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THE FODMAP FRIENDLY VEGAN’S SHOPPING LIS T The Following Shopping List Includes Low FODMAP Vegan Options from Each Food Group Note: Most animal-based options are low FODMAP. As a Vegan, I have chosen not to list them here … there are plenty of non-vegan resources out there. Make sure you choose a reputable source.

VE G ET ABL E S FRU I T S SP I C E S GR A I N S SN A C KS Alfafa Sprouts (1/2 cup) (max 1/8) Assume 1 tsp for all spices Amaranth, rolled (30g) Air-Popped Popcorn, plain (120g) Argula (1 cup) Banana (1 medium unripe) All Spice Bread: free sourdough or rice flour *Chia Seed Pudding Bamboo Shoots (1 cup) Corn or potato chips, plain (50g) Banana, sugar (1 firm) *Black Pepper (1 slice) Sprouts (1/2 cup) Cacao or Cocoa (2 tbsp) *Buckwheat (1/8 cup cooked) *Kale Chips (watch for cashews in the Bok Choy, Choy Sum, Gai Lan (1 cup) Blueberries 20 berries) ingredients list) Clementine (1 medium) Cardamom Corn Flakes (1/2 cup) *Broccoli (whole ½ cup) Cayenne Gluten-free pasta 1 cup cooked Low FODMAP Soups *Brussel Sprouts (2 sprouts) Cumquats (4 fruits) Pretzels (1/2 cup) Coconut (dried max ¼ cup) Pepper Millet (1 cup cooked) *Butternut Pumpkin (up to ¼ cup) Quinoa Crackers Date (1 fresh) Cinnamon Kelp Noodles (1 cup) Capsicum (1/2 cup) Rice Cakes, plain (2) Dragon fruit (1 medium) Cumin Oat Bran (2 tbsp) (red, common 1 cup) Rice Cruskits, plain (2) Durian (2 segments) Cloves Oats, rolled (1/2 cup, uncooked) Carrots (1 medium) Figs (1.5 dried) Coriander seeds Polenta (1 cup cooked) Corn (up to ½ cob/cup) *Goji Berries (4 tbsp) Five Spice Quinoa grain – 1 cup cooked DA I RY A LT E R N AT I V E S Celeriac (1/2 celeriac) Grapefruit (1/4 fruit) Paprika Quinoa flakes – 1 cup uncooked *Almond Milk (1 cup / 250ml) Chives (1 tbsp) Grapes (1 cup) Raw Cacao (Nibs, Powder) Rice (all varieties) 1 cup cooked *Chili (1 x 11cm long) Coconut Milk, canned (1/3 cup) Guava (1 medium ripe) Turmeric Rice Bran, unprocessed (2 tbsp) *Cucumber (1/2 cup) Honeydew Melon (1/2 cup) Vanilla Rice Flakes (1/4 cup) Coconut Yoghurt (125g) Eggplant (1/2 cup) Kiwifruit (2 small) Rice, puffed (1/2 cup) *Oat Milk Macadamia Milk (1 cup) Endive (4 leaves) Lemon Lime Juice (1 tsp) CO N D I M E N T S & S P R E A D S Rice Noodles (1 cup cooked) Quinoa Milk (1 cup) (1/2 cup) Mandarin (2 small) Soba Noodles (1/3 cup) Sesame Seed Milk (NA) Almond Butter (1 tbsp) Ginger Root (1 tsp) Mangosteen (1 medium) Teff Grain (50g) Soy Cheese (40g/2 slices) Eggplant Dip (-Free) (2 tbsp) Greens (Kale, Lettuce, Silverbeet, Orange (1 medium) Wild Rice (1/2 cup) Soy Milk (soy protein – 1 cup) Himalayan Sea Salt Spinach) – usually up to 1 cup Papaya/Paw Paw (1 cup) Sunflower Seed Milk (NA) Low-FODMAP Jam (2 tbsp) *Green (12 beans) Passionfruit (1 whole) NU T S / S E E D S *Low-FODMAP Hummus (no – Green Leaves (1/2 cup) Pineapple (1 cup) or garlic) (2 tbsp) *Activated Almonds (10 nuts) Olives (15 small or ½ cup) Prickly (1 medium) BE V E R A G E S Maple or Rice Malt Syrup (1 tbsp) Lotus root (1 cup) Raisins (3 tbsp) Brazil Nuts (10 nuts) Macadamia Butter (2 tbsp) Coconut Water (1/2 cup max) Okra (6 pods) Raspberries (10 berries) *Chia & Poppy Seeds (2 tbsp) Miso (fermented soy bean paste) 2 tsp Cranberry Juice (250ml / 1 cup) Parsnip (1/2 cup) Rhubarb (1 cup) Chestnuts (20 nuts) *Nutritional Yeast (1 tbsp) Potato, white (1 cup) Rockmelon (1/2 cup) Flaxseeds (NA) Vegetable Juice Tomato (200ml) Nori (Seaweed) (2 sheets) Hemp Seeds (NA) Pumpkin, Jap (1/2 cup) Starfruit (1 medium) Low-FODMAP Juices & Smoothies Peanut Butter (2 tbsp) *LSA (Linseed, Sunflower & Radish (2 radish) Strawberries (10 medium) *Organic fair-trade coffee (1 cup) Spaghetti Squash (1 cup) Sunflower Seed Butter (2 tbsp) Almond) Mix (1 tbsp) Tamarind (4 fruits) Hot cacao / cocoa (1 cup) Tamari or Soy Sauce (2 tbsp) Macadamia Nuts (20 nuts) *Sweet Potato (up to ½ cup) Banana, dried (10 chips) All teas except Mustard (1 tbsp) Mixed Nuts (18 assorted) Swiss Chard Cranberries, dried (1 tbsp) dandelion, fennel, strong Vinegar ( cider – 2 tbsp) *Peanuts (32 nuts) Turnips (1 cup) black, strong chai, Pecans (10 halves) Turmeric, root (1 tsp) oolong (1 cup) HE R BS Pine Nuts (1 tbsp) *Tomatoes (4 or 1 small) F AT S / O I LS Alcohol in moderation Basil (1 cup) Pumpkin Seeds (2 tbsp) Yam (1 cup) except for rum, white Assume 1 tbsp for all oils Sesame Seeds (1tbsp) Water Chestnuts (1/2 cup) Chives (1 cup) wine (low GI), sticky wine Yellow Squash (2 squash) Avocado Oil Sunflower Seeds (2 tbsp) Coriander (1 cup) *Zucchini (1/2 cup) Walnuts (10 halves) Coconut Oil Lemongrass (1 x 10 cm stalk) Extra Virgin Olive Oil *May cause digestive distress in some Parsley (1 cup) Hemp Seed Oil PULS E S Rosemary (1/2 cup) Peanut Oil * (¼ cup boiled or ½ cup Sesame Oil canned) Mint (1 bundle) Udos Oil Stevia (1 drop) *Chickpeas (¼ cup boiled or ½ Tarragon (1 cup) cup canned) Thyme (1 cup) *Plain (100g) *Plain drained (160g)