Starting a low FODMAP diet is overwhelming and difficult! Walking into the grocery for the first time after starting, it can feel like there is nothing in the world that you can confidently eat without the fear of experiencing agonizing stomach pains and having to worry about where the nearest bathroom is at all times. I know that’s not fun! I’m hoping this post will help you to confidently navigate the grocery store when looking for products that you can enjoy all while keeping your digestive system happy 🙂
Here is a brief look into the products that I consume on a regular basis along with fresh produce and whole foods that I know work for my body. These products are gluten free, dairy free, and low in FODMAPs. For information on fresh produce and whole foods that are low FODMAP, refer to the link I’ve included at the end of this post or the Monash University Low FODMAP Diet App.
- Kind Healthy Grains Granola
- I mix this granola into my coconut milk yogurt in the morning along with some fresh blueberries or strawberries. These are the two flavors (maple and cinnamon) I’ve found that are gluten free and also low in FODMAPs. Some of the other flavors have ingredients high in FODMAPs such as raisins and honey. Make sure to check the ingredient label before trying another flavor!
- So Delicious Coconut Yogurt Alternative
- Right now, this is my favorite yogurt alternative. I buy the unsweetened version to make sure I’m not eating too much added sugar throughout my day. For breakfast, I like to add granola, berries, shredded coconut, and occasionally some dark chocolate chips in order to naturally sweeten this. I have also used this in place of yogurt, heavy cream, and mayo in certain recipes.
- Silk Original Unsweetened Almond milk
- I am also lactose intolerant, so I eat dairy free. This is a great alternative to dairy milk! I use this in my cereal and as a milk replacement in various recipes. I buy the unsweetened version, again, to limit my daily added sugar intake.
- General Mills Multi-Grain Cheerios
- So far, this is the best cereal I have found that is dairy free, gluten free, and low in FODMAPs that doesn’t break the bank! It is hard to find a cereal that is both gluten free and fructose free. These taste great with almond milk, and I even pack them in a baggy in my backpack to just munch on if I get hungry between meals or during class.
- True Goodness by Meijer Sesame Rice Crackers
- For lunch, I like to make chicken salad and eat it on these yummy, sesame flavored rice crackers (pictured below on left)! See my previously posted sesame chicken salad post for an easy recipe that can be prepared ahead of time to pack in your lunches through out the week.
- Lundberg Thin Rice Stackers
- These stackers can be used in place of bread to make little mini sandwiches. I like to make open face sandwiches and top these with chicken salad. I also like to make mini sandwiches by putting turkey, spinach, mustard, and roasted red peppers between two rice stackers (pictured below on right). These are great for quick lunches at home or lunch on the go!
- Meijer Organics Unsalted Rice Cakes
- Rice cakes are another alternative for bread. I like to top these with nut butter and berries for a snack, breakfast, or lunch! You can be creative with what you’d like to top these with, but here are some ideas: peanut butter, almond butter, Nutella, blueberries, strawberry slices, dark chocolate chips, shredded coconut, chia seeds, avocado, etc. Have some fun with it!
- La Tortilla Gluten Free Wraps
- These wraps are a great alternative to tacos, burritos, and wraps that aren’t gluten free! For lunch, I like to make wraps with turkey, spinach, and mustard. For dinner, I’ve made fish tacos and chicken tacos using these wraps. Being on a low FODMAP diet doesn’t mean that you have to miss out on your favorite recipes 🙂