IBS Grocery list - (low FODMAP)
Updated: Aug 30, 2022
Here is a simple shopping list to get you started:

Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
Fruit: Bananas, blueberries, kiwi fruit, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
Vegetables: Bean sprouts, bell peppers (capsicum), carrots, choy sum, eggplant (aubergine), kale, tomatoes, spinach and zucchini (courgette)
Nuts: Almonds, macadamia nuts, peanuts, pecans, pine nuts and walnuts (don't eat more than a handful of nuts a day)
Seeds: Linseeds, pumpkin, sesame and sunflower
Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
Oils: Coconut oil and olive oil
Beverages: Black tea, coffee, green tea, peppermint tea, water and white tea
Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder
Additionally, it's important to check the ingredients list on packaged foods for added FODMAPs. Also, the quantity of the food can change the fodmap