Low FODMAP Snacks and Foods at Trader Joe's: A Comprehensive Shopping Guide



Image Source: FreeImages


Managing a low FODMAP diet can be challenging, but Trader Joe's offers a wide range of delicious and convenient options to help you stay on track. In this comprehensive shopping guide, we'll explore the best low FODMAP snacks Trader Joe's has to offer, as well as other low FODMAP foods to fill your pantry and fridge. With this handy low FODMAP Trader Joe's shopping list, you'll have no trouble finding tasty and gut-friendly options for every meal and snack.






Trader Joe's is known for its fresh and varied produce section, making it an excellent place to find low FODMAP fruits and vegetables. While we won't list every option here, be sure to consult a low FODMAP food list from a reliable source like the Monash University Low FODMAP Diet app to help guide your choices.



Prepackaged Produce



Trader Joe's offers a range of prepackaged produce that can save you time and effort in the kitchen. Look for these low FODMAP options on your next shopping trip:



  • Greek Olives Medley in Brine
  • Jicama Sticks
  • Baby Spinach & Greens Salad (add your own dressing)
  • Chinese Inspired Salad with Chicken (add your own dressing)
  • Persian Cucumbers
  • Trimmed Green Beans
  • Broccoli Florets
  • Baby Bok Choy
  • Shishito Peppers
  • Mini Peppers
  • Trimmed Radishes
  • Fancy Carrots (in many colors!)



Fresh Herbs and Green Onions



Fresh herbs and the green tops of green onions are FODMAP-free, making them an excellent way to add flavor to your dishes without triggering IBS symptoms.



Teeny Tiny Avocados



These small avocados are perfect for portion control, as one half contains a safer amount of sorbitol for those sensitive to it.



Lemons and Limes



Citrus fruits are another fantastic way to add flavor without adding FODMAPs. Stock up on lemons and limes for a zesty addition to your meals.






Trader Joe's offers a variety of lactose-free and low-lactose dairy options for those following a low FODMAP diet.






Most cheeses are low in FODMAPs, making them a delicious and satisfying addition to your meals and snacks. Look for pre-packaged options like cheese sticks and BabyBel wheels, as well as Trader Joe's famous Unexpected Cheddar.



Lactose-Free Milk



Trader Joe's lactose-free cow's milk provides the same nutritional benefits as regular cow's milk, making it a great option for those who enjoy cow's milk but need to avoid lactose.



Frozen Foods



During the elimination phase of the low FODMAP diet, stick to single-ingredient frozen foods to avoid potential triggers. Some great options at Trader Joe's include:



  • Pre-cooked Jasmine and Brown Rice Packets
  • Shelled Edamame
  • Trimmed Green Beans
  • Low FODMAP Fruits like Pineapple or Strawberries



Pantry Staples



Trader Joe's has a wide selection of low FODMAP pantry staples to help you create tasty and satisfying meals.



Whole Grains



Stock up on whole grains like oats, quinoa, and brown rice pasta. Trader Joe's organic popcorn with EVOO is another great whole grain snack option.



Cooking Supplies and Condiments



Many traditional sauces, spice blends, and condiments contain high FODMAP ingredients, so check labels carefully and consider these alternatives:



  • Olive Oil Spray
  • Chili Lime Seasoning
  • Furikake
  • Maple Syrup
  • Maple Butter (seasonal)
  • Canned Coconut Milk
  • Canned Pumpkin
  • Nutritional Yeast
  • Capers
  • Kalamata Olives



Nutritional Boosts



Add extra nutrients to your smoothies, oatmeal, and baked goods with these low FODMAP options:



  • Hemp Seeds
  • Chia Seeds
  • Flax Seeds
  • Cacao Powder
  • Peanut Powder



Easy Protein Sources



All animal proteins are safe to consume on a low FODMAP diet as they don't contain carbohydrates. Look for lean, high-quality sources at Trader Joe's, such as:



  • Wild-Caught Skipjack Tuna Pouches
  • Cage-Free Eggs
  • Organic Poultry, Pork, and Beef



For plant-based proteins, consider these low FODMAP options and their appropriate serving sizes:



  • Firm Tofu
  • Pre-Cooked Lentils (1/2 cup)
  • Canned Garbanzo Beans (Chickpeas) (1/4 cup)



Take Control of Your Gut Health with Casa de Sante



Embarking on a low FODMAP diet doesn't have to be daunting. Casa de Sante offers expert guidance, personalized care, and convenient resources to help you manage your gut health and find relief from digestive issues. Access our comprehensive food sensitivity testing, virtual dietitian consultations, personalized meal plans, and a wide range of low FODMAP products designed for sensitive digestive systems. Visit www.casadesante.com to take the first step towards better gut health with a FREE gut health assessment.



Remember, this low FODMAP Trader Joe's shopping list is just a starting point. Keep an eye out for new and exciting FODMAP-friendly products on the shelves, and don't hesitate to share your favorites with us. Happy shopping, and enjoy your gut-friendly low FODMAP snacks Trader Joe's has to offer!

Please cross check ingredients as manufacturers might change ingredients. Cross check ingredients and serving sizes against the Monash and/or FODMAP Friendly apps


Back to blog

Keto Paleo Gut Friendly, Low FODMAP Certified

1 of 12

Keto, Paleo, No Digestive Discomfort

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!