What Should I Include on My Low FODMAP Shopping List?

When you eat a low FODMAP diet, you have to adhere to a specific list of foods that are okay to eat. This is simply because high FODMAP foods can trigger gastrointestinal issues. In fact, if you regularly experience gas, bloating, constipation, or cramps, then you may want to think about seeing a doctor about considering a low FODMAP diet. Some individuals experience difficulty digesting foods with short-chain carbohydrates. While a lot of FODMAPs are healthy foods, it doesn’t necessarily mean that everybody has the ability to consume them without issue. Some people experience digestive discomfort eating foods that are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, also known as FODMAPs. If you’re sticking to a low FODMAP diet, you may want to check out the shopping list below to learn more about how you can eat well while avoiding gastrointestinal issues.

Pantry Staples

The first category on your low FODMAP shopping list should be your pantry staples. These are all ingredients and products that are low FODMAP but provide flavor to your recipes. You’ll want to include the Gourmend Foods Organic Chicken Broth as well as the Green Onion or Garlic Scape Powder. These are staples that will make your meals delicious without disrupting your digestion. This is because garlic and onion are typically high FODMAP, but everything available at Gourmend Foods utilizes only the low FODMAP parts of these vegetables to prevent any IBS symptoms from flaring up. Other products you may want to include on this part of the list are almond butter, balsamic vinegar, coconut oil, soy sauce, tomato paste, vegetable oil, and miso paste. Just because you’re eating a low FODMAP diet, it doesn’t mean you have to skimp out on good flavor.


Wheat is off-limits! Luckily, white and brown rice are low FODMAP. So, you can still enjoy brown rice pasta and even have quinoa, oats, polenta, buckwheat, and sourdough bread. The reason why sourdough is typically fine to consume is because it contains reduced levels of fructans. Even people who typically stick to a wheat-free or gluten-free diet are able to consume sourdough with no digestive issues.


Apples and pears are too high in carbohydrates and can cause digestive issues. When it comes to fruit, you’ll want to stick to coconut, grapes, kiwi, lemon, lime, pineapple, and blueberries. If you’re going to consume bananas, make sure that they’re unripe. Clementines are also fine to eat.


Did you know that nearly 40 percent of the United States’ population is lactose intolerant? That’s right, dairy foods contain lactose and typically cause issues with your digestion. Thankfully, there are plenty of dairy alternatives on the market these days. You’ll find that there are all kinds of options for you to still be able to enjoy the flavor without having to compromise your gut health. Walk through your grocery aisles and keep an eye out for almond milk, greek yogurt, lactose-free cheeses, rice milk, and butter. Coconut milk is great for soups, curries, and stews. Also, you can still have eggs, no problem!

These were just a few ideas for items that you can include in your low FODMAP food list. Keep in mind that you may be more sensitive to some foods than others. Some people have issues eating specific ingredients while others may have no problems digesting them. The best part about taking on a low FODMAP diet is the fact that you will slowly learn what your body does and doesn’t like. Hopefully, with this list, you’ll learn more about what works well for you and that it shows how you can avoid digestive symptoms while still enjoying your favorite meals and recipes.

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