconut milk (canned, 1/2 cup)
⚠️ Oat milk (1/2 cup only)
❌ Regular milk, regular yogurt, soft cheese in excess, cream cheese in excess

Grains & Starches

✅ Rice (white, brown, basmati, jasmine)
✅ Quinoa
✅ Oats (1/2 cup dry)
✅ Corn tortillas
✅ Rice noodles, rice paper
✅ Potatoes (all types)
✅ Gluten-free bread
✅ Gluten-free pasta
✅ Sourdough bread (long fermented)
✅ Cornmeal, polenta
✅ Rice cakes, rice crackers
✅ Buckwheat (despite the name, not wheat)
⚠️ Wheat bread (1 slice may be tolerable)
❌ Wheat pasta in large portions, rye bread

Vegetables

✅ Bell peppers (all colors)
✅ Carrots
✅ Cucumber
✅ Lettuce (all types)
✅ Tomatoes
✅ Zucchini
✅ Green beans
✅ Eggplant
✅ Spinach (baby, 1/2 cup)
✅ Kale
✅ Potato, sweet potato
✅ Bok choy
✅ Bean sprouts
✅ Chives (green part only)
✅ Ginger (fresh)
⚠️ Broccoli (3/4 cup)
⚠️ Cabbage (3/4 cup)
⚠️ Corn (1/2 cob)
❌ Garlic, onion, shallots, leeks (white part)
❌ Asparagus, artichoke, cauliflower (large amounts)
❌ Mushrooms (most varieties)

Fruits

✅ Banana (firm, 1 medium)
✅ Blueberries (1/4 cup)
✅ Strawberries (5 medium)
✅ Grapes (1 cup)
✅ Orange (1 medium)
✅ Kiwi (2 small)
✅ Cantaloupe (3/4 cup)
✅ Pineapple (1 cup)
✅ Raspberries (30 berries)
✅ Lemon, lime
⚠️ Avocado (1/8 only)
❌ Apple, pear, mango, watermelon, cherries (large amounts)
❌ Dried fruit (dates, figs, prunes)

Condiments & Cooking

✅ Garlic-infused olive oil (fructans are water-soluble, not fat-soluble)
✅ Olive oil, coconut oil, avocado oil
✅ Soy sauce (1-2 tbsp)
✅ Mustard
✅ Maple syrup
✅ Rice vinegar
✅ Salt, pepper, cumin, paprika, turmeric, cinnamon
✅ Fresh herbs (basil, cilantro, rosemary, thyme, oregano)
⚠️ Ketchup (check for HFCS — use brands with sugar)
⚠️ Mayo (low FODMAP but high fat)
❌ Honey, agave
❌ Garlic powder, onion powder
❌ BBQ sauce, teriyaki sauce (most contain garlic/onion)

Snacks

✅ Rice cakes
✅ Popcorn (plain)
✅ Walnuts, pecans, macadamias (1 oz)
✅ Peanuts, peanut butter
✅ Dark chocolate (2 squares)
✅ Pretzels (gluten-free)
✅ Corn chips
⚠️ Almonds (10 max)
❌ Protein bars with inulin/chicory root
❌ Trail mix with dried fruit
❌ Sugar-free candy/gum (sugar alcohols)

Drinks

✅ Water
✅ Coffee (black)
✅ Tea (black, green, white, peppermint, ginger)
✅ Cranberry juice (no HFCS)
⚠️ Orange juice (1/2 cup)
❌ Apple juice, pear juice, mango juice
❌ Chai tea (often contains honey/chicory)
❌ Kombucha (fermented)

🛒 Add to Your Cart

Digestive Enzymes — For when you accidentally eat something that is not on the safe list
Whey Protein — Quick, safe protein when cooking feels overwhelming
FODMAP Enzymes + Probiotics — Daily gut support while navigating the elimination phase

Medical Disclaimer: FODMAP serving sizes are based on Monash University FODMAP app data. Individual tolerances vary. Work with a FODMAP-trained dietitian for personalized guidance. Dr. Adegbola is the founder of Casa de Sante.

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