Beginning a low FODMAP food regimen may be overwhelming. Determining what meals have FODMAPs isn’t precisely intuitive. And the lists are lengthy and arduous to memorize. That’s the place it may be useful to stash a low FODMAP grocery checklist in your purse, automotive, or in your fridge.
Under, you’ll discover an in depth checklist of low FODMAP meals to present you loads of choices. However if you happen to’d desire a simplified, grab-and-go model, obtain your free Low FODMAP Grocery List PDF right here.
Bonus! Once you seize your copy, you’ll additionally be part of my e mail group—your go-to supply for suggestions, recipes, and steerage on making a low FODMAP way of life be just right for you.
*This text consists of affiliate hyperlinks. As an Amazon Affiliate, I earn from qualifying purchases.
About The Listing
Listed beneath are low FODMAP meals which are applicable for the elimination part of your low FODMAP journey. As you progress by the low FODMAP food regimen course of, your checklist of tolerated meals ought to increase.
Be sure you don’t get caught in elimination. Even in case you are feeling nice, it is very important full all three phases of the low FODMAP food regimen. The objective is to get on essentially the most various food regimen you’ll be able to tolerate. Once you increase your food regimen, your life shall be simpler, your tastes buds will dance, and your intestine micro organism will shout an enormous “thanks!” .
To be taught extra about why increasing your food regimen is so essential, try this text: The Importance of Food Diversity in Gut Health.
A Notice on Parts
A low FODMAP food regimen isn’t about eliminating all FODMAPs—it’s about stability, and portion sizes matter!
Whereas I’ve famous some portion sizes within the checklist beneath, the printable model of the Low FODMAP Grocery List has been streamlined for simplicity and doesn’t embrace portion particulars. For that purpose, some meals which are low FODMAP solely in very small parts aren’t included within the printable checklist.
Does this imply these meals are off-limits? By no means! Together with all kinds of low FODMAP meals—sure, even these with smaller portion limits—can profit each your intestine well being and total vitamin.
To remain knowledgeable about portion sizes and entry essentially the most up-to-date low FODMAP steerage, I extremely suggest downloading the Monash FODMAP app. It’s a useful useful resource for navigating this food regimen with confidence.
And now, for the low FODMAP grocery checklist…
Low FODMAP Fruits
The fruits listed beneath are recent until in any other case famous.
It’s possible you’ll discover a scarcity of dried fruits on the low FODMAP grocery checklist. Dehydrating meals concentrates the vitamins (together with the excessive FODMAP carbohydrates), making many dried fruits increased FODMAP than their recent counterparts.
Canned fruit are sometimes increased in FODMAPs because of the added fruit juice or syrup.
Low FODMAP Fruits:
Banana, unripe, inexperienced
Blueberries
Breadfruit
Citrus:
— Kumquats (4 medium)
— Mandarin Orange (1)
— Navel Oranges
— Lemon
— Lime
Coconut (3/4 cup)
Coconut, dried (1/2 cup)
Currants, dried (1 Tablespoon)
Dates, Mejdool (1 date)
Dates, dried (5 dates)
Dragon Fruit
Durian
Guava, ripe
Kiwi
Lychee, canned (1/2 cup)
Melon:
— Cantaloupe (3/4 cup)
— Honeydew (1/2 cup)
Papaya
Passionfruit
Pineapple (1 cup)
Plantain
Pomegranate seeds (1/4 cup)
Prickly Pear
Rambutan (3 1/2 medium)
Raspberries (1/3 cup)
Rhubarb
Star Fruit
Strawberries (5 medium)
Tamarind
Low FODMAP Greens
The meals listed beneath are primarily based on their recent varieties until in any other case famous.
Canned greens are sometimes decrease in FODMAPs than their recent counterparts. As a result of FODMAPs are water-soluble, they have an inclination to leach out of the meals into the canning liquid. To scale back FODMAPs additional, be sure to empty and rinse canned greens earlier than utilizing them.
Equally, some pickled meals are decrease in FODMAPs because of this course of.
Low FODMAP Greens:
Alfalfa Sprouts
Artichoke hearts, canned in brine (1/3 cup)
Bamboo Shoots, canned or recent
Beans, inexperienced (15 beans)
Beets, canned (1/3 cup)
Beets, pickled
Bell Pepper, Inexperienced (1 cup)
Bell Pepper, Crimson (1/2 cup)
Bell Pepper, Orange (1/2 cup)
Bell Pepper, Yellow (1/2 cup)
Bock Choy (1 cup)
Broccoli, heads solely (1/4 cup)
Broccolini stalks (3/4 cup)
Cabbage:
— Inexperienced (3/4 cup)
— Crimson (3/4 cup)
— Savoy (1/2 cup)
— Napa (1 cup)
Carrots
Cassava (1/2 cup)
Celery Leaves (1/2 cup)
Celery Root (1/3 Root)
Choy Sum (Chinese language Flowering Cabbage)
Corn, child, canned
Corn, recent, frozen or canned (1/2 cup)
Cucumber (1/2 cup diced)
Daikon (1/3 cup)
Edamame, shelled (1/2 cup)
Eggplant (1 cup)
Fennel Bulb (3/4 cup)
Gai Ian (Chinese language Broccoli or Chinese language Kale) (1 cup)
Garlic Shoots (6 Tablespoons)
Greens:
— Arugula or Rocket Lettuce
— Butter Lettuce
— Chard or Silverbeet
— Collard Greens
— Endive or Chicory
— Iceberg Lettuce
— Kale, Tuscan (1/2 cup)
— Radicchio
— Crimson Leaf Lettuce
— Romaine / Cos
— Spinach (2 Cups)
— Spinach, child (1 ½ Cups)
— Watercress
Hearts of Palm, canned
Jalapenos, pickled
Jalapenos, uncooked (1 small chili)
Jicama (1/3 cup)
Kohlrabi (1/2 cup)
Leek, bulb (white half) (2 Tablespoons)
Leek, inexperienced tops solely (1 cup)
Lotus Root, frozen (1 cup)
Mung Bean Sprouts
Mushrooms, Slippery Jack (1/2 cup)
Mushrooms, canned, white button (6 Mushrooms)
Mushroom, oyster
Okra (7 Pods)
Olives, black and inexperienced
Onion, spring, inexperienced tops solely
Onions, Vidalia (2 Tablespoons)
Parsnips
Poblano Pepper (1 medium)
Potatoes
Pumpkin, canned (1/3 cup)
Seaweed, nori (2 dried sheets)
Squash:
— Acron (1/3 cup)
— Chayote (1/2 cup)
— Delicata (1/3 cup)
— Butternut (1/3 cup)
— Japanese / Kabocha (1/3 cup)
— Pattypan
— Spaghetti (1/2 cup)
— Summer season Squash (2/3 cup)
Radish
Rutabaga (1/3 cup)
Snow Peas (23 pods or 1/2 cup)
Candy Potato (1/2 cup)
Taro Root (1/3 cup)
Tomatillos, canned (1 cup)
Tomatillo, recent (1 medium)
Tomato, Cherry (5 cherries)
Tomato, frequent (1/2 medium)
Turnip (1/2 turnip)
Water Chestnuts
Yam (1/3 cup)
Yardlong Bean or Snakebean
Zucchini or Courgette (1/3 medium)
Low FODMAP Dairy and Alternate options
A typical false impression is {that a} low FODMAP food regimen is a dairy free food regimen. Whereas lactose is a standard FODMAP in dairy, not all dairy merchandise are excessive in lactose.
The meals listed beneath are thought-about low FODMAP. The portion dimension examined for many of the cheese merchandise is 40 grams (or about 1 ½ ounces). Keep away from cheeses with added onions and garlic.
Low FODMAP Dairy and Dairy Alternate options:
Butter
Cheese:
— Brie
— Camembert
— Cheddar
— Colby
— Comté
— Cream Cheese (2 Tablespoons)
— Feta
— Goat Cheese (Chevre)
— Gruyere
— Haloumi
— Havarti
— Manchego
— Monterey Jack
— Mozzarella
— Pecorino Romano
— Queso Fresco
— Soy Cheese
— Swiss
Coconut Cream
Coconut Milk, canned, mild (1/4 cup)
Cream (2 Tablespoons)
Lactose Free Milk
Bitter Cream (2 Tablespoons)
Whipped Cream (1/2 cup)
Yogurt, lactose free
Yogurt, coconut
Low FODMAP Milk Alternate options
The milk options listed beneath are primarily based on unflavored/unsweetened merchandise. Flavored or sweetened variations could include FODMAPs – verify the label earlier than buying.
Coconut Milk, UHT (3/4 cup)
Macadamia Milk
Quinoa Milk
Rice Milk
Low FODMAP Grains and Starches
Whereas the checklist of low FODMAP grains is fairly simple, issues get somewhat muddy whenever you begin baked items and processed meals.
For instance, many gluten-free breads use low FODMAP grains, however some have excessive FODMAP elements like fruit juice focus, agave syrup, chicory root, or inulin.
Studying find out how to interpret ingredient lists may be useful. Or, in case you are in search of a neater answer, search for licensed Low FODMAP merchandise (extra on this beneath).
👉👉For low FODMAP cereal choices, try this article. 👈👈
Low FODMAP Grains and Starches:
Buckwheat groats
Breadcrumbs, Panko (1 ¼ cups)
Corn Flakes, gluten free
Corn Meal, cooked (1 cup)
Corn Tortillas
Flour:
— Arrowroot
— Buckwheat
— Cassava
— Corn
— Gluten Free blends
— Inexperienced banana
— Millet
— Quinoa
— Rice
— Sorghum
— Teff
— Yam
English Muffin (with wheat and soy) (1 muffin)
Gluten Free White Bread (verify the label for prime FODMAP elements)
Hominy, canned
Millet, hulled
Oats, quaint rolled
Pasta, 1 cup until in any other case specified:
— Brown rice
— Chickpea
— Gluten free
— Quinoa
— Rice
— Spelt (1/2 cup)
— Wheat (1/2 cup)
— Vermicelli, candy potato)
— Vermicelli, mung bean
Pearl barley, sprouted
Quinoa
Quinoa flakes (1 cup, raw)
Rice:
— Arborio
— Basmati
— Brown
— Crimson
— Wild
Rice Flakes
Sourdough Bread (genuine, fermented)
Starch, corn
Starch, potato
Starch, tapioca
Tapioca
White bread, wheat (1 slice)
Low FODMAP Protein
Meat in and of itself is usually low FODMAP. Processed meat merchandise, seasonings, marinades, and sauces are the place FODMAPs can enter the image.
The next checklist additionally covers some plant-based protein merchandise, together with beans and legumes. Few beans or legumes are low FODMAP, although canning helps cut back the FODMAP content material because the fermentable carbohydrates leach out into the water. Nuts and seeds are lined within the subsequent part.
Low FODMAP Protein:
Chickpeas, canned (1/4 cup)
Eggs
Fish
Lentils, canned (1/4 cup)
Meat, plain with out added elements
Mung Beans, boiled (1/4 cup)
Mung Beans, sprouted (2/3 cup)
Tempeh
Tofu, agency (*Silken tofu is excessive FODMAP)
Vegetarian Mince (mycoprotein) with out added onion and garlic
Low FODMAP Nuts and Seeds
Remember that some portion sizes for nuts are comparatively small—bigger quantities can shortly turn out to be reasonable or excessive in FODMAPs. Nevertheless, they’re nonetheless included on this checklist due to their glorious dietary worth and their skill so as to add selection to a low FODMAP food regimen.
You’ll be able to take pleasure in low FODMAP parts of nuts by sprinkling them on scorching cereal, tossing them into salads, or utilizing them as a topping for lactose-free yogurt. For a extra filling low FODMAP snack, strive mixing nuts along with gluten-free pretzels, small quantities of dried fruit, and some chocolate chips to create your individual candy and salty trail mix.
Low FODMAP Nuts and Seeds:
Activated Cashews (10 nuts)
Almonds (10 nuts)
Brazil nuts (10 nuts)
Chestnuts (20 nuts)
Hazelnuts (24 nuts)
Macadamia nuts (15 nuts)
Combined nuts (18 assorted nuts)
Peanuts (32 nuts)
Pecans (15 nut halves)
Pine Nuts (2 teaspoons)
Tiger nuts (20 grams)
Walnuts (15 nut halves)
Seeds (2 Tablespoons, until in any other case famous):
— Caraway (2 teaspoons)
— Chia
— Flaxseed (1 Tablespoon)
— Hemp
— Poppy
— Pumpkin (Pepitas)
— Sesame (1 Tablespoon)
— Sunflower (2 teaspoons)
Low FODMAP Herbs and Spices
Though onions and garlic are off-limits on a low FODMAP food regimen, there are numerous low FODMAP herbs and spices that you need to use as a substitute. It’s nonetheless doable to have very flavorful meals.
Allspice
Annato seeds / achiote
Basil
Bay leaves (1 leaf)
Black Pepper
Cardamom
Cayenne (1 teaspoon)
Celery seed
Chipotle chili powder
Chives
Cilantro
Cinnamon
Cloves
Coriander Seed
Cumin
Curry leaves, recent
Curry Powder
Dill
Fennel
Fenugreek
5 Spice
Garlic Chives
Herbs de Provence
Kaffir lime leaves
Lemongrass
Mace
Marjoram
Mint
Mustard seeds
Nutmeg
Oregano
Paprika
Parsley
Perilla, recent
Rosemary
Saffron
Sage
Salt
Sichuan Peppercorn
Star Anise
Sumac
Tarragon
Thai Basil
Thyme
Turmeric
Low FODMAP Drinks
Excellent news for espresso lovers! Espresso—probably the most fashionable drinks on the earth—is of course low FODMAP. However right here’s the catch: whereas its FODMAP content material isn’t a difficulty, espresso can nonetheless set off IBS signs because of its acidity and caffeine content material. If espresso (or different caffeinated drinks) is a staple in your routine, take note of how your physique responds. (More on coffee here.)
If you’re extra of a tea drinker, there’s some excellent news for you too. There are a number of kinds of tea which are low FODMAP. However for some, it relies on the power of the tea.
In relation to juices, you gained’t discover many on the low FODMAP grocery checklist. That’s as a result of quite a lot of fruit juices are excessive in fructose or sorbitol, two frequent FODMAPs that may set off signs.
What about soda and vitality drinks? Sodas may be low FODMAP, nevertheless it all relies on the sweetener used—at all times verify the label. Drinks containing excessive fructose corn syrup or excessive FODMAP fruit juices are greatest averted. And naturally, limiting sugary drinks is a great alternative for total well being, whether or not or not you’re following a low FODMAP food regimen.
Low FODMAP drinks:
Cranberry Juice Cocktail (27% juice) (~5 ounces)
Espresso, black
Espresso
Kombucha, unflavored (180 mL or about ¾ Cup)
Kvass
Tea:
— Black, weak (steeped 1-2 minutes)
— Chai, weak
— Dandelion, weak
— Inexperienced
— Licorice
— Peppermint
— White
Water, plain or glowing
Low FODMAP Libations
Alcohol and IBS could be a difficult mixture. Whereas alcohol is a recognized intestine irritant and will not be well-tolerated by everybody with digestive points, the excellent news is that a number of alcoholic drinks are low FODMAP.
Should you take pleasure in combined drinks, be aware of your mixer—many include excessive FODMAP elements like fruit juices or sure sweeteners.
As at all times, moderation is vital. The overall suggestion is as much as one drink per day for girls and as much as two drinks per day for males.
For extra particulars, you should definitely try these associated articles: Alcohol and IBS, and Low FODMAP Cocktails and Mocktails.
Low FODMAP Alcohol:
Beer
Brandy
Gin
Crimson Wine (150 mL or 5 oz)
Glowing Wine
Tequila
Vodka
Whiskey / Bourbon / Scotch
White Wine
Different Low FODMAP Pantry Objects
No low FODMAP grocery checklist is full with out cooking oils, condiments, and different flavoring brokers. Listed below are some extra low FODMAP objects chances are you’ll add to your cart. Substances can fluctuate, so at all times verify the checklist.
Low FODMAP Pantry Objects:
Barbeque Sauce (2 Tablespoons)
Black Bean Sauce (1 Tablespoon)
Capers
Chocolate, 85% darkish
Cooking Oil:
— Avocado Oil
— Canola Oil
— Coconut Oil
— Olive Oil
— Peanut Oil
— Sesame Oil
— Sunflower Oil
— Vegetable Oil
Fish Sauce (2 Tablespoons)
Fish Sauce, Vegan (1 Tablespoon)
Hoisin (1 Tablespoon)
Horseradish
Maple syrup
Mayonnaise (*verify elements)
Mint Jelly
Mirin
Miso Paste (1 Tablespoon)
Mustard
Orange Marmalade
Oyster sauce (1 Tablespoon)
Peanut Butter
Raspberry Jam (2 Tablespoons)
Salsa, delicate (2 Tablespoons)
Satay Sauce (2 Tablespoons)
Shrimp paste
Soy sauce
Stevia powder
Strawberry Jam (no excessive fructose corn syrup)
Sugar, brown, white, uncooked
Candy and Bitter Sauce (2 Tablespoons)
Tahini (2 Tablespoons)
Tamari
Tomato Paste (2 Tablespoons)
Tomato Puree (2 Tablespoons)
Vinegar:
— Apple Cider
— Balsamic (1 Tablespoon)
— Malt
— Crimson Wine
— Rice Wine
— White
Worcestershire Sauce (2 Tablespoons)
Licensed Low FODMAP Merchandise
As consciousness of intestine situations will increase, the demand for low FODMAP merchandise has grown. A number of meals producers are rising to the problem and placing low FODMAP objects available on the market.
Many of those producers have partnered with both Monash University or FODMAP Pleasant to acquire certification that their merchandise are low FODMAP. This doesn’t imply they’re nutritionally superior, simply that they include low ranges of fermentable carbohydrates that trigger discomfort for some folks.
Under are the symbols you’ll be able to search for in packaged meals merchandise when in search of licensed low FODMAP objects. Once you see this stuff, be happy so as to add them to your low FODMAP grocery checklist.
Some examples of corporations with licensed low FODMAP merchandise embrace Casa de Sante (affiliate hyperlink), FODY Meals, Schar, Gourmend Meals, Smoke N Sanity, Bay’s Kitchen, and Modify Health meals (affiliate hyperlink)
Ultimate Ideas
Holding monitor of low FODMAP meals may be difficult, however you don’t need to depend on reminiscence alone! A well-organized low FODMAP grocery checklist could make meal planning and buying a lot simpler—no second-guessing required.
💡 Seize your free downloadable Low FODMAP Grocery List here. Use it to plan meals, navigate the grocery retailer, and really feel extra assured in your low FODMAP journey.
Once you obtain, you’ll even be added to my e-newsletter, the place I share the newest weblog updates and unique subscriber-only suggestions. Not occupied with continued emails? No downside—you’ll be able to unsubscribe anytime.
I’d love to listen to your ideas! Was this checklist useful? Let me know!
Bear in mind: this submit is for informational functions solely and will not be the perfect match for you and your private scenario. It shall not be construed as medical recommendation. The knowledge and training supplied right here will not be supposed or implied to complement or change skilled medical remedy, recommendation, and/or prognosis. All the time verify with your individual doctor or medical skilled earlier than making an attempt or implementing any info learn right here.
