Sunday, 13 July 2014

Low FODMAP Diet Shopping List

Those of you who follow me on Instagram will be aware of the struggles with my digestion that have been plaguing me for about half a year; for the past month or so I have been following the low FODMAP diet which has helped improve my symptoms considerably. A few weeks ago someone on Instagram said it would be interesting if I told everyone exactly what I'm eating at the moment so I thought I'd write a blog post about it! Honestly I'm not completely certain that all the superfoods I'm still eating are FODMAP-friendly but there's just no information about them in terms of whether they're suitable for the diet or not. If anyone notices that I'm eating something I shouldn't be then please tell me, either on Instagram or via email or my Tumblr ask box!

Fresh Produce


Black grapes
Kiwi fruit
Frozen raspberries
Frozen blueberries


Cherry/sugardrop tomatoes
Iceberg lettuce
Red/orange peppers

Dairy Alternatives
(no added sugar)

Rice milk 
Coconut milk

In the Cupboard

Gluten-free oats 
Rice flakes 
Buckwheat flakes
Buckwheat flour
Buckwheat crispbread
Tea (e.g. cinnamon, peppermint, green tea)
Buckwheat soba noodles
Brown rice noodles
Wholegrain rice cakes
Gluten-free baking powder
Natural peanut butter
Dessicated coconut/coconut chips
Buckwheat groats
Seeds (pumpkin, sunflower, flax)
Nuts (pecans, walnuts)

Herbs and Spices

I'm not really cooking a lot of complicated meals at the moment so I don't need to use much seasoning, but I do still add spices to my oatmeal/porridge sometimes.

Ground ginger
Ground nutmeg
Mixed spice

Superfoods and Extras

I'm actually still unsure about how most of these affect me but I'm trying to work it out as I go along!

Chia seeds 
Raw cacao nibs
Quinoa pops (puffed quinoa)
Raw cacao powder
Coconut oil (virgin or extra virgin)
Pure maple syrup
Pure vanilla extract- Nutritional yeast
Lucuma powder
Baobab powder
Acai berry powder
Maca powder
Wheatgrass powder
Spirulina powder
Hemp hearts
Tempeh (occasionally)
Raw chocolate (occasionally - I should probably be avoiding this for now though!)

I hope this post has been of some help to people who are considering following this diet in order to manage any digestive problems they may be experiencing! Remember to always seek medical advice before beginning a drastic diet such as this one though because professional supervision is extremely important to ensure you're getting all the nutrients you need.



  1. Does it require you avoid added sugar?

    1. You can have regular sugar but I don't eat it anyway! There's a post about the sugars you can consume on this diet here:
      I hope that helps! :) xxx

    2. Yes, I concur that broccoli and sweet potato must both be monitored for quantity. You can only have 1/2 a cup of these each. The same with seeds such as sunflour, pepitis and flax seeds you MUST measure them. I have bone disease and heart disease as a result of being fructose untolerant since birth and not knowing it. No one
      was blaming fruit and other high fructose foods for my ill health. Personally, I think the IBS diet is helpful. Another thing that needs to be watched by folks with fructose intolerance and/ IBS are nightshades. My hair went curly when I stopped eating those foods. I could be a severe case, but please don't muck around with fructose. Find out what is genuinely low and genuinely high for yourself. There are a few companies now claiming that seeds are low fructose and they are not:)

  2. Hi Meghan,

    Thanks so much for this. I was diagnosed with IBS last year and this post has been really helpful. I'm just wondering how you're finding eating broccoli (I think it's a high FODMAP food)? When I eat it, my symptoms flare up quite a bit. Just as an aside, I love your blog :)

    1. You're very welcome, I'm glad it's helped you! Broccoli is on the low FODMAP list but I actually haven't had since starting this diet because I've been craving raw vegetables and salad more now that it's summer :) but I love broccoli so hopefully it'll be okay when I do try it. If it causes you pain then definitely don't eat it, no matter whether it's low FODMAP or not! Aww, thank you so much, that's so kind of you :) xxx

    2. Hi, I am on the low fodmap diet as I have IBS and unfortunately broccoli is actually high in fodmaps! A good website to follow is She has a really good book as well if you're trying to see what foods you can and can't eat :)

    3. 1/2 a cup of broccoli is low fodmap any more than that it's high fodmap check the Monash application it helps with portion control

  3. Broccoli is a low fodmap food, but it has a maximum amount of how much you can eat in 1 day. I have forgotten how much it was :(

    1. I found this article: -it might help :)

  4. I am in love with your blog, your pictures are stunning! And every one of your recipes that I have tried have been delicious. <3 I'd just like to tell you that I nominated you for the Liebster Award. :0) Here is the link to my questions:

    1. Thank you so much, that means a huge amount to me! I'm so happy you like my recipes :) awww, that's super sweet, thank you! I'll definitely post my answers very soon xxx

  5. Meghan, I've found this two articles and thought you they might be useful for you. Sorry if you have already seen them:

    1. Thank you so much, this is super helpful for me! You're such a sweetheart :) xxx

  6. anything with coconut in it not a good idea. so coconut milk/meat/butter. High FODmap food. but coconut oil is fine.

    1. Thank you for the advice :) But I have the official Low FODMAP Diet book and it says that coconut is fine and luckily I seem to be able to tolerate everything related to coconut (apart from coconut yoghurt)! x

    2. Depends on what type of coconut. I'm looking at coconut on the Monash app and it says coconut milk and oil are fine. Coconut fruit and treacle is moderate. Fresh/packaged coconut water, and long life coconut milk are high. But obviously if it is ok for you then it isn't a food that will cause problems. Have you tried eliminating everything coconut for a while, then trying them one by one?

    3. I did eliminate them all for a while and I've found out that I can tolerate coconut oil and things like desiccated coconut and coconut chips in small amounts, but I can't tolerate coconut milk or yoghurt at all! x

  7. Hi Meghan- have you noticed anything (good or bad) with your baobab intake, with respect to FODMAP? Curious minds want to know! Thanks!

    1. Hello! Honestly I don't use baobab much anymore but when I do use it I haven't really noticed a difference - it doesn't seem to affect my stomach negatively anyway :) x


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