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
what a really useful list thank you so much……can i just add asda do a butcher choice gluten free pork sausage in the fresh department
Sure any input is always welcome so we have a more comprehensive list 🙂 Makes shopping a tad easier
Hi,
I hope you’re well. I just wanted to say a huge thank you for putting this list together. It has been invaluable in helping me navigate the low FODMAP diet over the past year. I’m also a National athlete and trying to follow the low FODMAP diet and fuel for my sport has been difficult, but this has made it 10x easier than it would have been otherwise.
Best Wishes,
Shanara
I am so glad you have found it helpful! It is a challenging diet but it does get easier.
Hi. R these all low fodmap or have you been able to put some foods back in. Looks so good tho. Def gonna have a detailed look x
All low FODMAP! 🙂 Most of my re-introductions have been unsuccessful therefore I stick to a strict low FODMAP diet most of the time.
Hi!
This is really useful thanks. I’m just starting the diet and finding it hard to get my head around it!
Just a few questions though….I thought Heinz tomato ketchup wasn’t low FODMAP because it contains onion and garlic in the seasoning. And are Frosties safe because they contain Barley?
Heinz ketchup that I buy has no onions nor glucose-fructose syrup. But it’s always important to double check before buying. Perhaps they have more than one ketchup? Frosties is actually just corn and sugar. But barley malt flavouring is still safe as it is just a small amount therefore low fodmap however if you have coeliac disease or are gluten intolerant avoid anything with barley malt flavouring. Hope this helps!
Hi Liz I have contacted Heinz to check re onion and garlic and you are right it does contain onion and garlic. The amount is small and I tolerate it however it would be advisable to avoid it during the elimination phase of the diet.
Hi! Thanks for that. I thought id heard it somewhere! I’ll give it a miss for now
You’re welcome and thank you for pointing that out 🙂
I have a few… my other half is really intolerant and so these should work with everyone, elimination or not:
– Arla Lactose Free Spread (made with real butter but lactose enzyme added – my other half cannot even have the tiny lactose in butter). It is the nicest spread we have found.
-Marks and Spencers British 8 cumberland sausages (2 for £4)
– Philadelphia Lactose free
– Sainsbury has a range of glute free beer (pilsner doesn’t seem to have barley). Marks and Spencers does a pilsner with barley. All by their free from range (I spent ages hunting in the beer isle!).
– Tesco free from fish fingers (frozen)
– Marks and spencer now do a gluten free breaded cod in their fresh produce.
– Georgia’s Choice Gluten Free Pepperoni Pizza and Margarita – can be found in free from frozen area in Tesco.
– Sainsbury salted popcorn
– Walkers deep ridge ready salted crisps
– nicest chips (and I am usually a food snob – Tesco Everyday 3 way cook chips (in frozen isle). I do deep fry though!
– Birdseye potato Waffles
– Tesco free from cornflakes and special flakes (no barley as well).
– Whole Earth Peanut butter (crunchy or smooth)
– Sainsbury free from Short Bread Fingers
– Sainsbury free from digestives.
– Metcalfe skinney corn’ers – found in tesco and can buy online. I think they do a cheese one as well. Tried them and they were fine.
I have more but no time – will add later! If I can save any of you the pain we went through to find this stuff then fab! Happy shopping.
Thank you for your input Leigh! Will add them to the list 🙂
You are welcome and thank you – you have given me some ideas as well. I also meant to say ‘Chilli’ with the metcalfe corn chips!
You’re welcome. I have just been checking the ingredient lists of the products and some of them contain onion and fructose which are high FODMAP and others mention flavourings or spice mixes which could be a source of onion and garlic therefore I will not be adding these as some individuals might still react to those amounts in the products. I shall try contacting the manufacturers regarding the flavourings and spice mixes in some of these to ascertain whether they contain onion and garlic.
Tescos special flakes are rice flakes (and maize) which are not recommended on the Monash University fodmap list. Rice is OK, rice cakes and noodles are OK, but rice flakes not. Very confusing!
You are right it get can very confusing at times! It appears that FODMAP content in foods is affected by the processing/manufacturing which explains why certain foods may be low/ high FODMAP in their different states. Rice flakes have now been tested as low FODMAP is a 30g serving.
Can you tell me which ones because I have just double checked and can only see dextrose and the pizza has a tiny bit of fennel but our nutritionist and Doctor state if it is the last food ingredient (ignore preservatives etc) then the current medical thinking is it will be low fodmap because the amount is so so tiny. I would like to double check with them for my peace of mind. Thanks.
Dextrose and fennel are both safe ingredients. I would suggest to use the Monash university list as they test foods regularly and keep updating it. They have an app it’s fantastic! With the pizza, the margerita contains garlic and the pepperoni contains flavourings which usually contain onion and garlic. The pepperoni itself might also contain onion and garlic. I know that if in small amounts they can be tolerated however since they are the main triggers for most people I like to be cautious. I usually contact the companies to verify the contents of their flavourings but I haven’t gotten round to it yet. With the metcalfes corners they also contain flavourings so I would want to verify that with the company. Everyone reacts to foods differently and if you and your partner can enjoy these without any issues then carry on 🙂 x
I also find fennel comes up yay or nay depending on the list – I will double check it.
Sorry, another thing…. if anyone struggles with tap water and bottled water brands the only one (and purist one in UK in terms of dried mass) my other half can drink is http://www.amazon.co.uk/Icelandic-Glacial-Water-330-Pack/dp/B0083TTAC4/ref=sr_1_1?s=grocery&ie=UTF8&qid=1415927346&sr=1-1&keywords=icelandic+water . You can get it cheaper elsewhere but I am just lazy with amazon. Google it – you will be surprised how many people struggle with water. You can get a nil dried mass one in America but not here I am afraid.
Can I ask if any alcohol is safe on the low fodmap diet.
Thanks
The Monash University state that the following alcoholic drinks are safe:
beer (up to 375ml), gin (30ml), vodka (30ml), whiskey (30ml), red wine (150ml), sparkling wine (150ml), sweet wine (150ml) and white wine (150ml). Alcohol is an irritant to the gut and a limited intake is advised. Also it should be better tolerated if taken with food.
Thanks for the reply 🙂
I’m surprised to see that soya milk isn’t on the safe list.
I’ve been on and off this diet for 2 years but have struggled to reintroduce successfully.
My booklet from the dietician States soya is okay. Think I may avoid it for a while as my symptoms are not great despite following the diet strictly.
Great resource by the way, really helpful x
I have been able to reintroduce anything so far other than small amounts of wheat but I only allow myself that once at the weekend because if I eat it everyday it gives me migraines :/ The monash university just posted a blog post on soya! Here’s the link 🙂 http://fodmapmonash.blogspot.co.uk/ It should help answer some questions.They also post updates on the recent foods tested
The Oat So Simple on the list has Soya Lecithin listed as well as note saying may contain Wheat and Barley is the alright on the Fodmap diet. My doctor has suggested I try the diet for two weeks, struggling to find something other than water to drink as don’t like Tea or Coffee. Found in Asda a Strawberry Squash No Added Sugar which does not have any of the ingredients listed on the High Fodmap foods so I assume it will be alright to drink.
Hi so soya lecithin is safe as it is a fat therefore does not contain FODMAPs. When a product state it may contain wheat or barley this is only found in traces and would be tolerated by most IBS sufferers however if you have coeliac disease or are gluten intolerant than avoid products that state may contain wheat or barley. Tea and coffee contain caffeine which is a common IBS trigger as it is an irritant to the gut. With regards to drinks I usually stick to water. I sometimes make my own lemonade using limes, water and sugar as CO2 causes me a lot of bloating and pain. Everyone reacts differently tho. I think freshly squeezed orange juice should be safe too. 250ml of cranberry juice is also safe. I think if the squash has no high fodmap ingredients than it should be fine 🙂
Thanks for the information on Soya Lecithin. The squashes I have found No 1 has Water,Sugar,Strawberry Juice (from concentrates 6%), Citric Acid, Extracts of Black Carrot, Blackcurrant, Vitamin C, Potassium Sorbate and Sodium Bisulphite. No 2 has Water, strawberry juice from concentrates, citric acid, sodium citrates, malic acid, Acesulfame K, secralose, natural flavourings, Anthocyanins, Potassium Sorbate, Sodium Metabisulphite and Vitamin C. Which one is Fodmap friendly?
Sorry for the delay in replying. I somehow missed this comment. The first one sounds safer as it does not contain sweeteners. Blackcurrant unfortunately has not been tested for FODMAPS yet.
What an amazing list. I am only at the beginning of this and feeling really lost. What is the fat content for the Mattessons sausages please. I am finding at the moment I can only tolerate a low amount of fat
The Mattessons Reduced fat sausages contain 20g per 100g so I would say relatively high.
Hi, I have just been introduced to FODMAPS by my GP.
Can I ask about drinks? I seem to be ok with Twinings Lemon & Ginger tea but have read that Chamomile tea is no good on this diet? Is that right? Also can I have Gold Blend De-caf coffeo or Tetleys De-caf tea with Lacto-free milk? If so this is going to make this elimination phase much easier as I am really missing a cup of tea in the morning.
Hi Jane, it might be a good idea to download the Monash University phone app. They test all the foods and update it regularly. Chamomile tea is high FODMAP so is not allowed. 1 mug tea or coffee is safe even if not de-caf however de-caf is usually safer as caffeine may irritate the gut. I wish you luck on the low FODMAP diet.
Brilliant. Thanks for the swift reply. I will go and put the kettle on!
Hi, Could you tell me whether Hellmans Low Fat Mayo is ok too?
Thanks
Hellmans Low Fat Mayo contains cream powder therefore is a source of lactose. I would advise to avoid during the elimination phase. You can try it later on during you reintroduction phase and see how you tolerate it
hi,
thank you for your list, it has been most helpful. doctor the other day said for me to try fodmap as i have been suffering with my tummy for about a year or so now. i will say i cannot find lactofree yogurt anywhere which i am guttered about and also a question aswell, i have been reading labels on sauces and noticed if i am correct hellmans tomato ketchup doest contain onion, celery or garlic, is it ok to eat? and also hp original classic woodsmoked bbq sauce i didnt notice anything harmful in that either but would like to confirm it as i am new to this and also i do shop at aldi, asda mainly……any brands or own supermarket brands that are safe on fodmaps?
thank you so so much , will be staying in touch 🙂
Hi Davina,
You’re most welcome I’m glad you find the list useful. Unfortunately I do not live close to an aldi or asda or I’m not familiar with their products. If you have ingredients lists from certain products I would be happy to have a look at those and let you know whether they’re safe or not. I have a blog entry about reading food labels on the blog which you might also find useful while doing your shopping. Once you get to grips with the safe foods and ingredients reading labels will become much easier.
The Hellmanns ketchup contains flavourings which might contain onion & garlic. This is usually in small amounts however some people might still react to it. An option could be to e-mail Hellmanns to check whether their flavourings contain onion & garlic. The HP BBQ sauce contains glucose-fructose syrup and flavourings. Both can trigger IBS symptoms. I would recommend avoiding products with glucose-fructose syrup & flavourings during your elimination phase to benefit the most out of this diet. I hope this helps.
A great app to have is the Monash University low FODMAP app. They test all the foods for FODMAP content and are the most reliable source around. Not only do they state which food are low FODMAP but also the safe amounts in grams per sitting (1 meal).
Most supermarkets sell the lactofree brand which do a lactofree yoghurt in two berry flavours and some people have mentioned that LIDL has a plain lactofree yoghurt. If you fail to find any of these, plain greek yoghurt is quite low in lactose and is usually tolerated by most lactose intolerant individuals. If trying greek yoghurt start with about 2 tbsp as a portion to see how you get along as this amount should be fairly safe.
I hope this information helps. Let me know if anything is unclear.
Hi, I have recently discovered MILBONA Lactose Free Yogurt by Lidl which I can tolerate.
Hi Alex. Great find! Will have to pop into my local Lidl 🙂
Re the HP BBQ sauce, if someone has been tested for fructose malabsorption and so knows the glucose-fructose syrup isn’t a problem, combined with the current thinking that if a FODMAP food is low enough on the list (and the ever-frustrating ‘flavourings’ being the last ingredient listed) would this make it OK?
It may be. It is difficult to tell due to individual tolerance. If you tolerate small amounts of onion and garlic and are ok with fructose it should be tolerated. You can always test a small amount with a known safe meal to be able to see whether it triggers symptoms.
hi, sorry also are the nakd bars safe to eat as i read somewhere that they are but i noticed they contain dates which are not fodmap friendly if i am correct,. so many things i want to ask lol
many thanks
Unfortunately they are high FODMAP! Most nakd bars contain a mixture of dried fruits mostly dates as you mentioned. You are correct dates are high in FODMAPs. Nakd bars also contain cashew nuts which are high FODMAP aswell.
thank you for your help, i have emailed hellmanns and will let you know of the outcome, i do love my bbq sauce, mayo and ketchup so surely there is a non expensive one out there i am able to eat …… anyone knows of a bbq sauce that is fodmap friendly then please let me know
many thanks all
can anyone tell me what mayonnaise i can eat on the fodmap diet? and i am also desperate for a fodmap ketchup i can buy aswell
all help would be appreciated
Heinz and Hellmann’s Real mayonnaise are low FODMAP. With regards to ketchup Tiptree ketchup, Reggae Reggae ketchup and Tomato ketchup by Sainsbury’s are safe.
i only eat extra light mayo so i can keep my weight down, i checked the ingredients of aldi extra light mayo ( i have always used) the ingredients seem to be safe. i was wondering if you can defo confirm this for me cos i am confused lol
many thanks
If you post the list of ingredients I can let you know 🙂
Hi , i looked on the ingredients for the aldi mayo and there is no milk powder or anything so it should be ok. And also i am confused with breakfast cereal ….. Is the quaker oat crisp low fodmap and what about asda and tesco free from cereals?
Many thanks
tesco free from caramel ricecakes ingredients : Brown Rice (58%), Sugar, Maize, Salt, Flavouring, Caramelised Sugar Syrup
tesco free from special flakes ingredients : Rice (84%), Sugar, Maize (7%), Salt
asda free from stem ginger cookies ingredients :
Sugar , Crystallised Ginger (18%) [Sugar, Ginger, Preservative (Sulphur Dioxide)] , Gluten Free Oat Flour (18%) , Palm Oil , Tapioca Flour , Gluten Free Oat Flakes (7.4%) , Water , Partially Inverted Sugar Syrup , Raising Agent (Sodium Bicarbonate) , Dried Ginger , Stabiliser (Xanthan Gum)
asda free from raspberry crumble squares ingredients : Margarine [Palm Oil, Rapeseed Oil, Water, Salt, Emulsifier (Mono- and Diglycerides of Fatty Acids), Colours (Annatto, Curcumin), Flavouring] , Rice Flour , Seedless Raspberry Jam (19%) [Glucose-Fructose Syrup, Raspberries, Humectant (Glycerol), Gelling Agent (Pectin), Acidity Regulators (Citric Acid, Sodium Citrates), Flavouring, Colour (Anthocyanins)] , Sugar , Cornflour , Tapioca Flour , Palm Oil , Emulsifier (Soya Lecithins) .
Quaker Oat Crisp cereal ingredients : Whole Oat Flour (71%) , Wheat Bran (16%) , Sugar , Malt (from Barley) , Raising Agent (Potassium Hydrogen Carbonate) , Salt .
that will do for now lol
many thanks for your help 🙂
All of the products except the raspberry crumble squares are low fodmap.
Quaker oat crisp contains bran which is not recommended for IBS sufferers as it can trigger symptoms. However this varies between individuals. If you are in your elimination phase I would avoid it. On the other hand if you’re reintroducing foods you can try it and see how you react.
sorry to bother you again but can i ask what is modified maize starch? i am seeing it in lots of foods and afraid to buy the products as i dont know if its low fodmap or not, i have tried to google it and still none the wiser and also is tomato puree low fodmap
thank you again lol
Modified maize starch is corn starch which has been chemically altered to dissolve more quickly and is used as a thickener. It is low FODMAP. Tomato puree is low FODMAP in moderate amounts (approx 90-100g). Larger amounts may contain high amounts of fructose. Intake should be limited if you malabsorb fructose. Do you have the Monash university low fodmap app? They test foods for fodmap content and the money for the app goes towards more research and testing.
hiya, its me again, i have an item you could add to your list as i am sure it is low fodmap . hellmanns fat free vinaigrette , here are the ingredients :
Water, Spirit Vinegar, Herb Extract, Sugar, Salt, Red Bell Pepper (0.4%), Thickeners (Carrageenan, Xanthan Gum), Thyme, Parsley
i hope it is low fodmap as i tried it for the first time today
Yes it is. I will add it to the list. Thank you for your input 🙂
p.s thank you again for your reply, i can still eat caramel ricecakes lol all i had to do was change my brand
You’re welcome. 🙂
Hi, thanks for this it’s really useful. I think Tesco Free From Belgian Chocolate Wafers are also Low FODMAP.
You’re welcome. The Tesco Free From Belgian Chocolate Wafers contain milk chocolate, soya flour and whole milk powder therefore it’s possibly high in FODMAPs. I wouldn’t recommend it during the elimination phase.
What about gravy granules? Is there any that is low fodmap? I have been told that bisto beef simply best is low fodmap but I noticed it contains onion oil :/
It is this one you’re referring to? http://www.bisto.co.uk/our-range/bisto-best/beef-gravy-granules Onion oil should be safe. FODMAPs are carbohydrate and since oils are made of fat they’re fodmap free. This product however contains flavourings which might contain onion and/or garlic therefore might not be safe. I haven’t come across a low FODMAP gravy yet.
I checked the ingredients on bisto best beef and it contains onion extract ….. Its the chicken bisto best that contains onion oil
I have sent an e-mail to the company to enquire whether the flavourings contain onion and/or garlic. I will let you know once they reply.
hi, sorry i have been out most of the day so i havnt had chance to reply……yes thats the gravy, i have sen a lot online that people say its suitable on low fodmap but i wanted to check with you first, be amazing if it is, can finally then have a low fat gravy. thank you i would love to know if it is suitable or not
If the flavourings do not contain onion and garlic it should be safe. I will let you know as soon as I get a reply from the company. However, after you finish your elimination phase you can try the product even if it contain onion and garlic in the flavourings. Everyone has different tolerances so some may not react to the small amounts of onion and garlic in the flavourings whereas others might.
i have been struggling with fodmap diet if i am honest, some days i am really good and other days i am rubbish and cos i have been rubbish at it 2 days ago i have been suffering terrible for 2 whole days 🙁 it is so so hard and the cramps are awful. i need to be a lot firmer on myself but its so hard 🙁
I understand it is hard starting off and it’s difficult to give up some foods. I found the first few weeks were very challenging but it did get easier eventually. What I found help me was to plan my meals ahead. I usually plan my meals on Saturday or Sunday and then go do the shopping for the week. I also cook a big portion at dinner so I have leftovers for the next day to take with me to work or university. Another thing which helped a lot was to find how to make my favourite meals low FODMAP so that I wasn’t missing out. Try and figure out what are the main reasons you’re struggling to keep to the diet and see if there are any possible solutions to it. It’s hard but it is worth it in the end. If you require help with anything let me know.
Hi Davina,
I finally got this reply from Bisto:
Thank you for your recent enquiry regarding Onion and Garlic in our Bisto product range.
We can confirm that our products do use Onion and Garlic in them, listed as Flavourings.
These products are also produced on the same line.
So their products do contain onion and garlic as part of the flavourings. This might be in small amounts however some many still be sensitive to this. I would suggest you avoid the products during the elimination stage of the diet.
hiya, ok thank you for finding out. nevermind, looks like i will still be having my roast dinners without gravy. also i have been told that greek yogurt is low fodmap…..is that correct? and also if they are what about the liberte yogurts? i know the honey one wont be but there are a few flavours…..strawberry, blueberry,lemon
many thanks 🙂
Greek yoghurt is low in lactose and tend to be tolerated by most lactose intolerant individuals. I’m afraid the liberte yoghurts are greek style and not greek yoghurt therefore the lactose content will probably be higher. I tend to use a plain greek yoghurt and flavour it myself. For example I cook a handful of blueberries in a pot with a squeeze of lemon, a pinch of sugar and a tsp of water and cook until soft. I tend mash it with a wooden spoon or blend it and mix in the yoghurt. It’s delicious! You can do the same with strawberries.
I’m a ltitle confused, the list says genius loaf is safe yet it contains glycerol and treacle ? I was led to beleI’ve this was a high fodmap and not suitable for low fodmap /fructose malabsorbtion diets
could some one shed some light on this please
Glycerol is low FODMAP and treacle is safe in small amounts.
hi, there is a new low calorie frylight garlic cooking spray, have you herd of it? Is this low fodmap? I am on calorie controlled diet aswell as fodmap
Many thanks
I would think it is safe especially since only a small amount is used. I have tried it unfortunately it smells like garlic but tastes nothing like garlic.
Hi, great list. I’ve just started the diet and so finding my feet. Couple of questions: (i) is dark chocolate alright, or does it need to be 100% to ensure no milk?; and (ii) are beers (larger) ok? I read differing articles.
Hi Nick. I’m glad you’re finding the list useful. A useful resource to get is the Monash university low fodmap app available for both iphone and android. They test foods and you will be able to check which foods are low fodmap and also the safe portion size which is crucial to manage symptoms. The app is updated frequently with new foods and is the most reliable source available. The money for the app goes towards research. Beer has been tested and 1 can or 375ml is low FODMAP. Alcohol however is an irritant to the gut and may trigger symptoms so I would suggest limiting the intake. However if you suffer from coeliac disease beer is not allowed as it contains gluten. About 30g of dark chocolate is safe. A bigger amount is high in saturated fat and might be moderate in lactose if the bar contains some milk in it. 15g of milk or white chocolate is also low fodmap. These portion sizes should be tolerated by most IBS suffers however tolerance may vary. I hope this answers your question and good luck on your low FODMAP journey. Here’s a link for reading food labels which you may also find helpful. http://mevsibs.com/2014/07/30/high-fodmaps-to-watch-out-for-in-ingredient-lists/
Hi thanks for this list I’ve just started a lowfodmap diet so this is helping me get my head round what to eat, I was wondering could you help me with a question? I really love Nandos but I get the feeling I shouldn’t be eating it, what are the chances that there is anything they serve there that I could eat? Thanks 🙂
Hi Elaine! Glad you’re finding the list helpful 🙂 Nandos sauces do contain onion and garlic so they would not be safe to have during the elimination stage. But perhaps the plain chicken would be? You could try giving them a call and query whether the marinade they use for that contains onion and garlic. The fries and salad sides are low fodmap.
Thanks for your help 🙂 I will give them call, I think a life without nandos in it would be torture for me! Also, one more question, I notice on your list you’ve included the Natures Path Choco Munch, is the regular Natures Path Munch also ok to eat? The ingredients are: Whole grain corn meal, corn meal, raw cane sugar, sea salt. Thanks 🙂
You’re welcome. Fingers-crossed there’s no onion and garlic then 🙂 However if it does remember it’s just for 6-8 weeks. Once you reintroduce you may find you can tolerate onion and garlic and you may happily dine at Nandos again. I still have issues with onion and garlic but seem to tolerate the amounts in their sauces. And the ingredients in the regular Natures Path Munch are safe. I will add it to the list. Thank you for pointing that out. Also it may take 4 weeks before you start noticing improvement in your symptoms. Just a heads up so you’re not discouraged as it can be quite challenging initially but it is worth it in the long run. You may also want to have a look at other common IBS triggers alongside the low FODMAP diet as certain low fodmap foods may trigger symptoms due to the insoluble free or fat content for example, but it depends on your individual tolerances. I have a post about it here: http://mevsibs.com/2014/12/22/ibs-and-1st-line-dietary-advice/.
That is great, thanks so much for your help ! 🙂
This list is fantastic, I’m still struggling with eating out so its good to use this to eat in
I’m glad you’re finding it helpful. I have a few tips on eating out here http://mevsibs.com/2014/09/17/tips-on-eating-out-with-ibs-and-a-restaurant-review-hala/
hiya, i was wondering as it is coming up to summer any ideas on low fodmap ice lollies ? i know the swedish glace vanilla ice cream is lactose free and is amazing but its nice to have the odd ice lolly in the freezer. most of the juice ones i have noticed have apple in them , which i know is no good
Hi Davina. I have looked at various ice lollies however they all seem to contain high fodmap ingredients. Why don’t you make your own? Just get an ice lolly mould and fill with orange or cranberry juice. You could also blend some berries such as strawberries or blueberries with lactose free yoghurt and make into ice-lollies or perhaps freeze the lactofree yoghurts in ice lolly moulds. I know you previously asked about gravy you can use the knorr reduce salt chicken granules and the comptom gravy salt to make a gravy. I hope this helps.
Thanks for this list is a great help been searching for something more UK and personal…brilliant
Hi, I’ve found that having frozen tropical fruit and eating it frozen is as good as any ice lolly and healthier. I just avoid the mango. I trust this is ok. I’m just learning. The remaining fruits are melon (not water melon), grapes, and pineapple. I hope I’ve got this right.
I’ve been using Alpro vanilla yogurt and now realised my mistake so I’m glad to find that Lidl’s have a yogurt I can use or I can go for Greek yogurt. Thank you. My overnight oats would not have been quite the same.
I’ve just worked out that freezing the under ripe bananas is better than the anxious wait for them to be eaten before they ripen. Where the bananas are large it’s a good way to not waste food. Thank you for for this wonderful list. I’ve also got the app from Monash – well worth it.
Thanks for this list it’s great.been looking for something more and personal.brilliant ☺
I have recently started the FODMAP diet along with my 15 year old son and came across this when researching into it. It is great to have a concise product list. My son is mad about gravy on his Sunday roast and having read Davina’s post about it just wanted to let you know I have found that Knorr Touch of Taste concentrated liquid stock has no onion and garlic in it and it has been ok for us but some sights do say to avoid Propylgallate but it may be worth a try
Hi Sue thank you for your comment. Unfortunately the Knorr touch of taste products contain flavourings which usually include onion and garlic. It depends on personal tolerances. Personally I tend to avoid it until I confirm with the companies. I contacted knorr a few months ago and they said the products that do not contain onion and garlic were the Knorr reduced salt chicken granules and the ham cubes. I could e-mail them again and confirm regarding the touch of taste range.
With regards to the Knorr Touch of Taste Concentrated Liquid Stock, you say here that the flavourings are likely to contain onion and/or garlic and so of course are not OK, but the product is on your safe list?
Hi Naomi, I have been in contact with Knorr to check whether the flavourings in this product contain onion or garlic and it doesn’t. Now Kings College have recently released an app where you can search for products and scan barcodes to check whether it is low Fodmap. I would thoroughly recommend it! It’s called Fodmap by food maestro. In addition to the app helps you go through the elimination and reintroduction stages of the diet.
Omg thank god I’ve come across this! I’m almost at the end of week 1 of the 8 week elimination phase and I’m completely confused. seems to be a lot of conflicting information out there and most blogs based abroad so may as well be speaking another language. So thank you for being a lifesaver :0)
I’ve managed ok (although very sick of omelettes for lunch now!) but literally after an hour of eating dinner yesterday my stomach blew up, had pains and very nauseous. Was fine during the day after having cornflakes and unsweetened almond milk for breakfast and a bacon, tomato & cheddar omelette for lunch. Dinner was a chicken roasted with salt and pepper, jacket potato, carrots and courgettes. Any of that ring an alarm bell with you? Had a small piece of home made cake which was made with corn flour, 25g ground almonds in whole cake, plain chocolate, eggs and butter. Cream in middle. I am a little unsure re cream, in the booklet my dietitian gave me it says cream is ok but a lot of posts on internet say no? Had cream the week before which was prior to starting this and was perfectly fine. Any help you can provide would be great and much appreciated. Thanks Sarah
Hi Sarah,
I am glad you are finding my blog useful. Your meals are low fodmap however they contain other potential common IBS triggers such as fat and insoluble fibre. These vary between individuals, however they’re something you might want to consider. Some individuals find they need to restrict they triggers too alongside the low FODMAP diet. The skin on the jacket potato and courgette both contain insoluble fibre. I have written about these triggers here http://mevsibs.com/2014/12/22/ibs-and-1st-line-dietary-advice/ . I am assuming the cream in the cake was whipped cream. Whipped cream up to 60g is considered as low FODMAP and is usually tolerated by most. Cream in other forms however is moderate in FODMAPs due to the lactose content. In the UK the company Arla Lactofree make a lactose free cream. I would suggest getting the Monash university low FODMAP diet app if you do not have it already. The Monash university are the ones who developed the diet and test foods for their FODMAP content. You can easily look up different foods to see whether they are low FODMAP and the safe portion sizes.
I hope I have answered your query. Feel free to post any further questions.
Many thanks for that, I’ll try each of those things again separately and see if I can figure out which was the trigger in this case. The cream used was double cream which had been whipped up with a little stevia and vanilla. The booklet I was given didn’t specify what cream was ok but think I’ll stick to lactose free from now on.
The thing I’m finding the hardest is having to make everything from scratch because I’m at the gym 3 or 4 days a week. It gets late by the time I get home and I want something quick and easy so the list you’ve provided is great, thank you.
Many thanks for that, think I’ll try each again separately and see whether I can figure out the trigger. The cream was double which had been whipped with a little stevia and vanilla, the booklet I was given didn’t specify what cream is allowed but think I’ll stick to lactose free from now on. The hardest part I’m finding is cooking everything from scratch as I’m at the gym most days during the week so by the time I get home it’s late and I want something quick and easy, no microwave so rely on oven and hob. The list you have provided is great as this has given me a few more options. Haven’t delved into the world of gf products yet, so far have just cut wheat based products out entirely but I am missing bread!
You’re welcome 🙂 I completely understand. I spent a few months without an oven and a microwave and could only use the hob and I found it hard. During that time I tried to cook in bulk and store in the fridge or freezer. However defrosting on the hob was a bit of a nightmare! My favourite gf bread is the genius white bread. I am currently experimenting with some bread recipes too so hopefully I’ll have a recipe uploaded soon.
hiya, my ibs has just returned after 2.5 years its either the estrogen i was taking or the menoupause but im also lactose and wheat intolerant – im odd becuase i dont suffer constipation or runs just bloating and wheat related fatigue. i was on low fodmap but lost my booklets so am really pleased to find a uk help site, thankyou.
especially useful information about recooked foods and starches etc i have a lot to read 🙂
could i just trouble you about salad cream and tuna in oil ? (it was tesco free from as 2 yearold is on restricted diet due to excema triggers )but i bloated up just the same! ive copied the ingredients for you to reveiw
InformationIngredients:
Water, Rapeseed Oil, Sugar, Spirit Vinegar, Modified Maize Starch, Mustard Flour, Salt, Preservative (Potassium Sorbate), Stabiliser (Xanthan Gum), Glucose Syrup, Flavouring, Colour (Riboflavin)
thank you so much Bel.
Hi Bel.
It could be the change in hormones as these can affect IBS. I am glad you are finding the site useful. The flavourings in the ingredient list might be what caused the bloating. Flavourings often contain onion and garlic which as you most likely already know are high FODMAP. Tuna in oil is safe FODMAP wise as tuna and oil do not contain FODMAPs since these are carbohydrates. Some individuals however do not tolerate fat well. If you think fat is an issue for you, you can try tuna in water instead. I hope this helps.
Thank you very much for getting back to me 😉 I think your right about the flavorings in the salad cream as i have since tried the little flavored tuna pots, lemon and thyme which were just fine thankfully.
than said i had scramble egg 1 tomato and bowl of honeydew melon and bloated again! but when i checked the montash app (thanks for t hat too) it said that only a small portion of that melon was safe….so i live and learn…not to be greedy..lol
Ive bought some quinoa but have no idea what to try it with yet i just want to feel full for longer… Ill have look at your recipes. Im also going to try the low fodmap Optibac probiotics and they even have one for children so who knows it might help her too 🙂
will update after a few weeks
If anyone else has tried them though, id be interested in their feedback thanks again 🙂
You’re welcome. Yes portion size is very important and it does make a difference. Of course it is very individual and you may find you can tolerate more or less of the indicated low FODMAP portion sizes. With probiotics it is important to keep taking them for a month to be able to observe any benefits. If you see no improvement after a month you can stop them and try an alternative brand if you wish. However the evidence for probiotics is not strong and not everyone benefits from their use. I checked the ingredient list of the optibac probiotics. The For every day and the bifidobacteria & fibre ones contain fructo-oligosaccharides making them high FODMAP however the others do not. Good luck 🙂 I’d love to know how you and your little one get along.
Knorr do a beef flavouring for gravy it’s called knorr beef touch of taste £1-99 tesco sell it, I use chicken juice with it and thicken it with potato starch. I then freeze in small portions. Need stuffing alternative though also lactose intolerant
When I contacted Knorr they said the only products that did not contain onion and garlic where the Reduced salt chicken granules and the ham stock cubes. I’m afraid the flavourings in this product will contain onion and/or garlic. So it would depend on how sensitive one is to onion and garlic. I would avoid in the elimination phase and try it out during or after reintroduction phase.
Such a great list! I’m only on day 2 of the low FODMAP diet. I was already on a wheat free, dairy free diet, but am hoping this diet does the trick as my tummy has got a lot worse over the last year. I think it’s my age and hormones – I’m entering that time of life!! I’ve always liked Genius Triple Seeded loaf and I think it’s OK to eat on a low FODMAP diet. I also love the Super Seeds Pumpkin 9 Bars which I think are OK on this diet too. But I’m definitely going to take your list to Tesco on Friday 🙂 Thank you.
Hello
I have your blog extremely helpful, thank you so much for sharing your experience and knowledge! I am currently in the elimination phase and I really need some help with cereals and ingredients contained in such cereal.
I am stick on the inclusion of barley extract in creals and consuming them during the elimination phase?
Would the asda gluten free and nestle gluten free corn flakes be okay. I’m not so sure on the added vitamins. These are the ingredients:
Asda:Maize , Sugar , Salt , Vitamins [Niacin (B3), Pantothenic Acid (B5), Vitamin B6, Riboflavin (B2), Thiamin (B1), Folic Acid (B9), Vitamin B12] , Iron .
Nestle:Maize , Sugar , Dextrose , Salt , Vitamins and Minerals: Niacin, Pantothenic Acid, Riboflavin (B2), Vitamin B6, Folic Acid, Vitamin D, Iron .
Furthermore would the asda gluten free muesli be okay if I took out the dried fruits? (Gluten Free Pure Oats (41%) , Raisins (20%) , Chopped Dates (20%) , Sunflower Seeds (10%) , Sweetened Dried Cranberries (5.0%) [Cranberries, Sugar] , Pumpkin Seeds (4.0%) .)
Thank you so much for your help!
Regards
M.S
Dear M.S
Apologies for the very late reply. Somehow I missed this comment. Both the Asda and Nestle cereals are low FODMAP based on these ingredients lists. If you wanted you could make your own muesli by mixing oats with your choice of seeds and a measured portion of dried fruit e.g. 10g of dried cranberries/ raisins/ currants in you portion.
Hi, can you tell me if vimto no added sugar is low fodmap?
Thanks!
Blackcurrant is high in FODMAPs so based on this I would think that Vimto is likely also high FODMAP
Hi there, I just wanted to say thank you for all the information on your website and especially the ‘safe shopping list’. Could I also recommend one to be added to the list – Mccain oven chips. A fairly simple one I know, but it doesn’t sound as if you can go too far wrong with an ingredients list containing ‘Potato and Sunflower oil’. They also state that they are gluten free. Just a thought. Thanks again.
Hi, I am new to FODMAPs having being recommended to look at this recently by my Doctor following a change in medication and consequential chronic bloating. It seems to have triggered my IBS. I have already noticed some benefits from the diet and I am very grateful for all the hard work you have done to produce your list of proprietary products which I am sure will be very helpful. I also noted the very helpful comments back and forth. However I saw that the date of the last updated is shown as Decemeber 2014. If that date is correct is there a more up to date list somewhere including the results of these later comments as it is very time consuming going through all the comments as well as the list each time I want to check on an ingredient or product.
And are there any suitable stock cubes or stock pots I can buy?
Many thanks.
Rodney
Hi Rodney,
There have been a few updates on the list in 2015 based on new findings of fodmap content of certain foods particularly for the milk alternatives. For most products the list will still be valid as ingredients do not change frequently. However its always best to double check the labels before buying. I have an article about things to look out in food labels which should be very helpful when shopping as of course my list does not include all the products. In terms of stock recently Knorr confirmed that the Knorr flavour curry pot, knorr stock ham cubes, knorr touch of taste concentrated liquid stock (chicken and beef flavours). The Kallo just buillon chicken stock and bovril beef extract are also safe. I hope this helps.
I will try to update the list with these products soon and perhaps also update the whole product list however this may take some time as I will be recently starting to work on a research project which will take up most of my time.
kind regards,
Daniela
Hi
Thank you for your comprehensive and helpful website.
I’m really confused about tomato puree. I’ve seeing listed on a seemingly reliable webpage as a no go fodmap wise, But you say that’s it’s OK in quantities of up to a tbsp? Also how can ketchup be OK if tomato puree isn’t?
Please can you also confirm how you know the above products are low fodmap? Have they been tested or is it just from your experience?
Many thanks
Hi Annetta,
Do you have the Monash University low FODMAP app? You can purchase it both on iphone and android. They test foods for FODMAP content to determine which are low FODMAP and also the correct portion size. I would definitely recommend it. Most items on this list are base on the information from the app and by looking at ingredients on the products. Ketchup is only safe in small quantities up to 13g. Both tomato puree and ketchup contain fructose (a FODMAP). There are quite a few foods or products that are high FODMAP in big amounts but safe in smaller quantities. This is also applicable for low FODMAP foods and products which could be high FODMAP when eaten in large quantities which is why the portion size is crucial.
I hope you find this helpful.
Dani
Thanks Dani that’s really useful re the ketchup and tomato paste. I do have the Monash app which is also helpful. Thanks again.
Glad to hear that. Also remember to look out for glucose-fructose syrup used in a few ketchup brands and also to look out for onion or flavourings (these often contain onion and/or garlic) in both ketchup and tomato paste as these will make these products high FODMAP.
Hi
I just bought and ate the BFree multigrain wraps because they are on the list above. I have just noticed that they contain inulin! Presumably not ok then? Perhaps they have changed their recipe and need to be removed from your list?
I also bought hemp milk but gave realised this contains concentrated grape juice so again assume not ok?
Have realised that you still need to check ingredients even if on your list. :-(. While I am on Genius are saying “new recipe” in their breads. I bought Genius multigrain and think it may have been giving me symptoms so have switched to an old recipe white loaf. Not sure how long I can get this for but you may wish to check and update your list to see if the ones you list are still ok?
I also emailed alpro yesterday as I wanted to know whether their alpro professional milk was ok (desperately want to be able to still grab a coffee!). Their response wax that all their milks are ok for a low fodmap diet and then went on to say this was because they were made from the whole bean. Umm! Feel they don’t know what they are talking about! Have gone back to them and will report with any updates in case it is of interest to anyone else.
Thanks for your website and your lists and hope the above info is helpful.
Annetta
Hi Annetta,
Thank you for pointing this out. Unfortunately product recipes do change do change which is why I do recommend to always check ingredients before purchasing. I will try to update the list soon. However it is quite a long and tedious process so it may take a while due to other personal commitments.
All soya milk in the UK is made from soya beans and therefore is a source of the FODMAPs galactooligosaccharides. King’s college state that 60ml of soy milk from soy beans however should be low FODMAP. Others of the low Fodmap diet have reported they take their own milk to cafes and the cafes are more than happy to make your drink using that.
I hope this is helpful.
Dani
Thanks again Dani. I didn’t know this about soya as I had read that some uk soy milks were ok. I have had a reply now from alpro who have investigated by talking to kings and their reply concurs with what you say above. I will try your suggestion of taking my own milk to coffee shops, I didn’t know that they would do that. Thanks!
Hi,
Following on from Danis comment about taking your own milk to coffee shops I thought I would send you this link!
They are Arla lactofree milk portions and look like they would be very useful for taking to work etc.
http://m.tesco.com/h5/groceries/r/www.tesco.com/groceries/product/details/?id=267309503
Louise
Thank you Louise! Very useful.
Brilliant idea thank you!
Hi Just checked your list as someone was asking for a stock recommendation and can see Knorr chicken granules (25% less salt) has been removed. Is this no longer ok?
Thx
When I rechecked with Knorr after about a year they didn’t list it as being free from onion and garlic so the recipe might have changed slightly. However the amount is likely to be small. It will depend on your individual tolerance. I still have a jar and I don’t seem to have any issues with it.
I’m confused I downloaded a low god map 7 day diet and on one of the days it’s a salad with onions
Where did you download it from? Onions are high Fodmap and should be avoided during the elimination phase. However the green part arts of spring onions are safe. I like to use them to add an onion flavour to my meals.
Hi I just wondered why some items on the list are in red?
Hi Sonja. Anything in red means that there is an embedded link you can click on.
Hi Just thought you might like to see this, One of only 3 Low FODMAP food companies in the Uk. http://www.slightlydifferentfoods.co.uk. Their launching product is a Low FODMAP sausage! 🙂
Thank you so much for compiling this list. It’s a really handy list. I’ve added it to my favorites so I can take a quick look when out shopping. I know it’s best to favour fresh foods and veg but some of these on the list are such valuable products to make food enjoyable and to keep me sane!
Well done and thank you again 🙂
What a great list and help when starting on the fodmap diet, i read through the list but is there any stir fry type sauces you can buy? I saw there are a few stockpots but i presume not much else gravy wise? I will need to start making more fresh sauces etc…but it would be handy to have a few things you can buy for time/convenience 🙂 xxx
Thank you Laurie I am glad you’re finding it helpful. I do recommend you double check the ingredients on the products before purchasing as ingredients do change from time to time unfortunately. I do have a stir fry recipe on the blog though which is fairly quick and easy to make. The fodmap by FM app shows 2 safe stir fry sauces; blue dragon Peking lemon stir fry sauce and blue dragon sweet and sour stir fry sauce. I have not come across these in my local supermarket though! Keep your eyes peeled 🙂 it may also be worth making batches of sauces and freezing portions for convenience. Good luck with your low FODMAP journey.
Hello,
Thank you for providing all this info – for someone just starting fodmap it makes it a lot less intimidating and difficult to shop!
I downloaded this FODMAP app – where you can scan barcodes, and it will tell you if its low or high FODMAP – and why.
So I have been having the Lactofree semi skimmed milk by Arla which is great, and purchased the Lactofree natural yogurt they do thinking would be safe.
However when I got home and scanned this, it said that it was not suitable because of the milk protein. I have copied the complete ingredient list: Yogurt (Cows Milk) , Milk Protein , Lactase Enzyme , Vitamin D .
So I was wondering if you find this yogurt ok or if it causes you discomfort? Am thinking their might be an error with the app for this one.
Thanks,
Harriet
Unfortunately the app sometimes makes errors! The lactofree yoghurts are low fodmap and safe to have.
Thank you so much for the list. I am in my first week on FODMAP elimination and your food list has given me relived hope. I want to clarify if using UHT unsweetened soya drink is ok on the low fodmap diet as I am having conflicting ideas. I read in some blogs that if the ingredients contain soya bean it shouldn’t be used unless its labelled soya protein milk and others concur to using it but in small quantity mixed with water. Do you think I should do away with soya milk or use in small quantity?
Here is the ingredients list:
Water, Soya bean (5%), Tricalcium Phosphate, Flavouring, Stabiliser (Gellan Gum), Vitamin B12, Riboflavin, Vitamin D.
Soya milk made from soy beans is high in fodmaps however a 30ml portion of unsweetened soya milk is low fodmap. However if you will be using larger amounts I would say it’s better to avoid during the elimination phase. Personally I prefer to use lactose free cows milk or almond milk. I hope this helps.
I recommend downloading the Monash university low fodmap app as they test the foods for fodmap content and provide information on portion sizes too.