Low-FODMAP Grocery List: Your Complete Shopping Guide by Store Section

Walking into a grocery store on a low-FODMAP diet for the first time can feel overwhelming. You know you need to avoid garlic, onion, and certain other foods, but the sheer number of products and ingredients makes it difficult to shop with confidence. This guide organizes every low-FODMAP staple by store section so you can move through the aisles efficiently and fill your cart with safe, delicious foods.

Print this list, save it on your phone, or use it alongside the FODMAP Reference Database for a complete picture of what to buy and what to skip.

What Should You Put in Your Cart First?

Start with the perimeter of the store, where fresh produce, proteins, and dairy alternatives live. These whole foods form the foundation of a low-FODMAP diet and are easier to evaluate than packaged products with long ingredient lists. Then move into the center aisles for grains, pantry staples, and condiments.

Produce Section: Fruits

Fruits vary widely in FODMAP content. Stick to these at standard serving sizes (about one cup or one medium piece):

• Strawberries
• Blueberries
• Raspberries
• Firm (unripe) bananas
• Grapes (one cup)
• Oranges
• Clementines and mandarins
• Kiwi
• Cantaloupe
• Honeydew melon
• Pineapple
• Papaya
• Dragon fruit
• Starfruit
• Passion fruit (limited to two)
• Lemons and limes

Skip: Apples, pears, mangoes, watermelon, cherries, peaches, plums, nectarines, and dried fruits. See the high-FODMAP foods guide for a complete list.

Produce Section: Vegetables

Vegetables are the trickiest category because many contain fructans or mannitol. These are reliably safe:

• Bell peppers (all colors)
• Carrots
• Cucumbers
• Tomatoes
• Zucchini
• Eggplant
• Potatoes (all varieties)
• Sweet potatoes (half a cup)
• Spinach
• Lettuce (all types)
• Kale
• Bok choy
• Green beans
• Bean sprouts
• Chives
• Ginger root
• Parsnips
• Turnips
• Radishes
• Olives

Skip: Garlic, onion (all types), mushrooms, cauliflower, asparagus, artichokes, sugar snap peas, and celery in large amounts.

Protein Aisle: Meat, Fish, and Plant Proteins

Plain, unprocessed proteins are naturally FODMAP-free because FODMAPs are carbohydrates. Fill your cart with confidence:

• Chicken breasts and thighs
• Turkey (ground and whole cuts)
• Beef (all cuts)
• Pork (tenderloin, chops, ground)
• Lamb
• Eggs (any style)
• Salmon, tuna, cod, shrimp, and all plain seafood
• Firm and extra-firm tofu (silken tofu is moderate)
• Tempeh (one serving, about 100g)
• Canned tuna and salmon (in water or oil, check for added ingredients)

Watch out for: Marinated meats, sausages with garlic or onion, breaded proteins, and deli meats with hidden FODMAP ingredients. Always read the label on anything pre-seasoned.

Dairy and Dairy Alternatives

Lactose is a FODMAP, so standard dairy needs careful handling. Many cheeses and dairy alternatives are safe:

Safe Dairy/Alternatives	Why It Works
Lactose-free milk	Lactose removed enzymatically
Lactose-free yogurt	Same process, retains probiotics
Hard cheeses (cheddar, Parmesan, Swiss)	Aging removes most lactose
Brie and Camembert	Naturally very low in lactose
Feta cheese (small amount)	Low lactose at 30-40g serves
Butter	Almost pure fat, trace lactose
Almond milk (unsweetened)	No lactose, no FODMAPs
Oat milk (small serve, about 30ml)	Larger serves can be moderate
Rice milk	FODMAP-safe
Coconut milk (canned, for cooking)	Safe at half a cup

Skip: Regular milk, soft cheeses like ricotta and cottage cheese in large servings, cream cheese in large amounts, and ice cream made with standard milk.

Grains and Bread Aisle

Fructans in wheat make this section tricky, but there are plenty of alternatives:

• Rice (white, brown, basmati, jasmine — all safe)
• Oats (half a cup dry is low FODMAP)
• Quinoa
• Corn tortillas
• Rice noodles and rice paper
• Gluten-free bread (check ingredients for inulin or chicory root)
• Gluten-free pasta (rice-based or corn-based)
• Sourdough bread (traditional spelt sourdough with long fermentation)
• Buckwheat
• Polenta and cornmeal
• Rice cakes and corn cakes
• Gluten-free crackers (check for onion/garlic powder)

Skip: Regular wheat bread, standard wheat pasta in large portions, rye bread, barley, and any product listing inulin or chicory root fiber in the ingredients.

Pantry Staples

Build a low-FODMAP pantry with these essentials:

Oils and Vinegars

• Olive oil, coconut oil, sesame oil, vegetable oil
• Red wine vinegar, rice vinegar, balsamic vinegar (one tablespoon)
• Apple cider vinegar

Canned Goods

• Canned tomatoes (no garlic or onion added)
• Canned chickpeas (rinsed and drained — rinsing reduces GOS)
• Canned lentils (rinsed, half a cup)
• Coconut cream
• Olives

Nuts and Seeds

• Peanuts and peanut butter (no added honey)
• Walnuts (ten halves)
• Macadamia nuts
• Pecans (ten halves)
• Pumpkin seeds (pepitas)
• Sunflower seeds
• Chia seeds
• Sesame seeds

Sweeteners

• Maple syrup (pure)
• Table sugar (sucrose)
• Brown sugar
• Dark chocolate (two to four squares)

Watch out for: Honey (high fructose), agave syrup (high fructose), high-fructose corn syrup, and any product with inulin or chicory root.

Frozen Foods Section

The freezer aisle can be surprisingly useful for low-FODMAP shoppers:

• Frozen berries (strawberries, blueberries, raspberries)
• Frozen spinach
• Frozen green beans
• Frozen corn
• Frozen plain shrimp
• Frozen plain chicken breasts
• Frozen rice (precooked, plain)
• Frozen gluten-free waffles (check ingredients)
• Sorbet (lemon, raspberry — check for high-FODMAP fruits)

Skip: Frozen meals with sauces (almost always contain garlic and onion), breaded items, and anything with cream-based sauces.

Condiments and Sauces

This section is where hidden FODMAPs lurk most often. For a detailed breakdown, see the low-FODMAP condiments guide. Safe picks include:

• Soy sauce or tamari (gluten-free)
• Fish sauce
• Mustard (Dijon or yellow, check for honey)
• Plain mayonnaise
• Hot sauce (most are safe — check for garlic)
• Maple syrup
• Garlic-infused olive oil (fructans do not dissolve in oil)
• Oyster sauce
• Rice vinegar
• Fody Foods brand sauces (specifically formulated to be low FODMAP)
• Casa de Sante brand seasonings

Beverages

• Water, sparkling water
• Coffee (black or with lactose-free milk)
• Tea (black, green, peppermint, ginger, white)
• Cranberry juice (pure, small serving)
• Orange juice (small serving, half a cup)

Skip: Chamomile tea (moderate FODMAP), chai tea with honey, fruit juices from high-FODMAP fruits, and drinks sweetened with high-fructose corn syrup.

How Can You Stay Organized While Shopping?

A few practical tips to make low-FODMAP shopping easier over time:

1. Take photos of safe products you find so you can locate them again quickly.
2. Use FODMAPSnap to scan unfamiliar products — the app analyzes ingredient lists and flags FODMAP concerns instantly.
3. Shop the perimeter first — fresh produce, meats, and eggs are the simplest foods to evaluate.
4. Buy in bulk when you find safe packaged items, since formulations can change without notice.
5. Keep a running list of your verified-safe brands and products.

Quick-Reference Shopping Checklist

For a fast trip, grab these ten essentials that form the backbone of most low-FODMAP meals:

1. Chicken breasts or thighs
2. Eggs
3. Rice (any variety)
4. Firm tofu
5. Spinach and bell peppers
6. Canned tomatoes (plain)
7. Lactose-free milk
8. Gluten-free pasta
9. Olive oil and garlic-infused olive oil
10. Peanut butter

With these staples in your kitchen, you can prepare dozens of safe meals. Explore the FODMAP Food Guide for deeper details on each food group and visit the low-FODMAP dinner ideas and breakfast ideas for inspiration on what to cook.

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This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a registered dietitian or gastroenterologist before making significant dietary changes. FODMAP thresholds are based on Monash University research and individual tolerances may vary.