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.
Download the List Here
(wait for the form to download…. sometimes it takes a moment – you can click the “loading…..” notification and it should pop up if you don’t want to wait.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.
If you have trouble just let us know.
IMPORTANT INFORMATION TO READ BEFORE DOWNLOADING THIS LIST.
By downloading this list you are agreeing to our Terms of Use Policy.
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.
Can I ask why does it cost to get a shopping list. I know I see options to buy recipes like ebooks, which I understand, but why for a grocery list? Just curious.
Hi Sharon,
Thanks for writing! Our Shopping Lists are developed by a Registered Dietitian who has undergone training in the low FODMAP diet by Monash and who has been assisting clients for years to safely navigate the supermarket shelves while following the diet. For the Whole Foods Shopping 28 page 2-column list it took more than 2 straight weeks of just her time reviewing every single product label, reaching out to manufacturers about ingredients that were not detailed enough to make determinations, and then our time here reviewing, double checking and formatting into a readable list for our readers to download and use.
As you know, we provide all of our recipes and most of our other resources for free to our readers – but to do so we also need to make an income to cover the costs of all of this – and our store specific shopping lists are currently one of the few items we have determined we would like to ask for a small payment for in return for the significant effort made to generate them. We are in the process of developing one for Walmart right now.
I hope that answers your question and thank you again for being an engaged visitor to our site! – Robin
Will this list be applicable to Whole Foods in Canada?
This is a great question. I created this Whole Foods List based on my local store in Bend, Oregon. Unfortunately ingredients may vary country to country,therefore I am not confident that all of these foods would translate into safe, low FODMAP foods outside of the US. In addition, Whole Foods sources many local products which may not be found at your store. There are likely some equivalent products, however I would encourage you to double check the ingredient list before purchasing to ensure the product is low FODMAP. In addition, food labeling laws vary between the US and Canada. As an example, in the US spices cannot contain garlic or onion, this is not true for Canada. I hope you find this reply helpful.
I just noticed that Vermont Smoke & Cure Turkey Pepperoni Sticks now contain garlic powder. It is a good idea to double check ingredients since recipes change from time to time. On a positive note, the Vermont Smoke & Cure Honey Mustard Turkey sticks appear low FODMAP. Honey powder is listed as an ingredient, however this provides only 1 gram of sugar which is less than the green serve of 7 grams of honey per Monash.
Thank you Vanessa!
This would be infinitely better if it didn’t cost money. Yes, I realize that it’s only $3. However, if someone is searching for a FODMAP food list, it’s likely that they’re on a frustrating journey to fix some sort of GI ailment. Finding something that looks to be helpful, only to find out that it costs a trivial amount of money to download – obnoxious.
Jess, we have several Shopping Lists that are free. This list took a Monash trained RD many weeks to complete. Then we had to format it appropriately, which is no small feat. Each and every label has been scrutinized. Manufacturers had to be called and ingredients vetted. I am sure you can understand that this was a laborious undertaking and one we are proud to offer. 99.9% of what we offer is free. We have over 700 recipes that we have created in our own Test Kitchen, all free for you to use. We hope you find the rest of our content to be helpful.
will this also contain desserts like chocolates, cookies, marshmallows etc?
YES chocolate bars, marshmallows have their own section!, cookies, baking mixes, frozen desserts – all sorts of listings for the sweets and dessert lover – like you & ME!
I’ve looked at the Whole Foods link five times and still can’t find where to access the actual list.
Hi Heather – you just need to click the bright red box that says “I want this” and it will pop up a window for you to provide your email address and pay – either by cc or paypal. Once you do that it will send you a PDF by email AND give you the option to just download it immediately from another pop up window. – Let us know if you have any further problems! And we hope you find it helpful!
This list is phenomenal and by and large the most expansive Whole Foods shopping list I have seen — the price is completely justified for the amount of effort put in.
OH 🙂 Thank you so much. Robin and Vanessa have put SO much time into these lists and your message means a lot. Use it in good health!