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Low FODMAP Grocery List

Eating on a Low FODMAP Diet? Bring this grocery list with you on your next trip to the store! 🛒

Grains🍞
-Gluten free pasta
-Quinoa
-Rice
-Millet or spelt bread

Protein🥩
-Beef
-Chicken
-Turkey
-Eggs (if tolerated)
-Fish

Vegetables🥬
-Bell peppers
-Broccoli
-Carrots
-Celery
-Cucumber
-Eggplant
-Green beans
-Mixed greens (lettuce, spinach)
-Summer squash
-Zucchini

Fruit🍓
-Avocado
-Small bananas
-Berries (blueberries, strawberries, raspberries)
-Grapes
-Lemons and limes
-Oranges

Dairy & Milk Alternatives🧀
-Aged cheeses (preferably cheddar)
-Butter
-Almond milk
-Coconut milk
-Lactose-free milk
-Rice milk

Nuts & Seeds🎃
-Almond butter
-Almonds
-Cashews
-Pumpkin seeds
-Sesame seeds
-Sunflower seeds

Drinks🍵
-Coffee
-Cranberry juice
-Tea
-Sparkling water

Oil & Condiments🥥
-Coconut oil
-Garlic-infused oil
-Mayonnaise
-Mustard (ensure no garlic or onion)
-Olive oil
-Soy sauce

Is Coconut Low FODMAP?

Is Coconut Low FODMAP? 🥥✨

If you’re a coconut lover like us, navigating which coconut products are low FODMAP can be a little bit tricky (but worth it!) We’ve outlined where each product lands on the FODMAP scale.

1. Coconut Oil – Low FODMAP
2. Coconut Water – 40ml only
3. Dried Coconut Pieces – 1/4 cup only
4. Coconut Milk – 1/2 cup only
5. Coconut Ice Cream – 1/4 cup only (Double check the ingredients as well)
6. Coconut Flour – High FODMAP
7. Coconut Sugar – 1 teaspoon only