PPN
03 5974 1011

Blog

Your Low FODMAP Shopping List

By Kristen Adams No CommentsPosted in Blog

Are you following a low FODMAP diet or know somebody that is?

Trialling a low FODMAP diet for two to six weeks can be a helpful way to control unpleasant gastrointestinal symptoms associated with Irritable Bowel Syndrome (IBS) and identify potential trigger foods; however, it can also be quite overwhelming and confusing, especially when it comes to supermarket shopping.

To make things easier for you, our PPN dietitians have compiled a low fodmap shopping list to save you time and worry next time you are at the supermarket.

Following this guide will ensure you have a trolley full of nutritious ingredients and products that will help to keep those tummy troubles at bay whilst helping you to achieve a balanced and well-rounded diet. Just click on the category below to find out more.

Grains

Bakers Delight LowFODTM  Bread, Spelt Bread, Gluten-free Bread, Sourdough Bread, Corn Tortilla’s, Gluten-Free Corn Flakes, Quinoa, Rice (Brown, White, Red, Black), Oats, Arrowroot or Buckwheat flour, Corn Flour, Gluten-Free Flour, Teff Flour, Tapioca Starch, Oat Bran, Rice Bran, Millet Kernals, Rice/Vermicelli Noodles, Chickpea Pasta, Nutritional Yeast, Gluten-Free Pasta, Pearl Barley, Polenta, Wonton Wrappers

Vegetables

Alfalfa Sprouts, Artichoke Hearts, Rocket, Eggplant, Bamboo shoots, Bean Sprouts, Red Capsicum, Bok Choy, Whole Broccoli (Stalk + Head), Cabbage (Common & Red), Wombok, Collard Greens, Cucumber, Fennel Leaves, Kale, Lettuce, Oyster Mushrooms, Parsnip, Sweet Potato, Potato, Radish, Silverbeet, Squash, Spinach, Tomatoes, Turnip, Witlof, ½ cup Zucchini, Canned Corn, Edamame, Gherkins (in vinegar), Olives, Japanese Pumpkin

Fruit

Unripe Bananas, Cantaloupe, Cumquats, Dragon Fruit, Red Grapes, Guava, Kiwi Fruit, Lemon, Lime, Mandarin, Mangosteen, Orange, Passionfruit, Paw Paw, Pineapple, Rhubarb, Starfruit (Jackfruit), Strawberries, Dried Coconut

Dairy Products/Alternatives

Most cheeses, Cream, Lactose-free Milk, Lactose-free Yoghurt, Almond Milk (Sanitarium So Good), Soy Milk (made from Soy Protein – Sanitarium So Good), Hemp Milk, Macadamia Milk, Rice Milk, Coconut Yoghurt

Pulses, Tofu & Nuts

Chestnuts, flax/linseeds, LSA Mix, Macadamia’s, Brazil Nuts, Peanuts, Pecans, Pine-nuts, Chia seeds (black and white), Hemp seeds, Sunflower seeds, Walnuts, Pumpkin Seeds, Sesame Seeds, Canned Lentils (1/2 cup), Mung Beans, Quorn Mince, Tempeh, Tofu (firm or plain)

Beverages

Coffee (made with Low FODMAP dairy alternatives), Brown Rice Protein, Cacao Powder, Creamer Powder, Pea Protein, Spirulina, Wheatgrass, Kvass, Cranberry Juice, Black Tea, Dandelion Tea, Green Tea, Peppermint Tea, Rooibos Tea

Alcohol (Natural gut irritant regardless of being low in Fodmaps)

Beer, Gin, Vodka, Whiskey, Red Wine, Sparkling Wine, Sweet Wine, White Wine, Dry Wine

Meat, Fish & Eggs

Bacon, Beef, Chicken, Eggs, Fish, Kangaroo, Lamb, Pork, Prawns, Salmon, Sardines, Tuna (canned or fresh)

Fats & Oils

Butter, Diary Blend, Margarine, Mayonnaise, Avocado Oil, Canola Oil, Coconut Oil, Garlic-infused Oil, Olive Oil, Extra Virgin Olive Oil, Peanut Oil, Rice Bran Oil, Sesame Oil, Sunflower Oil, Vegetable Oil

Condiments

Wasabi Paste, Chives, Basil, Bay Leaves, Coriander, Curry Leaves, Dill, Lemongrass, Mint, Parsley, Sage, Rosemary, Tarragon, Thyme, Chilli, Watercress, Mustard, Capers, BBQ sauce, Fish Sauce, Horseradish, Miso Pasta, Oyster Sauce, Soy Sauce, Sweet & Sour Sauce, Tamarind Pasta, Tomato Pasta, Tomato Sauce, Apple Cider Vinegar, Red Wine Vinegar, Rice Wine Vinegar, Worcestershire Sauce, All Spice, Cardamom, Cinnamon, Cloves, Cumin, Curry Powder, Fennel Seeds, Five Spice, Nutmeg, Mustard Seeds, Paprika, Pepper, Saffron, Star Anise, Turmeric, Vanilla Bean.

Spreads

Almond Butter, Strawberry Jam, Peanut Butter, Vegemite.

Miscellaneous

Oatcake Biscuits, Corn Chips, Plain Potato Crisps Cruskits, Popcorn, Pretzels, Rice Cakes, Rice Crackers, Rusk’s, Dark Chocolate, Instant Jelly, Stevia, Sugar, Maple Syrup, Rice Malt Syrup

For further information (and if you have a smart phone of course), we recommend downloading the Monash FODMAP App for an on-hand referral tool while out and about!

About The Author

Kristen Adams is an Accredited Practising Dietitian and Accredited Nutritionist, who graduated with a Bachelor of Nutrition and Dietetics from Monash University, in 2013. She is a member of the Dietitians Association of Australia (DAA), which involves undertaking yearly professional development, to further enhance her nutrition knowledge and skills. Kristen is a firm believer of the motto ‘practice what you preach’ and endeavours to inspire her clients to achieve their personal health and nutritional goals, while providing them with the necessary support throughout their journey. Having previously worked at the Austin Hospital, Kristen has a strong interest in clinical nutrition, working within the hospital setting at Peninsula Private and Beleura Private Hospital. She is also based at numerous private practice clinics across the peninsula, working in conjunction with PACE Health Management and Melbourne Bariatrics. Her specialist areas include weight management (both general and bariatric), working alongside bariatric surgeon Mr Geoffrey Draper, where she provides dietary advice for clients pre- and post-weight loss surgery (gastric sleeve, gastric bypass and lap-banding). As well as diabetes management (including insulin dependent), heart disease and gastrointestinal disorders (including food intolerance and irritable bowel disease). She has a personal interest in body sculpting, assisting athletes with their nutrition and meal plans in the lead up to competitions, as well as endurance sports, in particular triathlons.