Here is our fourth in our series of Low FODMAP Shopping lists! Again Vanessa Cobarubbia our RDN shopping list guru from our Success Team spent hours and hours reading labels and taking notes at her local Walmart.
Dédé and Robin reviewed, double checked, formatted and checked again to put all of this great info into a format you can download and print out or keep on your phone to check as you shop.
Be sure to read our intro article on all of our shopping lists!
You should also read these two articles.... How to Read Food Labels for the Low FODMAP Diet with Confidence and Navigating the Supermarket for Low FODMAP Foods.
FODMAP Everyday® Disclosures
Unless a product bears a low FODMAP certification stamp from an official certification body it cannot be guaranteed to be low FODMAP.
This list is not an exhaustive list. Walmart continues to add new products, and some may be 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.
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 Amounts 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. This is where you will find the most up to date information detailing serving sizes.
Portion Sizes of Certain Items
Several foods should be consumed in small portions including the granolas, dried fruit, freeze dried fruits, bars, ketchup, juices, kombucha, black tea, cookies, candy, peanut butter cups, and the sweeteners.
Be sure to reference the Low FODMAP Smartphone Diet App by Monash when determining safe portions.
Some Additional Guidance and Information on How We Compiled This List:
• Foods with unconfirmed natural flavors 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 these on a label.
• 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.
• Please see our 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, have been tested low FODMAP in small portions, however these foods were not included since Monash recommends limiting these during the Elimination phase.
• 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.
Fresh Produce & Herbs & Spices List
Please use the Low FODMAP Smartphone Diet App by Monash for the most up to date listing of Fresh Vegetables and Fruits as well as for single ingredient Herbs & Spices. We have not included them here.
General Guidance for Cheeses
Walmart 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.
Information Pertaining to the Health Section & Dietary Supplements
- Many of these dietary supplements, which includes herbs, vitamins, minerals, and superfoods, have not been tested by Monash University 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. The products included in this list 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?
Why We Charge $2.99 For This Shopping List
We work hard to bring you as many free resources as possible including all of our recipes and blog articles. The Shopping Lists take weeks of time to compile and for us to continue to dedicate the expertise and time necessary to do a thorough and accurate job we need to cover that time financially to the best of our ability.
We also continuously update the lists quarterly. We appreciate your support of our efforts and hope one day to find sponsors for these lists so that we may provide them to you free of charge!
Download the List Here
(wait for the form to download…. sometimes it takes a moment.) You will be asked if you want to pay with Paypal or Credit Card. You will then be asked for your email. A window will pop up with your download PDF (scroll up if you don’t see it here) and you will receive an email with a link for download. Any questions just send us a comment below.
Tell Us What You Think
24 comments for “Walmart Low FODMAP Supermarket Shopping List”
I paid for Walmart shopping list and would like Trader Joe’s and wegmans on my phone how do I do that
Sandra, Thank you for writing. We do not have a Wegmans list yet. Next up are lists from Australian stores. Each list that we offer is a separate PDF download. You would access them on your phone the way you would access any other PDF.
This list is so thorough and wonderful! Thank you to all those who put time into creating such a helpful list!
Thank you! We are so happy you are finding it helpful. They are a labor of love, that’s for sure!
I have purchased the shopping lists for WalMart, Whole Foods and donated toward Trader Joes. Can I share these w/ my daughter? Is there a way to do that in the app?
Hi Cary, Feel free to share with your family. I suggest perhaps emailing her the PDF. Happy shopping!
Hi Cary! Your Walmart list is so worth $3😁. I have a question, it’s baffling me and I cannot find the answers on Google so I come to you… I love Tostitos Cantina thin and crispy chips but they are not on your list while so many other Tostitos corn chips are. Why is that? I just realized they give me gas…What is it about them that are different from the Tostitos scoops for example. Appear appear to me to have the same ingredients, what am I missing? Thank you in advance for your help🙏🏻
Hi there Elisabeth, thank you for writing – and for the compliments! We agree that this list is worth every penny. As you can imagine, while we scoured the shelves when creating this list, it certainly does not contain every single item carried by WalMart that might be low FODMAP appropriate. If the ingredients are the same, it is hard to say. Anecdotally I can tell you that corn products can be tricky fior people and while this is not a FODMAP issue, sometimes we hear that people react to one corn resource and not another. Could one corn be treated with something prior to processing that you are reacting to? It is possible, but hard to assess, and again, not a FODMAP issue. If you have found a corn chip that works for you then stick with it and dig into some low FODMAP salsa. Perhaps revisit the one you reacted to in a few months down the line. You might very well get a different result.
I’m a little bit confused with all of the products that contain honey as a sweetener. Is this just a matter of serving size? On the Monash app it is marked as red (along with molasses and agave). Also, do you have any tips for converting the serving sizes from grams to ounces or another US measurement? I know a gram of one thing comes out to be a different measurement than a gram of another (ie a cup of rice vs a cup of chocolate chips).
It is very much dependent on serving size. Always click through to read an entire entry. You will see that there are approved amounts of honey. All of our recipes contain imperial as well as metric amounts and you are right that a straight across-the-board conversion does not always work. With things like honey, I do not give grams because people measure the it is very much dependent on serving size. Always click through to read an entire entry. You will see that there are approved amounts of honey. All of our recipes contain imperial as well as metric amounts and you are right that a straight across-the-board conversion does not always work. I do not give weights for amounts that are less than a quarter cup because if they are Measured in teaspoons or tablespoons they Can just be represented that way. Please note that the Australians have a different size tablespoon than everyone else in the world and you can read about that in an article on our site. There’s are equal to 20 mL and everybody else’s is equivalent to 15 mL
I would love to see this for Safeway, Save On Foods, or Superstore in Canada
Thank you for your input Ashley. The next one out will be Coles from Australia. Thank you for making suggestions and being part of our community.
Thank you for such an extensive list! I have been restricting my diet to only a few food items because I am so nervous to try other things in case they don’t agree with me. This list will help me try and hopefully expand my food choices which is really a welcome thing at this point! Definitely worth the 2.99 and I can find a lot of these items at other grocery stores as well. Thanks so much for all the hard work you put into it!!
Thank you for the note!
Do you have one for Publix?
We do not. The WalMart one is the largest and covers the most and has products that are carried at other stores; it is the most general.
Good Morning; I am curious how long after you purchase the list do you get it. I bought the list the money came out of my account, But no list.
The link is automatically generated immediately. Please check your SPAM and JUNK folders. If you are still having issues, just let us know and we will send it to you.
Wow! I am so grateful for all of the resources your team has provided for people with IBS. Your website has been a game changer. I did have a question regarding serving sizes. There are many items on the shopping list which do not have entries in the FODMAP Friendly or Monash apps. (e.g., granola bars and instant pudding are both on my personal shopping list right now). Would you suggest trying 1 serving size as listed on the package for foods that don’t have entries/good similar guidance from the apps or your website? Thanks so much
Hi Jamie, thank you for writing and thank you for recognizing the hard work that is done into developing these shopping lists. We have a few articles that might be of interest to you. One of them explains how to approach foods that have not been lab tested. Another one discusses what a low FODMAP serving size is and another one that you might be interested in about how to read and understand a FDA nutrition label. I think these will help. Let us know!
I purchased this list and and am reading it over am quite confused. I am checking the ingredients sporadically on products listed and there are ingredients such as molasses, honey, and high fructose corn syrup which are all considered fodmaps I thought.
I was hoping for some clarification.
Hi Stephanie, Great questions. The diet is low FODMAP, not “no” FODMAP. There are low FODMAP serving sizes of honey, molasses, and even high fructose corn syrup. All of these are easily looked up in the Monash university app, which we suggest that everyone have. You would notice, for instance, that conventional ketchup, which contains onion and or garlic, with or without high fructose corn syrup, have the exact same Low FODMAP diet in size. It all comes down to serving size. Check out this article on High FODMAP Foods with Low FODMAP Serving Sizes.