The following Shopping List includes low FODMAP vegan options from each food group
Note: Most animal-based options are low FODMAP. As a Vegan, I have chosen not to list them here … there are plenty of non-vegan resources out there (simply Google “low FODMAP foods”).
Please Note:
The researchers at Monash university are continuously testing new foods. Please see the notes below about recent updates regarding this shopping list:
- Goji berries 1 tbsp (moderate oligosaccharide content)
- Coconut nectar – ½ tbsp. (1 tbsp moderate oligosaccharide content)
- Nutritional yeast – not yet tested
- Coconut vinegar not yet tested, but Apple Cider Vinegar declared FODMAP Friendly
- Amaranth (1/4 cup)
- Wild rice – not yet tested
- Activated almonds – 10 nuts
- Lentils ½ canned cup
- Banana chips (10 chips)
- Coconut milk (canned only – ½ cup)
- Coconut yoghurt – yet to be tested (only have homemade using canned coconut milk)
- Oat milk – not yet tested – only make your own using filtered water & oats (1/2 cup)