Low FODMAP grocery list + meal plan (dietitian approved)

Low FODMAP diet

By Kirsten Jackson

In this blog post, you will get a comprehensive low FODMAP grocery list, which will help you navigate the aisles of your favorite grocery store with confidence and excitement.

Besides the list, we will explain a low FODMAP diet and give you an example of a low FODMAP meal plan. We will also name brands from which you can order certified low FODMAP frozen meals.

What is the Low FODMAP diet?

The low FODMAP diet is a 3 stage process designed to alleviate symptoms of IBS and pinpoint personal IBS triggers.

The first stage of the low FODMAP diet is a restrictive phase. It takes 2-6 weeks and restricts FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

The second stage is the reintroduction phase. Each FODMAP is reintroduced gradually over the three days. Slow reintroduction helps you find out your intolerances and the quantities you may tolerate.

The third stage is a modified diet. This is a regular diet that excludes your triggers. In that phase, you also discover your tolerance to multiple FODMAPs in one meal (e.g., garlic bread).

How to write a low FODMAP grocery list

Before making your grocery list, plan your weekly meals and snacks. This will help you identify the specific ingredients you need.

When planning your meals, try to include all food groups in most of the meals and make sure they have a source of:

Proteins
Carbohydrates
Fats
Fruits
Vegetables

All macronutrients in the meal will help you feel full and provide you with various nutrients your body needs.

When buying fruits and vegetables, choose what is in the season. Also, selecting frozen fruits and vegetables can help you save money while enjoying the food diversity.

As fruits and vegetables are quickly frozen soon after harvesting, their nutrient content is comparable (or sometimes better) to fresh produce (1).

When buying plain meat, eggs, fish, and oil, choose products according to your preference, as they do not contain FODMAPs.

With our help, grocery shopping will no longer be stressful!

Low FODMAP fruits

Fruits are rich in vitamins and minerals and also fiber. You can have a fruit as a snack or add it to porridge, yogurt, or smoothie.

Low FODMAP fruits staples include (2):

Green bananas
Strawberries
Blueberries

Low FODMAP vegetables

The low FODMAP diet includes a wide variety of delicious vegetables that are gentle on the digestive system, making it possible to enjoy a colorful and nutritious plate while managing digestive issues.

Examples of the low FODMAP vegetables are (2):

Green beans
Broccoli
Carrots
Spinach
Zucchini

Low FODMAP carbohydrates

Carbohydrates provide energy to the body. Low FODMAP options include:

Low FODMAP bread (e.g., spelt sourdough bread and gluten-free bread)
Low FODMAP flour (e.g., rice and gluten-free flour)
Low FODMAP pasta (e.g., quinoa and buckwheat pasta)
Low FODMAP cereals (e.g., oat and millet cereals)
Potatoes

Low FODMAP snacks

A balanced diet always has a place for snacks. They are a delightful way to satisfy cravings and keep your energy levels up between meals.

Low FODMAP snack ideas include (2):

Cookies (e.g., plain or butter)
Chips (e.g., corn or potato)
Popcorn (plain)
Dark chocolate

You can also get some ideas for low FODMAP snacks here: 35 low FODMAP snacks.

Low FODMAP drinks

Staying hydrated is essential, especially if you have IBS. The recommendation is to drink water, but not only water counts toward proper hydration.

You can also choose between the following low FODMAP drinks:

Coffee
Tea (e.g., black or green)
Kombucha (unflavored)
Low FODMAP fruit juice

Low FODMAP dairy

The most common FODMAP in dairy is lactose. Choosing lactose-free products is the easiest swap when following a low FODMAP diet.

Check the label and choose fortified products if you prefer plant-based milk alternatives.

Low FODMAP dairy include:

Low FODMAP milk options (e.g., lactose-free milk and almond milk)
Low FODMAP yogurt (e.g., lactose-free and coconut yogurt)
Low FODMAP cheese (e.g., Swiss cheese and parmesan)

Low FODMAP condiments

On the low FODMAP diet, you can have a variety of condiments. Spices and herbs do not only add flavor to the dishes but also antioxidants.

Low FODMAP condiments are:

Low FODMAP herbs (e.g., basil and parsley)
Low FODMAP spices (e.g., cinnamon and paprika)
Low FODMAP dips (e.g., hummus and mayonnaise)

Low FODMAP flavorings

Besides the mentioned low FODMAP condiments, the flavor also adds the next low FODMAP flavorings (2):

Garlic-infused olive oil
Tahini
Low FODMAP broth
Lemon juice
Soy sauce
Vinegar

Low FODMAP frozen meals

Low FODMAP frozen meals are convenient meal options, especially in a hurry. All mentioned brands provide low FODMAP meals, certified by Monash.

Brands providing low FODMAP frozen meals available in the UK:

Brands providing low FODMAP frozen meals available in Australia:

Brand providing low FODMAP frozen meals available in USA:

ModifyHealth

Brand providing low FODMAP frozen meals available in Canada:

Gut Feelings

How to create a low FODMAP meal plan

Now that we have explained a low FODMAP diet and given you a low FODMAP grocery list, we will provide directions for creating a low FODMAP meal plan.

General guidelines for a balanced diet are (3):

At least 5 portions of fruits and vegetables a day.
Base meals on higher fiber starchy foods like potatoes, cereals, etc.
Have some dairy or dairy alternatives.
Add beans, pulses, fish, eggs, meat, or other protein sources.
Opt for unsaturated oils and spreads, and consume them sparingly.

To show you how those guidelines look in practice, we will give you an example of a low FODMAP meal plan.

This meal plan is to give you an idea of combining different low FODMAP foods. Adjust the quantities to your personal needs and according to low FODMAP portions.

Breakfast: Oatmeal with lactose-free Greek yogurt, blueberries, walnuts, and chia seeds

Snack: Cucumber and carrot sticks with home-made hummus

Lunch: Boiled potatoes with Swiss chard, sauteed in garlic-infused olive oil, grilled sardines, romaine lettuce with sunflower and pumpkin seeds

Snack: Green banana with peanut butter

Dinner: Stir-fry with firm tofu, green parts of spring onion, carrots, cabbage, broccoli, and brown rice

Summary

Following a low FODMAP diet does not have to be bland and boring. With our ultimate low FODMAP grocery list, we gave an example of all the diversity you can get while staying low FODMAP.

Next time you go shopping, open this article and do not stress!

If you need more ideas on what to eat, look at our low FODMAP meal plan. If you also run out of time, check the brands that provide certified low FODMAP meals and enjoy!

Written by Barbara Lešnik, Student Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert

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