The Low FODMAP diet is significantly easier to follow when you know exactly what to buy on your weekly shop. This guide covers the key categories in UK supermarkets — what is safe, what to avoid and the most common hidden traps.
Grains and Bread
Buy: Plain rolled oats, white rice, brown rice, gluten-free pasta, rice cakes, plain popcorn, sourdough (in limited amounts — fermentation reduces fructan content), gluten-free bread.
Avoid: Regular wheat bread and pasta, rye bread, barley-containing cereals, most crackers (contain wheat or onion powder).
Protein
Buy: Eggs, plain chicken, turkey, fish, firm tofu, tempeh, plain canned tuna, plain canned salmon.
Avoid: Marinated meats (often contain garlic and onion), most meat substitutes (contain soy or onion), most protein bars (sweeteners and additives).
Supplement: Certified Low FODMAP protein powder for convenient gut-safe protein.
Dairy and Alternatives
Buy: Lactose-free milk, oat milk (plain, no added inulin), hard cheeses (cheddar, parmesan — lactose is minimal), lactose-free yogurt, coconut yogurt.
Avoid: Regular milk, soft cheeses, most yogurts, ice cream, cream.
Fruit
Buy: Strawberries, blueberries, raspberries, kiwi, oranges, grapes, pineapple (small amounts), bananas (slightly underripe, half serving).
Avoid: Apples, pears, watermelon in large amounts, mango in large amounts, stone fruits, dried fruit.
Vegetables
Buy: Carrots, courgette, cucumber, spinach, kale, tomatoes, bell peppers, potatoes, sweet potatoes (small amounts), green beans.
Avoid: Onion, garlic (the two biggest triggers), cauliflower in large amounts, mushrooms, asparagus, artichoke.
Condiments and Sauces
This is where most people trip up. The majority of supermarket sauces, gravies, marinades and condiments contain onion or garlic as primary ingredients. Always read labels. Safe options: plain olive oil, soy sauce (small amounts), maple syrup, rice vinegar, plain mustard.
Avoid: most pasta sauces, most stock cubes, most salad dressings, most spice blends.
The Hidden Trap — Onion and Garlic Powder
Onion powder and garlic powder are highly concentrated sources of fructans — more potent than fresh onion and garlic — and appear in a huge range of products including crisps, seasoning blends, crackers, ready meals and protein powders. Always check labels.