Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free

Are you worried about shopping for low-FODMAP safe foods and wondering what resource to use?  Look no further than right here.

I have a simple way to get all your grocery shopping done, stress free!

Take this list with you and it will be a breeze.

You can shop based on location in the store, and get tips on some of my favorite products 🙂

For other hints,  read my Low-FODMAP Recipe Swaps and Substitutions and Packing for  Low-FODMAP Trip.

And, don’t forget to download my Happy Gut Guide (free) to your phone with all the high and low-FODMAP food lists as well!

I also recommend purchasing the Monash University app, and/or FODMAP Friendly app to help you with allowed serving sizes of all these low-FODMAP foods.

Some other thoughts for your low-FODMAP grocery shopping spree:

• The key part of knowing what you can tolerate is reading all the labels so you don’t have any surprises.  This is SO important
• Plan a little extra time for grocery shopping until you are accustomed to the low-FODMAP foods you can eat
  • You may want to avoid the busiest store hours for your first outing
• If you can, check out your shopping list online first, and order items to be picked up in store if available
• Low-FODMAP, gluten-free flours may be cheaper online than in the store and other specialized ingredients may be easier to locate. I prefer Authentic Foods GF Classical Blend Flour that I buy on Amazon (see What is the Best Low-FODMAP Flour? We had a Bake-Off! for the reasons)
• Be savvy: gluten-free does not necessarily mean low-FODMAP
  • Gluten is a protein, not a carbohydrate (like FODMAPs)
  • Many gluten-free items contain honey, inulin, processed ingredients, fruit concentrates and other high-FODMAP additives
• Just because something is labeled ‘organic’ does not mean it is low-FODMAP (check ingredients)
• Get smart about how to read labels; I have a Low-FODMAP How To Read Labels to help you!

Make sure to check out my other tips and tricks on the Low-FODMAP blog as well as over 550 low-FODMAP recipes…IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have 2 COOKBOOKs ?!

Look no further for the BEST resources for low-FODMAP diet know-how, starting out, reintroduction and beyond! Over 160 low-FODMAP Recipes that have NEVER been published on the blog!

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Dr. Rachel’s Low-FODMAP Grocery Shopping List; Gluten-free, IBS-friendly

LIST WAS PREPARED USING AVAILABLE FODMAP DATA AT TIME OF POSTING*

Fruits and Vegetables

• Bananas
• Blueberries
• Raspberries
• Strawberries
• Cantaloupe
• Honeydew melon
• Dragonfruit
• Durian
• Starfruit
• Grapes
• Kiwi
• Kumquat
• Oranges
• Lemon
• Lime
• Pineapple
• Plantains
• Tomatoes
• Spinach
• Carrots
• Parsnips
• Kale
• Cabbage
• Red peppers
• Green peppers
• Cucumbers
• Ginger root
• Chives
• Potatoes
• Sweet potatoes
• Butter lettuce, Romaine or Iceberg lettuce
• Collard greens
• Bean sprouts
• Green beans
• Eggplant
• Zucchini
• Yellow squash
• Spaghetti squash
• Chili peppers
• Broccoli (heads only)
• Corn (fresh or fresh frozen)
• Yams
• Canned fruits and vegetables:
  • Artichoke hearts
  • Pumpkin
  • Chickpeas
  • Lentils
  • Olives (black and green)
  • Diced tomatoes, pureed tomatoes and tomato paste (make sure no added spices)
  • Bamboo shoots
  • Water chestnuts
  • Baby corn

Herbs (fresh and dried)

Ensure no onion/garlic added to spice blends

• Allspice
• Basil
• Oregano
• Chives
• Dill
• Oregano
• Parsley
• Rosemary
• Sage
• Thyme
• Margoram
• Cinnamon
• Cloves
• Nutmeg
• Ginger
• Cardamom
• Cilantro
• Corianders
• Yellow curry
• Garam masala
• Ancho chili
• Cumin
• Paprika
• Red pepper flakes
• Cayenne pepper
• Turmeric
• Cream of tartar
• Mustard powder
• Sea salt
• Black peppercorns with grinder
• Capers (usually in jars)
• Low-FODMAP Happy Spices Spice Blends (online only)
  • Italian blended seasoning, Taco seasoning, Steak seasoning
• Low-FODMAP Happy Soup Soup mixes (online only)
  • Chicken, Beef and Vegan

Dairy

• Unsweetened almond milk
• Lactose-free milk
• Hemp milk
• Rice milk
• Canned coconut milk and cream
  • This is usually NOT in the dairy section, but is a great substitute for heavy cream in recipes.  Check the Asian food aisle or the canned goods areas.
  • Please note: ‘Cream of Coconut” is NOT the same as Canned Coconut Milk or Cream.  Do not substitute “Cream of Coconut”.   “Cream of Coconut” is a sweet liquid used to make Pina Coladas, and other desserts.
  • 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.  See my low-FODMAP Coconut Whipped Cream Recipe for details. Both work well, but you may be able to find the coconut milk a little easier in stores.
  • The brands I like for coconut cream are Trader Joe’s and Native Forest.  For coconut milk (if chilling, and using the cream) I like Trader Joe’s and Thai Kitchen brand (Trader Joe’s doesn’t even need chilling since the cream is very thick).
  • If you want to use the entire whole coconut milk, then I find the best flavor in Aroy-D brand.  Unfortunately, coconut milk products have a lot of variation, so be careful when choosing, as it will affect the final result of your recipe.
  • Typically the coconut flavor is very subtle, if at all, so it will not be noted in the final cooked product.
  • **Full disclosure, just buying a ‘name brand’ does not guarantee that your whipped cream will whip!  If you are not required to avoid dairy, then opt for heavy whipping cream.  The FODMAP serve size is the same as for coconut cream (the FODMAPs are different though, coconut is excess sorbitol and milk cream is excess lactose); and you don’t have to worry about your dessert not working out!
• Lactose-free yogurt or coconut yogurt
• Lactose-free cream cheese
• Lactose-free cottage cheese
• Butter or vegan margarine (I like Earth Balance)
  • Avoid the vegan margarines with cashews in them
• Cheeses
  • Cheddar, mozzarella, Colby jack, brie, Parmesan, Feta, Swiss, Ricotta, Goat
  • Be aware that shredded cheese blends often contain added onion and garlic

Condiments and Baking supplies

• Low-FODMAP, gluten-free flour blend
  • I like King Arthur brand if buying from store, or Authentic Foods GF Classical Blend if shopping online
• Gluten-free Bisquick baking mix
• Cornmeal (polenta)
  • Try Bob’s Red Mill brand
• Garlic infused and Onion infused olive oil (A staple in many recipes)
  • Infused oils have ALL the flavor, but NO FODMAPs!
  • The garlic, onion and other ingredients are not soluble in the oil, so they do not end up causing GI issues (not the same if you put onion or garlic in a water based liquid and then strain it)
  • You may need to buy these online, or find a special ‘oil boutique’
    • Garlic infused oils are available at Fresh Market stores
    • Amazon.com has several varieties
    • Can also infuse your own- several websites offer step-by-step instructions
• Olive oil
• Coconut oil
• Tamari or soy sauce
  • Tamari is gluten-free soy sauce
• Dijon mustard
• Mayonnaise (I like Hellman’s regular and light)
• Yellow mustard
• Ketchup (no high fructose corn syrup)
• Spaghetti Sauce ( I like Prego sensitive formula and Rao’s sensitive marinara)
• Pure maple syrup
• Peanut butter (natural, salted or unsalted)
• Almond butter
• Sunflower seed butter
• Tahini (sesame seed paste)
• Coconut oil
• Cocoa powder
• Pure strawberry jam
• Marmalade
• Dried cranberries
• Semisweet chocolate chips
• Dark chocolate
• Granulated sugar
• Confectioner’s sugar
• Brown sugar
• Corn syrup
• Pure vanilla extract
• Baking powder
• Cornstarch
• Xanthan gum (if your flour does not have this, you will need to add it for baking)
• Baking soda
• Vegetable shortening
• Baking spray
• Distilled white vinegar
• Apple cider vinegar
• Red wine vinegar
• Rice vinegar
• Tabasco sauce
• Oyster sauce
• Canned coconut milk and coconut cream (see notes above in dairy section)

Nuts and Seeds

Be aware that dry roasted nuts and seeds often have added onion and garlic

• Peanuts
• Almonds
• Pecans
• Walnuts
• Sunflower seeds
• Pumpkin seeds
• Black poppyseeds
• Chia seeds
• Flaxseed meal
• Flaxseeds
• Hemp seeds
• Pine nuts
• Hazelnuts
• Coconut
• Sesame seeds

Breads, Cereals, Pasta and Grains

• Low-FODMAP, Gluten-free Bread
  • I use UDI’s gluten-free white sandwich bread or hamburger buns (I like the buns better)
    • Not all the UDI’s bread products contain low-FODMAP ingredients, make sure to check labels
      • Most of these are not-vegan as they contain egg ingredients
  • These are kept in the freezer section, usually in a gluten-free area
  • Schar’s products are also newly certified low-FODMAP
    • I have used their ciabatta in my recipe for low-FODMAP Maple Cinnamon French Toast Casserole!
    • UDI’s gluten-free pizza CRUST (not the frozen pizzas as those contain other FODMAP additives)
• Corn tortillas and gluten-free flour tortillas (check ingredients to ensure low-FODMAP)
• Rice crisp cereal (I like gluten-free Rice Krispies)
• Corn flake cereal (I like Kellogg’s, note however that it is not gluten-free)
• Toasted O’s cereal (I like plain Cheerios)
• Gluten-free crackers (I like Glutino brand)
• Gluten-free cookies (I like Glutino Chocolate cream and vanilla cream and Gluten-free Oreo cookies)
• Gluten-free pastas
  • I like Ronzoni, Barilla and Jovial brands of gluten-free pastas
  • Le Veneziane is another brand I recently tried that is corn based
  • Ensure your product does not contain added fibers (like inulin), chick pea or other lentil flours, barley, or excess amaranth
  • Combinations of rice and corn flours are usually fine
  • You can find farfalle, penne, rotini, elbow macaroni, linguini, angel hair pasta and wide egg noodles in these brands now!
• Asian style rice noodles
• Rice cakes (plain)
• Potato chips (plain or plain ruffled)
• Popcorn (plain or unpopped kernels)
• Gluten-free pretzels (I like Snyder’s brand, I don’t tolerate the corn fiber present in Glutino’s product)
• Corn Chips
• Raw quinoa and quinoa flakes
• Rice: Brown, White, Basmati, Arborio, Jasmine
  • I love the frozen bags of Jasmine and Basmati rice at Trader Joe’s
• Traditional rolled oats
• Quick oats
• Plain packaged instant oatmeal
• Breadcrumbs- gluten-free, panko is usually good (check ingredients)
• Nutritional yeast
• Protein powder (I like brown rice protein powder- Nutribiotic brand vanilla flavor from Amazon)

Proteins

• Eggs
• Ground beef and steaks
• Turkey and ground turkey
• Pork and bacon
• Chicken
• Shellfish: Scallops, Shrimp, Crab
• Fish: Tilapia, Salmon, Cod, Halibut, Mahi Mahi
• Canned tuna
• Canned salmon
• Deli smoked turkey

Vegan options

• Extra firm or firm tofu
• Tempeh (no added onion or garlic or other high-FODMAP additives)
• Canned chickpeas
• Canned lentils

Beverages

• Black tea
• Coffee
• Espresso
• Green tea
• Honeybush tea
• Peppermint tea
• Rooibos tea
• Cranberry juice
• Club soda
• Vegetable blend juice
• Water

Have fun!  Don’t forget to download the high and low-FODMAP food lists to your phone 🙂