FODMAP FREE for FOODIES

IBS/FGID Sufferers, Be Foodies Again!

Low FODMAP Grocery List

Low FODMAP Spices and SalmonThe Low FODMAP Grocery List includes items not already covered on the Low FODMAP Approved List page. Try not to over-indulge just because you have the green light! Some of these are acceptable only in standard serving sizes. Also, keep in mind the food data continues to be updated so these are not set in stone.

Proteins & Seeds

  • Unprocessed meats, poultry and fish
  • Eggs
  • Quorn (grounds only)
  • Most nuts and seeds except almonds, pistachios and cashews. Yay!
  • Peanut butter

Beverages

  • Coconut Milk from Can (NOT Coconut water)
  • Drinks sweetened with glucose, artificial sweeteners (except those ending with “-ol” and sucralose) or stevia
  • Unsweetened 100% pure cranberry juice
  • Rice milk

Condiments (always proceed with caution)

  • Badia Chili Hot Sauce
  • Cholula Hot Sauce – Original
  • Crystal’s Hot Sauce
  • Golden Mountain Sauce
  • Thai Fish sauce
  • Mustard
  • Mayonnaise
  • Most vinegars (except balsamic)
  • Oyster Sauce
  • Soy sauce
  • Steve & Ed’s Louisiana Hot Sauce
  • Tamarind Sauce (check label for any outlier)
  • Tabasco
  • Tajin Clasico Seasoning
  • Texas Pete Buffalo Wing Sauce
  • Texas Pete Original Hot Sauce

Oils (the great news is that almost all oil is acceptable)

  • Avocado Oil (Yes, even though avocados are high FODMAP)
  • Canola Oil
  • Coconut Oil (Yes! This too! I know!)
  • Olive Oil (all types)
  • Peanut Oil
  • Rice Bran Oil
  • Safflower Oil
  • Sesame Oil
  • Vegetable Oil
  • Walnut oil

Dairy Products

  • Lactaid (lactose-free) products
  • Green Valley Organic Lactose-free Yogurt (all flavors except Honey)
  • Yoplait Lactose Free (French Vanilla or Strawberry only)
  • Cheeses mentioned in Low FODMAP Approved List

Frozen Treats (limit portion to 1/2 cup — do NOT over-indulge!)

  • Sorbet made with approved fruits and sweetened with sugar
  • Haagen Daz: Zesty Lemon, Strawberry, Raspberry, Chocolate
  • Ciao Bella: Strawberry, Lemon Zest, Raspberry
  • Lactaid Ice Cream: Chocolate, Vanilla, Strawberry
  • Breyer’s Lactose-Free Ice Cream in Vanilla
  • Trader Joe’s Gone Bananas Frozen Treats
  • Edy’s Strawberry Fruit Bars

Frozen Foods

  • Sunshine Burgers: Original and Garden Herb
  • Conte’s Gluten Free Potato Gnocchi
  • Whole Foods brand Yellowfin Tuna Burgers or Mahi Mahi Burgers
  • Trader Joe’s Frozen Thai Jasmine, Organic Jasmine and Organic Brown Rice

Cereals (limit to reasonable serving amounts)

  • Erewhon Brown Rice Krispies
  • Erewhon Corn Flakes
  • Barbara’s Bakery Peanut Butter Puffins
  • EnviroKidz Gorilla Munch
  • Nature’s Path Crispy Rice
  • Nature’s Path Mesa Sunrise Flakes
  • Glutino Sensible Beginnings

Packaged Grains

  • Rice, Risotto (without FODMAP ingredients)
  • Gluten-free pasta made from brown rice or quinoa
  • Asian Rice Sticks/Rice Noodles
  • Oat Bran, coarse oatmeal (only in up to 1/2 cup)
  • Buckwheat cereal, flour and noodles
  • Quinoa Flakes like Ancient Grains brand
  • Tapioca and rice wraps like Spring Roll Rice Wrappers
  • Flours and grains included in Low FODMAP Approved List

Crunch/Salty Snacks

  • Rice cakes
  • Corn chips plain (some people are still sensitive to corn — I am)
  • Potato chips plain, Pop Chips Original
  • Gluten free rice crackers, Asian rice crackers, Mary’s Gone Crackers Original

Sweets

  • Kozy Shack Lactose Free Puddings (chocolate, rice, tapioca)
  • GoMacro Peanut Butter and Peanut Butter Chocolate Chip Bar (limit intake as it has some pea-based protein powder)
  • Nature Valley Peanut Butter, Maple Syrup
  • Gilbert’s cookies: Snickerdoodles, Chocolate Chip, Sensational Sugar Cookies
  • Enjoy Life Foods Cookies: Crunchy Sugar Crisp, Crunchy Chocolate Chip  (limit to one cookie)
  • Dark Chocolate with sugar only

Low FODMAP protein powders are very challenging to find as many contain pea or soy powder and sweetened by bee pollen, fructose or sucralose. My favorite used to be Nature’s Plus Spirutein Shake (tastes like milkshake!) but it was chock full of high FODMAP ingredients. Many FODMAP sufferers find whey protein suitable. While a byproduct of the cheese-making product, whey protein isolate contains less than 1% lactose. While I haven’t to date, found one to taste as good as the Spirutein, below is a list of acceptable protein powders.

Protein Powders

Since many protein powders contain high FODMAP ingredients like honey, agave, fructose, sorbitol, apple, pear or prune juice; below is a list of FODMAP friendly options. I need to be totally honest though: ever since I gave up my favorite high FODMAP Spirutein Vanilla shake, I have not been able to find a replacement protein shake I love. I find some which are flavored with Stevia puckering sweet, while others taste just plain weird. However, I do feel they can be improved if you add some fruit or kale. I actually like using protein powders for baking instead, like the Low FODMAP Chocolate Chia Protein Bars. Ok, I hope that wasn’t a total buzzkill.

  • Nutribiotic Organic Rice Protein Powder: vanilla, plain, chocolate, mixed berry
  • Dr. Sears Zone Protein Powder
  • Jarrow Brown Rice Protein Concentrate: vanilla, berry, chocolate (contain several gums. Gums are not FODMAPs but are fermentable and can sometimes be poorly tolerated)
  • Solgar Whey to Go Whey Protein Powder (98% lactose free): vanilla
  • Biochem 100% Whey Protein Powder: vanilla, chocolate, natural (contains xanthan gum)
  • PreProtein Whey Protein Isolate 6 grams Powder
  • Optimum Nutrition 100% Whey Gold Standard: Vanilla Ice Cream (appears to contain 1 gram of lactose with lactase enzyme added to help digest it)
  • Unjury: unflavored
  • Jay Robb Egg White Protein: unflavored
  • Perfect Fit: vanilla, chocolate (contains gum)