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Alyssa Simpson RD, CDE, CLT
Alyssa Simpson

RDN, CGN, CLT
(602) 422-9800

Sibo Doctor Approved
certified gastrointestinal nutritionist
Sibo Doctor Approved
certified gastrointestinal nutritionist

Need a Low FODMAP Grocery List? Here’s Your New Year’s Planning Guide

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A paper grocery bag with a hand sticking out, formed into a fist holding parsley from a low FODMAP grocery list.

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We’re headed full steam toward the new year. People are getting into planning mode, ready to get back on track after cutting loose over the holidays.

Regardless of whether or not you stuck to the low FODMAP diet over the past couple months, New Years is a great chance at a fresh start. I’m not suggesting you overhaul your entire life all in one day. Those kinds of drastic changes almost never stick.

But if you slacked off your low FODMAP diet over the holidays and are ready to get back on track, this is a great time to do it.

With this in mind, the articles I’ve posted this month are a great starting place. We’ve talked about low FODMAP breakfast — to help you get out the door nourished and ready for the day, and low FODMAP lunch and dinner ideas — to help you avoid desperation take-out.

This week we’re going to get really practical and talk about planning. Your trips to the store will be much more efficient if you come armed with a low FODMAP grocery list.

Low FODMAP Meal Planning

If you’re on the low FODMAP diet to address IBS or SIBO symptoms, you know eating at home or bringing your own food is your best bet. Since FODMAPs aren’t listed on menus or packaging, it can be a challenge to figure out which foods are low FODMAP.

But prepping your own food is easier said than done. You have to plan ahead. But once you get into the planning habit, you can avoid the discouragement of staring into the fridge at 7:00 pm, wondering what you can eat for dinner. And low FODMAP meal planning doesn’t just mean breakfast, lunch, and dinner. You can also plan low FODMAP snacks.

Meal planning is a game changer when it comes to sticking to your low FODMAP diet. And you can start small. Just plan out your breakfasts for the week. Or plan out 2 or 3 dinners. Then build up as you get more comfortable. And if you need some help, you can read about my 6 best meal planning tips, or my favorite low FODMAP meal planning resources.

Low FODMAP Grocery List

Even if you haven’t planned out your meals, you can still hit the grocery store prepared. You just need to have a go-to low FODMAP grocery list.

This list can be customized to include the foods you like. But here are some of my favorite low FODMAP staples you can pick up — even when you don’t have a definite plan.

Low FODMAP Protein

✔ Beef

✔ Pork

✔ Chicken

✔ Turkey

✔ Eggs

✔ Fish (like cod, salmon, tuna, etc.)

✔ Seafood (like crab, lobster, shrimp, etc.)

✔ Lactose-Free Dairy products

✔ Firm Tofu

Low FODMAP Grains and Starches

✔ Quinoa

✔ Rice

✔ Corn

✔ Pasta

✔ Sourdough spelt bread

Wheat/rye/barley free breads (gluten free)

✔ Corn tortillas

✔ Rice (white, brown, basmati, etc.)

Low FODMAP Veggies

✔ Eggplant

✔ Green beans

✔ Bok choy

✔ Green bell pepper

✔ Carrots

✔ Cucumber

Fresh tomatoes

✔ Lettuce (butter, iceberg, romaine, etc.)

✔ Kale

✔ Spinach

✔ Cabbage

✔ Carrots

✔ Broccoli

✔ Potatoes

✔ Sweet potato

✔ Squash

✔ Zucchini

Pumpkin

Low FODMAP Fruit

Unripe banana

✔ Blueberries

✔ Clementine

✔ Mandarine

✔ Orange

✔ Kiwi fruit

✔ Pineapple

✔ Grapes

✔ Honeydew melon

✔ Lemon

✔ Lime

✔ Papaya

✔ Raspberry

✔ Rhubarb

✔ Strawberry

Low FODMAP Dairy and Dairy Alternatives

Image displays low FODMAP dairy products and dairy alternatives

✔ Almond milk

✔ Hemp milk

✔ Rice milk

✔ Butter

✔ Certain types of cheese (brie, camembert, mozzarella, Parmesan, feta, cheddar, swiss)

✔ Lactose-free products (lactose-free milk, ice cream, and yogurt)

Low FODMAP Nuts and Seeds

✔ Almonds (limit 10)

✔ Brazil nuts

✔ Hazelnuts (limit 10)

✔ Macadamia nuts

✔ Peanuts

✔ Pecan

✔ Pine nuts

✔ Walnuts

✔ Chia

✔ Pumpkin

✔ Sesame

✔ Sunflower

Low FODMAP Sweeteners

✔ Brown sugar

✔ Maple syrup

✔ Powdered sugar

✔ Sugar (sucrose)

Low FODMAP Snacks to Buy

Image displays low fodmap snacks to buy

When it comes to eating packaged food, high FODMAP sweeteners and savory spices like onion and garlic are hard to avoid. But that doesn’t mean you don’t have any options.

There are lots of FODMAP friendly snacks to buy at your favorite store, or to order online.

✔ Blue Diamond Almonds Nut Thins Crackers

✔ Simple Truth Gluten Free Multigrain with Sea Salt Rice Crackers

✔ Schar Gluten Free Multigrain Table Crackers

✔ Good Thins Rice Crackers, Simply Salt

✔ Back to Nature Gluten Free Multi-seed Rice Thin

✔ Mary’s Gone Gluten Free Original Crackers

✔ Tostitos Tortilla Chips, Original Flavor

✔ Nature Valley Crunchy Peanut Butter Granola Bars

✔ Silk Almond Dairy-Free Strawberry Yogurt

✔ Stonyfield Organic Vanilla Whole Milk Yogurt

✔ Trader Joe’s Veggie Crisps Puffed Potato Snacks

✔ Gomacro Macrobar Organic Vegan Protein Bar – Peanut Butter, Sunflower Butter & Chocolate,

✔ Banana & Almond Butter, Dark Chocolate & Almonds

✔ FodyFoods snack bars (all flavors)

✔ Popchips, Original

✔ Glutino Gluten Free Table Crackers

✔ Glutino Gluten Free Pretzels

✔ Unflavored tortilla and potato chips (double check the ingredients for hidden FODMAPs)

✔ Mary’s Gone Crackers, OriginalLow FODMAP Foods

✔ Nature Valley Roasted Nut Crunch Granola BarsLow FODMAP Foods

✔ Chobani Oat Milk Yogurt

✔ Nubu Nut Butter Bites

Support for your Low FODMAP Diet

The low FODMAP diet can be tricky. But you don’t have to go it alone. I offer a few different options that can make your IBS or SIBO journey more manageable.

IBS Resource Guide

After helping over 1,000 people address their IBS symptoms, I’ve discovered some top tier resources. You can find my favorites in my free IBS Resource Guide.

1:1 Nutritional Counseling

You’re an individual. So your IBS or SIBO journey isn’t going to exactly match anyone else’s. It can be hard to figure out what’s at the root of your symptoms. But I’m like an IBS detective. I dig into your test results, symptoms, lifestyle, and more to figure out what’s causing your digestive issues, and then develop a plan that will help you feel good again. If you’d like to learn more, you can schedule a free 15-minute strategy call.

Community Support

Community can make all the difference when you’re dealing with a difficult issue like IBS or SIBO. That’s why I created The Healthy Gut Solutions Group. Whether you have IBS, SIBO, or unexplained digestive issues, this community is the place for you.

Online Program

If you need guidance and support to navigate the nitty gritty details of the low FODMAP diet, the IBS Relief Blueprint is just the thing. I’ve gathered my best strategies, tools, and resources and put them together in this affordable, self-paced, online course.

Free IBS Resource Guide
The Top 5 IBS Resources I Use Every Day
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Join My Free Facebook Group
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Alyssa Simpson RD, CDE, CLT
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