Low FODMAP Shopping Lists
By Staci Gulbin, MS, MEd, RD, LDN
When you go to the grocery store, there are two things you should not be: hungry or without a list. Otherwise, you can end up with foods and drinks in your cart that you do not need and/or are unhealthy for you. It is especially difficult when you have a food intolerance or food allergy to go to the grocery store without a plan in place. Without a grocery list, you could end up spending hours at the store looking at every nutrition label. If you are following a low FODMAP diet plan, look below for a standard shopping list that can help you get the healthy foods and drinks that can make your refrigerator and pantry low FODMAP-friendly.
Low FODMAP Grocery List Basics
When it comes to grocery shopping for your low FODMAP meal plan, there are a few basic rules you should follow:
- Stick to the outside edge of the market for most of your shopping. The outside edge is where most of the fresh fruits, vegetables, fresh meats and proteins, dairy products, and fresh baked goods are. The inside portion of the market contains a lot of highly processed food products many of which contain high FODMAP ingredients like high fructose corn syrup and sugar alcohols.
- Look for the gluten free section for purchasing any condiments, spices, or bread items. This is not to say that you will not be able to find gluten-free friendly items like rice, corn flour-based items, and gluten-free herbs and spices in other parts of the store. However, this area is a good place to find specialty items that may be useful in creating low FODMAP friendly meals. Be sure to look for other ingredients on the labels of such foods since not all gluten-free foods will be completely low FODMAP friendly.
- Limit purchasing of pre-packaged meal items such as frozen meals since a lot of them contain spices such as onion, garlic, as well as milk, wheat, and high fructose compounds for flavoring. Look at the nutrition and ingredient labels very carefully.
Low FODMAP Grocery List by Category
Stick to fresh meats free of added marinades or spices such as:
- Deli meats free of added spices such as onion and garlic
- Canned tuna, chicken, or crab without added spices
- Fresh fish
- Fresh seafood like shrimp, scallops, crab, lobster, mussels, or oysters
If you are vegetarian, protein-rich, low FODMAP food choices would be:
- Nuts like peanuts, Brazil nuts, walnuts, macadamia nuts, and limited amounts of pecans, pine nuts, almonds, and hazelnuts.
- Seeds like chia seeds, poppy seeds, pumpkin seeds, sunflower seeds, and sesame seeds.
- Whole grains like oatmeal, quinoa, brown rice, and wild rice.
- Peanut butter
- Protein powders such as pea protein, rice protein, soy protein, and whey protein isolate
- Dairy products such as brie, camembert, cheddar, feta, goat cheese, mozzarella, parmesan, swiss, and cottage cheese
- Lactose-free milk or yogurt
Fruits and Vegetables
Common fruits and vegetable staples on a low FODMAP meal plan include:
Vegetables such as:
- Lettuce such as iceberg or butter lettuce
- Cucumbers and pickles
- Root vegetables such as carrots, celery, potato, yams, radishes, turnips, and parsnips
- Leafy greens like collard greens, baby spinach, kale, and swiss chard
- Limited amounts of broccoli or cabbage
- Squash, zucchini and eggplant
- Green beans
Fruits such as:
- Unripe bananas
- Berries such as blueberries, raspberries, strawberries, and blackberries
- Lemon and limes, including the juices of such fruits
- Orange fruits such as oranges, clementines, tangelos, and mandarins
- Honeydew melons and cantaloupe
Other Foods and Drinks
Outside of the protein and fiber rich foods listed below, you may use the following items to complement your low FODMAP meal plan:
- Gluten-free bread
- Rice bread, rice cakes, rice cereal, rice crackers, or rice noodles
- Popcorn, polenta, corn bread, or corn-based products such as tortillas
- Drinks or snacks sweetened with aspartame, acesulfame K, sucralose, or stevia in moderation
- Condiments such as butter, sweet and sour sauce, barbecue sauce, mustard, oyster sauce, miso paste, pesto sauce, mayonnaise, or soy sauce that is deemed gluten free and free of onions, garlic, honey, and high fructose corn syrup
- Limited amounts of chocolate; no more than 3 squares or about an ounce
- Jam, jelly, or syrups free of high fructose corn syrup
- Drinks such as coffee, tea, and water
- Carbonated beverages, alcoholic drinks, and fruit juices should be limited; no more than one standard alcoholic drink a day since alcohol is a gut irritant, no more than 4 ounces of fruit juices made from “safe” fruits, and limited amounts of carbonated drinks such as fizzy colas or seltzer waters since carbonation can irritate the gut.
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Written by Staci Gulbin, MS, RD a Board-certified dietitian.