What store-bought foods are low in FODMAP? A simple guide

October 7, 2025 •

4 min read

According to a study published in the Journal of Gastroenterology and Hepatology, approximately 75% of people with Irritable Bowel Syndrome (IBS) experience symptom relief by following a low-FODMAP diet. Navigating grocery store aisles can be a challenge on this diet, but a wealth of packaged and whole foods are naturally low in FODMAPs, making it easier to stick to your eating plan.

Quick Summary

This guide provides a comprehensive list of readily available low-FODMAP products, including dairy, proteins, grains, snacks, and condiments, to assist with grocery shopping for digestive health. It details which common store-bought items are safe while highlighting potential high-FODMAP additives to avoid, helping you make informed choices.

Key Points

Label Reading is Crucial: Always read ingredient lists on packaged foods to identify hidden high-FODMAP ingredients like onion powder, garlic powder, and high-fructose corn syrup.
Choose Unprocessed Proteins: Opt for fresh, plain meat, poultry, fish, eggs, and firm tofu over marinated or processed alternatives, which often contain high-FODMAP additives.
Embrace Gluten-Free and Alternative Grains: Select gluten-free pasta and bread made from corn, rice, or quinoa. Authentic sourdough bread and plain oats are also safe choices.
Rely on Safe Dairy and Alternatives: Hard, aged cheeses are low in lactose. Choose lactose-free dairy or plant-based milks like almond or rice milk, avoiding those with added high-FODMAP ingredients.
Snack Smart: Enjoy simple snacks like plain potato chips, plain popcorn, or rice cakes. Check for certified low-FODMAP branded snacks from companies like Fody or GoMacro.
Flavour with Care: Use garlic-infused oil, plain mustard, and spices without onion or garlic powder. Specialist low-FODMAP condiments are also available.

Navigating the low-FODMAP grocery list

Following a low-FODMAP diet involves limiting foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which can trigger digestive symptoms in sensitive individuals. While many ingredients can be complex, a surprising number of supermarket staples are naturally low in FODMAPs. The key is to focus on simple, minimally processed foods and to scrutinize ingredient lists on packaged items for common high-FODMAP culprits like onion, garlic, and high-fructose corn syrup.

Dairy and dairy alternatives

Lactose is a disaccharide that can be problematic for many with IBS. Fortunately, many lactose-free dairy and dairy-free alternatives are widely available.

Lactose-free milk and yogurt: Brands like Green Valley Creamery and Fairlife offer certified lactose-free products that retain the benefits of dairy without the lactose.
Plant-based milks: Options such as almond milk, rice milk, and unsweetened coconut milk are generally low-FODMAP. Check for thickeners like inulin, which is a high-FODMAP additive.
Cheeses: Many hard, aged cheeses like cheddar, Parmesan, Swiss, and feta are naturally low in lactose and therefore low in FODMAPs. Brie, Camembert, and mozzarella are also good choices in moderation.
Butter and margarine: Most butter is very low in lactose and considered safe. Vegan margarine made without high-FODMAP ingredients is also an excellent option.

Proteins

Most unprocessed animal proteins are naturally low in FODMAPs, but you must be cautious with marinades, seasonings, and processed meats.

Eggs, meat, and poultry: Plain eggs, beef, chicken, turkey, and pork are all safe protein sources.
Fish and seafood: Fresh or canned fish (such as tuna or salmon in water) and seafood are excellent choices. Ensure canned varieties don't contain added onion or garlic.
Firm tofu and tempeh: These soy products are good low-FODMAP options, but always check for added flavorings.

Grains, bread, and pasta

Many conventional wheat, rye, and barley products are high in fructans, but there are numerous gluten-free and low-FODMAP alternatives in stores.

Gluten-free alternatives: Look for gluten-free breads, crackers, and pasta made from corn, rice, or quinoa. Specific certified brands exist, such as Schär crackers and Barilla's Gluten-Free pasta.
Sourdough bread: Authentic sourdough wheat bread undergoes a fermentation process that breaks down the fructans, making it a low-FODMAP option.
Rice and quinoa: Plain rice (white, brown, basmati) and quinoa are reliable, low-FODMAP staples.
Oats: Traditional rolled oats and quick oats are low in FODMAPs, perfect for breakfast. Avoid flavored instant oatmeal, which may contain high-FODMAP sweeteners.

Fruits and vegetables

While some fruits and vegetables are high in FODMAPs, many are low and readily available in stores. Monash University's FODMAP app is the most reliable resource for serving sizes.

Low-FODMAP fruits: Blueberries, strawberries, bananas (unripe), oranges, grapes, kiwi, pineapple, and cantaloupe are safe choices.
Low-FODMAP vegetables: Carrots, potatoes, sweet potatoes, cucumber, lettuce, spinach, eggplant, zucchini, and bell peppers are good options.
Canned items: Canned pumpkin and tomatoes without added spices are low-FODMAP. Always rinse and drain canned chickpeas or lentils to reduce FODMAP content.

Snacks and condiments

Snack time can be tricky due to hidden ingredients. Look for simple versions or specially certified products.

Chips and crackers: Plain salted potato chips or corn chips (made only with corn, oil, and salt) are safe. Low-FODMAP certified brands like Fody Foods offer flavorful alternatives like BBQ chips.
Nuts and seeds: Peanuts, macadamia nuts, pumpkin seeds, and walnuts are low-FODMAP in specific portion sizes. Avoid cashews and pistachios.
Snack bars: Brands like Fody and GoMacro offer certified low-FODMAP snack bars. Always check ingredients on other brands, as many contain high-FODMAP sweeteners like agave or fruit juices.
Condiments: Plain mayonnaise, mustard, and pure maple syrup are low-FODMAP. Look for garlic- or onion-infused oils, as the FODMAPs are not oil-soluble. Specialized brands like Fody Foods and Bay's Kitchen sell certified low-FODMAP sauces and dressings.

Comparison table of high vs. low FODMAP supermarket staples


Food Category	High FODMAP Options (Avoid)	Low FODMAP Options (Choose)	Check the Label For...
Dairy	Cow's milk, regular yogurt, soft cheeses (e.g., ricotta, cottage cheese), soy milk from whole soybeans.	Lactose-free milk/yogurt, hard cheeses (cheddar, Parmesan), almond or rice milk, brie/feta in moderation.	Lactose, inulin, high-fructose corn syrup, whey powder.
Grains	Wheat bread, wheat pasta, rye products, most conventional crackers and cereals.	Gluten-free pasta/bread/crackers (rice, corn, quinoa-based), sourdough bread, plain oats.	Wheat, rye, barley, inulin, fructans.
Vegetables	Onion, garlic, asparagus, cauliflower, mushrooms, leeks.	Carrots, potatoes, sweet potatoes, bell peppers, spinach, cucumber, zucchini.	Onion powder, garlic powder, concentrated veg juice.
Snacks	Flavored chips, snack bars with fruit juice/agave, cashews, pistachios.	Plain salted chips, plain popcorn, rice cakes, low-FODMAP certified bars, macadamia nuts, peanuts.	Onion/garlic powder, high-fructose corn syrup, honey, high-FODMAP nuts.
Condiments	Store-bought sauces (ketchup with HFCS, salsa with onion/garlic), honey.	Plain ketchup (no HFCS), mustard, garlic-infused oil, certified low-FODMAP sauces (Fody Foods).	Garlic powder, onion powder, high-fructose corn syrup.

Conclusion

Managing a low-FODMAP diet doesn't require avoiding the supermarket entirely. By focusing on whole foods like fresh produce, unprocessed proteins, and plain grains, and carefully reading the labels on packaged goods, it is entirely possible to stock your pantry with delicious, gut-friendly options. While initially challenging, this knowledge empowers you to confidently navigate your shopping trips and enjoy a varied, satisfying diet that supports your digestive health. Don't forget that portions matter, so consulting resources like the Monash University FODMAP app can provide detailed guidance on serving sizes.

Frequently Asked Questions

The safest bet is to check for products certified as low-FODMAP by organizations like Monash University or the FODMAP Friendly program. Otherwise, look for snacks with simple ingredients like plain salted chips, rice cakes, and bars from brands such as Fody and GoMacro, while carefully checking for hidden high-FODMAP ingredients.

Yes, some canned foods can be low-FODMAP with proper preparation. For canned legumes like chickpeas and lentils, rinsing and draining them can significantly reduce their FODMAP content. Look for canned pumpkin or tomato products without added garlic or onion.

Many store-bought sauces contain high-FODMAP ingredients like garlic and onion. Brands like Fody Foods and Bay's Kitchen specialize in certified low-FODMAP sauces and condiments. You can also make your own or opt for simple low-FODMAP options like plain mustard, mayonnaise, or garlic-infused oil.

No, not necessarily. While many gluten-free products are lower in FODMAPs, some contain high-FODMAP ingredients like fruit juice concentrates, bean flours, or polyols. Always read the ingredient label to ensure there are no hidden FODMAPs.

Yes, plain rolled oats and quick oats are low-FODMAP. However, be cautious with pre-flavored instant oatmeal packets, as they often contain high-FODMAP sweeteners or additives.

Hard, aged cheeses like cheddar, Swiss, and Parmesan are generally low in lactose and considered safe. Other good options include feta, brie, and mozzarella in moderate portion sizes.

Yes, garlic-infused olive oil is safe because the fructans from the garlic are not oil-soluble. This allows you to get the flavor of garlic without the FODMAPs. Just ensure no actual garlic pieces are left in the oil.