Last updated August 2020
This is low FODMAP grocery list includes common food products found in UK supermarkets. This list was developed to give you a helping hand if you are struggling at the start of your FODMAP journey.
The list is updated with new products and products may also be removed as ingredients change over time or based on new emerging research on FODMAP content.
*Attention: Please read below*
- If you suffer from coeliac disease not all products listed below are safe. Please check the food labels before purchasing for traces of barley or contamination with gluten through manufacturing processes. I would recommend joining Coeliac UK and using their app to ensure that the products are also gluten free.
- Whilst some of these products are low FODMAP they might still include common IBS triggers such as insoluble fibre, fat and caffeine. Be aware of these triggers alongside the FODMAP content of foods.
- This is not a stand alone guide. I would recommend working with a FODMAP trained dietitian and using this alongside the Monash FODMAP university app.
- In high quantities some of these products may become moderate or high in FODMAPs. Check out the Monash University App for guidance on portion sizes. Tolerance varies between individuals.
- Always check ingredient lists for high FODMAP ingredients as the manufacturer may change the ingredients over time. Whilst this list is updated periodically it is your responsibility to double check food labels.
- All the products are available to purchase either in UK supermarkets, on amazon.co.uk, or on fodmarket.co.uk
Breakfast cereals
- Kellogg’s Rice Krispies
- Oatibix by Weetabix
- Oatibix Flakes
- Scotts Porage Oats
- Quaker rolled oats
- Quaker Oats So Simple (Original, Golden Syrup, vanilla and blueberry, Sweet Cinnamon, maple & pecan, Strawberry raspberry & Cranberry, Caramel)* Not the cuppa/pot version
- Freee by Doves Farm Gluten free organic oats
- Rude Health Daily Oats Porridge
- Rude Health Puffed Oats
- Rude Health Puffed Brown Rice Gluten Free
- Rude Health Porridge The Oatmeal
- Sainsbury’s Express Porridge Golden Syrup Sachets
- Tesco Wholefoods Oatbran
- Weetabix Ready Brek Original
- Weetabix Ready Brek easy sachets (original, gingerbread, chocolate)
- Amisa Gluten Free Pure Porridge Oats
- Natures Path Gluten Free Gorilla Munch corn puffs
- Gluten Free Porridge Oats Waitrose Love Life
- Doves Farm Organic Gluten Free Cereal Chocolate Stars
- Doves Farm Gluten Free Organic Cocoa Rice
- Doves Farm Organic Gluten Free Cornflakes
- Doves Farm Organic Fibre Flakes
- Glebe Farm Gluten Free Porridge Oats
- Kallo Gluten Free Organic Wholegrain Breakfast Puffs
- Asda Free From Pure Porridge Oats
- Nutri-Brex Gluten Free Original
- Asda Free From Rice Snaps
- Asda Free From Special Flakes
- Asda Free From Choco Snaps
- Asda Free From Honey Hoops
- Asda Free From Frosted Flakes
- Asda Free From Corn Flakes
Milk & Dairy Products
- Lactofree Whole Milk by Arla
- Lactofree Semi-skimmed Milk by Arla
- Lactofree Skimmed Milk by Arla
- Lactofree milk long life portions
- Lactofree Chocolate Flavoured Dairy Drink by Arla
- Asda Lactose Free Milk
- Biona Coconut Milk
- Alpro Unsweetened Almond Milk
- Alpro Original Almond Milk
- Alpro Rice milk alternative
- Alpro Almond Dark Chocolate Milk
- Alpro Coconut Drink Original
- Provamel Almond Unsweetened
- Provamel no added sugar rice drink
- Provamel Rice coconut drink
- Blue Diamond Unsweetened Almond Breeze
- Blue Diamond Almond Breeze Original
- Blue Diamond Almond Breeze Almond Milk Chocolate Flavour
- Blue Diamond Almond Breeze Barista
- Rude Health Almond Drink Unsweetened
- Rude Health Brown Rice Drink
- Candia Just Milk Lactose Free Semi Skimmed Milk 1L
- Ecomil Hemp milk
- Tesco rice milk
- Rice dream with calcium
- Candia lactose free milk
- Oatly Oat Drink
- Oatly Oat Drink Organic
- Oatly Oat Drink Fresh Calcium Enriched
- Oatly Oat Drink Enriched (natural, chocolate)
- Oat Dream Milk Alternative 1L Original + Calcium
- Oatly Oat Drink Barista Edition
- Rude Health Oat Drink
Cheese – Please note hard cheeses (parmesan, grana padano, pecorino, cheddar, brie, camembert, mozzarella, feta, compte, gruyere, monterey jack, manchego) are naturally low FODMAP so I have not included these in the list. Look at the Monash FODMAP university app for more detail on portion sizes.
- Lactofree Soft White Cheese by Arla
- Philadelphia Lactose Free Cheese
- Oatly creamy oat spread plain
Yoghurt
- Tesco lactose free greek yoghurt
- Lindhals Turkish Lactose Free 10% Yoghurt
- Rachel’s organic lactose free yoghurt
- Coyo yoghurt (original, vanilla,
- Arla lactofree Strawberry and Raspberry Yogurt
- Arla Lactofree Plain yogurt
- Koko Plain
- Koko Vanilla
- Koko coconut and lemon
- Koko Strawberry
- Koko Raspberry
- The coconut collaborative natural unsweetened
- Asda Lactose Free Greek Yoghurt Plain
- Asda Lactose Free yoghurt Strawberry
- Milbona Lactose Free yoghurt
- Milbona high protein pudding – Chocolate, Vanilla
- Tims Dairy Kefir Greek Style yoghurt. Natural, Coconut
- Rachel’s organic lactose free yoghurt
Cream
- Lactofree Cream by Arla
- Oatly whippable cramy oat
- Oatly creamy oat single cream
- Emlea plant double cream
- Emlea plant single cream
- Oatly creamy oat fraiche
Ice-cream/ sorbet
- Blue skies chocolate and orange dairy free
- Hackney Gelato Dark Chocolate Sorbetto
- Hackney Gelato Raspberry Sorbetto
- Grom sorbetto al limone
- Grom sorbetto al lampone
- Morrisons V taste dark chocolate mini choc chokas
- Morrisons V taste dark chocolate and almond chokas
- Morrisons V taste dark chocolate choc chokas
- Cecily’s Organic mint choc chip
- Cecily’s dairy free ice-cream organic pure chocolate
Bread
- Genius Gluten Free Triple Seeded Farmhouse
- Genius Gluten Free Soft White Farmhouse
- Genius Gluten Free Toastie
- Genius Gluten Free Spicy Fruit Loaf
- Genius Gluten Free Soft White Rolls
- Genius Gluten Free Plain Bagels
- Genius Gluten Free Crumpet
- Genius Gluten Free Multiseed rolls
- Schar gluten free baguette
- Schar gluten free white/ brown/ seeded ciabatta rolls
- Schar gluten free deli style seeded bread
- Schar gluten free pizza base
- Schar gluten free panini rolls
- Schar gluten free wholesome vitality loaf
- Schar gluten free wholesome seeded loaf
- Schar hamburger rolls
- Warburtons Gluten Free crumpets
- Warburtons Gluten Free Sandwich Thins
Crackers
- Amisa Organic Grissini
- Schar gluten free grissini
- Schar Cream Crackers
- Schar crispbread
- Orgran Buckwheat Crispibread
- Orgran Chia Crispibread
- Orgran Corn Crispibread
- Orgran Essential Fibre Crispibread
- Orgran Quinoa Crispibread
Flour /flour mixes
- Amisa Gluten Free Seeded Breaded Mix
- Amisa gluten free chocolate cake mix
- Amisa gluten free chocolate brownie mix
- Amisa gluten free buckwhet flour
- Amisa gluten free brown rice flour
- Doves Farm Gluten free rice flour
- Doves Farm gluten and wheat free white flour blend
- Doves Farm gluten free self-raising white flour
- Doves farm gluten and wheat free white bread flour
- Doves Farm brown rice flour
- Doves Farm freee sponge mix
- Bob’s red mill gluten free Teff flour
- Davina Steel gluten free pizza mix
- Davina Steel gluten free scones mix
- Davina Steel White loaf mix
- Schar gluten free Mix it! Universal
- Orgran Self Raising Flour
- Orgran gluten free buckwheat pancake mix
- Orgran Chocolate Cake mix
- Orgran Vanilla Cake mix
- Helen’s seeded bread mix
- Helen’s sandwich bread mix
- Sainsbury’s Deliciously Free From Plain Flour
- Betty Crocker Devil’s Food Gluten Free Cake Mix
Pasta
- Biofair Organic Fair Trade Rice Quinoa Spaghetti
- Biofair Organic Rice Quinoa Fusilli
- Doves Farm Gluten Free Brown Rice Fusilli
- Doves Farm gluten free Penne
- Doves Farm Multigrain penne
- Doves Farm Freee brown rice pasta
- Doves Farm Freee maize and rice spaghetti
- Amisa Gluten Free Rice Penne wholegrain
- Mama Instant Rice Noodles
- Sainsbury’s Rice Noodles
- Ko-Lee Rice Vermicelli
- Freefrom Waitrose Fusilli
- Freefrom Waitrose Penne
- Freefrom Waitrose Spaghetti
- Freefrom Waitrose Lasagne Sheets
- Garofalo Gluten Free Penne rigate pasta
- Garofalo Gluten Free Spaghetti
- Garofalo Gluten Free Casarecce Pasta
- Garofalo Gluten Free Fusilloni
- Garofalo Gluten Free Linguine
- Garofalo Gluten Free Mafalda Corta
- Garofalo Gluten Free Gnocco Sardo Pasta
- Garofalo gluten free Anellini
- Thai Taste Folded Rice Noodles
- Asda chosen by you free from lasagne sheets
- Asda Free from tagliatelle
- Asda free from fusilli
- Asda free from penne
- Asda free from spaghetti
- Orgran gluten free lasagne mini sheets
- Barilla gluten free spaghetti
- Fresh Pasta co Potato Gnocchi
- Carlo Crivellin Gluten Free Rice Gnocchi
- Garofalo gluten free potato gnocchi
- Difatti gluten free plain gnocchi
Pastry
- Genius GF Shortcrust Pastry
- Genius GF Puff Pastry
Frozen foods
- Rule of Crumb Breaded Fish Fillets
- Rule of Crumb Gluten & Dairy free Fish Fingers
- Birds Eye Potato Waffles x10/18 Gluten Free
- Birds Eye Mini Potato Waffles Gluten Free
- Bannisters Yorkshire Family Farm 4 Cheese & Bacon Potato Skins
- Bannisters Yorkshire Family Farm 4 Baked Jacket Potatoes
- Bannisters Yorkshire Family Farm 6 Little Jacket Potatoes
- Bannisters Yorkshire Family Farm Farmer’s Roasting Potatoes
- McCain Jackets slow baked x4
- McCain Smiles
- McCain Naked Oven Chips Straight
- McCain Naked Oven Chips Crinkle
- McCain Triple Cooked Chips
- Aunt Bessie’s Crispy&Fluffy Homestyle Chips
- Aunt Bessie’s Crispy&Fluffy Crinkle Cut Chips
- Essential Waitrose French Fries
- Essential Waitrose Frozen Oven Chips
- Essential Waitrose Frozen Crinkle Chips
- Aviko Thick Cut Super Crunch Oven Chips
- Tesco Homestyle Straight Cut Oven Chips
- Tesco Crinkle Cut Oven Chips
Soups
- Fodmapped Minestrone
- Fodmapped Roasted Pumpkin and Sage Soup
Processed Meat
- The Black Farmer Premium Pork Sausages
- The Black Farmer Premium Pork Chipolatas
- Mattesson’s Smoked Pork Sausage Original
- Sainsbury’s Lincolnshire Pork Sausages Taste the Difference
- Sainsbury’s taste the difference beef burgers
- Sainsbury’s taste the difference beef burgers with west country cheddar
- Gourmet Burger Kitchen 100% British beef burgers
- The juice meat co rump burgers
- Waitrose New Zealand Venison Burgers
- Waitrose Aberdeen Angus Quarterpounder beef burgers
- Heck pork sausages
Condiments
Sauces
- Tomato Ketchup by Sainsbury’s
- Colman’s English Mustard Powder
- Maille Dijon Mustard Originale
- Maille Dijonnaise sauce
- Sainsbury’s Salad Cream
- Heinz Salad Cream
- Heinz Light Salad Cream
- Asda Salad cream
- Stokes real mayonnaise
- Stokes lemon mayonnaise
- Stokes chilli mayonnaise
- Essential Waitrose mayonnaise
- Tracklements mayonnaise
- Tesco Free From salad cream
- Fody tomato ketchup
- Slightly Different Spicy red pepper tomato ketchup
- Slightly Different Hunters Kickin BBQ sauce
- Atkins and Potts Creamy Dill Mustard Sauce
- Atkins and Potss Zesty Seafood Sauce
Tomato; canned, passata etc – most canned tomatoes are safe
- Cirio Chopped Tomatoes
- Cirio Double Concentrated Tomato Puree
- Cirio Passata Classica
- Sainsbury’s SO Organic Passata
- Sainsbury’s Italian Chopped Tomatoes with Herbs
- Napolina passata with basil
- Mutti passata with basil
- Biona canned chopped tomatoes
- Biona canned chopped tomatoes with basil
Sauces
- Fody sesame ginger sauce and marinade
- Fody teriyaki sauce and marinade
- Fody original barbecue sauce
- Fody Taco sauce
- Bay’s kitchen Jalfrezi curry sauce
- Bay’s kitchen Tikka masala sauce
- Bay’s kitchen Korma sauce
- Bay’s kitchen Thai green curry
- Bay’s kitchen Sweet and sour sauce
- Bay’s Kitchen Katsu Curry
- Bay’s Kitchen Spicy Mexican
- Bay’s Kitchen Arrabiata
- Bay’s Kitchen Massaman sauce
- Bay’s Kitchen tomato and basil stir in sauce
- Fody tomato basil sauce
- Fody marinara sauce
- Fody Arrabbaiata Pasta sauce
- Fody medium salsa
- Fody mild salsa
- Fody Green Enchilada sauce
- Fody Korean BBQ sauce and marinade
- Fodmapped sweet chilli
- Fodmapped green curry sauce
- Fodmapped lemon & thyme risotto
- Fodmapped red wine and Italian Herbs Pasta Sauce
- Fodmapped Slow Roasted Vegetables Pasta Sauce
- Fodmapped Sweet Chilli, Basil and Lemongrass Stir Fry Sauce
- Fodmapped Teriyaki Sauce
- Biona Green Pesto
- Biona black olive pate
- Slightly Different Arrabbiata
- Slightly Different Bolognese Sauce
- Slightly Different Hunter Kickin BBQ Sauce
- Slightly Different Medium Chilli Sauce
- Slightly Different Red pepper and Chilli Sauce
- Slightly Different Sweet and Sour
- Slightly Different Thai red curry
- Slightly Different Sweet Chilli Sauce
- Slightly Different Tikka Masala Sauce
- Slightly Different Tomato and Basil Sauce
- Slightly Different Tropical Curry Sauce
- Anila’s Chilli Pasta Sauce
- Anila’s Dhansak Korma Sauce
- Anila’s Fruity Mild Curry Sauce
- Anila’s Goan Green Curry Sauce
- Anila’s Spicy Korma Curry Sauce
- Blue Dragon Sweet and Sour Stir Fry Sauce
Dressing
- Mary Berry’s light salad dressing
- Mary Berry’s salad dressing
- Hellmann’s house dressing
- Tracklements Italian herb dressing
- Fody Caesar Dressing
- Fody French Dressing
- Fody Garden Dressing
- Fody Lemon and Herb Seasoning
- Fody Maple Dijon Dressing
- Slightly Different Orange, Ginger and Chilli Salad Dressing
Spice Mixes
- Sainsbury’s Garam Masala
- Natco Garam Masala
- Morrison’s Chinese 5 Spice
- Bolst mild curry powder
- Bolst hot curry powder
- Fody Steak Seasoning
- Curry On Balti Curry Kit
- Curry On Jalfrezi Curry Kit
- Curry on Korma Curry Kit
- Curry on Pakora Spice Kit
- Curry on Tikka Masala Curry Kit
- Spicentice Harissa rub
- Spicentice Chicken Korma
- Spicentice Chicken Tikka Masala
- Spicentice Thai Green Curry
- Spicentice Moroccan Lamb Tagine
- Spicentice Ras El Hanout
- Spicentice Tandoori rub
- Waitrose Herbs De Provence
- Zest and Zing Lebanese Seven Spice
- Zest and Zing Asafoetida
- Bart Moroccan Style Salt
- Bart Berbere
- Bart Roasted Punjab Masala
- Waitrose cooks Shichimi Togarashi Japanese Seven Spice Blend
- Waitrose cooks Mixed Herbs
Stock
- Massel 7’s Stock cubes Beef
- Massel 7’s Stock cubes Chicken
- Massel 7’s stock cubes Vegetable
- Massel Stock Powder Beef style
- Massel Stock Powder Chicken style
- Massel Stock Powder Vegetable Style
- Massel Stock Powder Reduced Salt Chicken Style
- Bay’s kitchen – beef, vegetable, chicken
Gravy
- Compton’s Gravy Salt
- Massel Traditional Gravy
- Bay’s Kitchen gravy
Biscuits
- Nairn’s Gluten Free Oatcakes
- Nairn’s Oatcakes
- Nairn’s fine milled oatcakes
- Nairn’s gluten free biscuit break Stem Ginger
- Nairn’s organic super seed oatcakes
- Doves Farm Gluten Free Organic Stem Ginger Cookies
- Doves Farm Gluten Free Lemon zest cookies
- Doves Farm Gluten Free chocolate chip cookies
- Asda free from custard creams
- Asda free from gingerbread men
- Asda Free From Caramel Rice Squares
- Lovemore Free From Chocolate Chip Cookies
- Prewetts gluten free spicy dark chocolate and ginger cookies
- Kent&Fraser gluten free spicy ginger crunchy cookies
- Kent &Fraser choc chip cookies
- Angelic gluten free orange chocolate cookies
- Angelic gluten free double chocolate cookies
- Kallo Dark Chocolate Rice Cake Thins Gluten Free
- Schar gluten free digestive biscuit
- Schar gluten free chocolate chip biscuit
- Tesco free from digestive biscuits
- Tesco free from chocolate chip cookie
- Tesco free from stem ginger cookie
- Tesco free from all butter shortbread
- Tesco free from cream crunchies
- McVities gluten free original hobnob
- Lovemore digestive biscuits
- Lovemore custard creams
- Mrs Crimble’s deeply dippy choc coconut macaroons
- Mrs Crimble’s coconut macaroons
- Kent and Fraser gluten free lemon butter shortbread
- Lovemore o’chocos
Dessert/Cakes
- Lovemore celebration cake
- Lovemore lemon cake slices
- Lovemore chocolate brownies
- Lovemore iced lemon cake
- Lovemore lemon and poppy seed muffins
- Lovemore double chocolate muffins
- Waitrose freefrom chocolate brownies
- Mrs Crimbles classic French madeleines
- Tesco finest free from Victoria sponge cake
- Tesco free from lemon loaf cake
- Tesco free from chocolate cake slices
- Tesco free from coffee and walnut cake slices
- Mrs Crimbles jammy loaf cakes
- Birds Original Custard Powder (make up with lactose free milk)
- Waldrons Patisserie Belgian Chocolate Tart
- Gu 2 hot chocolate souffles
- Helen’s Scone Mix
- Sainsbury’s deliciously free from lemon layered dessert
- Amisa Gluten Free Chocolate Cake Mix
- Amisa Gluten Free Chocolate Brownie Mix
- Genius Gluten Free Lemon Cupcakes
- Genius Gluten Free Chocolate Cupcakes
Chocolate/ Hot chocolate
- Green&Black’s Organic Dark Cooking Chocolate
- Green&Black’s Organic dark chocolate
- Green&Black’s 70% dark
- Green&Black’s Mint Dark Chocolate
- Green&Black’s Ginger dark chocolate
- Green&Black’s Velvet Edition Dark Chocolate Mint
- Green&Black’s Velvet Edition Dark Chocolate Salted Caramel
- Lindt Dark Sea Salt
- Lindt Les Grandes 34% hazelnuts dark
- Lindt Excellence Mint Intense
- Lindt Excellence Raspberry Intense
- Divine Smooth Dark with Mint Crisp
- Divine Smooth Dark with Raspberries
- Divine Deliciously Dark Smooth Hazlenut
- Montezuma’s Drak Chocolate with Ginger bar
- Divine Dark Chocolate with Raspberry
- Willie’s Cacao Dark Chocolate with Luscious Orange
- C&L 65% Dark Chocolate with Orange
- Waitrose continental plain chocolate
- Waitrose belgian dark chocolate with hazelnuts
- Lindt Excellence 70%, 85% cocoa dark chocolate
- Cote d’Or dark chocolate
- Ritter Sport Dark Whole Hazelnuts
- Moo Free Original Organic Bar
- Mini Moos Minty Moo
- Mini Moos Cheeky Orange
- Galaxy Vegan Smooth Orange
- Galaxy Vegan Caramel and Sea Salt
- Galaxy Vegan Caramelised Hazelnut
- Cadbury Drinking Chocolate
- Cadbury Bournville Cocoa
- Green & Blacks Organic Creamy Hot Chocolate Drink
- Whittard Luxury hot chocolate
- Whittard Mint Favour Hot Chocolate
- Whittard Rocky Road Hot Chocolate
- Whittard Salted Caramel Hot Chocolate
- Whittard 70% cocoa hot chocolate
- Whittard 60% Cocoa Flaaked Drinking Chocolate
- Twinings swiss chocolate drink
- Clipper fairtrade drinking chocolate
- Galaxy Drinking Chocolate
- Sloane’s Ravishing Rich Dark , Pure Dark Chocolate Pearls
- Sloane’s Posh Hot Chocolate Exquisite Ecuador Dark
- Nesquik Hot Chocolate
Snack /cereal bars
- Fody Almond Coconut Bar
- Fody Blueberry Almond Bar
- Fody blueberry almond bar
- Fody dark chocolate, nuts and sea salt bar
- Fody peanut butter chocolate quinoa bar
- Eat Natural Maple syrup, pecans and peanuts
Sweets
- Swizzles Matlow Rainbow Drops
- Haribo Happy Cola
- Haribo fizzy cola
- Haribo Happy Cola Sour Halal
- Haribo strawberry softies
- Eskal Gluten Free Marshmallows
- Asda marshmallows
- Mallow and Marsh Raspberry Marshmallows coated in Dark Chocolate
- Freedom Mallows Vegetarian mini pink and white vanilla marshmallow bites
- Epic Giant American Style Toastin Marshmallows
- Barratt Mini Flumps
- Barratt Refreshers Softies
- Sainsbury’s pink and white mini marshmallows
- Tesco marshmallows
- Barratt dib dab
- Fruitella juicy chews
- Skittles
- Mentos mint
Jam
- Bonne Maman Conserve (Strawberry, Wild Blueberry, Raspberry)
- Bonne Maman Bitter orange marmalade
- Mackays Scottish Raspberry Preserve
- Mackays Scottish Strawberry Preserve
- Wilkin Sons LTD Tiptree Strawberry Conserve
- Sainsbury’s SO Organic Strawberry Conserve
- The Bay Tree sweet chilli jam
- The Bay Tree Blueberry and lemon marmajam
- The Bay Tree Strawberry and orange marmajam
Syrup
- Shady maple farms maple syrup
- St Lawrence gold maple syrup
- Clarks pure maple syrup
- Modern natured vanilla reduced sugar syrup
- Fabbri Strawberry syrup
- Fabbri Caramel syrup
Protein Bars
- Fodbods Mint Chocolate Protein Bar
- Fodbods Lemon and Coconut Protein Bar
- Fodbods Butter and Choc Chunch Protein Bar
- Fodbods Raspberry Coconut Protein Bar
Crisps
- Doritos Lightly Salted
- Torres La vera smoked paprika potato chips
- Kettle Chips Lightly Salted
- Kettle Chips Balsamic vinegar and sea salt
- Pipers Angelsey sea salt crisps
- Pipers unsalted crisps
- Market Deli Angelsey sea salt crisps
- Tyrell’s sea salted furrows
- Tyrell’s lightly salted crisps
- Tyrell’s Naked crisps
- Slabs thick&Big slightly salted crisps
- Hula Hoops original
- Pombear original
- Seabrook crinkle cut salt and vinegar crisps
- Seabrook crinkle cut sea salt crisps
- Peckish rice crackers sea salt and vinegar flavour
- Walkers French Fries
- Amaizin natural corn chips
- Sainsbury’s Basics Tortilla Chips
- Asda Value Tortilla Chips
- Tesco Value Tortilla Chips
- Popchips sea salt and vinegar
- Popchips sea salt
- Well and truly crunchy salt and cider vinegar
Popcorn
- Propercorn slightly salted
- Propercorn sweet & salty
- Butterkist sweet and salted
- Tyrrell’s sweet and salty popcorn
- Tyrrell’s sweet Madagascan vanilla popcorn
- Nom salted maple popcorn
- Nom cinnamon maple popcorn
- Planet organic turmeric and black pepper popcorn
Snacks
- Profusion organic chia sorghum thins
- Itsu dark chocolate rice cakes
- Neat’s hot thai chilli crackers
- Neat’s wasabi rice crackers
- Kallo organic unsalted rice cakes
- Kallo organic dark chocolate rice cakes
- Kallo organic blueberry and vanilla rice and corn cakes
- Snack a Jacks jumbo caramel rice cakes
- Nature’s store dark mint chocolate rice cakes
- Munchy seeds warm cinnamon
- Muncy seeds
- Barkat Gluten Free Pretzels
COULD WE APPEAR ON YOUR LIST PLEASE IT LOOKS GREAT! http://WWW.FODMAPEASY.COM “FOMAPPED FOR YOU” RANGE OF READY MADE SOUPS, SAUCES AND STOCKS. ALL FODMAP FRIENDLY APPROVED. Also available on Amazon.co.uk
No icecream????!!!! I miss icecream so much….
Ice-cream have now been added! So many dairy free ice-creams unfortunately contain fructose, soy and inulin! As you work through reintroduction you will probably be able to try different brands and see what you can tolerate.
Hi thanks for the invaluable website as I have recently been told to go FODMAP friendly and left to get on with figuring it out myself as the hospital dietitian gave me 2 booklets and I have the Monash app and thats it! Please can you tell me if there are any Gravy mixes, Sauce mixes, Stuffing Mixes, Donuts or desserts that are FODMAP friendly and contain no Onion, Garlic, Dairy, Wheat, or Gluten? If so where can I get them from please. I would find these particularly useful when visiting friends. Also what would be a generally good substitute for Soya milk if wanting to consume in larger saily amounts? I drink lots of Tea! Thanks. 🙂
I am currently updating this list so will be looking at all of the above. I have already added multiple safe sauces to the list. Check it out!
Lactose free milk is the best in tea e.g. Lactofree by Arla.
I hope you have since successfully reintroduced a number of foods back into your diet.
Hi! I don’t know if you’re still here but I was just wondering how you know these foods are low fodmap? It’s really tricky navigating this whole thing and trying to work out what is/isn’t okay is a minefield! Thank you for the list 🙂 x
I just read the labels and look out for any high fodmap ingredients. It gets easier as your knowledge of fodmap content in food improves. You can do it! 🙂
Hi
Thanks a million for this post. Fabulously helpful!!! Just a question on Hellman’s mayonnaise. Is it free of garlic and onion? Since The ingredients mention flavours I was wondering if it includes onion and garlic.
Hi I am new to all this so if any one can help with what I can eat would be great I seen on the list that walkers salt & vinger was ok but when I scanned them it said not so bit confused thank you mary
The app unfortunately scans the ingredients list and pick up certain words, which it then categorizes into smiley face or sad face. For example it tends to identify flavourings as bad as these commonly tend to contain onion and garlic however this is not always correct! Also ingredients in foods may change therefore lists like this one may unfortunately become out-dated. So it is always worth double checking the ingredient list when in doubt. I am currently in the process of reviewing this list.
this is super!! I’m just about to embark on low FODMAP for a while. I’m constantly bloated.
Hello, thank you for this guide. I noted you have a kefir Greek yoghurt on the list, which I was really happy to see. I love yoghurt and would be reluctant to cut it out, and I don’t like vegan yoghurts. Do you know if Yeovalley’s kefir yoghurt is low FODMAP?
Hiya
Thankyou for this List! I’ve just started the low fodmap ‘elimination stage’. I wonder if you know why many items listed In your list (and the list I received from my dietician) are not considered low fodmap according to the London kings college app? Examples are salt and vinegar mcCoys crisps and doves farm chocolate stars breakfast cereal. I really want to be able to pick off the lists to increase my options but am scared to because the app shows a red face. Do you think I am safe to eat these things during eleimination phase? Thanks for your great post!
The app unfortunately scans the ingredients list and pick up certain words, which it then categorizes into smiley face or sad face. For example it tends to identify flavourings as bad as these commonly tend to contain onion and garlic however this is not always correct! Also ingredients in foods may change therefore lists like this one and the one given to you by the dietitian may become out-dated. So it is always worth double checking the ingredient list when in doubt.
Hi,
Thank you so much for this list! I’m just getting myself prepared to start the diet and as I’m going shopping tomorrow this will be a lifesaver. There’s just one thing I wanted to ask – as the Knorr Liquid chicken stock I’ve been looking at has a little bit of concentrated veg juice (celery, leek and onions) will this still be okay? Sorry to be neurotic, just want to make sure I’m doing it right.
Thanks!
Just came across this and was just wondering how it is not recommended to have lactose however some cheese is okay like with gluten free pizza etc, What cheese is safe to have during low FODMAP ? And what dairy products Can I have/need to avoid, Thanks in advance!
Hi there,
Apologies that this reply is a few years late as I have not been active on here for a while. However just starting to get back into it. This is an excellent question! It is all down to the processing and fermentation undertaken. Most hard cheeses are virtually lactose free as through processing the whey which contains most of the lactose is removed. The cheese then undergoes fermentation/ ripening where bacteria in the cheese turn lactose into lactic acid.
Low FODMAP: Cheeses: Cheedar, Comte, Montery Jack, Brie, Camembert, Feta, Mozzarella, Pecorino, Havarti
High FODMAP cheeses: Quark, Ricotta, Paneer, cream cheese, Halloumi, cottage cheese – a lot of these cheese are however low FODMAP in small portions approx 40g.
Milk is high fodmap and yoghurt has less lactose than milk as the bacteria in the yoghurt do turn some of it into lactic acid however yoghurt is high FODMAP.
I would recommend downloading the Monash university FODMAP app as they do test various food to assess their FODMAP content.
I have only been on the low fodmap diet for a week now, but very few lists contain products as yours does. Most of them just list the raw foods that are safe. I kept picking things up in supermarkets, but feeling terrified of the ingredients list because I don’t know what any of them are! I also have the Monash App installed, but that still involves picking everything up in the supermarket, then looking it up, and then deciding whether it’s ok to eat. This makes for a very long trip to the shops, and with three children in tow it’s not that easy. I can shop online for a stock of items from your list, and then top up with the normal meat, veg, and fruit from a standard list. You really have made my life so much easier! Thank you 🙂
What about Birdseye Gluten Free Fish/Fish Fingers?
Unfortunately these do contain gram (chickpea) flour and pea starch. The amounts present are likely small and may not cause problems. However I would still not recommend having these during the elimination phase.
Hello, thank you for this guide. I noted you have a kefir Greek yoghurt on the list, which I was really happy to see. I love yoghurt and would be reluctant to cut it out, and I don’t like vegan yoghurts. Do you know if Yeovalley’s kefir yoghurt is low FODMAP? Thanks!
Hi Catherine,
Unfortunately the Yeovalley one would likely be high in the FODMAP lactose. The Tim’s dairy Greek yoghurt has added lactase enzyme which makes it low FODMAP.
hi i’m in the uk i’ve been following the low fodmap diet for around 3 months but my doctor thinks i’m eating too much sugar. I can’t think how this can be right as i check everything i eat. i have reintroduced skimmed milk, a minimum of 2 slices of wholemeal bread every two days, only eating safe fruit and veg, sunflower based margarine, NO chocolate, NO cakes, gluten free cereal go free cornflakes or oatibix oatflakes from sainsburys, lots of salads for lunches (NO sauces or oils). So I am lost on what else i can do as the gp who recommended this diet refused the help of a dietician as she had lost a lot of her funding
Are the concerns around sugar related to the low FODMAP diet and gastrointestinal symptoms or due to another condition such as diabetes?
Hi I’m new to the low fodmap diet. I was looking through your list and noticed the magnum and cornetto ice creams. But they both have fructose and glucose. I didn’t think these were allowed, I’m confused and don’t want to get it wrong from the start
Hi Lisa,
Great question and one that tends to confuse most.
Products will usually contain either glucose-fructose syrup, fructose-glucose syrup or glucose or fructose separately. As you rightly mention fructose is high FODMAP and should be avoided during the elimination phase of the diet. Glucose on the other hand is low FODMAP.
When glucose and fructose are present together, AND if glucose is present in larger quantities than fructose, as in the case of glucose-fructose syrup, glucose aids fructose to be digested and absorbed better in the gut. This means that glucose-fructose syrup is low FODMAP whereas anything with fructose-glucose syrup would be high FODMAP.
Luckily for those on the low FODMAP diet the vegan magnum and cornetto contain glucose-fructose syrup.
So to summarise:
Glucose-fructose syrup = low FODMAP
Glucose = low FODMAP
Fructose =high FODMAP
Fructose-glucose syrup = high FODMAP
I hope this helps.
I’m just a week into the elimination phase of the low fodmap diet, so I’m still trying to figure everything out. I’m finding desserts the most frustrating to replace. (All good desserts have either apple or milk!) I’m confused on how the Magnum vegan almond ice-cream could be low fodmap. Among the ingredients listed on Tesco’s website are: almonds, fructose, glucose-fructose syrup, pea protein, and apple juice concentrate. I would appreciate feedback as the Vegan Magnum may be the best tasting alternative to real ice cream. Also a lot of dairy free desserts list Soya Protein Concentrate as an ingredient. Does this make them high fodmap?
Hi Melissa,
That you for your comment. Unfortunately this list was last updated in August 2020 and it appears that the vegan magnum ingredients have now changed which is such a shame as they were delicious! I have now removed it from this list. Thank you for pointing this out. I will need to set some time aside to update the entire list soon.
The oatly ice-cream would be low FODMAP in small quantities. I believe the company are having their products tested to determine what serving would be low FODMAP.
Soy protein concentrate has not been tested however we know that soy milk made from soy protein is low FODMAP, so it is very likely that a small amount of soy protein isolate or concentrate in a dessert would be low FODMAP. Most people seem to tolerate this well.
Some of my favourite low FODMAP desserts are the vegan cornetto, the coconut collaborative dairy free milk chocolate ganache pots and meringue nests with strawberries and lactose free yoghurt or lactose free cream. The Gu hot chocolate souffle desserts are low FODMAP. I have not tried them but have only heard good things about it.
I hope this helps.
The Gü chocolate souffles (as with evert Gü pudding I have ever tried) are amaaaazing!
I do have a question though: your guide seems to avoid lactose/dairy entirely, but when I began the low FODMAP diet the guide I got from the hospital group session said that dairy is okay in small quantities (with the disclaimer that some people may of course also happen to be completely lactose intolerant). So, for example, up to 50g of milk chocolate a day was completely fine, as was one scoop of dairy ice cream providing it didn’t contain other FODMAPS.
Is this something that Monash have changed their stance on, or is it simply that going into the intricacies of lactose tolerance would make the list confusing?
Hi Naomi,
That is correct, most individuals can still tolerate small amounts of lactose even if they are lactose intolerant.
Most hard cheeses such as cheddar and parmesan are virtually dairy free so can still be enjoyed during the elimination phase of the low FODMAP diet.
Listing these products would require extensive detail around portion sizes to ensure only a low FODMAP serving is consumed. Milk chocolate for example has a low FODMAP serving at 20g, becomes moderate in FODMAPs at 30g and high FODMAP at ~85g.
So when it comes to lactose containing products such as milk, cream, soft cheeses and chocolate I recommend referring to the Monash University FODMAP diet app to check what a low FODMAP serving would be.
This list is not meant to be used as a stand alone tool but an additional resource for those who may be struggling to find suitable products. I would still recommend double checking the ingredients for any products listed as these do change over time. I will be working on updating this list over the coming months.