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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

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