In the world of low-FODMAP, it can seem pretty daunting to find packaged foods that are low in FODMAPs or certified low-FODMAP. Luckily, more and more brands are producing low-FODMAP products and certifying them with the FODMAP Friendly Program or by Monash University’s FODMAP certification. But for the thousands of other products that are readily accessible in our neighborhood grocery stores, or online via Amazon, Thrive market and more – which of those can we bring home and enjoy without the fear of tummy troubles?
The good news is a few products low in FODMAPs are available so most of us can find close to home or just a click away.
I’ve created two Visual Guides, one for products in the United States and one for products in Australia and New Zealand. Thank you to Joanna Baker, APD, RN for her contribution to the latter! These guides should help you on your next shopping trip.
Make sure you read this entire post as I give tips on how to read labels for some of the most sought-after low-FODMAP staples my readers and social media followers tend to ask for again and again. Please spread the word and pin the images below 🙂
Aside from the visuals below, you can also access my lists of products in the U.S., Australia and New Zealand right below for free (automatic PDF download):
High-FODMAPs Label Reading
Next to each type of food I have listed the types of high-FODMAPs to watch out for. Note -Every product in the image above I recommend as they contain low-FODMAP ingredients.
Bread – please see list below of bread that is low in FODMAPs and at which servings. Otherwise, avoid: wheat, rye and barley, pumpernickel, rye sourdough light, kamut sourdough wholemeal, spelt sourdough (U.S.). High-FODMAPs found in bread to avoid: honey, agave, high fructose corn syrup, molasses (if listed near the top of ingredients), inulin, chicory root fiber, chicory root extract, “dietary fiber”, soy flour. See a list of FODMAPs to avoid here.
Low-FODMAP Bread & Tortillas
**If a second parathesis is listed that means the food has a moderate FODMAP rating so you should stick to the low-FODMAP serving listed in the first parenthesis. In general it is recommended to Always make sure when buying any gluten-free food on the low-FODMAP diet that no added high-FODMAPs are present on the label.
- Gluten-free (2 slices) with NO added FODMAPs
- Gluten-free, white (2 slices) with NO added FODMAPs
- Gluten-free, wholemeal (2 slices) with NO added FODMAPs
- Gluten-free high fiber (U.S.,1 slice) (2 slices moderate) *EF with NO added FODMAPs
- Gluten-free, multi-grain (U.S.,1 slice) (1. slice moderate) *EF with NO added FODMAPs
- Gluten-free, multi-grain, sprouted (1 slice) (2 slices moderate) *EF with NO added FODMAPs
- Multi-grain, sprouted (U.S.,1 slice)
- Millet (2 slices)
- Rice chia, gluten-free (1 slice) (2 slices moderate) *OF
- Sourdough, oat (1 slice) (2 slices moderate) *OF & OG
- Sourdough, 100% spelt (2 slices)
- Spelt, 100% spelt flour (1 slice moderate) *EF – only has a moderate rating so AVOID this food
- Wheat, white (1 slice) (1. slices moderate) *OF
- Wheat, white, sourdough (2 slices)
- Wheat, wholegrain (1 slice moderate) *EF – only has a moderate rating so AVOID this food
- Wheat, wholemeal (1 slice) (1. slices) *OF
- Wheat, wholemeal, sourdough (2 slices)
- Corn tortillas (added gums or fiber, 2)
- Corn tortillas (no added gums or fiber, 3)
KEY FOR MODERATE FOODS
- EF – Excess Fructose
- PS – Polyol-Sorbitol
- PM – Polyol-Mannitol
- OF – Oligos-Fructans
- OG – Oligos-GOS
Jams and Jellies – honey, agave, high fructose corn syrup, molasses (listed near the top of ingredients), high-FODMAP fruits (blackberries, cherries, peaches, figs etc.), apple juice, pear juice, juice concentrate, sugar alcohols.
Nut butter – first of all, avoid cashew butter or any nut butter that contains cashews or pistachios. Other high-FODMAPs found in nut butter: honey, agave, high fructose corn syrup, sugar alcohols, or “natural sweeteners” (the Nuts ‘n More Peanut Butter brand’s natural sweetener is birch xylitol- a sugar alcohol, POLYOL) (see label below). You’ll see “whey protein isolate” on the label and that particular ingredient is OK as it is low in lactose.
Dairy and Non-Dairy milk and products – high amounts of lactose found in regular milk, evaporated milk, ice cream, yogurt, kefir, buttermilk, custard etc. (check my grocery list for all dairy and non-dairy products HIGH in FODMAPs); Whey protein concentrate, Hydrolyzed whey protein (high-FODMAP unless labeled lactose-free). High-FODMAP ingredients that you may find in dairy and non-dairy products: high-FODMAP fruits, honey, agave, high fructose corn syrup, inulin, chicory root extract, chicory root fiber, juice concentrate from high-FODMAP fruits.
Canned tomatoes, tomato sauce, broth, and stock – the usual high-FODMAP subjects are garlic, garlic powder, onion, onion powder, shallots, “spices”, “natural flavorings.”
Pretzels – a serving of wheat pretzels are low in FODMAPs at 1/2 cup rings or 21 grams per serving. Anything more can become high-FODMAP, but if you stick to gluten-free pretzels you can have a little more. My husband and I love Snyder’s and Glutino gluten-free pretzels (click to buy on Amazon) and think they’re better than most other pretzels!
Crackers, Granola bars, snack bars – look for these high-FODMAPs: honey, agave syrup, sugar alcohols (sorbitol, mannitol, xylitol etc.), dates, figs, cashews, cashew butter, pistachios,
Potato chips – onion or garlic powder, onion or garlic flavoring,”spices,” “natural flavorings,” BBQ sauce flavor.
Need help with the low-FODMAP diet? Feeling a bit overwhelmed or confused?
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