Low FODMAP Shopping List
Chloe Valentine - Dietitian, 03 February 2025
A great way to kick start your FODMAP diet journey is putting together a shopping list of some common low FODMAP foods. The Monash FODMAP Diet app is a really great resource when it comes to finding the low FODMAP serving sizes of a wide range of foods, but to ease into the diet, it is handy to have a shortlist of low FODMAP staples to keep stocked in your fridge and pantry.
Vegetables
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Vegetables
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Low at 1 standard serve (75g / 2.65oz)
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Leafy
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lettuce, spinach, bok choy, red or white cabbage, collard greens, kale
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Roots & tubers
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carrot, parsnip, potato, sweet potato, radish, yam
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Pods
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snow pea, green bean
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With seeds
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eggplant / aubergine, green capsicum / bell pepper, cucumber, kabocha pumpkin
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Processed
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pickled beetroot, canned tomato
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Flowers
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broccoli head
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Seeds
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corn kernels
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Fungi
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oyster mushroom
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Fruit
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Fruit
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See Monash FODMAP App for low FODMAP serve info
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Tropical
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banana (firm), kiwi, passionfruit, pineapple, star fruit, papaya
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Berries
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blueberry, strawberry, raspberry
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Citrus
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mandarin, orange
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Processed
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canned lychee, banana chips
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Dairy & Alternatives
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Dairy & Alternatives
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Animal
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hard cheeses, lactose free dairy
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Non-animal
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Soy protein based dairy alternatives (check the ingredients list)
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Meat & Alternatives
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Meat & Alternatives
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Animal
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Any plain animal meats (chicken, beef, pork, fish & seafood), eggs
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Non-animal
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firm tofu, tempeh
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Pulses & Nuts
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Pulses & Nuts
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See Monash FODMAP App for low FODMAP serve info
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Nuts
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Brazil, chestnut, macadamia, peanut, pecan, walnut
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Seeds
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chia, hemp, linseed/flaxseed, pumpkin, sesame, sunflower
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Grains
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Grains
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See Monash FODMAP App for low FODMAP serve info
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Bread
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gluten free* varieties, sourdough
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Breakfast cereal
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gluten free* flakes of corn, rolled oats
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Grains
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gluten free* couscous, millet, quinoa, rice
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Noodles
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rice noodles, gluten free* pasta
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* Gluten free products, whilst more likely to be low FODMAP, sometimes contain high FODMAP ingredients (such as soy and legume-based flours). Ensure you always check the ingredients list before purchasing.
Fats & Oils
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Fats & Oils
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Just about anything!
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Tip: Garlic and/or onion infused oils are a great flavour addition
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Condiments
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Condiments
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Herbs
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dried and fresh
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Spices
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most spices (avoiding garlic and onion)
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Sauces
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fish, hoisin, mint, oyster, satay, vinegar
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Spreads
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jams, mayonnaise, mustard, peanut butter
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It is important to note that this list is not exhaustive - there is a much larger range of foods that we have tested that can be found within the Food Guide of the Monash FODMAP Diet app. It is also good to remember that the diet should be tailored to your requirements, including allergies and other intolerances. This list is a general guide to some low FODMAP options that might be handy to look out for at your local stores.
Aside from this list of some fridge and pantry staples, here are some other shopping-friendly tips:
- Use frozen fruits and vegetables when needed (they are just as nutritious!)
- Shop for fresh foods in season (they tend to be the best price)
- Meal plan and shop with a list to save money and food waste
Don’t forget to also look out for products with the Monash FODMAP Certified logo on them - this is a simple way to ensure the product you are buying has been tested by our laboratory team and found to be low FODMAP!
