Low FODMAP Weekly Shopping List

A ready-to-use shopping list for one week on the low FODMAP diet, organised by breakfast, lunch, dinner and snacks.

Before you shop:

this list covers the elimination phase of the low FODMAP diet. Some items carry a maximum serving size, since FODMAP content is dose-dependent, larger portions of the same food can move into moderate or high FODMAP territory. Spread fruit and vegetables across the day rather than in one meal. This list is educational and does not replace individualised advice from a dietitian trained in the low FODMAP diet.

Breakfast

Gluten-free bread or 100% spelt sourdough (max. 2 slices)
Rolled oats / plain oatmeal
Corn flakes (max. 15 g, plain or gluten-free)
Rice cakes, plain (max. 4)
Lactose-free milk
Almond milk or soy milk (soy protein)

Lactose-free yoghurt
Eggs
Peanut butter
Strawberries
Blueberries (max. 40 g per serving)
Unripe banana
Ground cinnamon

Tip: rotate between oats, gluten-free bread and rice cakes through the week for variety without extra shopping effort.

Lunch

Gluten-free bread
Rice cakes or corn tortillas
Hard cheese (cheddar, Gouda, Parmesan)
Brie or feta (small portion)
Cooked chicken breast or turkey slices
Hard-boiled eggs

Tuna or canned salmon
Cucumber
Cherry tomatoes (max. 13 pieces)
Carrots
Lettuce or spinach
Mustard or mayonnaise
Rice crackers

Tip: prep a batch of hard-boiled eggs and cooked chicken at the start of the week to save time on lunch assembly.

Dinner

Chicken, fish or lean beef (unprocessed)
Firm tofu or tempeh
White rice or basmati rice
Potatoes
Gluten-free pasta
Quinoa
Zucchini / courgette

Carrots
Spinach
Red bell pepper
Eggplant (max. 180 g)
Green beans
Olive oil
Fresh ginger, basil, parsley, thyme
Soy sauce or tamari

Tip: cook a double portion of rice or quinoa on day one and reuse it across two dinners to cut down on cooking time.

Snacks

Grapes
Oranges or mandarins
Kiwi
Rice cakes, plain
Plain popcorn

Dark chocolate (up to 85% cacao)
Mixed nuts, excluding cashews and pistachios (small handful, max. 15 pieces)
Lactose-free yoghurt or quark
Peanuts

Food classifications are based on guidelines by the Monash University. Individual tolerance to FODMAPs varies; adjust portions to your own tolerance and, if in doubt, consult a dietitian.

If you suspect a food intolerance but are not yet certain you can contact one of our dietitians for personalized advice. If you’re looking for enzymes to support your situation you can try our supplement advisor below!