The Complete Low-FODMAP Shopping List: Everything You Need

A well-planned shopping trip is one of the most practical things you can do to succeed on the low-FODMAP diet. Having the right ingredients at home means you always have safe options available, reduces the temptation to grab high-FODMAP convenience foods, and makes meal planning straightforward.

This comprehensive list covers everything you need for a fully stocked low-FODMAP kitchen, organized by grocery store section. All items are safe during the elimination phase at standard serving sizes. For specific foods, always verify portions against the Monash University app or our FODMAP serving sizes guide.

What Fresh Produce Should You Buy?

Fresh fruits and vegetables form the nutritional backbone of any healthy diet, and the low-FODMAP diet includes a wide variety of both. Focus on green-rated options during elimination.

Safe Vegetables

These vegetables are low FODMAP at standard serving sizes:

• Leafy greens: Spinach, kale, lettuce (all types), arugula, Swiss chard
• Root vegetables: Carrots, potatoes (all types), parsnip (limited), turnip
• Squash family: Zucchini, yellow squash, choko (chayote)
• Nightshades: Tomatoes, bell peppers (all colors), eggplant
• Cruciferous (safe options): Bok choy, cabbage (common, limited portions), broccolini
• Other: Green beans, bean sprouts, cucumber, radish, ginger root, chili peppers, olives, canned water chestnuts
• Allium substitutes: Green tops of spring onions (scallions), chives, leek leaves (green part only)

Buy fresh and in season for the best flavor and value. Frozen vegetables are equally low FODMAP and often more affordable. Canned vegetables are fine as long as they are packed in water without garlic or onion.

Safe Fruits

These fruits are low FODMAP at standard servings:

• Berries: Strawberries, blueberries, raspberries (limited portions), cranberries
• Citrus: Oranges, mandarins, lemons, limes, grapefruit
• Tropical: Pineapple, kiwi, passionfruit, dragon fruit, papaya
• Other: Bananas (firm, not overripe), grapes, cantaloupe, honeydew melon, rhubarb

Tip on ripeness: Fruit FODMAP levels can change with ripeness. Bananas become higher in fructans as they ripen and develop brown spots. Choose firm, just-ripe fruit during elimination.

What Proteins Should You Stock?

All plain, unprocessed proteins are low FODMAP. The key word is plain — marinated, pre-seasoned, or breaded proteins may contain hidden FODMAP ingredients.

Fresh Proteins

• Poultry: Chicken breast, chicken thighs, turkey breast, whole chicken
• Red meat: Beef (all cuts), lamb, pork (all cuts), veal
• Seafood: Salmon, tuna, cod, shrimp, prawns, scallops, mussels, crab
• Other: Eggs, firm tofu (not silken), tempeh (limited portions)

Shelf-Stable Proteins

• Canned tuna (in oil or spring water)
• Canned salmon
• Canned sardines
• Peanut butter (check for added honey or high-fructose sweeteners)
• Almond butter (2 tablespoons)
• Tahini

Deli and Prepared Proteins

• Plain deli meats (check for garlic, onion, or honey in ingredients)
• Bacon (check for honey or garlic seasoning)
• Prosciutto (plain)

Shopping tip: Buy proteins in bulk when on sale and freeze in individual portions. Label with the date and protein type. Most proteins freeze well for 3 to 6 months.

What Grains and Starches Should You Buy?

Grains are where many people feel the low-FODMAP diet is most restrictive because wheat is limited. Fortunately, several nutritious alternatives are available.

Safe Grains and Starches

• Rice: White, brown, basmati, jasmine, wild, arborio — all types safe
• Oats: Rolled oats, steel-cut oats, oat flour (1/2 cup serving)
• Quinoa: All varieties
• Corn: Polenta, cornmeal, corn tortillas, popcorn
• Rice noodles and glass noodles
• Gluten-free pasta (rice-based, corn-based, or potato-based)
• Sourdough bread: Traditional spelt sourdough with long fermentation (check ingredients)
• Gluten-free bread (check for high-FODMAP additives like inulin, chicory root, apple fiber)
• Rice cakes and corn thins
• Potato starch, rice flour, cornstarch (for cooking and baking)

Label warning: Many gluten-free products add inulin (chicory root fiber) as a fiber supplement. Inulin is a fructan and is high FODMAP. Always check ingredient lists on gluten-free breads, cereals, and bars.

What Dairy and Alternatives Should You Buy?

Lactose is one of the seven FODMAP groups, but many dairy products are naturally low in lactose or available in lactose-free versions.

Dairy (Low-Lactose or Lactose-Free)

• Lactose-free milk: Full fat, reduced fat, or skim — all safe
• Hard and aged cheeses: Cheddar, parmesan, Swiss, Gruyere, Brie, Camembert, feta (limited)
• Butter and ghee: Naturally very low in lactose
• Lactose-free yogurt: Plain or flavored (check for high-FODMAP additives like honey or inulin)
• Cream cheese (2 tablespoons)
• Sour cream (2 tablespoons)

Non-Dairy Alternatives

• Almond milk: Unsweetened, limit to 1 cup (check for inulin)
• Rice milk: A safe option, less protein than dairy
• Coconut milk: Canned (1/2 cup) for cooking, carton version for drinking (check additives)
• Oat milk: Limited portions, check for inulin additives
• Coconut yogurt: Check for high-FODMAP sweeteners

What Pantry Staples Do You Need?

A well-stocked pantry makes weeknight cooking fast and reduces emergency grocery runs.

Oils and Vinegars

• Garlic-infused olive oil: Your most important flavor tool — fructans do not dissolve in oil, so the garlic flavor transfers without FODMAPs
• Extra virgin olive oil
• Sesame oil (for Asian-inspired dishes)
• Coconut oil
• Rice vinegar
• Balsamic vinegar (1 tablespoon)
• Red and white wine vinegar

Sauces and Condiments

• Soy sauce or tamari (gluten-free if needed)
• Fish sauce (check for garlic/onion)
• Oyster sauce (check for garlic/onion — many brands contain them)
• Dijon mustard
• Mayonnaise (check for garlic/onion)
• Tomato paste and canned tomatoes (plain, no garlic/onion)
• Maple syrup (the primary safe sweetener)
• Worcestershire sauce (small amounts)
• Hot sauce (most chili-based hot sauces are safe, check ingredients)

Herbs and Spices

All dried herbs and spices are low FODMAP except garlic powder and onion powder. Stock:

• Salt, black pepper, cumin, paprika (sweet and smoked), turmeric, cinnamon, oregano, basil, thyme, rosemary, chili flakes, ginger (ground and fresh), coriander seeds, fennel seeds, mustard powder, bay leaves, asafoetida (hing — onion/garlic flavor substitute)

Baking Essentials

• Gluten-free flour blend (check for inulin/chicory)
• Rice flour
• Oat flour
• Baking powder, baking soda
• Cocoa powder
• Vanilla extract
• Sugar (white and brown — sucrose is low FODMAP)
• Dark chocolate (limited portions, check for milk solids and inulin)

Canned and Jarred

• Canned tomatoes (diced, crushed, whole)
• Tomato paste
• Canned tuna and salmon
• Coconut cream and coconut milk
• Olives
• Canned corn
• Stock/broth (homemade or brands without onion/garlic — this is one of the hardest items to find clean)

Stock tip: Most commercial stocks contain onion and garlic. Make your own using chicken bones, carrots, celery tops, herbs, and the green part of leeks. Freeze in portions. Alternatively, look for specifically labeled low-FODMAP stocks, which are increasingly available.

What Snacks Should You Keep On Hand?

Having safe snacks available prevents the desperation that leads to grabbing whatever is closest.

• Rice cakes with peanut butter or cheese
• Popcorn (plain, homemade, or brands without garlic/onion seasoning)
• Mixed nuts: Macadamias, peanuts, pecans, walnuts, pine nuts (portions vary — check limits)
• Dark chocolate (a few squares)
• Fresh fruit: Bananas, oranges, grapes, strawberries
• Cheese and crackers: Hard cheese with rice crackers or corn thins
• Boiled eggs
• Vegetable sticks with safe dip (peanut butter, or homemade dip without garlic/onion)
• Yogurt: Lactose-free yogurt with berries
• Trail mix: Make your own with safe nuts, seeds, dark chocolate chips, and dried cranberries

How Do You Navigate the Grocery Store Efficiently?

A few strategies make low-FODMAP shopping faster and less stressful.

Shop the perimeter first. Fresh produce, proteins, and dairy line the outer walls of most grocery stores. These whole foods are the foundation of the low-FODMAP diet and require the least label reading.

Read every label in the center aisles. Processed foods are where hidden FODMAPs live. Garlic powder, onion powder, honey, high-fructose corn syrup, inulin, and wheat flour appear in unexpected products. Check every item, even ones you have bought before — manufacturers change recipes.

Shop from a list. Having your meal plan mapped out before you enter the store prevents impulse purchases and forgotten items. A list also speeds up the trip significantly.

Use your phone. When you encounter an unfamiliar food or ingredient, look it up immediately. The Monash app, FODMAPSnap, or a saved reference guide on your phone gives you answers in seconds. Taking a photo of an ingredient list with FODMAPSnap lets you analyze it for hidden FODMAPs when reading fine print in a busy store is impractical.

Find your reliable brands. Once you identify brands with clean ingredient lists for stock, sauces, bread, and other processed items, stick with them. This eliminates the need to re-read labels on every shopping trip.

The first low-FODMAP shopping trip takes longer than usual because everything is new. By the third or fourth trip, you know your store, your brands, and your staples, and the process becomes routine. A well-stocked kitchen is one of the strongest foundations for success on the low-FODMAP diet, giving you the ingredients to cook confidently every day through elimination, reintroduction, and beyond. For the full diet overview, see our FODMAP Food Guide.

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This article is for informational purposes only and does not constitute medical advice. The low-FODMAP diet should be undertaken with guidance from a qualified healthcare provider or registered dietitian. Individual results vary, and dietary choices should be tailored to your specific health needs.