FODMAP Food List  - Shopping

Please find our ‘cut and paste’ low FODMAP diet’ shopping list.. We have endeavoured to provide you with an easy to use FODMAP Food list for your shopping trips.  In doing so we have tried to keep it in line with the various ‘aisles’ of the superstore.

Fruit

Yes/No

Quantity

Wheat free

Gluten free breads

Oats, rice, corn, barley and potato flour bread.

Wheat free pasta

Gluten free pasta

Buckwheat noodles

Rice noodles

Porridge

Cornflakes

Rice bran

Rice Krispies

Almonds

Amaranth

Barley

Buckwheat

Crispbread

Corncakes

Macadamia

Millet

Oats

Oatcakes

Peanuts

Pecans

Pine nuts

Polenta

Potato chips

Pumpkin seeds  

Quioa

Rice cakes

Rice crackers

Sesame seeds

Sunflower seeds

Sorgum

Tortilla chips

Walnuts – max of 10

White rice

 Wheat free rye



Sugar / Sweetner

Yes/No

Quantity

Golden syrup

Glucose

Maple syrup

Sugar – also called sucrose

Aspartame

Saccharine

Sucralose




Sugar / Sweetner

Yes/No

Quantity

Clear spirits such as Vodka (moderation)

Some fruit and herbal tea – (check against bad list)

Wine and beer  (moderation)

Water



Dairy

Yes/No

Quantity

Dairy free chocolate pudding

 Feta cheese

Gelato

Lactose free milk

Mozzarella cheese

Oat milk

Rice milk

Sorbet

 Tofu




FODMAP Food List Shopping list