Lifestyle | Food Features

Trader Joe’s Low FODMAP Shopping List

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About Trader Joe’s

Many of us in the U.S. love our Trader Joe’s. It’s where we get good food at a great price. One can argue about GMO vs. non-GMO, organic vs. not organic, and sodium content levels but regardless of where you fall on any of those topics most everyone can find something they love at Trader Joe’s.

Trader Joe's Logo

They make it so easy to add an amazing side dish or dessert to a meal – easily and inexpensively – and often organic! Sadly you can also usually count on the fact that that beloved item will be discontinued without notice sending you into withdrawal and depression for weeks to come. There are even Pinterest boards dedicated to memorializing discontinued Trader Joe products!

Trader Joe’s turned 50 in the summer of 2017. The company grew from one store in Pasadena, CA to 467 across the U.S., currently in 41 states. You can find out here where the closest one is to you.

About Our Trader Joe’s Low FODMAP Shopping List

Please read our “Shopping List Series” Intro here first. It contains all of our FODMAP Everyday® Disclosures and explains how we go about building these lists.

This list is not an exhaustive list. Trader Joe’s products are seasonal, may vary by locations, or may be discontinued. This list was created by a Monash Low FODMAP Diet trained RDN and reflect best effort at using available information to curate likely low FODMAP products.

This list was UPDATED in FEBRUARY of 2022!

Unless a product bears a low FODMAP certification stamp from an official certification body it cannot be guaranteed it is low FODMAP. In cases where an individual food product was not tested by Monash University or FODMAP Friendly, clinical and subjective judgment was used to determine if a product can 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 and read our Terms of Use.

Shopping List vs. Serving Size 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 Diet App by Monash. This is where you will find the most up-to-date information detailing serving sizes from the experts.

Some additional guidance and information on how we compiled this list:

• Foods with natural flavors unconfirmed by Trader Joe’s were not included.

• Per FDA regulations in the USA, the term “spices” cannot include garlic or onion, which will help clear up some confusion if you see this term on the label.

Here are a few examples when best judgment was utilized.

  • Cheese: Aged, hard cheese is naturally low in lactose. Avoid fresh cheeses such as fresh  mozzarella, cottage cheese, and ricotta since they contain excessive lactose. Beware of cheese spreads or cheese foods because whey protein is often added which increases the lactose content to unsafe levels. A good rule of thumb is to aim for cheeses with less than 1 gram of sugar, which means it contains less than 1 gram of lactose making it a safe low FODMAP option.
  • Celery powder has not been tested by Monash, however celery is low FODMAP at ¼ stalk (12 g) therefore this ingredient was included since this is a common ingredient in cured meats in the U.S. We may change our mind about this once Monash tests U.S. brands of bacon which use celery powder instead of other nitrate or nitrites. For the most part we have heard from most people that they do not have a problem with bacon cured with celery powder.

Additional notes:

  • If there are any concerns with a specific food test a small portion when symptoms are under good control to assess your tolerance.
  • Please see article about FODMAP stacking when combining several foods with specified portions at the same meal.
  • Some wheat products such as wheat based bread and wheat pasta has been tested low FODMAP at small portions, however, these foods were not included since Monash recommends avoiding these when on the Elimination phase.

Want to know what our favorite TJ’s Low FODMAP Products are? Check them out here!

What are your favorite Trader Joe low FODMAP favorites? Tell us below!

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