Low FODMAP Grocery List: What to Buy (and What to Leave on the Shelf)
Quick Takeaways
✔️ A well-stocked pantry makes low FODMAP cooking much easier.
✔️ Many naturally low FODMAP foods are already found in most supermarkets.
✔️ Reading ingredient labels is one of the most important shopping habits you'll develop.
✔️ You don't need to buy specialty foods for every meal.
✔️ Small pantry swaps can make following the low FODMAP diet feel much less overwhelming.
Starting a Low FODMAP Diet? The Supermarket Can Feel Overwhelming
Beginning a low FODMAP diet often feels like stepping into the supermarket for the very first time.
Foods you've always bought suddenly need a second look. Ingredients you've never paid attention to—like onion powder, garlic powder or inulin—become things you're checking on every label.
If you've ever spent 20 minutes standing in the sauce aisle reading ingredients, you're definitely not alone.
The good news is that following a low FODMAP diet doesn't mean filling your trolley with expensive specialty products. In fact, many everyday foods are naturally low FODMAP—you simply need to know what to look for.
This guide will walk you through the essentials to help you build a pantry that's practical, flavourful and gentle on your gut.
New to the low FODMAP diet? Start with our guide, What Is the Low FODMAP Diet? A Beginner's Guide to Gut-Friendly Eating, to learn how the diet works and why it's designed to identify your personal food triggers. (Internal link)
Before You Shop: A Few Important Things to Remember
Before filling your trolley, it's worth remembering a few key principles.
The Low FODMAP Diet Isn't About Avoiding Every Food Forever
The elimination phase is temporary. Its purpose is to help identify which FODMAP groups trigger your symptoms before foods are gradually reintroduced.
Learn more in our guide to The 3 Phases of the Low FODMAP Diet (And Why They Matter).
Serving Size Matters
One of the biggest surprises for many people is that some foods are considered low FODMAP in smaller serves but become high FODMAP in larger amounts.
For example, a food may be suitable in a modest serving but trigger symptoms if eaten in excess.
For the latest evidence-based serving sizes, refer to the Monash University FODMAP Diet.
Read Ingredient Labels Carefully
Many packaged foods contain hidden sources of onion, garlic or other high FODMAP ingredients.
Some common ingredients to watch for include:
- Onion powder
- Garlic powder
- Dehydrated onion
- Vegetable powder
- Inulin
- Chicory root fibre
Our guide Hidden Offenders: How to Spot Onion, Garlic & Other Gut Triggers on Packaged Foods explains exactly what to look for. (Internal link)
Fresh Fruit
Fruit is an important part of a balanced diet, but some fruits contain higher amounts of certain FODMAPs than others.
The table below includes examples of fruits that are generally considered low FODMAP in appropriate serving sizes.
| Great Choices | Enjoy with Caution* |
|---|---|
| Strawberries | Apples |
| Blueberries | Pears |
| Kiwi fruit | Mango |
| Pineapple | Watermelon |
| Oranges | Cherries |
| Grapes | Stone fruit |
*Suitability depends on serving size and individual tolerance. Always refer to current Monash University guidance.
For more information, read our guide Bananas on a Low FODMAP Diet: The Truth About Ripeness and our upcoming ingredient library articles. (Internal link)
Vegetables
Vegetables often cause the most confusion because many contain different types and amounts of FODMAPs.
Fortunately, there are still plenty of delicious options.
Great Low FODMAP Vegetables
- Carrots
- Spinach
- Zucchini
- Pumpkin
Capsicum
- Tomatoes
- Cucumber
- Lettuce
- Green beans
- Eggplant
Many of these have dedicated guides on our website, including:
- Carrots - Why They're a Safe Low FODMAP Staple
- Low FODMAP Pumpkin Guide
- Broccoli & the Low FODMAP Diet
- Spinach & the Low FODMAP Diet
Protein Foods
Most plain proteins are naturally low FODMAP because FODMAPs are carbohydrates—not proteins.
Excellent options include:
- Chicken
- Beef
- Lamb
- Turkey
- Eggs
- Firm tofu
- Tempeh
- Seafood
The important thing is to watch what they're seasoned or marinated with.
Many supermarket marinades contain onion or garlic powder.
Pantry Staples
Keeping these items in your pantry makes it much easier to throw together quick meals.
| Pantry Item | Why It's Helpful |
|---|---|
| White rice | Gentle on digestion and versatile |
| Brown rice | Great source of whole grains |
| Rice noodles | Perfect for quick stir-fries |
| Quinoa | Adds variety to meals |
| Gluten-free pasta | Easy weeknight option |
| Canned tomatoes | Base for sauces and soups |
| Olive oil | Everyday cooking |
| Garlic-infused olive oil | Adds garlic flavour without the fructans |
| Vinegars | Adds acidity and balance |
| Herbs and spices | Essential for flavour |
Learn why rice is such a versatile staple in our article Is Rice Low FODMAP? Why It's One of the Safest Staples for IBS. (Internal link)
Dairy and Dairy Alternatives
Many people with IBS tolerate lactose-free dairy products well.
Some options include:
- Lactose-free milk
- Lactose-free yoghurt
- Hard cheeses
- Plant-based milks that are low FODMAP
Always check ingredient labels, as formulations vary between brands.
Don't Forget Flavour
One of the biggest mistakes people make when starting a low FODMAP diet is focusing only on what they can't eat.
Instead, focus on building a pantry that helps you enjoy cooking.
Keeping a variety of herbs, spices and seasonings on hand means you'll be much more likely to prepare meals at home rather than relying on packaged convenience foods.
If you're unsure which seasonings are suitable, our guide Low FODMAP Seasonings: What to Use Instead of Garlic & Onion covers the best options.
At Friendly Blends, we created our FODMAP Friendly Certified seasoning blends to make this even easier. Made without onion or garlic, they're designed to help you add flavour to everyday meals without spending ages checking ingredient labels.
