Low FODMAP Products From Whole Foods
Co-authored by intern Aubrey Baker.
Although low FODMAP lists are straightforward and helpful, these lists can appear limiting or stressful when creating your weekly grocery list, which is why we have created a cheat sheet list of brands and products that when portioned correctly, are appropriate for the FODMAP diet, and found in Whole Foods!
We didn’t include more obvious low FODMAP options like fruits, vegetables, whole grains, and meats, instead, we focused on snacks, sauces, grains and dairy substitutions. This is similar to the post I did on my favorite low FODMAP products from Thrive Market. Many of those products may also be found at Whole Foods, but may not be included on this list!
Whole Foods Market is known for their initiative to promote health through foods that are natural and organic. With 498 stores and growing, Whole Foods is a great location to purchase products that are both nourishing and beneficial for your body. In this blog, we have categorized products into categories, including snacks, sauces, dairy substitutions, grains and desserts. This won’t cover every single low FODMAP item in Whole Foods, but is a good place to start!
Low FODMAP Snacks
These choices are wheat free, dairy free and are Low FODMAP when eaten in recommended portion sizes.
Siete- Grain Free Tortilla Chips
Siete- Grain Free Tortilla Chips No Salt with Avocado Oil
Himalayan Pink Salt- Popcorn
Himalayan Pink Salt- Paleo Puffs
Terra Chips- Sweet Potato Sea Salt
365 Everyday Value- Sesame Rice Crackers
Lundberg- Brown Rice, Organic Rice Cakes
Biena- Chickpeas Snacks, Sea Salt
Barnana- Himalayan Pink Sea Salt Organic Ridged Plantain Chips
Go Raw- Sprouted Pumpkin
GoMacro bar- Organic Protein Replenishment Peanut Butter
Bobos- Coconut Oat Bar
Bobos- Chocolate Chip Oat Bar
Square Organics- Organic Chocolate Coated Crunch
Square Organics- Organic Cocoa Coconut Bar
Blue Mountain - Almond Nut Thins
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Low FODMAP Sauces
Noble Made- Medium Buffalo Dipping and Wing Sauce
Raos Homemade- Sensitive Marinara Sauce
Cholula Hot Sauce- Original
Coconut Secret- Coconut Amino’s Seasoning Sauce
Dairy & Dairy Substitutes
So Delicious- DF Unsweetened Coconut Milk
So Delicious - DF Organic Creamer
So Delicious- Unsweetened Coconut Milk Yogurt Alternative
So Delicious- Unsweetened Coconut Milk Vanilla Yogurt Alternative
Kite Hill - Plain Cream Cheese
Organic Valley - Lactose Free Milk
Green Valley - Lactose Free Whole Milk Kefir
Green Valley - Lactose Free Cream Cheese
Green Valley - Lactose Free Sour Cream
Green Valley - Lactose Free Butter
Green Valley - Lactose Free Yogurt
Low FODMAP Grains
365 Everyday Value- GF Corn and Rice Spaghetti
365 Everyday Value- Penne Rigate
Jovial- Brown Rice Elbow Pasta
Jovial- Brown Rice Farfalle Pasta
Andean Dream- Organic Fusilli Quinoa Pasta
Ancient Harvest- Gluten Free Rotini
Mi Rancho- Organic Corn Tortillas
Nature’s Path Organic- Homestyle Instant Oatmeal
Siete - Cassava & Coconut Tortillas
Low FODMAP Desserts
Lily’s- 70% Dark Chocolate-Extra Dark
Enjoy Life- Chocolate Bar- dark
Enjoy Life- Soft baked Minis, chocolate chip
So Delicious- Non-Dairy Dessert, Chocolate Ice Cream
We hope this blog will help you save time grocery shopping on the low FODMAP diet! The best way to determine if a product is low FODMAP is by looking at the ingredients located on the nutritional facts label, typically located on the back of the product (read this blog for low FODMAP diet label reading tips).
It’s important to know your specific food triggers so you are not restricting foods that your body can tolerate. The best way to determine your triggers is through the low FODMAP diet. Our programs will guide you through the FODMAP diet to identify your specific triggers, as well as lifestyle modifications that impact IBS, to establish a life free of restriction caused by IBS. You can apply for a consultation call here!
Do you want clear guidance to manage your IBS so you can feel confident in your body again?
