Here is our third in our series of Low FODMAP Shopping lists! This time Vanessa Cobarubbia our RDN shopping list guru from our Success Team spent hours and hours reading labels and taking notes at her local Whole Foods. We can only imagine what the staff thought she was doing! Be sure to read our intro article on all of our shopping lists!
The Thrive Market list came in at 18 pages, and this one is whopping 28! And that is without listing Fresh Produce – for the most up to date list of Monash tested fresh produce we suggest you access your Monash University Low FODMAP Diet app or download our general Low FODMAP Food List here.
IMPORTANT INFORMATION TO READ BEFORE DOWNLOADING THIS LIST.
This list is not an exhaustive list. Whole Foods continues to add new products and some may be local only, 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, 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. This is where 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 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
- 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 the 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 has been tested low FODMAP at small portions, however these foods were not included since Monash recommends avoiding these during the Elimination phase.
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 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 when determining safe portions.
General Guidance for Cheeses
Whole Foods carries a variety of different cheeses which vary greatly by location. When reading the food label aim for cheese with 1 gram or less of carbohydrates or sugar.
Check out our other Low FODMAP Shopping Lists here.