A Low FODMAP Grocery Shopping Guide: What to Put in Your Cart
The grocery store is where the low FODMAP diet is won or lost. A little planning turns a stressful trip into a quick one. Use this guide as a starting point, then adjust it for your own triggers.
Important: FODMAP content depends on portion size, and lists differ between sources. Treat this as a general guide and check a current, trusted source (such as the Monash University FODMAP app) or work with a dietitian for exact serving sizes.
Before you go
- Plan five or six dinners and write your list by recipe, not by hunger.
- Check your pantry first so you do not double-buy.
- Pick two or three backup meals made from foods you know you tolerate.
Produce
Many vegetables and fruits are fine, but choose carefully, because serving size matters for several of them.
| Generally easier on the gut | Often high in FODMAPs |
|---|---|
| Carrots, cucumber, zucchini (small servings), bell pepper, spinach, tomatoes, potatoes, lettuce | Garlic, onions, leeks, cauliflower, mushrooms, asparagus, artichokes |
| Strawberries, blueberries, oranges, kiwi, grapes, pineapple, firm bananas | Apples, pears, mangoes, watermelon, cherries, peaches |
Proteins
Plain meat, fish, poultry, and eggs contain no FODMAPs. The risk is in the extras: marinades, seasoning blends, breading, sausages with garlic or onion, and processed deli meats. Buy plain and season it yourself.
Dairy and alternatives
- Lactose-free milk, yogurt, and cheeses are widely available.
- Hard, aged cheeses are typically low in lactose.
- For plant milks, check the label. Some almond and rice milks are fine, while soy milk made from whole soybeans is higher in FODMAPs. Always check for added inulin or sweeteners.
Grains and bread
Wheat, rye, and barley contain fructans. Look for gluten-free breads and pastas, sourdough made the traditional way, rice, oats in moderate portions, quinoa, and corn products. Be careful with gluten-free products that add inulin, honey, or high-FODMAP flours.
Pantry and condiments
- Swap in: garlic-infused oil, maple syrup, plain olive oil, vinegar, mustard, and low FODMAP stocks without garlic or onion.
- Watch out for: ketchup, barbecue sauce, salad dressings, and pasta sauces, which often contain garlic, onion, or high fructose corn syrup.
Snacks
Plain popcorn, rice cakes, nuts in small portions, and potato chips with simple ingredients are easy options. Check bars and protein snacks for inulin, chicory root, honey, dried fruit, and sugar alcohols.
Three habits that save time
- Buy the same trusted products each week, and add new ones slowly.
- Read the label every time you try something new. See our guide to hidden FODMAPs on labels.
- Keep a running safe list on your phone so you can shop without researching every item again.
Check any food in seconds
Scan a barcode or ingredient label with FODMAP Scanner and see what could trigger your gut.
Download the app