I will be the first to admit it… I can be very lazy. So when it comes to having a meal or snack, I want the easiest method possible. Especially when I am dining alone at home. I often turn to packaged foods for dinner or a snack. However, finding these brand name foods can be difficult when you’re adhering to a low FODMAP diet.
Surprisingly, there are a lot of products that will fit into the diet. However, most of these items are merely ingredients. I excluded the safe ingredients and fresh foods because I covered them in the low FODMAP foods to enjoy list. Plus I outlined my favorite low FODMAP items that is a reflection of my weekly grocery list. I wanted to outline the products that are good right out of the package without cooking, assembling or adding anything.
* Please note that I compiled this list in May of 2013 and ingredients in brand name foods change often. So please, prior to buying, glance at the ingredients to ensure there’s nothing harmful of that would impact you negatively.
I’ve listed all the items that I know of out there, and I’ve marked some of my favorites with some additional details for you in red.
Low FODMAP Brand Name Foods
- Udi’s Gluten Free White Sandwich Bread. Hands down, my favorite bread! It freezes and thaws very well.
- Rudis Gluten Free Tortillas, Plain
- Food For Life Whole Grain Brown Rice Tortillas
- Food for Life Gluten Free Brown Rice English Muffins
- Food for Life Gluten Free Multi-Seed English Muffins
- Foods by George Plain Gluten Free English Muffins
- Kinnikinnick Tapioca Rice English Muffins
- Abigail’s Bakery Millet & Sweet Brown Rice Bread
- DeLand Millet Potato Bread
- Udi’s Gluten Free Pizza Crust. OK, this one you have to assemble, but it’s a good item list FYI.
- EnviroKidz Organic Gorilla Munch Cereal. Simply delicious. It reminds me of Kix that I loved as a kid.
- Envirokidz Organic Peanut Butter Panda Puffs Cereal. A close second behind the Gorilla Munch.
- Erewhon Corn Flakes Cereal
- Erewhon Crispy Brown Rice Cereal. A little too boring and tasteless for me.
- Cheerios Cereal. Note: Contains Wheat Starch which is not Gluten Free, but it is FODMAP-Free.
- Kellogg’s Rice Krispies Gluten Free Cereal. Double check the ingredients here. I’ve heard rumors of boxes with HFCS.
- Glutino Sensible Beginnings Cereal (Original & Frosted)
- Nature’s Path Puffed Cereal (Corn & Millet)
- Nature’s Path Organic Mesa Sunrise Cereal
- Glutino Gluten Free Pretzels. A favorite of mine! Most people don’t even know they’re Gluten Free!
- Snyder’s of Hanover Gluten Free Pretzel Sticks
- Most Unflavored Tortilla Chips are OK. Be sure to check the ingredients. I prefer Tostito’s.
- Most Unflavored Potato Chips are OK. Be sure to check the ingredients and be wary of the fat intake.
- Most Unflavored Rice Cakes are OK. Be sure to check the ingredients.
- Popchips, Original. These are ideal in a pinch at an airport or gas station.
- Unsalted Plain Brown Rice Snaps
- Riceworks Sea Salt Crisps
- Way Better Snacks Chips (Simply Sweet Potato & Simply Unbeatable Blues)
- Lundberg Farms Sea Salt Rice Chips
- WF 365 Organic No Salt No Butter Microwave Popcorn. No taste.
- Medora Snacks Popcorners Popped Corn Chips with Sea Salt
- Popcorn Indiana Popcorn (Sea Salt, Kettlecorn & Cinnamon Sugar)
- Popcorn Indiana Sea Salt Chip’ins
- Glutino Gluten Free Table Crackers. Have water nearby… These are very dry.
- Crunchmaster Original Gluten Free Multi-Seed Crackers My go-to cracker with sliced cheese.
- Mary’s Gone Crackers, Original
- Nature Valley Roasted Nut Crunch Granola Bars (Peanut Butter & Almond) I always have one of these with me. They are delicious and convenient. However, these do contain almonds (fructans). They don’t affect me too much, but if they do to you, avoid them.
- Udi’s Gluten Free Blueberry Muffins
- Trader Joe’s Gluten Free Crispy Crunchy Chocolate Chip Cookies. Amazing. Simply Amazing. You have to try these.
- Aleia’s Gluten Free Peanut Butter Cookies
- Gilbert’s Gourmet Goodies Sensational Sugar Gluten Free Cookies
- Gilbert’s Gourmet Goodies Giant Snickerdoodle Gluten Free Cookies
- Glutino Gluten Free Lemon Wafer Cookies
- Glutino Gluten Free Dream Cookies Vanilla Creme
- Breyer’s Lactose Free Ice Cream (Vanilla & Chocolate)
- Most Lactose Free Yogurts. Be sure to check the ingredients.
- Any FODMAP Friendly Cheese.
Did I miss something? Is something on the list that has a FODMAP ingredient? I have dome my research here, but I am definitely not perfect, so any feedback would be appreciated so I can provide the best information possible.
What are your favorite Low FODMAP Brand Name Foods?
WONDERFUL lemon cookies from WOW Baking Company out of WA. Super moist and lemony and they keep well -not like most other soft gf cookies I’ve tried.
For all you SIBO people, please read the great article at http://www.todaysdietitian.com/newarchives/121112p16.shtml
The tortillas you have listed (Redis) has inulin – a high FODMAP item 🙂
Now that Kellogg’s has discontinued the gluten free Rice Krispies, are the regular ones safe with the malt flavor?
In small quantities, yes. Proceed with caution!
but I’m so confused! Udi’s white bread has corn syrup plus lots of “gums” Can anyone clarify?
Off the cuff, I would say that as long as it is regular corn syrup, it probably is somewhat safe for FODMAPS, its HF-CS that has the exorbitant amoutn of fructose for triggers.
Many gums are texture modifiers and not a caloric source. This is possibly why people seem to like UDI’s, when you take the gluten out of bread, you are getting rid of a major texture modifier, so replacement is found elsewhere.
That being said, if it triggers you, skip it!
Is frosted flakes okay?
No, due to the high fructose corn syrup.
My box of Frosted Flakes does not say it contains HFCS. It has sugar. Perhaps they have changed the recipe? I eat it without difficulty.
If they made that change, you should be good to go! Enjoy!
According to Kellogg’s, the dreaded HFCS has been removed from all their cereals. https://community.kelloggs.com/kelloggs/topics/why-do-your-products-still-contain-high-fructose-corn-syrup
Read the labels carefully. Some have been replaced by “fructose” which is just as bad.
I have just found your site and I am so grateful for all the information you are providing. Thank you so much! I do have a question though: I notice you recommend rice milk as a dairy milk alternative. Doesn’t most milk alternatives (rice, almond, coconut, etc.) contain various gums (xanthan, gellan, etc. and carrageenan)? I was under the impression that if you have IBS you should avoid those ingredients. Am I misinformed?
They are worth testing to see if you are sensitive, but they are not high FODMAPs.
Thank you for all your information it has been a lifesaver>
Hello! I’m a little confused as corn is listed as high in FODMAPs. Does this change to make it okay in popcorn and cornflakes?
Sweet corn is high in FODMAPs, but not dry corn products, as a rule. I would proceed with caution with them however. They may have low levels of FODMAPs.
I just found a tasty snack. Boom-chicka bites, the tropical mix one (popcorn clusters).
Do you know if the Glutino chocolate covered pretzels are Fodmap friendly? Thanks for this list, its been so very helpful. I live in Canada and many of these items were available in my local grocery store. Thanks!!!
Chocolate dips are normally milk chocolate which has lactose. Or possibly even fake sugars.
I had some Glutino pretzels that had onion and garlic powder on them both of which are not FODMAP friendly. So pay attention to that.
Cooking FODMAP for DH due to steroids he takes for myasthenia gravis. Our go-to products include the Heartland GF Pastas found at Wallyworld (holds up well for first serving and softens for warm ups) and Cookwell Garlic Infused Olive Oil, also purchased at the big W store. Trader Joe’s has a good garlic infused olive oil, too, but costs a bit more. Anyone have reports on using Reese’s brand Onion or Garlic Juice concentrates found in spice aisles? Have tried sparingly (1t in recipes w tomatoes or for pasta sauce) with no probs so far. Hub isn’t truly allergic, just miserable gastric distress before trying blessed fodmap diet plan, so he may have different tolerance. Love the brand lists~Thanks!
I love this blog, the snacks are what I struggle with the most.
Quick question, I accidentally bought these rice cakes instead of the “lightly salted”. Can you please tell me what is not FODMAP Friendly in this ingredient list? That way I can be on a better look out next time.
Thanks Heather. The label on the actual package doesn’t even mention milk, only in the amazon ingredient list. I didn’t even know there was milk in it!
Thank you love this so helpful. One question is many folks do not have the monies, budget to buy these products. Seem they are really expensive conoared to reg products and hard to find in out of inner cities. Any idea what to do??
honey nut cheerios is gluten free.
Artic Zero ice cream low glycolic lactose free gmo free. check out the ingredients for any of your restrictions
Good Value lactose -free milk is the most like regular milk it is not sickly sweet.
original special K rice cereal’s second ingredient is wheat gluten. a huge disappointment.
I thought it’s the sugars in wheat that are a problem, not the gluten itself. Gluten is a protein and not a sugar, so isn’t extracted gluten fine as an ingredient for FODMAP? When I read the principles behind this diet it seems that getting gf is just an easier way to find wheat and barley free items. (Gluten sensitivity may be a separate issue of yours, about 1% of people have).
Yes, gluten itself is not a FODMAP. For non celiacs, seitan (pure wheat gluten) should not be a problem. Some sourdough wheat beads are fine because the yeast has broken down the FODMAPs even though the gluten is intact.
I’m not sure how long ago you wrote this but Cheerios are certified gluten free.
They are not safe if you have Celiac Disease though. They are not certified.
What are some good drinks? Are there any juices or soda?
I love drinking Zevia. It is soda that is made with Stevia. It also has no caramel color and GMO free. I tried another Stevia soda but it still had the caramel color. Didn’t like it as much. Zevia also has a good selection of flavors. Juices I am not sure about.
generally speaking, if the whole fruit is ok, the juice is also probably ok. Unsweetened orange juice is good. Watch your portions. It’s easier to get a lot of FODMAPs from juice than whole fruit.
Can you tell me if any of these crackers would be considered low fodmap products- besides the Garlic Cayenne : http://www.enerjive.com
What about Chex gluten free cereal?
The rice Chex is excellent. 🙂
Do you consider Udi whole grain to be suitable for low FODMAP diet? Thanks for your info here!
My dietician told me that Udi’s whole grain is not acceptable because it contains molasses.
Massive thanks for this information, you have no idea how useful has been to me.
“Seal Salt” lolololololololololololololol
Looks like the Trader Joe’s cookies contain milk in various forms, are they still considered low FODMAP?
I think it would depend on the specific milk ingredient being used. Lactose is the problem for most people with IBS, but not all milk products contain a lot of lactose (Butter, parmesan, sharp cheddar, etc). However, I know trader Joe’s gluten free crispy crunchy oatmeal cookies are not low fodmap because they have milk and molasses.
I thought I would add that trader Joe’s gluten free crispy crunchy chocolate chip cookies don’t contain milk, but do have molasses from the brown sugar, so I would suggest to limiting yourself to two cookies. I know eating more than two would make me sick! I can’t binge on snack food anymore when I watch Netflix. 😔
Best lactose-free, all-natural ice cream on the planet is made by Minus The Moo out of Massachusetts. Started by two young women with lactose intolerance, their LF-free milk and cream come from a Berkshires dairy and their product is light years ahead of Lactaid, in both taste and texture. This has been life-changing for my son and our family fave is the Sea Salt Chocolate Chip. We also make homemade LF ice cream using Organic Valley Lactose-Free Half & Half.
My nutritionist told me that sprouted grain breads work for a low fodmap diet. I eat them all of the time and they are a million times better than gluten free. Trader Joe’s has a nice variety of these breads: whlole grains, rye & cinnamon raisin. I love them all. Hope this helps others.
rye? high FODMAP
Udi’s white bread, Garofolo’s Gluten Free pasta, Catelli gluten free as well as rice pastas, White Corn tortillas (no wheat), Cheerio’s, Gluten free Rice-Crispies, Natures Path Pumpkin Spice Waffles and best of all Spiffy Monkey Do Banana Bread. The Banana Bread is my go to morning snack and has all good ingredients like coconut milk and oil. I am sensitive to cows milk (even lactose free, I didn’t begin to have good results with the low fodmap diet until I cut out milk and yogurt, I still eat hard cheeses in moderation.) I drink Silk unsweetened Vanilla flavoured Almond milk. Kettle half-fat potato chips are also a go to snack. Also love Mutti’s Passata and Unico Marzano-type tomatoes for making pasta sauces. I also use kellogs corn flake crumbs to replace wheat crumbs. I will eat 85% coco chocolate, low sugar though only small amounts as it is listed as high fodmap.
Some of these may have ingredients you are sensitive to so check ingredients when in the elimination phase. I am currently in the reintroduction phase.
All of these are available in Ontario, Canada.
I had never heard of Abigail’s Bakery before so I went to their website. Unfortunately, they add agave nectar to their Millet and Sweet Brown Rice Loaf. I understood that agave was high Fodmap, correct?
Yes, that’s right. Abigail’s Bakery Millet & Sweet Brown Rice Bread should be taken off the list since it contains agave.
Justin’s Dark Chocolate Peanut Butter Cups
Found at Whole Foods and Starbucks.
Ingredients: Organic Dark Chocolate (Organic Evaporated Cane Sugar, Organic Chocolate Liquor, Organic Cocoa Butter*, Organic Soy Lecithin, Organic Vanilla), Organic Peanuts, Organic Powdered Evaporated Cane Sugar, Organic Peanut Flour, Organic Palm Fruit Oil, Organic Cocoa Butter, Organic Vanilla Flavor, Sea Salt, Organic Soy Lecithin.
Ooh I think this tomato sauce is low – FODMAP. I can eat it at least. Check it out!
Rao’s Sensitive Formula Marinara Sauce
Plus I prefer to stay away from corn all together so I really enjoy trader Joe’s gluten free bread and bagels rather than Udi’s 🙂
Yes, Rao’s sensitive formula is great! It doesn’t contain garlic or onion, commonly found in regular (high fodmap) pasta sauces. Keep to a half-cup serving which is the recommended fodmap serving size for canned tomatoes.
Enjoy Life Double Chocolate Crunchy Cookies are safe!
Anyone know of safe chicken broth?
The Breyers ice cream has corn syrup, I thought that was a no no food?
corn syrup ok, but not high fructose corn syrup
I adore you for this article! I was able to find an easy breakfast with Cheerios because of you, so thank you. I’m looking forward to trying more of your suggestions.