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, 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

Snacks (crackers, chips, nuts)

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

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

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

Dessert

  • 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. 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. You can work with me 1-on-1 in my 12 week structured IBS Management Program. This 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 free consultation here! If you live outside of the U.S., my Low FODMAP Diet E-Course may be a better fit for you! Enroll here!