Finding Pre-Packaged Low FODMAP Products
What’s worse than going to the grocery store and having to read the back of every single label of pre-packaged products? Well, doing that and then looking up all the ingredients on the label to figure out which ones you can and can’t eat. This is the reality of being on a Low FODMAP Diet, especially if you’re new to it. Trust me, I’ve been there.
When I first started my journey, I’d do some research before I went to the grocery store. But sometimes I’d get there and they didn’t have things in stock that I’d already researched. One day, I left to go to the grocery store and my husband called me wondering where I was because I’d been gone for two hours. Two hours! I was almost in tears in the aisle trying to figure out what I was going to eat that week.
Although I mostly stick to whole foods, such as fruits, vegetables, whole grains, and meats, I also quickly realized this is unrealistic. Sometimes I want cereal, ice cream without making it from scratch, and things as simple as ketchup. So, I decided to document the pre-packaged items I find in stores and online that are safe and some things that are at least safe for me.
Disclaimer: Below you’ll find my curated list of potential Low FODMAP products. But remember to test everything for yourself. Although I review ingredients to make sure they appear to be Low FODMAP and test products myself before recommending them, what might be safe for me, might not be safe for you. Product ingredients can also change over time, so you’ll want to review the label before purchasing. The only items that are certified Low FODMAP will have the Monash Low FODMAP icon printed on them.
Product Recommendations
For Cooking
Garlic Gold Oil is a garlic-infused oil to use in place of your regular cooking oil if you want to include the flavor of garlic in your dish.
It’s almost impossible to find broth or stock in the grocery store that doesn’t contain high FODMAP ingredients like garlic, onion, celery, or even additives like inulin. Savory Choice’s broth appears to have no high FODMAP ingredients and could be suitable on a Low FODMAP Diet.
For Baking
Enjoy Life boasts a variety of dairy-free chocolate chips for baking or snacking. I sometimes add them to granola or atop a rice cake with peanut butter to get my chocolate fix. They’re also great for making a chocolate ganache.
Breakfast
Kashi Chocolate Almond Seat Salt Chewy Granola Bars are packed full of chocolate and appear to be Low FODMAP. They are vegan and look to be gluten free, however, I don’t think they can claim to be gluten free due to the possibility of cross-contamination.
Perfect Granola Coconut Cranberry granola bars are gluten, soy, and dairy free. And yes, dried cranberries are safe on the Low FODMAP Diet in servings of up to one tablespoon. Coconut is also safe as long as its less than 2/3 cup.
Oops! All Mega Berries cereal by Cap’n Crunch is a cereal option since it’s made mainly with corn flour. It does contain strawberry juice concentrate, but strawberries don’t contain any FODMAPs!
For Lunches & Dinners
Siete Almond Flour tortillas are made from just a few, Low FODMAP ingredients and are the perfect size for taco night!
Sides
Amy’s Vegan Rice Mac & Cheeze are gluten and dairy free. Just be sure to get the right version of this side dish. Amy’s makes macaroni and cheese that is made with vegan cheese, but with wheat macaroni pasta.
Miracle Rice by Miracle Noodle is a plant-based rice alternative. It’s made of Konjac flour and is Low FODMAP certified in serving sizes of 3 oz. It’s also gluten free, vegan, soy free, as well as keto and paleo friendly. It’s low calorie and low carb!
Savory Snacks
Crackers
You don’t even have to read the ingredients list on this pack of Schar table crackers, because they have the Monash Low FODMAP icon on them. That means Monash University has tested these crackers and they are certified Low FODMAP.
Sweet Snacks & Desserts
Cookies
Enjoy Life is very allergy friendly. These Enjoy Life cookies are free from gluten, dairy, and many other ingredients and should be suitable on the Low FODMAP Diet.
As you can tell from this picture, Sweet Loren’s ready-to-bake cookies are gluten and dairy free. They are also delicious!
Regular Oreo cookies are already vegan, so gluten free Oreos may be suitable for a Low FODMAP Diet.
These Simple Mills almond flour cookies are my absolute FAVORITE cookies. First of all, they’re phenomenally delicious. But, they also have a great texture, flavor, and are made from simple ingredients which makes them a bit healthier compared to other cookie options. Not all of their products are suitable for a Low FODMAP Diet, though, so make sure to read those labels! Their Soft Baked Dark Chocolate Coconut cookies actually contain honey, so make sure to test them and stick to the serving sizes on the box.
Fruit Snacks
Crispy Fruit by Crispy Green: All Strawberry contains one ingredient — freeze-dried strawberries. This is a very low-calorie snack that is totally Low FODMAP and great to eat on the go. Just make sure to eat them in one sitting because they do get stale if left open for too long.
Donuts
These gluten and dairy free chocolate frosted donuts by Katz come frozen, but thaw out very quickly. It’s like eating cake!
Ice Cream
Although So Delicious ice cream sandwiches do have wheat in them for the sandwich part of these ice cream sandwiches, they are very small and may be tolerable on the Low FODMAP Diet. Remember, Low FODMAP doesn’t mean gluten free — it just means gluten reduced. On the Low FODMAP Diet, most people can tolerate some gluten.
GoodPop Orange n’ Cream popsicles are low calorie, low sugar, and Low FODMAP! They are made with gluten and dairy free ingredients (orange juice and coconut cream). Orange juice is Low FODMAP in 4 fluid ounce servings (that’s about half a cup, so one popsicle should be within those limits). Other flavors may also be Low FODMAP, but make sure to check out the ingredients yourself first, as juices in concentrated forms tend to be higher in FODMAPs than the fruit itself.