Are you one of the 60 to 70 million Americans affected by digestive diseases? If you've tried everything to help your tummy troubles with no relief, or if you've been given a recommendation to try a low FODMAP diet but it's too daunting to begin, then this article is for you. A great way to kick start your FODMAP diet journey is putting together a shopping list of some common low FODMAP foods. This comprehensive guide will provide you with a detailed low FODMAP diet grocery list, empowering you to shop with confidence and take control of your digestive health.
Understanding FODMAPs
FODMAP stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are all just different types of common carbohydrates that can be difficult to absorb and are highly fermentable in your gut. While FODMAPs are beneficial food sources for your gut bacteria which is usually a good thing, for some people they can be too much and can produce uncomfortable gastrointestinal (GI) symptoms.
Why Follow a Low FODMAP Diet?
The low FODMAP diet is a type of elimination diet that uses a systematic approach to minimizing high FODMAP foods for a period of time, then slowly reintroduces them to determine which FODMAP foods affect a person’s symptoms. It’s been consistently scientifically supported to improve symptoms and quality of life for people with Irritable Bowel Syndrome (IBS). It’s effective for 70-85% of people with IBS. Though more research needs to be done, it may also be useful for those with Inflammatory Bowel Disease (IBD) such as Crohn’s and Ulcerative Colitis, Small Intestinal Bacterial Overgrowth (SIBO) and “leaky gut.”
High FODMAP Foods to Avoid
Only foods that contain carbohydrates (even trace amounts) can be FODMAPs. However, not all foods with carbohydrates are considered FODMAPs, and there are many foods that contain low enough levels of FODMAPs that they can still be eaten on the low FODMAP diet. The most common high FODMAP foods are listed below. However, this isn’t a complete list. Sometimes low and medium FODMAP foods eaten in larger portions also qualify as high FODMAP foods.
- Oligosaccharides (Fructans and Galacto-oligosaccharides): Wheat, Rye, Garlic, Onion, Leek, Hummus, Peas, Legumes (lentils, lima, kidney, soybeans, others in larger portions), Nuts (pistachios, cashews, others in larger portions)
- Disaccharides (Lactose): Milk, Yogurt, Some cheeses (softer, unaged), Cottage cheese, Ice cream, any dairy product that contains lactose
- Monosacchardies (Fructose): Honey, High-fructose corn syrup, Cherries, Watermelon, mango, Asparagus, Snap peas, Agave, All fruits contain fructose, but some are lower than others.
- Polyols (Mannitol and Sorbitol): Sugar alcohol sweeteners: Sorbitol, Mannitol, Maltitol, Erythritol, Xylitol, Isomalt, Apricots, Avocado, Nectarines, Peaches, Cauliflower, Prunes, Pears, Blackberries, Apples, Sweet corn, Mushrooms
Low FODMAP Foods to Enjoy
Foods that don’t contain any carbohydrates are always low FODMAP, such as plain meat, fish, eggs, butter and oils. Lactose-free dairy products are typically low FODMAP. However, ingredients or seasonings used in these foods could contain FODMAPs - a little garlic, onion or honey can make something a high FODMAP food. Some medium FODMAP foods must be eaten in smaller portions to classify as low FODMAP.
Read also: Weight Loss with Low-FODMAP
Building Your Low FODMAP Grocery List
Here's a comprehensive low FODMAP grocery list to help you navigate the supermarket with ease. Remember to always read labels carefully and be mindful of portion sizes.
Protein
Most protein sources are considered low-FODMAP. The exception would be prepared foods that contain carbohydrate ingredients, such as battered fish or chicken tenders.
- Eggs
- Tofu
- Tempeh (fermented tofu)
- Tuna
- Trout
- Salmon
- Haddock
- Mussels
- Shrimp
- Chicken
- Turkey
- Extra-lean red meat
- Lean pork
Grain-Based Products
- Quinoa flakes
- Rice (brown, white, or wild) and rice-based pasta, crackers, and cereal
- Corn-based: tortillas, chips, crackers, pasta, grits, popcorn
- Oats (¼ cup dry or ½ cup cooked portion only)
- Potatoes (white)
- Traditionally made sourdough white bread
- Millet
- Plantain
- Buckwheat
- Rice bran
- Polenta
Dairy and Alternatives
- Aged cheeses (cheddar, Swiss, Parmesan, brie, Camembert)
- Lactose-free milk
- Lactose-free yogurt
- Lactose-free cheese
- Kefir
- Almond milk
- Butter
Healthy Fats
- Olive oil
- Avocado oil
- Peanuts
- Pumpkin seeds
- Walnuts
- Mayonnaise
- Ghee
Fruits (1/2 cup serving only)
- Banana (½ small banana)
- Blueberries
- Cantaloupe
- Grapes
- Honeydew
- Kiwifruit (1 medium fruit)
- Orange (1 small or 2 small mandarins)
- Pineapple
- Raspberries
- Strawberries
- Clementine
- Papaya
- Limes
Vegetables
- Beets
- Bell peppers (yellow, orange, or red)
- Carrots
- Tomatoes
- Collard greens
- Cucumber
- Lettuce
- Radish
- Spinach (raw)
- Summer squash
- Bok choy
- Kale
- Green pepper
- Aubergine
- Potato
- Pumpkin
- Spaghetti squash
Pantry Staples
- Maple syrup
- Almond butter
- Table sugar (white sugar)
- Dark chocolate
- Buckwheat/Corn/Millet flour
- Canned lentils/chickpeas
- Canned tuna
- Soy sauce
- Tahini sauce
- Low-FODMAP, gluten-free flours may be cheaper online than in the store and other specialized ingredients may be easier to locate.*P.S. Look no further for the BEST resources for low-FODMAP diet know-how, starting out, reintroduction and beyond!
Important Considerations for Specific Products
- Coconut Products: Canned coconut cream is unsweetened and can be purchased as actual cream, or if you buy full fat coconut milk and chill it, you can skim the creamy layer from the top of the can and use that in recipes instead. The brands to consider for coconut cream are Trader Joe’s and Native Forest. If you want to use the entire whole coconut milk, then the best flavor is in Aroy-D brand.
- Gluten-Free Products: *Gluten free products, whilst more likely to be low FODMAP, sometimes contain high FODMAP ingredients (such as soy and legume-based flours). Just because a product is gluten-free doesn’t mean it’s low FODMAP. There are many gluten-free breads, crackers and pastas that are still high FODMAP.
- Dairy Products: Regular dairy products may be made ‘lactose-free’ by adding lactase drops 24 hours prior to use (products such as Milkaid, Lacteez, etc).
Tips for Successful Low FODMAP Grocery Shopping
- Plan Ahead: Whenever possible, make a list and plan your grocery shopping ahead of time. This will ensure you buy everything you need to prepare wholesome and delicious meals during the week. Building a grocery list also allows you to stick within a budget for food shopping, which can be helpful while the cost of groceries remains high.
- Read Labels Carefully: The key part of knowing what you can tolerate is reading all the labels so you don’t have any surprises. Be vigilant about checking ingredient lists for hidden sources of high FODMAPs like garlic, onion, honey, and high-fructose corn syrup.
- Shop Online: Low-FODMAP, gluten-free flours may be cheaper online than in the store, and other specialized ingredients may be easier to locate. Consider purchasing items like Authentic Foods GF Classical Blend Flour online.
- Keep a Food Diary: Write down what you're eating and when, and include the symptoms you experience after you eat.
- Consult a Dietitian: If you are missing a specific food or you find that you have cravings for high FODMAP options - ask your dietitian what can be done! There could be low-fodmap alternatives that would be appropriate and help you feel satisfied.
Precautions and Recommendations
A low FODMAP diet isn’t appropriate for everyone. This diet isn’t recommended for those who have a history of disordered eating; those with many dietary restrictions, limited resources or food access; and those who are at risk of malnutrition and unintentional weight loss. It’s recommended to seek medical advice prior to beginning this journey. People with GI issues should be tested for celiac disease. The diet isn’t typically recommended for children, but it can be followed if warranted, under medical supervision and by a trained Registered Dietitian. The FODMAP diet shouldn’t be a trendy “health diet” or for someone looking for “something new,” but rather should be reserved only for those people trying to understand digestive issues to identify the source of their symptoms.
How to Start a Low FODMAP Diet
A traditional low FODMAP diet follows this process:
- Elimination: Eliminate all high FODMAP foods from your diet for 2-6 weeks. Always keep a food and symptom record. It’s helpful to rate your symptoms on a scale of 0-10 daily (10 being the worst). Only eat low FODMAP foods during this time.
- Reintroduction: Reintroduce high FODMAP foods by introducing one FODMAP category for 2 days followed by a 3-5 day “rest” period, then repeat until all categories are trialed. Continue to monitor with the symptom scale and food diary. You’ll be trying to figure out which category causes symptoms for you and how much you can consume.
- Liberalize and Adapt: It’s important for your health that you try to eat as diverse a diet as possible with as many FODMAPs as possible once you’ve discovered which FODMAP categories affect you.
Additional Foods to Avoid
- Vegetables: Garlic, garlic salt, garlic powder, pickled garlic -- avoid entirely if possible. Onions, onion powder, pickled onions -- avoid entirely if possible. Artichoke, Asparagus, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Green and yellow beans, Leeks, Mushrooms, Sugar snap peas, Summer squash.
- Fruits: Fruit can be high in fructose, so it's best to avoid eating a lot of any fruit. Apples, applesauce, apple juice, Apricots, Avocados, Bananas, Blackberries, Canned fruit in fruit juice, Cherries, Dried fruit (raisins, currants, dates, figs, prunes), Fruit juice, Grapes, Lychee, Mango, Nectarines, Peaches, Pears, Pineapples, Plums, Watermelon
- Beans and Legumes: Beans, Black-eyed peas, Chick peas, Lentils, Lima beans, Kidney beans, cannellini beans, Pinto beans, Soy beans, Split peas
- Meat, Poultry, and Seafood: Many marinated or processed meats have high FODMAP ingredients such as garlic and onion.
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