Many people ask me… “so what CAN you eat?” Great question from those who are unfamiliar with my diet, but I don’t think they really understand how a question like that can impact someone with dietary restrictions in a negative way. Usually, I just say “plenty of fresh foods” and that ends the conversation without getting too graphic.

However, for those that are on the low FODMAP diet, I often get the question of “what are your favorite low FODMAP items?” That question I am happy to answer with a long list that mirrors my weekly shopping list. I have also provided some information on getting started and sample low FODMAP meals which can be a great way to ease into the diet.

You’ll notice that I shop frequently at Trader Joe’s and have come to find some great, low cost, hidden gems. Luckily, Trader Joe’s is located 3 blocks from my apartment, but if you’re not as lucky to have a TJ’s in your area, you can most likely find similar products elsewhere, but they may cost a bit more.

My Favorite Low FODMAP Items:

Breads & Cereals:

Meats & Protein:

Fresh or Frozen Chicken

Fresh Ground Turkey

Fresh Sliced Ham Ensure it doesn’t contain honey.

Fresh Sliced Turkey Breast

Extra Large Eggs Extra large eggs are better for gluten free baking over medium or large eggs.

Starches & Grains:

Trader Joe’s Organic Brown Rice Fusilli. Only $1.99/pound! I use this for all my pasta needs. It’s great in soup.



Potatoes I buy them in the 10lb bag.

Trader Joe’s Organic Brown Rice In the freezer section. Heats in the microwave in 3 minutes.

Uncle Ben’s Whole Grain Brown or White Rice Cups Great for a work lunch/snack.

Uncle Ben’s Original Long Grain Brown or White Ready Rice

Betty Crocker Mashed Potato Buds

Fruits & Vegetables:

Fresh Lettuce

Fresh Spinach

Fresh Baby Carrots

Fresh Cucumbers

Fresh Red Bell Peppers

Fresh Tomatoes

Trader Joe’s Fire Roasted Tomatoes with Green Chiles (Canned)

Del Monte Petite Diced Tomatoes (Canned)

(Canned) Canned Sliced Black Olives

Fresh Chives

Fresh Basil

Fresh Parsley

Fresh Cilantro

Sauces & Spices:

Dairy:

Trader Joe’s Organic Rice Milk

Rice Dream Rice Milk

Earth Balance Natural Buttery Spread

Cheddar Cheese (Sliced, Shredded & Brick)

Breyer’s Lactose Free Ice Cream (Vanilla & Chocolate)

Enjoy Life Semi-Sweet Chocolate Chips I keep these in the freezer for a quick chocolate treat. Also great in cookies!

Baked Goods & Baking Ingredients:

Salty Snacks:

Glutino Gluten Free Pretzels A favorite of mine! Most people don’t even know they’re Gluten Free!

Popchips, Original These are ideal in a pinch at an airport or gas station. Trader Joe’s also has a brand that works, too.

Trader Joe’s Organic Popcorn with Olive Oil

Trader Joe’s Original Kettle Corn

Trader Joe’s Reduced Guilt Kettle Cooked Potato Chips Due to the fat content, I limit my servings of this.

Crunchmaster Original Gluten Free Multi-Seed Crackers My go-to cracker with sliced cheese.

Nature Valley Roasted Nut Crunch Granola Bars (Peanut Butter & Almond) I always have one of these with me. They are delicious and convenient. However, these do contain almonds (fructans). They don’t affect me too much, but if they do to you, avoid them.

Beverages:

Other Food:

Altoids Curiously Strong Peppermints Most gum and mints don’t work due to the sorbitol, but these are the ideal breath fresheners.

Supplements:

Heather’s Tummy Tamers Peppermint Oil Capsules Studies have shown that peppermint soothes cramps and eases abdominal pain within the digestive tract, so I take these before risky meals or when I am not feeling my best.

Konsyl Natural Fiber Supplement My doctor suggested this and I saw significant improvement (prior to going on the low FODMAP diet). I take it first thing in the morning on an empty stomach.

Nature Made Fish Oil with Omega-3 There’s so many benefits to this supplement and since I am not a big seafood eater, I don’t get fish oil naturally.

Got a product that you think I will like? I would love to hear about it!