Navigating a grocery store can be overwhelming, especially when you’re following a low FODMAP diet. People get frustrated when they do grocery shopping, because they don’t know what to get due to so many food options. To help you shop with confidence, I’ve put together this comprehensive guide on how to navigate a grocery store while following a low FODMAP diet.
Understanding the Low FODMAP Diet
FODMAPs are fermentable carbohydrates that can trigger digestive symptoms in some people, particularly those with irritable bowel syndrome (IBS). The low FODMAP diet is a three-phase diet designed to help manage symptoms of IBS. It involves eliminating high FODMAP foods for a period of time, followed by a structured reintroduction phase to identify trigger foods, and then a personalized phase where you continue to avoid trigger foods while enjoying a varied diet.
When following a low FODMAP diet, it’s important to become familiar with the foods that are low in FODMAPs and suitable for your diet. Common low FODMAP foods include certain fruits like unripe bananas, some berries, and oranges; vegetables such as bell peppers, carrots, and spinach; protein sources like eggs, chicken, and hard tofu; dairy products like lactose-free milk and some cheeses; and grains including rice, quinoa, and oats. By understanding these options, you can confidently navigate the aisles of the grocery store and select suitable products for your low FODMAP diet.
In addition to knowing which foods to choose, it’s also helpful to be aware of potential high FODMAP ingredients that may be present in processed foods. This can include additives like fructooligosaccharides, inulin, and high fructose corn syrup. Taking the time to read labels and familiarize yourself with these ingredients can empower you to make informed choices and avoid items that could trigger symptoms.
By gaining a thorough understanding of the low FODMAP diet and the specific foods and ingredients that align with it, you can approach grocery shopping with confidence and ensure that your choices support your dietary needs.
Before heading to the store, make a list of low FODMAP foods you need. This will help you stay focused and avoid buying foods that may trigger your symptoms.
Fresh Produce
Most grocery stores have a produce section in the store front, so start your shopping there. While many fruits and vegetables are high in FODMAPs, there are plenty of low FODMAP options available. Stock up on fruits like unripe bananas, blueberries, strawberries, cantaloupe, kiwi, papaya, pineapple, oranges, and grapes, and vegetables like cabbage, spinach, carrots, collard greens, cucumber, daikon, ginger root, different types of lettuce, oyster mushrooms, olives, green onions, potatoes, radishes, spaghetti squash, tomatoes, zucchini, and bell peppers. Remember, that some fruits and vegetables can be included in smaller portions, and there is no need to avoid them if you can tolerate it. Don’t forget to get some fresh or dried herbs, because they can add a great flavor to dishes, and most of them are low in FODMAPs, like basil, chives, cilantro, parsley, dill, mint, oregano, rosemary, sage, thyme, and others.
Meat
Head over to the meat section to select low FODMAP meats. When choosing proteins, opt for whole chicken, turkey, beef, pork, lamb, or veal, which are naturally low in FODMAPs. Be cautious about processed, marinated, and already prepared meats, such as rotisserie chicken, sausages, deli meats and burger patties since they may contain high FODMAP ingredients, such as onion, garlic, high fructose corn syrup, celery, and others. Reading the labels will help to identify if a product is suitable for you and won’t trigger any adverse reaction.
Fish
Fish section is my favorite, because I love seafood, besides it is recommended to eat fish 2-3 times a week. You can choose fresh fish, shrimp, mussels, scallops, or crab legs to cook at home using various recipes. Seafood can also be found in the refrigerated or freezer sections sold in a package. Read the labels carefully especially if you see that it has been marinated or breaded. If you don’t feel like cooking, you can choose canned fish, such as tuna, salmon, or sardines in water or in oil. Again, read the label to make sure the seasonings are low in FODMAPs.
Dairy
Dairy products are high in lactose, a type of FODMAP that may cause GI distress in people with IBS. Choose lactose-free or dairy-free alternatives like lactose-free milk, almond milk, or coconut yogurt. Not all lactose-free products are low in FODMAPs, for example, when choosing a yogurt, make sure there are no high FODMAP ingredients added. Avoid yogurts with added inulin, high FODMAP fruits or fruit jams, honey, fructose, or agave syrup.
Most cheeses can be consumed without causing adverse reactions because they have been tested for lactose presence and found to be low in FODMAPs by Monash University. You can shop for Brie, Camembert, Cheddar, Colby, Feta, Gruyere, Havarti, Manchego, Monterey Jack, Mozzarella, or Swiss cheese. You can read more about cheese here.
Eggs are naturally low in FODMAPs, so you can place them in your shopping cart without too much thinking. Same goes for the butter, because it is mostly composed of fat and has only traces of lactose.
Bakery
There are not many choices in the bakery department for someone who is on a low FODMAP diet, because most baked goods are made from wheat, and consumption of which can lead to development of IBS symptoms if you are sensitive to fructans. The options you have are to choose a sourdough bread, or baked foods made from low FODMAP flours, such as rice, oat, almond, millet, or corn. Most big chain grocery stores lack a variety of foods made from alternative flours. You would probably have better luck with going to a local bakery where you can ask questions about how the bread was made.
When choosing sourdough bread, make sure there is no yeast added, because yeast facilitates a faster rise of the dough without enough time for the carbohydrates to be broken down. It takes about 22-24 hours for a true sourdough bread to be made, so that fructans are digested by bacteria during the fermentation period making it easier for your body to process it.
Grains and Pasta
Wheat products are high in FODMAPs, so opt for gluten-free grains like rice, millet, buckwheat, corn, quinoa, and oats. Check labels to ensure they are certified gluten-free, as cross-contamination can occur. Most pasta sold in the grocery store is made from wheat, so select a gluten-free pasta made from millet, rice, or buckwheat.
Frozen and Refrigerated Sections
In this section you can find frozen dinners, pizza, ice cream, meats, fish, fruits and vegetables, dips, and other foods. Here you will need to look at the ingredient list to choose foods low in FODMAPs, because some products may contain ingredients that can trigger digestive symptoms.
Beverage Aisle
Beverages also require a look at the ingredient list because some of them may have high FODMAP ingredients added, such as fructose corn syrup, fruit and vegetable juices, or agave syrup. Pay attention to flavored drinks, favored teas, juices, kombucha, soda, or coffee beverages. Some alcoholic drinks can also be high in FODMAPs, like rum and some sweet wines.
Condiments and Seasonings
Many condiments and seasoning blends contain high FODMAP ingredients like garlic and onion. Look for alternative condiments that are low FODMAP or make your own using garlic-infused oil. You can also create your own seasoning blends using Asafoetida or garlic scapes powder instead of garlic.
Snack Aisle
Stock up on low FODMAP snacks like rice cakes, popcorn, nuts, and seeds. Avoid snacks that contain high FODMAP ingredients like wheat or high-fructose corn syrup.
When shopping for packaged foods, always read the labels carefully. Even though low FODMAP labeling is not as widespread as gluten free, you may find some foods certified as “Low FODMAP” or “FODMAP Friendly” and can confidently add them to your shopping cart.
Navigating a grocery store on a low FODMAP diet doesn’t have to be daunting. With a little planning and knowledge, you can confidently shop for foods that support your digestive health. Use this guide as a reference to help you make informed choices and enjoy a varied and delicious low FODMAP diet.
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