Low FODMAP Grocery Shopping List: The Complete Aisle-by-Aisle Guide

May 24, 2026

Low FODMAP Grocery Shopping List: The Complete Aisle-by-Aisle Guide

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

Key Takeaways

Grocery shopping is where most new low FODMAP dieters feel overwhelmed. Standing in an aisle, squinting at ingredient labels, putting items back — it turns a 30-minute task into a 90-minute anxiety exercise. Having a pre-verified shopping list transforms the experience.
This list is organized by grocery store aisle/section, not by FODMAP category. It's designed to be saved on your phone and used in real time while walking through the store.
Everything on this list is safe during the strict elimination phase of the low FODMAP diet. Portion sizes matter for some items — noted where applicable. When in doubt, start small.

Produce Section

Fruits (Safe)

✅ Bananas (firm, not overripe — ripe bananas have more fructans)
✅ Blueberries
✅ Strawberries (up to 10 medium)
✅ Raspberries
✅ Grapes
✅ Oranges (1 medium)
✅ Clementines/mandarins
✅ Kiwi (2 small)
✅ Pineapple (1 cup)
✅ Cantaloupe (3/4 cup)
✅ Lemons and limes (unlimited)

Fruits to Avoid

❌ Apples, pears, watermelon, mangoes, cherries, peaches, plums, dried fruit (dates, figs, raisins)

Vegetables (Safe)

✅ Carrots
✅ Cucumber
✅ Bell peppers (all colors)
✅ Zucchini (1/2 cup)
✅ Eggplant (1 cup)
✅ Potatoes (all varieties)
✅ Sweet potatoes (1/2 cup)
✅ Tomatoes
✅ Lettuce (all types)
✅ Spinach (baby spinach — 3 cups raw)
✅ Green beans (15 beans)
✅ Bok choy
✅ Bean sprouts
✅ Ginger root (fresh)
✅ Green onions (green part only — cut above the white bulb)
✅ Fresh herbs (basil, cilantro, parsley, dill, mint, rosemary, thyme)

Vegetables to Avoid

❌ Garlic, onion, shallots, leeks (white part), cauliflower (large amounts), mushrooms, asparagus, artichoke, sugar snap peas

Meat and Seafood

✅ All fresh, unprocessed meats: chicken, beef, pork, lamb, turkey
✅ All fresh fish: salmon, cod, tilapia, tuna, halibut, trout
✅ All shellfish: shrimp, crab, mussels, scallops
✅ Eggs
✅ Deli meats: check for garlic/onion powder in ingredients. Plain turkey, ham, and roast beef are usually safe.
✅ Bacon: check for no garlic/onion. Most basic bacons (pork, salt, sugar, smoke) are fine.
⚠️ Sausages and flavored meats: almost always contain garlic and/or onion — read labels carefully.

Dairy and Alternatives

✅ Lactose-free milk (any brand)
✅ Lactose-free yogurt
✅ Hard/aged cheeses: cheddar, Swiss, Parmesan, Gruyère, Brie, Camembert, mozzarella, feta
✅ Butter (negligible lactose)
✅ Almond milk (check for no inulin/chicory root)
✅ Coconut milk (canned — 1/2 cup)
✅ Rice milk
❌ Regular cow's milk, soft fresh cheese (ricotta, cottage cheese in large amounts), soy milk made from whole soybeans

Bread and Bakery

✅ GF bread (Schär, Canyon Bakehouse, Udi's — check for no inulin/chicory root)
✅ Sourdough bread (traditional long-fermentation — spelt sourdough is particularly well-tolerated)
✅ GF wraps/tortillas
✅ Corn tortillas
✅ Rice cakes
✅ GF crackers
❌ Regular wheat bread, whole wheat bread, rye bread, wheat tortillas

Grains and Pasta

✅ Rice (white, brown, basmati, jasmine, arborio)
✅ Quinoa
✅ GF pasta (rice pasta, corn pasta, quinoa pasta)
✅ Oats (1/2 cup dry)
✅ Polenta/cornmeal
✅ GF flour blends
❌ Regular wheat pasta, couscous, wheat flour, barley, rye

Pantry Staples

Oils and Condiments

✅ Olive oil (especially extra virgin — buy the best you can afford)
✅ Garlic-infused olive oil (THE most important low FODMAP pantry item)
✅ Coconut oil
✅ Sesame oil
✅ Soy sauce (traditional — or tamari for GF)
✅ Maple syrup (real)
✅ Mustard (Dijon, yellow — check for no garlic)
✅ Mayonnaise (check for no garlic/onion — most plain mayo is safe)
✅ Vinegar (red wine, white wine, balsamic — small amounts)
✅ Ketchup (check for no HFCS — use brands with sugar)

Canned Goods

✅ Canned tomatoes (crushed, diced, whole — check no garlic/onion added)
✅ Canned tuna (in oil or water)
✅ Canned chickpeas (1/4 cup — drain and rinse thoroughly)
✅ Canned lentils (1/2 cup — drain and rinse)
✅ Coconut cream

Snacks

✅ Plain potato chips
✅ Corn chips/tortilla chips
✅ Popcorn (plain or lightly salted)
✅ Dark chocolate (30g)
✅ GF pretzels
✅ Walnuts (10 halves), macadamias (20 nuts), pecans (10 halves)
✅ Peanut butter (natural — check no HFCS)
✅ Pumpkin seeds (2 tbsp)

Frozen Section

✅ Frozen berries (blueberries, strawberries, raspberries)
✅ Frozen spinach
✅ Frozen green beans
✅ Frozen fish fillets (plain, no breading)
✅ Frozen GF waffles
✅ Frozen french fries (check for no garlic/onion seasoning)

🛒 Add to Your Cart

Digestive Enzymes — Even with a perfectly curated FODMAP-safe grocery list, hidden FODMAPs in processed foods, restaurant meals, and social eating situations are unavoidable. Enzymes are the permanent addition to your shopping list — the safety net that catches what your ingredient reading misses.
FODMAP Enzymes + Probiotics — The FODMAP enzyme component handles the trace FODMAPs that slip through even careful shopping, while the probiotics maintain the microbial diversity that a restrictive elimination diet can temporarily reduce.

Medical Disclaimer: This article is for educational purposes only. FODMAP tolerances are individual — this list represents general safe foods during the elimination phase. Portion sizes listed are based on Monash University guidelines. Always verify with the Monash FODMAP app for the most current data, as FODMAP testing is ongoing and classifications occasionally change. Dr. Adegbola is the founder of Casa de Sante.

Back to blog

Keto. Paleo. No Digestive Triggers. Shop Now

No onion, no garlic – no pain. No gluten, no lactose – no bloat. Low FODMAP certified.

Stop worrying about what you can't eat and start enjoying what you can. No bloat, no pain, no problem.

Our gut friendly keto, paleo and low FODMAP certified products are gluten-free, lactose-free, soy free, no additives, preservatives or fillers and all natural for clean nutrition. Try them today and feel the difference!