Must Have Products To Have On Your Low FODMAP Shopping List


For all sufferers of IBS (irritable bowel syndrome) eating food on the low FODMAP diet is essential.

low fodmap spaghetti bolognese


Without focusing on these food groups, you could worsen your symptoms, leaving your stomach in massive amounts of pain and having either irregular or too regular bowel movements. 

A low FODMAP shopping list is the perfect way to have a clear idea of what you can and can’t eat. In this article, we will be discussing what food groups are ideal for meal times and how you can keep your gut happy!

The Traffic Light System For Low FODMAP Foods

When it comes to having a Low FODMAP diet, it’s important to know what portion size and how much of ‘safe’ foods that you can have in one sitting. All food, no matter what group, has a limit on what you should be intaking. This is due to certain FODMAPs, when eaten in a particular quantity could cause stacking. The term FODMAP stacking refers to how FODMAPs can add up in our gut and cause IBS symptoms to worsen. 

Apps such as the Monash app or the FODMAP Friendly app have a traffic light system, which gives you an indication about how much of one food group you can eat. For example, a large ‘red’ traffic light means that the food is high in FODMAPs when it comes to a ‘typical’ serving and should be avoided. Whereas the ‘amber’ light means that food is moderate and ‘green’ is that it’s low on the FODMAP scale. It’s vital to note that although some foods are deemed ‘safe’ and low in FODMAPs, you should always consider your portion size and what food is best to put together to make an IBS friendly meal.

low fodmap breakfast

1. Breakfast is Sorted!

Breakfast is considered to be one of the most important meals of the day. It sets up your stomach for the rest of the activities you have planned and gives your brain the energy it needs. 

For cereals, there is a range of different ones that you can munch on without fear that it may affect your gut. For example: 

  • Gluten-free cereal
  • Corn flakes
  • Muesli 
  • Rice Krispies

It’s important to note that muesli would have to be a low FODMAP version that can be bought from a certified low FODMAP company or be part of a recipe that has been put together by a trained low FODMAP dietitian.

Or, if you prefer a couple of slices of toast over cereal, you can also incorporate these IBS friendly breads:

  • Gluten-free bread
  • True sourdough bread 

2. Lots of Fruit and Vegetables

You know what they say, 5-a-day keeps the doctor away. Whether or not you are on a low FODMAP diet, having a range of fresh fruit and vegetables is essential to having a healthy diet. Having IBS shouldn’t limit you in that way and in fact, there is a long list of delicious vegetables which you can eat and still have your gut feeling happier than ever. 

You can still mix all of these vegetables into your daily meals:

  • Bean sprouts
  • Bell peppers 
  • Broccoli
  • Cabbage
  • Carrots
  • Rocket
  • Collard greens
  • Green beans
  • Celery
  • Cucumbers
  • Edamame
  • Kale
  • Lettuce
  • Potato
  • Pumpkin
  • Radish
  • Rhubarb
  • Spring Onion
  • Spinach 
  • Tomatoes

You can also still enjoy a good amount of fruit in your diet as well, even if you do suffer from regular IBS symptoms. Again, fruit is an essential part of any diet and in order to continue having a healthy lifestyle, it’s important to incorporate them into your meal or snack time. 

Here are some IBS friendly fruits, which won’t leave your gut in pain:

  • Mandarins
  • Oranges
  • Passion fruit
  • Raspberries
  • Strawberries
  • Blueberries
  • Grapes
  • Lemons
  • Limes

3.  Pasta, Rice and Noodles 

Pasta, rice and noodles are all staples when it comes to our regular, everyday meals. If you do go through the diagnosis process of IBS and find that one of your food triggers is one of these carbohydrates, don’t fear! There are plenty of yummy alternatives which you can add to your IBS shopping list. 

Why not try: 

  • Quinoa
  • Rice
  • Rice noodles
  • Rice noodles
  • Any gluten-free pasta

4. Everything About Dairy 

Dairy can be considered a tricky one. This food group can often be a person’s trigger, so it’s important to choose what you use carefully. Naturally, in milk and other related dairy products, lactose is found. It’s a known fact that many humans can’t properly digest lactose and therefore, avoid it all together. If this doesn’t trigger your IBS, then still having a certain amount of dairy in your diet can be extremely doable. 

These are all safe for IBS sufferers: 

  • Lactose-free milk
  • Almond milk
  • Rice milk
  • Cheese Cottage cheese
  • Ricotta cheese
  • Lactose-free yogurt 

5. Sauces

Finally, on the list, we have sauces. If you are following a low FODMAP diet, you shouldn’t be worried about having boring, tasteless meals. Swapping out your regular cooking sauces for some IBS friendly alternatives which are guaranteed to be gentle on your stomach without compromising on any of the flavour, is a great way to ensure your dinner times are still fun!

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