Navigate your supermarket like a pro with this quick and simple grocery list. Note: This list is not comprehensive! Rather, it shares low FODMAP foods our members have enjoyed the most.
To see a complete list, and appropriate portion sizes for these foods and more, check out our Comprehensive List of Low FODMAP Foods.
Grains
- Oats
- Oat Bran
- Polenta
- Quinoa
- Brown Rice
- White Rice
- Rice Bran
- Gluten-Free Pasta: Made with Rice, Quinoa or Corn
Protein
While most protein foods do not contain FODMAPs, be mindful that marinades, rubs and other flavor agents may contain FODMAP-containing ingredients such as onion or garlic.
- Beef
- Chicken
- Fish
- Egg
- Pork
- Firm Tofu
- Peanut Butter
- Tempeh
- Cheese: Swiss, Feta, Brie, Parmesan, Mozzerella, Camembert, Chedder
Veggies
- Alfalfa Sprouts
- Arugula
- Bean Sprouts
- Broccoli
- Carrots
- Cucumbers
- Endive
- Ginger
- Kale
- Lettuce
- Olives
- Radish
- Red Bell Peppers
- Spinach
- Summer Squash
- Swiss Chard
- Tomatoes
- Turnips
- Water Chestnuts
Fruits
- Green Bananas (Ripe ones are high in FODMAPS)
- Blueberries
- Cantaloupe
- Clementine
- Dragon Fruit
- Grapes
- Honey Dew Melon
- Kiwifruit
- Lemon
- Lime
- Orange
- Papaya
- Passion Fruit
- Pineapple
- Raspberries
- Rhubarb
- Starfruit
- Strawberries
- Tangelo
Healthy Fats
- Olive Oil
- Chia Seeds
- Macadamia Nuts
- Peanuts
- Pecans
- Pine Nuts
- Pumpkin Seeds
- Sesame Seeds
- Walnuts