FODMAPs are carbohydrates that your small intestine doesn’t absorb well. They can aggravate constipation and trigger those all-too-familiar symptoms: gas, bloating, and belly pain. A treatment plan and a healthy routine can help you manage your symptoms. And a little prep before hitting the grocery store can help you stock your pantry with Low FODMAP, gut-friendly choices to help keep you on track.
Your Low FODMAP Shopping List
Fruits and vegetables like bananas, blueberries, and broccoli.
Meats and seafood like chicken, pork chops, and salmon.
Wheat alternatives like brown rice, corn tortillas, and gluten-free pasta.
Tasty treats like baked potato chips, corn chips, and gluten-free cookies.
Pro Tip: Read the Label
Here’s a handy list of what to check for when you’re looking over labels:
Common High FODMAP Ingredients
- “High and low FODMAP foods.” Monash University. www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/. Accessed March 2022.
- "Food Labeling Guide." Food and Drug Administration. https://www.fda.gov/files/food/published/Food-Labeling-Guide-%28PDF%29.pdf. Accessed March 2022
- “Low-Fodmap Diet.” American College of Gastroenterology, 31 Jan. 2022, https://gi.org/topics/low-fodmap-diet/#tabs2. Accessed March 2022.
- “Label reading - how to spot the FODMAPs.” Monash University. https://monashfodmap.com/blog/label-reading/. Accessed March 2022