*Check back soon, new brands are added often! Don’t forget to sign up for my newsletter.
*These products appear to be low in FODMAPs based on the ingredients. They have not been laboratory tested and analyzed for FODMAPs, however, no HIGH-FODMAP ingredients seem to be present. Please also remember that if you find a product with several ingredients listed and the last 2-3 ingredients are high-FODMAP, the product may be suitable to consume as it means those last ingredients are present in much smaller amounts. “…ingredients are listed with the most predominant ingredient first. So if honey is the last ingredient in the list (an indication it’s not used to sweeten the product), it’s likely a low-FODMAP food. Suggest clients avoid products in which FODMAPs are more abundant or if multiple FODMAPs are present. Furthermore, clients should take note of added fiber ingredients such as inulin, often labeled as chicory root extract and fructo-oligosaccharides. Both are sources of fructans and can trigger symptoms.” Source: Successful Low-FODMAP Living — Experts Discuss Meal-Planning Strategies to Help IBS Clients Better Control GI Distress by Kate Scarlata, RD, LDN, Today’s Dietitian, Vol. 14 No. 3 P. 36
Last update to the list below: May 31, 2016.
BRANDS LOW IN FODMAPS
SNACKS
- Hail Merry Dark Chocolate Macaroon Merry Bites
- Lundberg Rice Cakes
- Lundberg Sea Salt Rice Chips
- Blue Diamond Almond Nut Thins
- Snyder’s of Hanover Gluten-Free Mini Pretzels
- Glutino Gluten Free Pretzel Twists
- PopChips Sea Salt Potato Chips
- GoMacro Macrobars Peanut Butter
- Mary’s Gone Crackers Black Pepper Crackers
- Food Should Taste Good Lime tortilla chips
- Le Pain des Fleurs Crispbread, Quinoa
- Orgran Buckwheat Gluten-Free Crispbread
- Glutino Big Pretzels
- Alpendough Snickerdoodle cookie dough
- Pop Art Snacks Popcorn (Nori Sesame, Rosemary Truffle)
- Wild Things Dark chocolate raspberry skinny dipped almonds
- Kiwa Golden Plantain Chips
- RW Garcia 3Seed Sweet Potato Crackers
- Hail Merry Salted Brownie Merry Bites
- SeaSnax Big Grab & Go Lime
BAKING
- Namaste Gluten Free Perfect Flour Blend
- Bob’s Red Mill Natural Foods Pancake Mix
- King Arthur Gluten Free Multi Purpose Flour
- King Arthur Flour Gluten Free Yellow Cake Mix
- 1-2-3 Gluten Free Poundcake
BREAKFAST
- EnviroKidz Organic Gorilla Munch Cereal
- Erewhon Crispy Brown Rice Cereal
- Freedom Foods Maple Crunch Cereal
- Gluten Free Chex™ Original oatmeal
- Ancient Harvest Quinoa Flakes, Organic and Gluten Free
- Food For Life’s Wheat and Gluten Free Brown Rice English Muffins
BREADS, WRAPS, BAKING MIX etc.
- Udi’s Gluten Free White Sandwich Bread
- Udi’s Whole Grain Bagels
- Chebe Bread All-Purpose Mix
- Chebe Bread Cinnamon Roll Mix
- Udi’s Gluten Free Pizza Crusts
- Rudis Gluten Free Tortillas, Plain
- Food for Life Brown Rice Tortillas
GRAINS, SEEDS
- Ian’s Allergy-Friendly Gluten-Free Panko Breadcrumbs
- Bob’s Red Mill Natural Foods, Organic Quinoa
- DeBoles’ Rice Lasagna
- RP’s Pasta – Egg Linguini
- Amy’s Dairy Free Rice Macaroni & Cheeze
- Earth Balance Gluten Free Vegan Cheddar Mac & Cheese
- Tinkyada Brown Rice Pasta
LACTOSE-FREE & LOW-LACTOSE
*Carrageenan and different types of gums (such as xanthan) have not been tested and analyzed for FODMAPs as of yet, but they may cause gastrointestinal distress for some.
- Green Valley Organics Cream Cheese
- Green Valley Organics Sour Cream
- Green Valley Organics Strawberry Yogurt
- Nancy’s Organic Cottage Cheese (4 tablespoons is low in FODMAPs for cottage cheese)
- Organic Valley Cottage Cheese
- Silk PureAlmond Milk (carrageenan free, does have locust bean gum)
- Natur-a Almond Milk (carrageenan free, does contain three types of gums)
- Trader Joe’s Almond Beverage (no carrageenan, no gums)
CONDIMENTS, SAUCES, SPREADS & COOKING
- Suzanne’s Specialties Rice Nectar Fruit Spreads (Blueberry, Raspberry, Strawberry)
- Sarabeth’s Strawberry Rhubarb Preserves
- World of Chia Strawberry Spread Standard
- Justin’s Classic Almond Butter
- Uncle Harry’s Asafoetida powder
- Scott’s Garlic Oil – garlic-infused oil
- Rao’s Homemade Sensitive Formula Marina Sauce
- Engage Organics Sweet Cinnamon
- Woodstock Farms All-Natural Raw Almond Butter
- SunButter Natural Sunflower Spread
- Bragg’s Liquid Aminos – all-purpose seasoning
- Stonewall Kitchen Wild Maine Blueberry Jam
- Stonewall Kitchen Red Raspberry Jam
DRINKS
- Amy & Brian Coconut Water (pulp, no pulp, lime, cinnamon)
PROTEIN POWDERS
- Jay Robb Unflavored Egg White protein powder
- Nutribiotic Organic Rice Protein, Chocolate
- Jarrow Brown Rice Protein (Vanilla Flavor)
- Solgar Whey To Go® Protein Powder Natural Vanilla Flavor
PROTEIN
- Safe Catch Elite Tuna
- Rebel Fish (salmon in a pouch that you can microwave)
Disclosure – All of the products above are products I have personally used and also enjoy. Some include links back to Amazon.com and in full disclosure, I can make a commission if a user clicks on the link and then makes a purchase with Amazon.com. The commission is very small, however, it does go towards the expenses I have to maintain this blog and marketing for FODMAPLife.com. I appreciate your support of my blog, thank you. Colleen Francioli
hi, i am looking for a fodmap friendly mayonnaise , ketchup and bbq sauce i can buy in the uk that doesnt cost a fortune……. can anyone help?
many thanks
Hi Davina, Mayo is not high FODMAP – no lactose or dairy as it’s made with eggs, oil and vinegar. Read my GROCERY LIST for tips about ketchup and BBQ sauce. Good luck!
I started with IBS when my son was diagnosed with cancer.
My question is can we eat horseradish ? And I wasn’t sure about shrimp .
I made some and ate it and now my stomach is a mess. I took peptobismal and and gas mess and it has settled down slightly.
Hi Ava, I am so sorry about your son. The stress might’ve triggered your IBS symptoms. Horseradish is from the cabbage family so it could potentially trigger symptoms. However if it’s fermented, it might be good for the gut as long as no other FODMAPs were added. Shrimp is low in FODMAPs. How many shrimp did you have?
I use a brand called Just Mayo and it has less ingredients in it than other brands like Hellmans. You can find it at most local grocery stores. I like it and have never had issues from it.
Thank you for the suggestion! I believe that’s Hampton Creek? The only thing is their Original Just Mayo has pea protein and that *might* be OK if it is pea protein isolate.
hiya, i only eat lighter than light mayo , i got told that it contains milk powder 😦
today i tried Hellmann’s Fat Free Vinaigrette , i hope its low fodmap atleast i thought it was , here is the ingredients :
Water, spirit vinegar, herb extract, sugar, salt, red bell pepper (0.4%), thickeners (carrageenan, xanthan gum), thyme, parsley.
many thanks
Hi Davina, So many products that says “light” or “fat free or “sugar free” tend to have added processed ingredients in them so I usually stick to the original, real deal 🙂 Of those ingredients, carrageenan might cause you some issues. Sometimes people say the say for xanthan gum but I personally have not had an issue. 🙂
Hi, How about tooth paste? I can’t find any that does not contain Xylitol, Sorbitol or some other artificial sweetener. Thanks for any help you can offer. Deb
Hi Deb- there is a brand called Revitin that doesn’t use polyols. They are re-launching their product this Fall or Winter I believe: http://www.revitin.com/
I too am looking for a mayo that is low fodmap. I’m in MA. and everyting seems to have either garlic, onion or both! Thoughts?
Hi Linda,
I do like this natural brand, check them out: http://amzn.to/1FwYCx1
Hi – do you know of a brand that doesn’t have sugar? Due to other health issues I’m not allowed to have sugar. Thanks!
Hi Amber, Do you have a food processor? You can always (very easily) make your own at home.
I had a lot of shrimp. Then very bad stomach pain gas bloating. I made hot sauce with horseradish from jar and organic ketchup.
Maybe 20 good size shrimp.
So your response leads me to ask is Kombucha ok for us IBS people? I started making it myself with a SCOBY and the recipe when this really got bad because our son was at end of life. I was and still feel enormous stress and grief.
When are you going to up date you list? This last was done sept 2015
Hi Joyce! When I have a few more to add I will update the list, thanks for checking in! Was there a particular kind of product that you were curious about?
I’d really like to know about horse radish allowed or not..I have the FODMAP app but frankly I don’t love it. The search is horrible and a ton of foods aren’t even on it. I paid I think $7.99 for it.
Hi Karen, I do not think radishes are troublesome. For one thing, they are not high in sugar, carbs or fiber. Also the reason why you’re not seeing many foods on the app is because the Monash researchers still need funding to test and analyze more foods. When people purchase their app, those purchases help them to test and analyze more foods. So your $7.99 was put to good use! If it makes you feel better, I paid $10.99 when the app first came out 🙂
Hi Colleen, I just started the FODMAP diet this week and I am looking for a substitute for sugar free gum. All sugar free gum or candy seems to have polyols while the all the full sugar candy seems to have corn syrup. Any suggestions?
Yes actually – there’s a brand that I am doing a post about on Saturday – Simply Gum. Check back then for the post!
Great! Looking forward to it. Thank you.
I keep finding sucralose in foods– is it ok & what about aspartame?
Hi Beverly Rose, saccharine, aspartame, and sucralose are not FODMAPs but I personally don’t recommend them to my clients.
Thank you so much for this list!! Its super helpful!
You’re welcome!
This is a great resource. Both King Arthur and Betty Crocker make good, widely available all purpose floor. Even though I love products from Bob’s Red Mill line when I checked the label of the all purpose gluten free flour, I was surprised to find two types of beans listed, one as the first ingredient and one as the last. Thanks for good work!
I was doing so well today then ate the smallest bag of chips 11g and had to run for my peptobismal, anti gas, anti diarrhea OTC meds. Stomach still gurgling . I took a photo of the ingredients for help to pin point where my problem might lie but I can’t seem to copy and paste using my iPad.
How bad is maltodextrin ?
Thanks