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Grocery Shopping

So … you’ve decided to try FODMAP free living.  Congratulations!  Hope you have the same success I have had.


Here’s FODMAP free food that should be readily available from your local grocery store.
.  I’ve also included a link to another site that has a list of “name brand” FODMAP free products available in the US …

If you know of FODMAP free products, please share by adding to these lists!


Alfalfa Banana Amaranth
Bamboo shoots Blueberries Arrowroot
Bean sprouts Boysenberry Buckwheat
Beans (green) Cantaloupe Coconut flour
Bok choy Cranberry Corn flour (may bother some people)
Capsicum Durian Millet
Carrot Grapes Potato
Celery Grapefruit Quinoa
Chives Honeydew melon Rice
Choy sum Kiwi Sago
Cucumber Lemon Sorgum
Endive Lime Tapioca
Ginger Mandarin
Lettuce, red leaf and romaine Orange
Marrow Passion fruit
Olives (be sure they are not marinated in garlic or onion) Paw paw
Parsnip Pineapple
Parsley Raspberry
Potato Rhubarb
Pumpkin & other winter squash Star fruit
Silverbeet Strawberry
Spring onion (green part only) Tangelo
Sweet potato

FODMAP Foods – Reference List

This quick reference sheet, from the IBS Group, will help you with your grocery shopping! FODMAP Foods

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Hard Artisan Cheese

Hard Artisan Cheeses

For those who don’t know, artisan cheese “refers to cheeses produced by hand using the traditional craftsmanship of skilled cheese makers. As a result the cheeses are often more complex in taste and variety. Many are aged and ripened to achieve certain aesthetics. This contrasts with the more mild flavors of mass produced cheeses produced …

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Hard Cheeses are Naturally Lactose Free

Hard cheeses are naturally lactose free and good for FODMAP free eating!   These aged cheeses  are crumbly and dry, but not shriveled up. They also have strong flavors, pungency and character. These not mild cheeses! They have a long shelf life and will continue to develop their flavor as they age.   Here’s a …

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  1. Fodmap Living

    Grocery shopping can be a challenge … reading all the labels for the details. Found this list of FODMAP friendly “name brand” products available in the US. There are probably others, but this is a useful beginning!

    IBS FREE Website

  2. mary

    Which nuts are o.k.?


      Most nuts (& snack seeds) are low FODMAP, including: almonds, cashews, peanuts, walnuts, brazil nuts, pinon nuts, sunflower seeds, pumpkin seeds, sesame seeds & flaxseed. If you can tolerate almond milk, chances are these nuts will not give you any trouble.

      1. yvonne byron

        According to the Australian booklet provided by my Di
        etician, cashew are not suitable for those avoiding F.O.D.M.A.P.S.

  3. Debra Goldberg

    I read that you CAN have lettuce on low Fodmap. Which KIND OF lettuce? Romaine, arugula, iceberg, endive (this one is on low fodmap), red leaf?
    Also, one of the Fodmap diets said Mozerella cheese is ok. Is that correct?


      We have had no trouble with any kind of lettuce or leafy green such as spinach or kale!

      Mozzarella is a soft cheese, so it contains lactose. If you can tolerate small amounts of lactose, then it should be OK. We can’t, so stick with the hard cheeses.

      1. yvonne byron

        Mozzarella is made from Buffalo milk, not cows milk, and anything made with buffalo or
        goats milk or sheep milk, i.e. Feta, Mozzarella, goat cheeses, mozzarella, Halloumi, are less likely to cause problems than cows milk products, providing they are eaten in moderation of course :)

  4. kay

    While traditionally feta is made from goat milk, in the United States, feta is also made from cow’s milk. One needs to look for goat milk as the ingredient or as stated somewhere on the packaging if one wants feta made from goat milk. I have never read or seen that mozarella is made from buffalo milk. GIven how much mozarella is produced and how few buffalo there are–much less used for milking–I am having a hard time with that bit of information,(?)


      Sorry about that. Use a small can, it will be 8 ounces.


      You are right about the mozzarella. We have found some at gourmet grocery stores. It’s pretty pricey, but absolutely essential if making a caprese salad.

    3. Hans

      Mozerella is supposed to be made from Bufallo milk !

      In Italy some company sold cow milk “Mozerella” and advertised it as Bufallo milk Mozerella for years ( to boost profits )
      The Italians put him in jail for that !

      I can’t really handle mozerella all that well.. bufallo mozerella maybe a little bit, cow mozerella none at all !

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