The Best Low FODMAP Grocery List for Beginners

Don’t let grocery shopping on the low FODMAP diet cause you unnecessary stress. I have the best low FODMAP grocery list for anyone who’s new to the low FODMAP diet.



If you’ve recently started a low FODMAP diet then you know grocery shopping is an entirely new experience. Suddenly, you’re reading labels to spot high FODMAP ingredients and are skipping over foods you once put into your grocery cart without a second thought. If you’re feeling overwhelmed in the grocery store, don’t worry. I have you covered with my low FODMAP grocery list to help make your next grocery store trip easier than ever.


What is a low FODMAP diet?

The low FODMAP diet is often prescribed for people with digestive conditions such as irritable bowel syndrome. It’s a three-phase elimination diet that identifies trigger foods that cause symptoms for those with IBS or other digestive conditions. This diet isn’t meant to eliminate foods for a long period of time, but instead is intended to be liberalized based on each person’s symptoms and tolerance. Read more about the low FODMAP diet.


Tips for grocery shopping on a low FODMAP diet

Follow these five tips to help make grocery shopping easier when following a low FODMAP diet.


Familiarize yourself with low FODMAP and high FODMAP food groups

If the low FODMAP diet is new for you then it’s likely you aren’t completely sure which foods are high in FODMAPs and which foods are low in FODMAPs. Don’t worry – this is normal! Take some time to review the foods high in FODMAPs and those that are low in FODMAPs. You may even want to take a screenshot to use as a reference guide when shopping.

Make a list

If you’re using my 7-day low FODMAP meal plan then you already have a grocery list available for you to use plus recipes that accompany the foods you’ll purchase. However, if you’re ready to start shopping without a meal plan then you’ll need a list to make sure you get everything you need. After finding your favorite low FODMAP recipes, do a pantry and fridge audit to see what you already have on hand. From there, make a list using the low FODMAP reference guide.


Use the tools available to you

There are many tools available to make following a low FODMAP diet easier. One of my favorites is the Spoonful app. This app can help you read labels and identify high or low FODMAP foods that are best for your diet. Other resources like the low FODMAP app from Monash University can also help you with choosing low FODMAP foods in the grocery store.


Look for reputable labels

Sometimes a food will have a label indicating it is a low FODMAP option. There are two reputable labels you can use as a guide when grocery shopping. One is from Monash University and the other is from FODMAP Friendly. If a product has one of these two labels then you can be sure it meets the requirements for a low FODMAP food. Keep in mind that produce and other single ingredient foods will be unlikely to carry a low FODMAP label. These labels are typically found on processed foods with multiple ingredients.


Leave extra time for reading labels

Even with the tools and labels, it still helps to know how to read an ingredient label to spot high FODMAP ingredients. Label reading can take time and patience, but it’s worth it to help identify the best products for you. Plus, putting the time in at first can make grocery shopping easier later. Remember, ingredients are listed on a food label by weight meaning the first ingredient listed is the one that makes up the majority of the product. If a high FODMAP food is listed in the first multiple ingredients then it’s unlikely to be considered a low FODMAP option.


Simple low FODMAP swaps

Starting a low FODMAP diet often means avoiding some commonly eaten foods. It helps to have simple swaps to make the transition to a low FODMAP diet easier.


Low FODMAP whole grain swaps

Instead of:

Try This:

Whole Wheat Flour

Gluten Free Flour

Rye Bread

Sourdough Bread

Wheat Pasta

Quinoa Pasta

Wheat Flakes

Corn Flakes


Low FODMAP dairy swaps

Instead of:

Try This:

Cow's Milk

Lactose Free Dairy Milk

Ice Cream

Non-Dairy Ice Cream

Yogurt

Lactose Free Yogurt

Soft Cheese

Hard Cheese


Low FODMAP fruit and vegetable swaps

Instead of:

Try This

Apples

Bananas

Watermelon

Cantaloupe

Corn

Potato

Sugar Snap Peas

Green Beans

Asparagus

Eggplant


Low FODMAP bean and legume swaps

Instead of:

Try This:

Baked Beans

Canned Chickpeas

Red Kidney Beans

Canned Lentils

Black Beans

Edamame

Silken Tofu

Firm Tofu


The best low FODMAP grocery list for beginners

The grocery list below is a great tool for writing your personalized low FODMAP grocery list.




Further reading

Are you just getting started on your low FODMAP diet or have you recently been diagnosed with IBS? Check out these additional resources to help you start feeling better today.


Practical Tips to Start Managing Your IBS Diagnosis

Top 5 Ways to Start the Low FODMAP Diet

What is FODMAP Stacking? And Tips to Avoid It



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