These Low FODMAP Foods Are Perfect Stock Up On and Eat!

Don’t worry! There are lots of food options to fill you up as you eat low FODMAP. Just stay focused on everything you will gain by losing the high FODMAP foods from your diet.  One of the best things you can do to set yourself up for “FODMAP Fabulous” success, is to clean out the high FODMAP foods from your kitchen and fill up your pantry and fridge with your favorite low FODMAP foods.

Once you’re all stocked up, it won’t matter whether you’re meal prepping, cooking, baking, or simply grabbing a snack, you’ll have only low FODMAP options to choose from. If you share a kitchen with other eaters who are not strictly low FODMAP, you should designate space in the kitchen for just your food.

Are you ready? Check out these popular low FODMAP foods to add to your grocery list:

Here are some low FODMAP fruits and vegetables you’ll want to stock up on:
Alfalfa, bananas (unripe), bean sprouts, bok choy, broccoli (heads only!), cantaloupe, carrots, chives, clementines, coconut (dried and shredded), collard greens, cranberry, cucumber, eggplant, fennel, grapes, green beans, ginger, guava, jicama, kale, kiwi, lemon, lettuce, lime, okra, olives, orange, parsnips, papaya, pineapple, potato, pumpkin (canned), radish, raspberry, red peppers, spinach, squash, starfruit, strawberries, swiss chard, sweet potato, tomato, turnip, water chestnuts, yam, zucchini.

In terms of meat and fish, you can totally go for it: All meat (at least all not marinated meat) is good to eat. So beef, chicken, cod, crab, lamb, lobsters, mussels, oysters, pork, salmon, shrimp, tuna, and turkey can all safely make the list. Two notes on meat: First, if you notice meat causes GI symptoms, it’s probably what’s on the meat, rather than the meat itself that’s the issue. For example, a garlic rub or onion salt (which are both high FODMAP) might be added to season the meat. Second, toxins from pesticides, herbicides and insecticides tend to be fat soluble (meats have fat), most meats have added hormones, and they are subject to injected antibiotics. So, whenever possible try to choose organic meat.

Also, you’ll love chowing down on these low FODMAP grain items: Wheat and gluten-free breads and pastas, basmati rice, brown rice, tortillas, jasmine rice, millet, gluten-free oats, quinoa, white and wild rice. 

For added healthy fat and some protein, you can have: Almond milk, brie, cheddar cheese, cottage cheese, eggs, feta cheese, goat cheese, mozzarella cheese, pecorino, swiss cheese, firm tofu and vegan cheese.

These items are perfect for snacking, too: Brazil nuts, coconut milk yogurt, chestnuts, crackers, dark chocolate (watch the sugar!), granola, macadamia nuts, peanuts, peanut butter, pecans, popcorn, pumpkin seeds, gluten free pretzels, rice cakes, sunflower seeds, walnuts and corn chips.

While on a low FODMAP diet, you’ll still be able to cook with the best herbs and spices: Basil, black pepper, cilantro, cinnamon, cloves, coriander, fennel seeds, fenugreek, lemongrass, mint, oregano, parsley, rosemary, saffron, salt, tarragon, turmeric, and thyme. You can also try low FODMAP spice blends from companies like Casa De Sante and FODY. Spice it up!

Oils are all low FODMAP. If you’re sautéing or using oil as your prep your meals, you can use avocado oil, canola oil, coconut oil, peanut oil, sesame oil, sunflower oil, or vegetable oil. And even though you’ll want to stay away from whole or powdered garlic, you can use garlic-infused oil.

Love tea? Coffee your thing? While some teas like chai, chamomile, dandelion, fennel, and oolong are off limits, you can safely enjoy black, white and green tea, matcha, peppermint and rooibos. You can also drink black coffee (just watch what you put in it). Even though coffee and many teas are low FODMAP, caffeine is a stimulant that can independently affect your digestion. Monitor your response and adjust your intake accordingly.

Remember This: Mindset Matters! If you think you’re limited, you’ll feel limited. If you focus on all the awesome foods you can eat, you’ll feel empowered and fabulous.

Click Here to Download my FREE Low FODMAP Starter Kit! Let’s do this.