Low FODMAP Shopping Guide

First, new to low FODMAP? read this first.

A low FODMAP elimination can be daunting at first, because there are a lot of teeny tiny ingredient labels to read, and lots of details. I’ve had so many clients ask about finding a simple and quick way of finding the essentials, so I’ve put together this list. I’ve linked on Amazon when possible for convenience. I’ve also listed local stores in the NoVA area if that’s more convenient. If links are broken, please let me know!

Please note: these products appear FODMAP friendly based on their ingredients. Most have not been specifically tested (except where noted with a ^)

Best NoVA area local stores for low FODMAP foods: Trader Joe’s, MOM’s Organic Market, Wegmans, Whole Foods. In Maryland, Roots is an awesome option, and Yes Market has great options in DC. However, some Giant & Safeway stores are now carrying a wider range of options, too. *please note, this post does contain affiliate links*

Low FODMAP cookbooks below:

FODY Foods BBQ, Salsa, rubs, bars, etc

FODMAPPED–Sauces

Cereals:

• Eden Brown Rice Flakes Hot Cereal
• Erewhon Corn Flakes
• EnvironKidz Gorilla Munch
• Kashi Heart to Heart Oat & Blueberry clusters cereal <–NOT GF
• Oatmeal, sweetened with maple or sugar (certified GF, if needed)
• Quinoa Flakes–Ancient harvest
• Cheerios–Original, multigrain, frosted (most stores). I’m not a fan for anyone with Celiac

Protein powders:

• Rice protein powders: Nutribiotic vanilla, plain and berry, Jarrow Rice Protein,  Naked Rice
• Whey: Biochem 100% Whey Protein Powder: vanilla, chocolate, natural; Unjury unflavored
• Egg White: NOW or Jay Robb unflavored
• Protein drink: Pronourish^— now at most stores (Safeway, Giant, etc.)

Flours/baking/mixes (use fodmap friendly ingredients!). Most gluten-free flour mixes are FODMAP friendly. Exceptions are is Cup for Cup and Pamela’s, which use milk protein powder, which is NOT FODMAP friendly.

• Betty Crocker GF Cookie Mix, Brownie Mix (cut brownies SMALL!)–most stores
• Bisquick Gluten free Pancake and Baking Mix–most stores
• Chebe cinnamon roll or focaccia mix–MOM’s, Wegmans
• Jules’ All purpose–MOM’s, and available in many stores in MD, too.
• King Arthur GF Multi-purpose
• Namaste Perfect Flour, Waffle and Pancake Mix, Brownie Mix, Blondie Mix, Muffin Mix–MOM’s, Wegmans

Pre-made meals:

Fodmapped!^ tested fodmap friendly. At some local Wegman’s

• Butter Chicken
• Red & Green Curry
• Sweet Chili w/ basil and lemongrass
• …and more.

Pasta:

Most gluten-free pastas are FODMAP friendly, with the exception of bean pastas, and can be found at almost all grocery stores. A few brands people particularly like:

• Jovial
• Ancient Harvest
• Barilla
• Tinkyada

Earth Balance Vegan Mac & Cheese: Wegman’s, Whole Foods

Pasta Sauce:

• Cento–found locally at Shopper’s–read label carefully, some have garlic & onions
• Fody^–now at Wegman’s in Alexandria (not Fairfax)
• Rao’s Homemade Sensitive formula-can be found locally at many stores
• Nello’s Sauce–Lavender –at Whole Foods

Salsa!

FODY^ Salsas

Pineapple Tangerine Salsa--at Target–I could not find it online for ordering (thanks, Katelyn!)

Condiments:

Most regular soy sauce is FODMAP friendly. If gluten-free soy sauce is needed, try San-J, Braggs, or La Choy

• BBQ sauce from FODY
• Bell’s seasoning
• Casa de sante has a range of spice blends, including Mexican, BBQ, Indian Spicy, etc.
• Cholula hot sauce
• Garlic infused oil (many brands)–FODY at Wegmans Alex/Woodbridge
• Hellman’s Real Mayo, Hellman’s Mayo with olive oil,  Hellman’s light mayo, Primal Kitchen or  Dukes Real Mayo (note–many other regular or lite mayos, like Kraft, Spectrum,  etc. have FODMAP ingredients, like garlic or onions)
• Mustard: Annie’s, Grey Poupon
• Organic Harvest Jalepeno Pepper or Habenero Pepper Sauce–at Wegman’s
• Trader Joe’s Jalapeño.

Herbs and spices:

• PLAIN, single ingredient, like basil, oregano, rosemary, thyme, dill
• Bell’s Seasoning
• Black’s BBQ original dry rub
• Hot Shot Pepper Blend-– Mc Cormicks
• Old bay seasoning

Veggies:

Roasted peppers–

• Trader Joe’s–some have garlic so double check
• Mediterranean Organic

Broth:

• Cauldron Broths<–designed for SIBO/gut health
• Pacific Bone Broth, Unsalted, Chicken or Turkey (I have found this very difficult to find at local stores)
• Progresso Tuscan Chicken Broth
• Savory Choice Chicken, Turkey and beef–at Trader Joe’s
• Cento–found locally at Shopper’s

Snacky stuff–chips, crackers, etc.

• Plain potato chips(check ingredients)
• Plain tortilla chips (check ingredients)
• Plain popcorn (check ingredients)
• Plain rice cakes (check ingredients)
• Lundburg Farms, sea salt–not all varieties
• Rice Works, sea salt chips–not all varieties
• Original Popchips–sea salt & sea salt & vinegar flavors –many stores

Crackers:

• Blue Diamond Almond nut thins–Hint of sea salt, almond or pecan–Giant/Safeway, Wegman’s, etc.
• Crunchmaster’s Originals–multigrain sea salt, crisps–original and sea salt
• Mary’s Gone Cracker’s, original, super seed, or black pepper–most stores
• Lundberg Farm’s Brown rice snaps—thin stackers
• Van’s Multigrain Crackers

Granola Bars/protein bars

• Bobo’s Oat bar–coconut or PB–MOM’s, Roberta’s
• Fody bars^:dark chocolate & sea salt, almond & coconut–at Wegman’s
• Happy Bars^ (only via their website)
• Go Macro Sunbutter & Peanut Butter bars–at TJ’s, Roberta’s, MOM’s, etc.
• Nature Valley PB Crunch Granola Bar–(not gluten-free) @ Giant, Safeway, etc.
• Nature Valley Pecan Crunch (not gluten-free) @ Giant, Safeway, etc.
• Nature Valley Roasted Nut brittle–Peanut or Almond
• Plant 22–PB choc chip, Fudge–get at Target
• Stellar labs–Strawberry cacao, blueberry almond, banana coconut chip. 12 grams protein! Nutritionally, I like these best of all the bars out there for a meal replacement
• True self^–Lemon Poppy, Blueberries, Pumpkin spice

Granola:
Smush up granola bars! or try:

• Nature Valley Granola Crunch–Cinnamon (not gluten-free)
• Vanilla Pumpkin seed granola from Nature’s Path

Nut butter packs:

• Barney Butter Cocoa and Coconut
• Justin’s Almond, Maple Almond, Chocolate Hazelnut, Vanilla Almond (not the honey versions)–available at most stores. I’ve had to hunt for the vanilla but it’s worth finding!

Dessert:

Cookies:

• Aleia’s almond horn & PB cookies
• Glutino vanilla crème cookies (2)–most stores
• Pamela’s Pecan Shortbread–at most stores
• Udi’s Maple Pecan Chocolate Chip (1) yes, it has molasses, but one should be fine!

Chocolate:

• Bark thins: most flavors. AVOID IF CELIAC/gluten sensitive–may have traces of wheat–available at most stores (1/4 cup)
• Chocolate bars (1 oz per serving, without milk protein or HFCS)
  • Trader Joe’s Semi-sweet chips
  • Enjoy Life Chips or chunks–most stores
  • Nestle’s Semi Sweet Morsels–most stores
  • 2 lists of my very favorite gluten/dairy free chocolates–because chocolate is a priority. Most of those chocolates will work, with the exception of those that contain agave
• Enjoy life Rice Chocolate Bar–MOM’s, Whole Foods, Wegman’s
• Hershey’s Simple 5 syrup (many stores)
• Jello–many brands (including Jello) use sugar or artificial sweeteners.
• Justin’s Dark Chocolate PB Cups (one at a time!)–most stores
• Pudding–make with lactose-free milk

Beverages:

Almost all almond, rice and lactose free milks are FODMAP friendly BUT check for inulin!

Spindrift sodas (no artificial sweeteners)–at Trader Joe’s

Breath fresheners:

• Altoids (some—not the sugar-free ones)
• Chicklets (with sugar, not the sugar free)
• Glee gum
• Simply gum: mint, cinnamon and ginger flavors–at Whole Foods & Wegman’s
• Tic Tacs! You can get them most places

Online companies: http://fodyfoods.com/, http://casadesante.com/, http://www.fodmapped.com/

Cookbooks:

• The IBS Elimination Diet and Cookbook: Patsy Catsos–best info and lists
• The Low FODMAP Cookbook by Dianne Benjamin (foodies like this one best!)
• Low FODMAP 28 Day Plan by Kate Scarlata
• Healthy Gut, Flat Stomach by Danielle Capelino
• The Flexible FODMAP cookbook–Got IBS and GERD, or need low/high fiber? this customizes for different types.
• Low FODMAP and Vegan by Jo Stepaniak

Please note: these products have all been reviewed in March 2018. This list will be updated, but always do double check, because products DO change. Always check in with your health care team and nutrition professional for the best and most updated advice for your specific needs.

I’d also recommend Kate Scarlata’s lists as a wonderful resource.

Comments? Feel free to contact me.