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
![A banana and blueberries.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-produce@2x.png)
Produce
Fruits and vegetables like bananas, blueberries, and broccoli.
![A chicken leg and fish.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-protein@2x.png)
Protein
Meats and seafood like chicken, pork chops, and salmon.
![Pasta and tortillas.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-grains@2x.png)
Grains
Wheat alternatives like brown rice, corn tortillas, and gluten-free pasta.
![A bag of potato chips and a cookie.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-snacks@2x.png)
Snacks
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:
![A check mark icon.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-checkmark@2x.png)
Common High FODMAP Ingredients
![A check mark icon.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-checkmark@2x.png)
Ingredient Order
![A check mark icon.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-checkmark@2x.png)
Serving Sizes
![An illustration of a person reading the nutrition facts label of a packaged food product.](/content/dam/linzess/images/4.2.3-m-is-your-pantry-fodmap-friendly-nutrition-facts@2x.png)
Sources:
- “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
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