LOW FODMAP GROCERY LIST Always check ingredients on packaged foods to ensure they comply with the latest low FODMAP diet guidelines.

NUT BUTTER Potato, white GRAINS Smucker’s Peanut Butter Radish OILS/CONDIMENTS Gluten free pasta (rice, quinoa, corn) Skippy Peanut Butter Avocado oil Millet Rutabaga Oats Teddie Peanut Butter Scallions (green part only) Butter (sticks and spreadable) Oat bran 365 Smooth Almond Butter (Whole Spinach Canola oil Polenta Foods) Seaweed (nori) Coconut oil Quinoa (black, red, white) NUTS/SEEDS Summer squash Dairy blend (70% butter, 30% oil) Rice (brown, white, basmati) (allow one handful per sitting) Sweet potato (limit to ½ cup) Extra virgin and virgin olive oil Rice bran Almonds Swiss chard Olive oil Brazil nuts Turnips Peanut oil BRAND NAME CEREALS Chestnuts Rice bran oil Ancient Harvest Quinoa Flakes Chia seeds Tomato Bob’s Red Mill Mighty Tasty Hot Cereal Water chestnuts Sesame oil Macadamias Sunfower oil Cheerios Peanuts Zucchini Eden Organics Brown Rice Flakes Hot Cereal Pecans Vegetable oil Environkidz Gorilla Munch FRUIT Pine nuts (limit to one serving per meal) JAMS/SPREADS Environkidz Peanut Butter Panda Puffs Poppy seeds Avocado (limit to 1/8) Fish Sauce BREADS Pumpkin seeds (pepitas) Banana (small) Marmalade jam Udi’s White Sandwich Bread Sesame seeds Blueberries Mayonnaise Sourdough (white, wheat, spelt) Sunfower seeds Cantaloupe Walnuts Miso Paste Food for Life Multi Seed English muffns Coconut Mustard Millet Bread Clementine Food for Life Brown Rice Tortillas PRODUCE Dragonfruit Oyster sauce Rudi’s Plain Tortillas VEGETABLES Grapes Rice wine vinegar Corn tortilla Honeydew melon Sarabeth’s (Cranberry Relish, Strawberry FLOURS AND BAKING SUPPLIES Alfalfa sprouts Kiwifruit Rhubarb Spreadable Fruit) Bisquick Gluten-Free Pancake and Baking Mix Arugula Lemon Soy sauce Dark chocolate Bamboo shoots Lime Wasabi Bean sprouts Orange Flour (corn, millet, quinoa, sorghum, Papaya buckwheat, rice) Beets (limit to 4 slices) Passion fruit SNACKS+SWEETS King Arthur GF Multi-Purpose four Bok choy Pineapple Aleia’s (almond horn cookies, peanut butter Namaste (perfect four blend, waffe& pancake Bell peppers Plaintain cookies) mix,brownie mix, blondie mix, muffn mix) Broccoli (limit ½ cup) Raspberries Barney Butter snack pack (smooth, raw+chia, Pure Maple Syrup Bok Choy Rhubarb Starfruit cocoa+coconut) Starch (potato, tapioca, corn) Carrots Blue Diamond Almond Nut Thins Stevia Capers Strawberries Tangelo Gilbert’s (Super Dooper Snickerdoodles, Sugar (palm, brown, granulated) Cabbage (common, red) Sensational Sugar cookies) Corn (half a cob) HERBS Ginnybakes (chocolate chip love + SPICES Celeriac Basil buttercrisp love mini cookies) All Spice Celery (1/4 stalk) Cilantro Black pepper Justin’s dark chocolate peanut butter cups Chives Lemongrass Kettles Baked Potato Chips (sea salt) Cardamom Chili pepper Rosemary Chili powder Keo frozen dessert (chocolate, coconut) Collard greens Parsley Laiki rice crackers Chinese Five Spice Cucumber Tarragon Cinnamon Lundberg Rice Chips (sea salt) Eggplant Thyme Mary’s Gone Crackers (original) Cloves Endive Coriander Seeds DAIRY Rice Cakes Fennel bulb Simply gum (mint, cinnamon, ginger) Cumin Ginger CHEESE Curry Powder Cheddar Snyder’s GF Pretzels Green beans Tortilla Chips Mustard Seeds Kale Swiss Nutmeg Colby 88 Acres dark chocolate sea salt bars Kabocha squash Parmesan Paprika Leek (green leaves only) Saffron Goat BEVERAGES Lettuce Havarti Coffee Star Anise Olives (green, black) Brie Turmeric Cranberry Juice (100%, containing no HFCS) Parsnip Feta Tea (black, green, peppermint, white) Camembert PROTEIN Mozzarella Water Beef MILK Chicken Lactose free Fish Coconut milk (canned only) Egg Almond milk References: Packaged food ingredient lists, USDA National Nutrient Database, Pork Hemp milk Monash University low FODMAP diet app. The opinions of For a Digestive Peace of Mind, LLC and the information gathered at www.katescarlata.com and in this Lamb handout are not intended to provide medical advice or to diagnose or treat Tuna (canned) YOGURT/KEFIR medical diseases. It is strictly for informational purposes. Before undertaking any Green Valley lactose free yogurt course of treatment, seek the advice of your physician or health care provider, as Tofu (frm) the information provided does not replace their medical advice. Lifeway kefr (plain only) © For A Digestive Peace of Mind, LLC, 2016.