Low FODMAP Shopping Guide
Starting the low FODMAP diet can feel daunting, especially when you’re trying to work out what’s suitable while standing in the supermarket aisle. This guide is here to make shopping easier, reduce stress, and help you feel more confident when choosing foods during the short-term low FODMAP phase.
The low FODMAP diet is not a long-term way of eating. It’s a structured, temporary investigation to help you understand your personal triggers. Working with a dietitian ensures you stay nourished, avoid unnecessary restriction, and move through all three phases safely.
Quick Reference Guides
Save or screenshot these guides to take with you when shopping.
General Principles for Shopping Low FODMAP
Whole foods are simplest — Fresh meat, fish, eggs, tofu, firm cheeses, most vegetables, and many fruits are naturally low FODMAP in the right portions.
Packaged foods require label checking — Especially for hidden high-FODMAP ingredients.
Portion size matters — Some foods are low FODMAP in small amounts but high FODMAP in larger servings.
Choose simple ingredient lists where possible — Fewer ingredients usually means fewer surprises.
Ingredients to Watch Out For
These ingredients commonly increase FODMAP content. If they appear near the top of the ingredient list, the product is unlikely to be suitable during phase 1.
Avoid
- Onion (including onion powder, onion extract, dehydrated onion)
- Garlic (including garlic powder, garlic extract, garlic oil unless infused)
- Wheat (in larger amounts; small amounts in sauces may be tolerated)
- Honey
- High-fructose corn syrup
- Chicory root / inulin / oligofructose
- Apple, pear, mango, watermelon (in juices, purees, flavourings)
- Lactose-containing dairy (milk, yoghurt, soft cheeses)
- Beans, lentils, chickpeas (unless canned and rinsed in controlled portions)
- Cashews and pistachios
Usually fine
- Glucose syrup
- Sugar / sucrose
- Dextrose
- Maize, rice, oats, quinoa, buckwheat
- Lactose-free dairy
- Hard cheeses (cheddar, parmesan, feta)
- Herbs, spices, salt, pepper
- Garlic-infused oil (safe because FODMAPs are water-soluble, not fat-soluble)
How to Read Labels with Confidence
Check the first 3–5 ingredients
These make up most of the product. If onion, garlic, or inulin appear here, it’s usually a no.
Look for hidden names
Manufacturers often use alternative terms:
- Onion → "vegetable powder", "natural flavouring"
- Garlic → "spices", "seasoning blend"
- Inulin → "chicory fibre", "oligofructose"
If you’re unsure, choose a simpler alternative.
Be cautious with ‘free-from’ products
Gluten-free does not automatically mean low FODMAP. Many gluten-free products contain apple fibre, chicory root, pea fibre, or polyols. Always check the label.
Watch for sweeteners
Polyols (the “P” in FODMAP) often appear in sugar-free or “diet” products and can trigger symptoms even in small amounts:
- Sorbitol (E420)
- Mannitol (E421)
- Xylitol (E967)
- Maltitol (E965)
- Isomalt (E953)
Category-by-Category Shopping Tips
Bread & Grains
Choose
- Gluten-free bread made from rice, corn, quinoa, or buckwheat
- Oats and oat-based products
- Rice cakes, corn cakes
Avoid
- Wheat-based breads, wraps, and pastries
- Rye bread
- Products with inulin or chicory fibre
Dairy & Alternatives
Choose
- Lactose-free milk and yoghurt
- Hard cheeses (cheddar, parmesan, feta)
- Plant milks made from almond, rice, or oat (check for added inulin)
Avoid
- Regular milk, yoghurt, cream
- Soft cheeses like ricotta or cottage cheese
- Plant milks with added chicory fibre or apple extract
Meat, Fish & Protein
Choose
- Plain meat, poultry, fish
- Eggs
- Firm tofu and tempeh
- Canned chickpeas or lentils (rinsed well, small portions)
Avoid
- Pre-marinated meats with onion or garlic
- Sausages or burgers with wheat fillers or "vegetable powders"
Snacks
Choose
- Plain crisps (salted)
- Rice cakes
- Dark chocolate (small portions)
- Low FODMAP fruit (berries, citrus, kiwi, grapes)
Avoid
- Protein bars with inulin
- Fruit bars with apple or dates
- Sorbitol-containing sweets
Sauces, Stocks & Condiments
Choose
- Garlic-infused oil
- Tomato puree
- Soy sauce (small amounts)
- Mayonnaise
- Mustard
Avoid
- Stock cubes with onion or garlic
- Pasta sauces with onion or garlic
- "Natural flavourings" when onion or garlic is likely
Tip: Many supermarkets now offer low FODMAP certified sauces — these can be helpful during phase 1.
Shopping Shortcuts to Reduce Stress
- Use the Monash FODMAP app to check foods on the go
- Choose products with short ingredient lists
- Buy plain versions and flavour them yourself
- Batch-cook simple meals to avoid last-minute decisions
- Remember this is temporary — you won't be shopping like this forever
A Note on Long-Term Eating
The low FODMAP diet is only the first step. Staying in the restrictive phase long term is not recommended, as it may reduce dietary variety and fibre diversity. The goal is always to move through reintroduction and personalisation so you can return to a wide, enjoyable, sustainable diet.
Need support with the low FODMAP diet?
I can guide you through all three phases safely — from the initial reduction right through to a personalised, varied diet that works for you.