Our Coles Supermarket Low FODMAP Shopping List!
This is our first Australian entry in our series of Low FODMAP Shopping lists! We teamed up with Joanna Baker APD AN RN, who is Australian based to curate the Coles Supermarket low FODMAP shopping list. These lists take hours and hours of work. Every item’s label has been individually reviewed by Joanna who is Monash trained and one of the world’s most FODMAP knowledgable dietitians. Be sure to read our intro article on all of our shopping lists!
For the most up-to-date list of Monash tested fresh produce (which are not included here) we suggest you access your both your Monash University Low FODMAP Diet app and FODMAP Friendly app or download our general Low FODMAP Food List here.
Download the Coles Supermarket Low FODMAP Shopping List HerePurchase Shopping List Here
If you have trouble just let us know.
IMPORTANT INFORMATION TO READ BEFORE DOWNLOADING THIS LIST.
This list is not an exhaustive list. Coles continues to add new products and some may be found in some stores and not others, or discontinued or out of stock at any time. This list was created by a RDN who has completed the Monash University training for the low FODMAP diet and reflects best effort at using available information to curate likely low FODMAP products.
Unless a product bears a low FODMAP certification stamp from an official certification body it cannot be guaranteed to be low FODMAP.
In cases where an individual food product was not tested by Monash University or FODMAP Friendly, clinical judgment was used to determine if a product should be included on this list. This does not replace a CERTIFICATION process. Please work with your GI or RDN to make sure all food choices meet your specific requirements. Please use common sense.
Shopping List vs. Safe Eating Amount List
We are not including information on the amounts of what is considered safe, or not, to eat. For this information please use the Low FODMAP Smartphone Diet App by Monash and the FODMAP Friendly Smartphone Diet App. You will find the most up to date information detailing serving sizes.
Fresh Produce List
Please use the Low FODMAP Smartphone Diet App by Monash and the FODMAP Friendly Smartphone Diet App for the most up to date listing of Fresh Vegetables and Fruits. We have not included them here.
Some Additional Guidance and Information on How We Compiled This List
- The term “Natural flavourings” or “flavour” can be used on Australian food labels without declaring specific content or food additives present.
- If “spices”, “natural flavouring” or “flavourings” are listed on the label in quantities less than 5% it is very unlikely that this trace amount of a high FODMAP ingredient, if actually present, would be enough to trigger IBS symptoms.Foods with unconfirmed natural flavors were not included.
- If there are any concerns with a specific food on the list, test a small portion when symptoms are under good control to assess your tolerance and please refer to our article on How To Decipher “Natural Flavors” & “Spices” on Food Labels for the Low FODMAP Diet
- Please see our article about FODMAP Stacking when combining several foods with specified portions at the same meal.
- Please note some wheat products, such as wheat-based bread and pasta, have been tested low FODMAP in small portions.
- Artificial sweeteners were included since many are considered low FODMAP, however some may induce gastrointestinal symptoms in susceptible individuals. Please discuss whether or not to include these sweeteners with a health professional.
Information Pertaining to the Health & Dietary Supplements Section
Many of these dietary supplements, which includes herbs, vitamins, minerals, and superfoods, have not been tested by Monash University or FODMAP Friendly therefore their FODMAP content is unknown. It is not recommended to add a new supplement, vitamin or mineral unless suggested by a health professional who is FODMAP savvy and is participating in your low FODMAP diet journey. Eliminating non-essential supplements is often recommended during the Elimination phase and Challenge phase.
Some dietary supplements may improve or worsen IBS symptoms, which makes it more challenging to identify your FODMAP intolerances. These products were reviewed by a RDN from a FODMAP perspective. Supplements with known high FODMAP ingredients were not included. Digestive aids such as probiotics, fibers and digestive enzymes may provide IBS symptom improvement with certain FODMAP intolerances, however this is highly variable.
We strongly recommend working with a RDN or other health professional before experimenting with digestive aids. FODMAP Everyday® is not advocating consumption of these products, however we are providing you a low FODMAP alternative if recommended by a health professional. For some additional information on Digestive Aid Supplements please read our article Enzyme Supplementation and the Low FODMAP Diet: Can it Work for YOU?
Portion Sizes of Certain Items- CAUTION
Several foods should be consumed in small portions including the granolas, Doctors in the Kitchen Flackers Crackers, Barnanas, vegetable chips, coconut chips, freeze dried fruits, bars, ketchup, juices, black tea, cookies, and peanut butter cups.
Be sure to reference the Low FODMAP Smartphone Diet App by Monash and the FODMAP Friendly Smartphone Diet App when determining safe portions.
General Guidance for Cheeses
Coles carries a variety of different cheeses, which vary greatly by location. When reading a food label aim for cheese with 1 gram or less of carbohydrates or sugar. Watch for high FODMAP ingredients in flavored cheeses.
More Helpful Resources
- Check out our other Low FODMAP Shopping Lists here.
- Learn to read labels yourself to help you identify likely low FODMAP products on your own. Read this article here.
- How to navigate the big box stores! A guide developed by our Success Team RDN, Vanessa Vargas.
- How To Choose Low FODMAP Bread
Tell Us What You Think
10 comments for “Coles Supermarket Low FODMAP Shopping List”
Hi, sorry but I can’t find the link to download the list. Could you show me exactly how to obtain the Coles list?
Look on the page for the section that says, “Download the Coles Supermarket Low FODMAP Shopping List Here. Then look for the BUTTON that says, “Buy my product”. Simply press that button.
Hi I have down loaded and paid for the coles shopping list and now cant find it can you help o
Hi, I have emailed you. It might be in SPAM or JUNK but we sent it along just in case.
It’s great that Coles have dedicated so much time and energy into stocking low FODMAP products – however, I live in a small rural town with one Coles supermarket. It does not stock many of these low FODMAP products and it makes shopping very difficult! Can you please ensure that Coles Tenterfield, in Northern NSW stocks these foods?
Hi Fiona, we are in the U.S. and have no relationship with Coles. Your best bet would be to approach the manager of your local store, perhaps with list in hand, and ask if they can stock some of the foods most important to you. We have similar situations here with Trader Joe’s – the stock varies store to store. Have you looked into online shopping with something like FODSHOP?
Hi, thanks for this list, it’s really great. I noticed that Rosella tomato sauce is on the list but when I checked the ingredients they mentioned “spices”. I was suspicious so I wrote to them and they informed me that all their tomato sauces contain onion and garlic. So I think that should be removed from the list, unless I’m missing something? Thanks
Good for you for being a sleuth! The list was compiled by Joanna Baker APD AN RD, who is arguable one of the most FODMAP knowledgeable dietitians in the world – which is why we asked her to take on this project. Onions and garlic – and any FODMAP – is a matter of amount. There are condiments, for example that list onions and/or garlic right on the label and yet are low FODMAP as lab tested in the serving sizes recommended. Just take a look at Worcestershire sauce, ketchup and many mustards and mayo as examples. This sauce is on the list as the amounts are below a threshold. If you are particularly sensitive to fructans and prefer to use a different product, by all means do.
Addendum: Here are two articles for you to read as well with a more in-depth look. One from Monash trained RD Vanessa Vargas, and one from Joanna herself.
Hello, I kept trying to log into my PayPal account to pay for the list and once I got past the verification number it kept changing back to the main log in screen. Am I the only one having issues with PayPal?
Hi Marcella, we have not heard about this issue. I will email you the list.