FODMAP shopping list and recipes

Shopping and cooking low FODMAP

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Shopping List

In this section we give you a sample shopping list as an example for anyone thinking of adopting a low FODMAP diet plan.

A FODMAP-free diet works on the following principles: using plenty of gluten free grains, lean cuts of meat, plenty of fish, eggs, and bulking out meals with plenty of safe fruit and vegetables. Top tip from us is to use plenty of fresh herbs and spices to replace the problematic onion and garlic, which is often a base for many dishes. Here is an example of a shopping list:

  • Bananas, blueberries, strawberries, pineapple, clementines, lemons
  • Pak choi, broccoli, pumpkin, potatoes, spinach, tomatoes, cucumber, lettuce, radishes
  • Brown rice, quinoa, buckwheat, walnuts, chia seeds, oats
  • Rice milk, soy milk, eggs, feta cheese
  • Fresh salmon fillets, trout fillets, turkey mince, chicken breasts, cans of tuna
  • Herbal tea bags (not apple)
  • Plenty of fresh herbs and spices
  • Olive oil, coconut oil, garlic oil


Buckwheat and banana pancakes


Potato salad with cucumber and radish

Gourmet omelette


Grilled trout with fresh dill

Pumpkin and potato mash – a perfect side dish

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