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.


Fruits and vegetables like bananas, blueberries, and broccoli. 

A chicken leg and fish.


Meats and seafood like chicken, pork chops, and salmon. 

Pasta and tortillas.


Wheat alternatives like brown rice, corn tortillas, and gluten-free pasta.

A bag of potato chips and a cookie.


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.

Common High FODMAP Ingredients

FODMAPs hide in many unexpected foods. Avoid high fructose corn syrup, garlic, onion, and sweeteners ending in “-ol.”
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Ingredient Order

The order of ingredients matters! FODMAPs that are listed higher up on the nutrition label are higher in quantity and may be harder to tolerate.
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Serving Sizes

Keep in mind that serving sizes may not be the same as a Low FODMAP serving.
An illustration of a person reading the nutrition facts label of a packaged food product.


  1. “High and low FODMAP foods.” Monash University. Accessed March 2022.
  2. "Food Labeling Guide." Food and Drug Administration. Accessed March 2022
  3. “Low-Fodmap Diet.” American College of Gastroenterology, 31 Jan. 2022, Accessed March 2022.
  4. “Label reading - how to spot the FODMAPs.” Monash University. Accessed March 2022



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