Your Low FODMAP Shopping List

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.

[accordion open_first=”yes / no”]
[accordion-item title=”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[/accordion-item]
[accordion-item title=”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[/accordion-item]
[accordion-item title=”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[/accordion-item]

[accordion-item title=”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[/accordion-item]

[accordion-item title=”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)[/accordion-item]

[accordion-item title=”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[/accordion-item]

[accordion-item title=”Alcohol (Natural gut irritant regardless of being low in Fodmaps)”]Beer, Gin, Vodka, Whiskey, Red Wine, Sparkling Wine, Sweet Wine, White Wine, Dry Wine[/accordion-item]

[accordion-item title=”Meat, Fish & Eggs”]Bacon, Beef, Chicken, Eggs, Fish, Kangaroo, Lamb, Pork, Prawns, Salmon, Sardines, Tuna (canned or fresh)[/accordion-item]

[accordion-item title=”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[/accordion-item]

[accordion-item title=”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.[/accordion-item]

[accordion-item title=”Spreads”]Almond Butter, Strawberry Jam, Peanut Butter, Vegemite.[/accordion-item]

[accordion-item title=”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[/accordion-item]

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!