Low FODMAP Grocery List: Updated!

Hey there, Friends!

And now….drum roll….here is my latest creation. I updated my one page low FODMAP grocery list!  I have been meaning to put together a cute (of course) and up-to-date (important) list of foods to help guide you at your local grocers…and finally I got it together!

My daughter Chelsea put her finishing touches and here it is:

truefinal groceryposter_jan2016

CLICK HERE for PDF printable copy. Be sure to hit ‘fit to page’ when printing for best results.

For dietitians in practice, this is a great handout to share with your new FODMAPers.

I hope you like it and find it useful on your low FODMAP shopping trips and journey. I added some manufactured food products that appear low FODMAP per ingredients listed and my patient’s experiences.  Do note: these food products have not been officially FODMAP tested.

For additional brandname recommendations, feel free to check out my Pinterest board, titled: FODMAP kitchen, found here.  {Not all of my Pinterest boards are low FODMAP oriented…but many are so check them out!}

And as an important side note: thank you so much for the many heartfelt and kind comments left on my last post. I truly appreciated them all! Thank you. Thank you.  xx

For health professionals:   On Feb 26, 2016 from 9-3, in Boston, Massachusetts, I will be hosting a digestive health conference.

If you are interested in earning 5.5 CEU (dietitians) and learning the most up to date information about the low FODMAP diet, small intestinal bacterial overgrowth (SIBO),  diet and the gut microbiome, join me, Dr. William Chey (will provide a comprehensive overview of diet and functional gut symptom exacerbation) and Dr. Mark Pimentel (will be Skyped in to discuss the latest on SIBO) for an informative seminar.

To learn more and register, click here.  This program has been sponsored by Nestle Health Science and District Hall.

22 replies on “Low FODMAP Grocery List: Updated!

  • Wendy Zuckerberg

    Thank you for including brand names! You’ve alerted me to some new and exciting prepared foods that I can add to my diet.

  • Nancy

    Thank you so much for the Grocery List! This is a very handy resource. Please tell your daughter she’s very artistic, too!

    • katescarlata

      Maureen, I have only seen info on butternut–which meets the low FODMAP criteria for JUST 1/4 cup. So a taste is fine–but not too much! Servings size of 1/2 cup or more is a source of GOS and mannitol. Not sure about other winter squashes.

      • Lisa

        According to the Monash U app, 1c of cooked sphaghetti squash is low fodmap… but not sure if that’s considered a winter squash!!? 😉 Based on a picture the app has under “squash” Paddy Pan is also low fodmap – no amount restrictions. That said…don’t know – is the app updated consistently? Thanks!

      • katescarlata

        The app is updated fairly regularly considering the amount of work it takes to analyze food and then translate the info into the app. Not sure if spaghetti squash is considered a winter squash. Paddy Pan –I believe is a summer squash.

  • Diane

    Are you able to tell me whether fresh dates are FODMAP friendly? So many uncooked slices are based on dates, but I am not sure whether these are permitted on the FODMAPs regime, much as I love them!

    • katescarlata

      Diane, I have not seen data that differentiates fresh dates from dried. Monash Uni low FODMAP app—-which is a GREAT resource lists dates as high FODMAP–source of fructans.

  • michelle lynch

    Hi Kate

    I was wondering if I can use a natural sweetener called Natvia. The ingredients are Sweeteners (Erythritol,Organic Steviol Glycosides 0.78%),Natvriol™ (Erythritol, Organic Steviol Glycosides 0.62%).

    Also can you recommend any protein powders that are suitable on a low fodmap diet?


    • katescarlata

      Erythritol is a bit tricky—it is not a FODMAP per se–but in the presence of fructose it appears to exacerbation fructose malabsorption. So, products with erythritol consumed with fructose might exacerbate symptoms. Another example is a US product Truvia–which has stevia and erythritol together—-I tell my patients to avoid this product when consuming foods w/ fructose (as in making a fruit smoothie).

  • Michelle Lynch

    Sorry Kate, I meant to add that I had found a protein powder in Australia that is apparently low fodmap (according to their website). Its the Healthy Chef pure native WPI. The vanilla flavour’s ingredients are native whey protein isolate, natural vanilla flavour, vanilla bean and stevia. The chocolate flavour has alkaline cocoa added. Do you think this powder would be suitable? Could I use it while still on the elimination phase?


  • Linda

    Hi Kate,
    I wanted to thank you for all the information you have on your web-site about the Low Fodmap Diet. The first time I went shopping it took me almost 2 hrs, I got into the car with only a few things, and just started crying. Everything seemed to have wheat, onion and garlic in it. I am 60 years old and my whole life changed in one day. In late September I was in the hospital with a “pancreatitis attack.” After 2 months of pain, lots of tests that showed everything was fine (happy about that), but still lost 37 pounds in 2 1/2 months as everything I ate went right through me. I was feeling desperate when the test all came back negative, but I knew something was wrong with me. My Breathe Hydrogen test was o.K. but my gastroenterology doctor thought the Low Fodmap Diet would be good for me. I have been on it for three weeks and already feel so much better! So I want to thank you for your website; it has helped me so much!

  • Lisa

    I just want to thank you for your wonderful website; the information and recipes here are a great resource!
    I do not have Celiac, but suffered permanent damage to my entire digestive system from radiation treatments I received to treat colon cancer (10/07).
    Even though I take medication to prevent painful spasms from the severe, chronic colitis I must deal with, I was still having a terrible time with gas, etc. each time I ate, so I, literally, couldn’t eat anything if I wanted to go out!
    Thankfully, when my (adult) daughter was sent to a Dietician for IBS issues, she received the FODMAP diet, and told me about it.
    I do not seem to have an issue with gluten, but the rest of the diet has really changed my life! I can now eat any time, regardless of my schedule, and even attend evening events, if I am really careful. I still can’t work, and do spend hours most nights dealing with my damaged system, but my quality of life has improved immensely, and your site is a terrific resource for recipes and up-to- date information.

  • Terri

    Hi. I’ve looked at these FODMAPs before, but have some questions. What if you have IBS, severely lactose intolerant, caffeine intolerant, history of an ulcer, have to stay away from MSG, all Artificial sweeteners, BHT, BHA, milk protein intolerant, told not to eat anything with seeds, nuts, tty to stay away from white bread, white rice, white potatoes…sweet potatoes hurt me….so does lettuce, broccoli, cauliflower, some beans, etc. I’m at a complete loss! Need help! Everything hurts my stomach! 🙁

  • Jill

    I’m looking for a low FODMAP margarita mix or recipe to make my own. Any suggestions? Two potential ones I have come across are Powell & Mahoney Cocktail mixer and Master of Mixes Mixer Lite.

  • michaela

    Hi Kate
    Do you have any idea if Monk fruit is low fodmap? i know it is not a popular fruit, so it may not have been tested, but i thought i would ask! thank you!

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