I still can’t believe that our small family of three (and one of us is a preschooler) can eat our way through the items I buy at Costco. I do my best to avoid food waste therefore, when I shop at Costco I plan ahead and go when my fruit and vegetable bins are nearly empty. A low FODMAP diet may seem difficult, and at the beginning it can be, but once you know what to look for and how to read food labels it is simple.
Here are few tips:
- When reading a food label first look at the ingredients list, not the nutrition facts.
- Ingredients are listed in terms of weight, meaning the first ingredient is most prevalent and last ingredient may be minuscule in comparison.
- It isn’t always easy to identify if an item is Low FODMAP’s. When possible buy one ingredient items such as fruits, vegetables, nuts, fresh meats.
- If buying something with a label watch out for onions, garlic, dairy, prebiotics like chicory root, FOS or inulin, high fructose corn syrup, honey, xylitol, agave nectar or fruit juice such as apple or pear juice.
- When buying cheese take a peek at the nutrition label to ensure there is zero sugar. If a cheese or cheese product has sugar it is likely high in lactose. Note, this only works for cheese, not other dairy products such as yogurt or kefir.
- Download The Monash University Low FODMAP app for checking questionable ingredients.
I tend to buy organic products when I can, which is why you will see this in my guide, but it isn’t necessary. To keep up to date on which foods have the highest pesticide residue check out the EWG dirty dozen list. Let’s get shopping…
- Organic baby spinach
- Organic strawberries, blueberries and raspberries (seasonal)
- Organic romaine lettuce or baby spring mix
- Organic sweet potatoes (up to 1/2 cup)
- Green beans (up to 12 beans)
- Prosciutto di Parma (I wouldn’t be Italian if I didn’t include this)
- Kirkland organic chicken, fresh
- Kirkland organic ground beef, fresh
- Kirkland Wild Alaskan salmon, can
- Wild Plantet wild albacore tuna, can
- Kirkland large organic brown eggs
- Kirkland aged French brie
- Kerrygold Dubliner Irish cheese
- Kirkland parmigiano reggiano, NOT grated
- Organic tofu
- Kirkland organic blueberries
- Radar Farms Fresh Start organic mixed berry smoothie blend (just spinach,
- Organic by Nature green beans
- Watts Brothers Farms organic early peas (1/8 cup contains moderate amounts of oligosacharides)
- Organic edamame in pod (up to 1 cup)
Grains, Nuts, Seeds and Misc.
- Kirkland organic green tea, sencha and matcha blend
- Kirkland organic quinoa
- Nutiva organic chia seeds (start with 1/4 tsp and gradually check tolerance up to 2 TBS)
- Bob’s Redmill organic golden flaxseed meal (1 TBS)
- Lotus Foods organic millet and brown rice ramen
- Kirkland organic coconut oil
- Kirkland organic creamy peanut butter
- Kirkland organic maple syrup
- Kirkland Walnuts and PecansCloud 9 Super Seed granola bar mix. This contains GF oats, pumpkin seeds, sunflower seeds, golden flaxseeds, puffed quinoa. Use as a cereal, mixed into lactose/dairy free yogurt or make granola bars with peanut butter, coconut oil and a bit of maple syrup.
- Go Raw sprouted pumpkin seeds
- Align probiotic supplement (B. Infantis 35624)
As you can see there is a plethora of items that are low FODMAP and most can be found at your local grocery store. If all you bought were these items you would have an overall healthy and diverse diet.
Stay tuned for a lower starch shopping list (Specific Carbohydrate or SCD/low FODMAP), which can be used when treating SIBO (small intestinal bacterial overgrowth).