FODMAP Resources & Books

Low FODMAPs Grocery Shopping List (pdf) / FREE

low fodmap shopping list

Free Low FODMAPs grocery shopping list.


Low FODMAP Cooking with Kate Scarlata (pdf) / $10 USD

fodmap cooking

This Monash University reviewed and approved cookbook covers the gamut including:

Breakfast nosh: such as Buckwheat Crepes, High Fiber Breakfast Porridge, Creamy Parmesan Polenta with Eggs and Maple Granola to yummy salads
Fabulous side dishes: such as Kale and Pumpkin Seed Salad, Quinoa Tabouli, Roasted Tomato Caprese and Savory Rice Pilaf.
Family friendly favorites: Mama Mia Meatballs, Asian Chicken Lettuce Wraps, Peanut Sesame Noodles with Sautéed Vegetables and Tofu, Farmer’s Market Frittata and Tandoori Chicken
Delicious sweet treats: such as Oh Yeah Oatmeal Cookies, The Cheeky Monkey Smoothie, Easy Peasy Peanut Butter Cookies and so much more!

There are 47 recipes including a few popular blog recipes BUT the majority are brand spanking NEW! This is an e-cookbook, so you can download, print and get cookin’ right away! 10% of the profits of this cookbook will be provided to Monash University to support FODMAP research!


21 Day FODMAP Friendly Meal Plan (pdf) / $10 USD

fodmap meal plan

This e-booklet contains 3 weeks of delicious menu plans and 14 recipes.   Looking for FODMAP friendly breakfast, lunch, snack and dinner inspiration?  Look no more.  This e-booklet provides simple to prepare menus that will leave your mouth watering and your tummy tame!


FODMAP Education Patient Handouts (pdf) / $85 USD

fodmap education

Dietitians working with digestive health clients and the low FODMAP diet will love these easy to use reproducible patient educational handouts. In one easy to download packet, you will receive 11 reproducible handouts—9 newly designed handouts covering key FODMAP topics along with 2 more: Kate’s most recent FODMAP Checklist and Grocery List.

Topics include:
• FODMAP label reading: a snapshot of food ingredients that are high or low in FODMAPs.
• Reintroduction of FODMAPs: Details the re-introduction challenge phase of the diet and tips on diet therapy after any potential failed challenges.
• Low FODMAP vegetarian diet guidelines including sample menu ideas along with 2 favorite vegetarian recipes.
• Lactose content of foods
• Flavor without FODMAPs: Tips on flavoring your favorite recipes with seasonings safe on the low FODMAP diet.
• Fiber without FODMAPs: List of fiber-rich low FODMAP foods and guidelines for fiber needs
• Menu and snack planning on the low FODMAP diet.
• Simple low FODMAP recipes: a sampling of easy to make recipes including salad dressings, a basic muffin recipe with 3 variations and chicken broth.
• IBS symptom log and tracking sheet
• The low FODMAP diet checklist detailing foods high and low in FODMAPs
• FODMAP grocery list (complementary): colorful one page handout to make grocery shopping easier on the low FODMAP diet.

71 replies on “FODMAP Resources & Books

  • Kathy

    Thank you for these resources and your blog. I am new to FODMAPS just starting today in fact, but certainly not new to IBS. I’ve tried everything to help control it except I really hated the idea of limiting my diet too much. IBS has gotten much worse of late so now I’m game to try this diet (with my doctor’s blessing, showed it to him today).

    Thanks again.

  • Henriette Smith

    Hi Kate,

    Why are there so many conflicting lists concerning Fodmap-food? There are so many different lists and they all foods listed that are ok on one and not ok on the next. It is greatly confusing for a poor soul trtying to figure things out.

    And is there are registry somewhere, that contain all the different foods that has been tested and/or a guidline as to the amount of fodmap they contain?

    • Well Balanced - Food - Life - Travel

      Henriette–The low FODMAP diet is evolving as we speak–and food analysis is ongoing– Food lists vary due to updates in food analysis. For example–initially coconut milk was thought to be a source of excess fructose–but more recent analysis has shown otherwise. There are only 3 major published papers on FODMAP content–by the Monash group–Jane Muir and colleagues. I recommend the Monash University Low FODMAP diet app. New updates will be coming soon from this group–and the app will have them! The low FODMAP diet was designed for the short term–and since FODMAPs have a cumulative effect–removing the major ones is often enough for most people. There remain many grey areas in the diet while food analysis continues–and although it may be frustrating- its the nature of the diet at this time.

  • jessie

    I was wondering what (if any) low-fodmap ingredients I could put in a salad and eat unlimited amounts of? (I like to eat large salads but something about every salad I make seems to upset my tummy)


    • Well Balanced - Food - Life - Travel

      Could be too much roughage for your digestive system…especially if you tend to have a fast moving intestine. And since most veggies have some FODMAPs–overdoing portion size ups the total FODMAP load…and can be problematic for some. Personally, I could never do a large salad–stick with smaller servings.
      I recommend a scoop of rice or quinoa on the bottom of the salad–fills you up and easy for most to digest–top with baby spinach or kale (micro greens seem better tolerated) and other low FODMAP veggies. Baby spinach is pretty low FODMAP –so you could try 2 cups and assess tolerance. BUT as I always say….try to work with a registered dietitian to help provide an individual approach to your nutrition plan.

  • Vicky

    Is there any way you could email me a copy of the Low-FODMAP diet grocery shopping list?? As my phone won’t let me download it and I don’t have a PC. Thanks so much Vicky

  • Carol Messick

    I’m wondering if dates are FODMAP friendly? I usually eat Lara Bars as a snack but have just been put on the FODMAP diet and can not find anything about whether or not dates are ok. Thank you!

      • Carol Messick

        I must have over-looked them on the list… thank you so much for a quick response and for all this wonderfully helpful information on low FODMAP diet. Very appreciated!

  • Victoria

    I’m despartely seeking help finding a Dr. that can help my husband. He is a young 60, very fit but, does have atrial fiberlation. This been under control for over 10 years.

    After 16 months and nearing 80 tests they “think” it is SIBO. The diagnosis is most recently being based of of the breath test which show the Hydrogen off the charts for bacteria. About the same time he developed ED. Don’t know if this could be a factor possible side effect of the problem.

    He has taken a round of the Ribofaxin with no changes in symptoms at all. The Dr. has now sent a RX of same for 30 days.

    I started a Gluten Free diet for him approx 10 mths ago and also cut out all dairy. This has had little impact.

    He has Cronic diarrhea and is to the point of uncontrollable particularly at night.
    Even taking Lomotil has minimal effect when he takes it ( which he will only take in extreme bouts) since he avoids taking any meds.

    I am now to the point I am looking into taking him to the MAYO. Clinic in MN. Do you have any suggestions? Also do you have any Dr’s name at MAYO that I may be able to contact for a resolution to this situation?

    Thank you for all your time and efforts. I appreciate any and all help sent our way.

  • Willlow

    Have come through to your website after your interview with Crystal (and my neuroGI recommended a low GP diet for gastroparesis too!) Can you please tell me how many of the recipes in the cookbook feature in the meal plans and vice versa? I’m wondering how much duplication there is.


  • Willlow

    Thank you. Do you use a lot of branded products in the plan and the recipe book? Obviously we can get different products on this side of the pond.

  • Jennifer Dickenson

    I can not seem to download the grocery list. Can you please email me the file? Thanks, Jennifer

  • Adele

    I have seen that Stevia is OK but avoid any sweeteners endeing in -ol, however I see Stevia listed as Steviol Glycoside so now I ma confused

  • Melinda

    Hello, Kate. Thank you again and again for sharing your expertise about IBS and FODMAPs with us. I was wondering if Lundberg Organic Cinnamon Toast rice cakes are FODMAP friendly. The ingredients are whole grain brown rice, evaporated cane syrup, cinnamon sugar topping (evaporated cane syrup, cinnamon, allspice), sea salt, caramel flavor, and cinnamon flavor (all organic). Is there anything listed that is not appropriate? Thank you for your help!

  • Hanna

    In April you said “The low FODMAP diet was designed for the short term.” But, it seems I will need to avoid these forever. Whenever I add back in a FODMAP food I get sick pretty fast.

    • katescarlata

      Hi Hanna, If you develop symptoms or fail to add back any of the FODMAP containing foods–it might be time to check for small intestinal bacterial overgrowth–this is a breath test. Or you may have an overlapping additional food sensitivity. Some individuals also need to remove gluten, dairy or chemicals found in foods. This is a good time to work with your GI doctor and a dietitian to help you navigate what would be the next best steps for you.

  • Traci Wiggles

    I have recently been diagnosed with SIBO and over past year lost 40 lbs…I have started antibiotic therapy but desperately need to gain weight. Are nutritional supplements like “Ensure” fodmap safe?

    • katescarlata

      I don’t know for sure. I can tell you that Boost seems well tolerated with my clients that have wanted to incorporate a nutritional supplement into their diet.

  • Kat

    Hi Kate,
    I am confused because my GI gave me a FodMop guide and coconut products are on the avoid list. On this FodMop shopping guide I see coconut on it. Can you clarify? Also, I am confused as to why hard cheeses like cheddar are ok yet you can’t have products with milk in it. My understanding has always been that harder/aged cheeses are harder to digest than soft, young cheese like feta, goat cheese, etc. Am I wrong? Do the hard cheeses contain less lactose? Thank you!

  • Jeanne Bartlemay

    I have been diagnosed with SIBO and suspect IBS/C. Have tried going gluten and dairy free (no help) and GAPS. Now am trying to cut out fodmaps. Like others, I’m confused by contradictory information on avoid/acceptable food lists.

  • Anna

    Hi Kate,

    I’m ready to start the challenge phase and would like some detailed information on how to go about it. Is purchasing the “FODMAP Education Patient Handout” my only option or is there something less expensive?

    Thanks, as always!

  • Rebecca

    Hi Kate, I see almond butters on your list, but my husband is allergic. He has been REALLY supportive in my journey for healthier eating and symptom relief so we try and support each others ‘issues’ and find acceptable household alternatives. Is cashew butter acceptable? He can eat cashews. I know that they technically are a fruit so maybe that is why they are not on the shopping list?

  • Janice

    I am new to the FODMAP diet and not even sure if it will work for me. I have IBS-D and can barely leave my house. My gastro doctor said to do a gluten and dairy free diet. When that didn’t work she said to do the FODMAP diet. I went to a Naturopath for the first time ever and she said to do gluten, dairy and sugar free diet. I am going crazy trying to figure out what to eat. So I have decided to focus on the FODMAP diet. The Naturopath also put me on 6 caps a day of Oregano Oil and probiotics. I am sitting here with gut pain, not intense but still uncomfortable. Please let me know what your opinion is on the FODMAP diet helping me and also on the Oregano Oil capsules. I would very much appreciate it. Love your website and all the information here!!

    • katescarlata

      Hi Janice, I can’t really provide individual health care advice in a blog setting–it would not be good practice. I do see patients that have yeast infections along w/ their IBS–but I don’t believe this is as common as some believe. I think it’s generally a good idea to do one change at a time when possible –to see what is helping and what isn’t . I would be sure you have been tested for small intestinal bacterial overgrowth–via lactulose breath test–but note this test needs to be done off probiotics.

      • Janice

        Thank you for your reply! After today I don’t think this diet is going to work for me unfortunately. I will continue to keep an eye on the FODMAP but I cannot eat some of the foods. I am very discouraged at this point as I have been suffering for 35 yrs. But I am determined to figure it out!!! Thanks again!

  • Jane

    Hi Kate ~

    it’s been three months for me on low FODMAPS, and it’s clearly helping!

    I still search for ok foods at various groceries. Would love to add back soy-milk (I am ok with Tofu) but wonder which US brand uses an ok soy product?

    And we are thankful to you, Kate!

    • katescarlata

      Jane—the only soy milk that looks suitable for the low FODMAP diet that I have seen in the US is 8th Continent. It is not made with the whole soybean–which all the others seem to be. In the NorthEast–it’s located at Stop ‘n Shop.

  • Nicole @ Fitful Focus

    Hi Kate,
    First of all, I am SO happy to have found your site. I have been struggling with severe tummy troubles for years and have a number of food allergies (lactose, wheat, soy, corn, peanuts), and am hoping watching my FODMAPs will help. I am a big smoothie lover, and while I know I’ll have to watch out for the amounts of fruits I add to them, I was wondering about protein powders. I have listed a few of my favorite protein brands and ingredients below and am wondering if you could tell me if any of these are ok (or if there are any brands you’d recommend). Thanks in advance!
    1) Vega Sport Vanilla: Pea Protein, SaviSeed, Sacha Inchi Protein, sprouted Whole Grain Brown Rice Protein, Alfalfa Protein, Digestive Enzyme Blend including Protease (plant and bacterial), Aminopeptide, HemiSEB (Amylase, Pectinase, Phytase, Hemicellulase), Natural Vanilla Flavor, Stevia Extract

    2) Chocolate Vega One: Complete protein blend (pea protein, SaviSeed [sacha inchi] protein, hemp seed protein, sprouted whole grain brown rice protein), Omega 3 EFA Blend (flax seed, chia seed), Green Blend (chlorella [cracked cell, high CGF], alfalfa [grass], spinach [leaf], broccoli [floret], kale [leaf]), Antioxidant Blend (grape seed extract, maqui berry, goji fruit, acai berry, pomegranate seed, mangosteen fruit), Probiotic Blend (lactobacillus acidophilus La-14, Bifidobacterium bifidum Bb-02), Digestive Enzyme Blend (Protease [plant and bacterial], aminopeptidase, HemiSEB [amylase, pectinase, phytase, hemicellulase]), Organic gelatinized maca root, Inulin (from chicory root), natural Dutch cocoa powder, natural vegan chocolate and cocoa flavors, xanthan gum

    3) Quest Vanilla Milk Shake – Protein Blend (Whey Protein Isolate, Micellar Casein), Natural Flavors. Contains less than 2% of the following: Cellulose Gum, Sunflower Lecithin, Steviol Glycosides (Stevia), Salt, Carrageenan, Sucralose.

    4) Plant Fusion Cookies n Cream – PlantFusion™ Amino Acid Infused Protein Blend:
    (Pea Protein Isolate, Artichoke Protein, Organic Sprouted Amaranth Powder and Organic Sprouted Quinoa Powder) Providing 4,500 mg BCAAs (L-Isoleucine, L-Leucine and L-Valine) and 3,350 mg L-Glutamine
    21,000 mg †
    PlantFusion™ Proprietary Enzyme Blend:
    Bromelain and Alpha Galactosidase with other naturally occurring enzymes.
    Other Ingredients: Fructose, Cocoa, Natural Cookies and Créme Flavor, Glycine, Stevia, Silica, and Natural Flavor.

  • Kathy M

    Hi Kate, I am attempting to follow the FODMAP diet and have some questions that I thought maybe you could answer. Not many have heard of this diet in the state I live in and my dietician as been researching things for me, however It I thought maybe I would ask a couple of questions. Do you is there any FODMAP approved gum like Glee Gum (cinnamon or bubblegum flavored)? The ingredients in he cinnamon gum are Cane sugar, glucose, gum base, (contains natural chicle), rice syrup, natural cinnamon flavor, gum arabic, red beet color, resinous glaze, beeswax and carnauba wax. Is there any website that is good to use to order FODMAP approved candies? I have seen conflict information in my research regarding the use of onion powder and garlic powder and corn syrup, some say the use of onion powder and garlic powder and corn syrup are ok, however some say it is not ok. Is onion and garlic powder ok and corn syrup? If not what is a good substitute for the onion and garlic? The corn syrup would not be High Fructose Corn Syrup. Thank you.

    • katescarlata

      Kathy, onion and garlic powder are currently NOT allowed on the low FODMAP diet. Originally, the thought was they were okay–but they are indeed a source of FODMAPs. Corn syrup is a bit of a grey area. I do allow plain corn syrup–but encourage my patients to minimize portions of foods that contain it and base most of their diet on natural whole foods. High fructose corn syrup is a definite NO…but plain corn syrup–by definition shouldn’t be a problem–but some foods that have been tested that contain plain corn syrup have been shown to have FODMAPs…SO —more testing of the various corn syrup varieties needs to be done! With that being said, there are so many foods in the US that contain corn syrup–and many of these are well tolerated by my clients…so I allow in reasonable portion.

  • Chris

    Hi Kate, I have IBS and Fructose Malabsorption issues. I downloaded the Monash app and have gone through the foods list. I know I can’t eat fructose, not sure about Oligos and Polyols. Not sure how to find out either. Some of the ffods on your list contain some of these ingredients, so I get confused as to what I should or shouldn’t eat. Should I first try and avoid all items with Oligos, Fructose and Polyols?

    As an example, I have read that tomatoes are an issue and other places they are fine. The app says they are OK, so I have been avoiding spaghetti sause, can I just make my own without garlic and onions? or should I try eating plain tomatoes first? Is there a difference between cooked and raw tomatoes?

    Same with Garlic, says don’t eat but that garlic infused oil is ok? So if I make my own infused oil and throw the garlic piences away, should it be fine? that is confusing since the oil will contain garlic flavor but not actual pieces.

    Thanks for any help you can provide, I’m in NJ, otherwise i would schedule an appointment, unless you do remote consultations 🙂

  • Christine

    For others wondering – My Canadian packages of Almond and Pecan nut thins have “natural butter flavour (contains milk)” on their ingredient list. The customer service rep says this is from buttermilk but still does not contain lactose, gluten or casein.

  • Dawn Halstead

    Which resource do you recommend to help me get started on the fodmap diet, with the elimination diet to begin and how to progress through it? Thanks?

  • Lyndis

    Hi Kate
    Thank you for all the information generously provided.
    I live in Australia and have the Monash FODMAPS App.
    One thing I am not clear on and have Googled to no avail is;
    Are the servings noted in the app, total daily servings or per meal servings or per one serving at one time eg lactose free milk total serving 1C per day, meal or include snacks?
    This most be noted somewhere but I have been known for missing the obvious!
    Kind regards and thanks

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  • Shanon Gale

    Hi Kate,

    I have purchased the Monash app; it’s very helpful for identifying foods that are okay. However, I went through the whole app, and I couldn’t seem to find any info regarding overloading by combining acceptable amounts of individual foods. E.g., if I take acceptable amounts (or less) of lettuce, pepper, cucumber, green onion (green part only), carrot, zucchini, tomato, and walnuts and combine them into a salad, couldn’t I still be overloading?

    Is there any resource for direction on this?
    Thank you, in advance for any guidance!

    • katescarlata

      Shanon–there is not a resource available for what you are looking for… I had thought that this would be the direction of the diet–that we’d all have access to the FODMAP composition of foods–and calculate suitable meals. Unfortunately, published food data and FODMAPs is too limited to really address the diet in that manner. I can tell you that my patients–more often than not–can eat a medium size salad with all of the low/green lighted produce without an issue. Remember protein rich foods such as meat, chicken and fish–on their own have no FODMAPs and there is no FODMAPs in rice. So eating a balanced meal is key to feeling full and nourished without overdoing the FODMAPs more commonly found in some produce, some grains such as wheat, barley and rye-and legumes.

  • Lucia Copland

    I finally figured out that Trader Joe’s Garlic “flavored” olive oil contains FODMAPs. So I am going to switch to Boyajian Garlic INFUSED olive oil, as you recommend. Boyajian has a product called Scallion Oil listed under their infused oils. The web site has no other information. If the Scallion Oil is truly an infused oil, it should be safe, right?

  • Shari

    Hello Kate,

    I’m looking at trying your diet but I’m have a problem with the first phase. You rely heavily on the smoothies. However I cannot stand the taste of yogurt, is there an acceptable swap I could make? Thanks.


  • Nancy

    I need to get back on track to eating. Was diagnosed also with diverticulitis on 4/16 and still can’t keep things in. Any recommendations on how to slowly get back to where I should be so I can start the above. I was just eating English muffin, and eggs, cereal – that wasn’t helping – so I gave up the bread, now I have just eggs, gluten free cereal, banana – added chicken last night – yeah so far so good.

    • katescarlata

      Nancy, I recommend working with a registered dietitian to help sort out food intolerances. Everyone is a bit different. A dietitian can apply a personalized approach for you.


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