Low FODMAP GROCERY LIST By Kate Scarlata MPH, RDN, FODMAP & IBS expert

PROTEIN Rutabaga MILK

GRAINS Beef Scallions (green part only) Lactose free BEVERAGES
GF pasta (rice, quinoa, corn) Seaweed (nori) Coffee, Espresso
Chicken YOGURT/KEFIR Cranberry Juice (without High
Millet Egg Spinach
Squash (kabocha, spaghetti, Green Valley LF Yogurt & Kefir Fructose Corn Syrup)
Oat Bran Fish Lifeway Kefir (plain only) Tea (black, green, peppermint, white)
Oats Lamb patty pan )
Pork Sweet potato OILS/CONDIMENTS Tazo Chai Classic Tea
Polenta Tofu (firm) Swiss Chard Sparkling Water
Butter (sticks & spreadable)
Quinoa Tuna (canned) Tomato Canola oil Almond milk
Rice (brown, white, basmati) Turnip Coconut oil Coconut milk (canned)
NUT BUTTER Hemp milk
Rice bran 365 Smooth Almond Butter Water chesnuts Dairy blend (70% butter, 30% oil)
Zucchini Garlic infused oil Rice milk
Skippy Peanut Butter
BRAND NAME CEREALS Smucker’s Peanut Butter FRUIT Marmalade jam
Ancient Harvest Quinoa Flakes Teddie Peanut Butter Mayonnaise
Bob’s Red Mill Mighty Tasty Hot Cereal Avocado Miso Paste
Cheerios NUTS/SEEDS Banana(small, firm) Mustard OTHER:
Eden Brown Rice Flakes, Organic Almonds Blueberries Olive oil
Nature's Path EnviroKidz Gorilla Munch Brazil nuts Cantaloupe Oyster sauce
_____________________
Nature's Path Panda Puffs Cereal Chestnuts Clementine Peanut oil _____________________
Chia seeds Coconut Rice wine vinegar
BREADS Flax seeds Dragon fruit Sarabeth’s (Cranberry Relish,
_____________________
Corn tortillas Macadamias Grapes(red, green) Strawberry Rhubarb Spreadable Fruit) _____________________
Food For Life Brown Rice Tortillas Peanuts Honeydew melon Sesame oil
Food For Life GF Multi Seed English Muffins Pecans Kiwifruit Soy Sauce
_____________________
Millet Bread Lemon
Sourdough (white, wheat, spelt)
Pine nuts
Lime Vegetable oils _____________________
Poppy seeds Fish sauce
Schär Wholesome White Loaf Pumpkin seeds Orange Wasabi _____________________
Schär Seeded Ciabatta Rolls Sesame seeds Papaya
Sunflower seeds Passion fruit SNACKS & SWEETS _____________________
FLOUR & BAKING SUPPLIES
Aleias GF Original Real Panko Walnuts Pineapple 88 Acres Dark Chocolate & Sea Salt bars _____________________
Plaintain Aleia’s (almond horn cookies, peanut
Bisquick™ GF pancake and baking mix PRODUCE Raspberries butter cookies)
_____________________
Cocoa powder Rhubarb Blue Diamond Almond Nut Thins
Dark Chocolate VEGETABLES Starfruit Justin’s Dark Chocolate Peanut Butter Cups
GF Flour (corn, millet, quinoa, sorghum, Arugula Strawberries GF=GLUTEN FREE
Bamboo shoots Lundberg Rice Chips (sea salt)
buckwheat, rice) Tangelo Mary’s Gone Crackers (originial) LF=LACTOSE FREE
King Arthur’s GF all purpose flour Bean sprouts
Beets (pickled) HERBS Rice cakes
Pure maple syrup Simply gum (mint, cinnamon, ginger)
© 

Pumpkin (canned) Bell peppers Basil 

 

Bok Choy Cilantro Snyder’s GF Pretzels 

Starch (potato, tapioca, corn) Tate’s Bakeshop GF Cookies (Chocolate



Stevia Broccoli Coriander 

Lemongrass Chip, Ginger Zinger, Double Chocolate 

Sugar (palm, brown, granulated) Cabbage (common, red)  

Vanilla Capers Mint Chip)   

Carrots Parsley Tortilla Chips (plain)  


SPICES Celeriac Rosemary
All spice Chili pepper Sage BRANDS W/ CERTIFIED 
 

Black pepper Chives Tarragon LOW FODMAP PRODUCTS 

Cardamom Collard greens Thyme Casa de Sante



Chili powder Cucumber FODY Food Co.
DAIRY
  

Chinese Five Spice Eggplant Enjoy Life Foods



Cinnamon Endive CHEESE Epicured   

Cloves Fennel bulb Brie Green Valley Creamery

Coriander Seeds Ginger root Camembert Kellogg’s
Cumin Green beans Colby Laiki Crackers
Curry Powder Kale Cheddar OWYN
Mustard Seeds Leek (green leaves only) Feta Schär
Nutmeg Lettuce Goat
Paprika Olives (green, black) Havarti
Saffron Oyster mushrooms LF Cottage
Star Anise Parsnip LF Cream Cheese
Tumeric Potato (white) Mozzarella
Radish Parmesan
Pecorino
Swiss