Low FODMAP shopping list for UK supermarkets

I’m sure there’s a lot more out there, these are just some my favourites. On
this diet it’s always better to cook things from scratch. This list is for those
times when you just want to grab something and go…

Fruit & Veg – I could write them all here but just see Monash app! (yes, it’s
worth the £5 price tag!) Number one point is probably: avoid onion and garlic.

Snacks
– Most crisps are ok if they’re plain e.g. Hula Hoops, Walkers Ready
Salted and so are plain tortilla chips. For a bit more flavour, Peckish
BBQ Rice Crackers are good.
– Oatcakes (oats are fine and you don’t need to buy gluten free oat
products unless you have coeliac disease!)
– Rice cakes, most are fine. Metcalfe’s Dark Chocolate Rice Cakes are
nice for a treat.
– Rude Health Multigrain Crackers
– Eat Natural Maple Syrup Pecan & Peanut Bars
– Nine Peanut Seed Bar, 9Bar Pumpkin & Sunflower Bars
– Emily Crisps Lightly Salted Sweet Potato Sticks
– Propercorn Sweet & Salty and Propercorn Peanut & Almond
– Sesame Snaps
– Love Corn Roasted Corn Sea Salt
– Lindt Excellence Dark Chocolate

Milk and Butter replacements –

- Alrla Lactofree products are excellent
- Alpro Almond Milk
- Vitalite

Cheese – Generally, hard cheeses and other matured cheeses e.g. brie,
camembert, Cheddar and feta cheese are low in lactose. Mozzarella is also
ok.
- Arla Lactofree Soft Cheese

Bread – Schar make the best bread that’s suitable for the low fodmap diet.
- Schar Gluten Free Wholesome Vitality Loaf, Wholesome Seeded Loaf and
Wholesome White Loaf are all good.
- Schar White Ciabatta Rolls and Schar Brown Ciabatta Rolls
They also do a pizza base and a hamburger roll which are both safe
- Genius do a few products that are safe but they’re not great! e.g. their
Gluten Free Triple Seeded Farmhouse Loaf is safe
- The only safe wraps I’ve found are: Old El Paso Mexicana 10 White Corn
Tortillas
Flour – Doves Farm Free From Plain White Flour (a cupboard staple!)

Cereal – Nature’s Path Mesa Sunrise, Cornflakes, Rice Krispies, Oatibix and
Oatibix Flakes, Doves Freee Fibre Flakes, Nutribrex, Rude Health Puffed
Oats, Rude Health Puffed Brown Rice.
- While we’re on breakfast, eggs are great and porridge is also safe.

Meat & Quorn – All meat is fine as long as it’s plain. If it’s ready to eat or has
a coating, always check the ingredients!
- Same goes for fish. John West Infusions Basil Tuna is good for when you’re
feeling lazy.
- Qourn mince and Quorn pieces are both ok.

Pasta, Rice and Grains – Most gluten free pasta is ok e.g. Asda Free-From,
Tesco Free-From – they’re generally just made from corn and/or rice.
Buckwheat pastas are also safe.
- Difatti Gluten Free Gnocchi.
- Merchant Gourmet Simply Cooked Red & White Quinoa
- Rice is ok! Look out for ‘2 minute microwave packs’ that aren’t just plain rice,
they often have other things in to flavour e.g. onion/garlic.

Chips – McCain Quick Cook French Fries, Birds Eye Potato Waffles GF

Condiments – Garlic oil (Asda/Tesco), Sainsbury’s Tomato Ketchup,

Napolina Passata, Kikkoman Gluten Free Soy Sauce, Heinz Seriously Good
Mayonnaise, Asda Free-From Pesto, Tesco Free-From Salad Cream, Bonne
Mammon Strawberry Jam, Buckwud Maple Syrup

Soup – The best thing is to make your own. There is one supermarket soup
that I know to be safe: Marks and Spencer Tomato & Basil Soup.
Tideford Basil & Tomato soup is also safe but I believe it’s only available from
somewhere like Ocado.
Stock – Massel 7’s (buy online e.g. Amazon), Tesco Chicken Stock 300G

Nuts/Seeds – Whole Earth Peanut Butter, Meridian Peanut Butter,

macadamia nuts, pecan nuts, brazil nuts, walnuts, sunflower seeds, pumpkin
seeds, flaxseed

Herbs/Spices - Nearly all herbs and spices are ok. Look out for chipotle chilli
which isn’t safe.
- The only two curry powders I’ve found that are ok are: Waitrose Cooks'
Ingredients Organic Curry Powder and Sainsbury's Korma Curry Powder

Drinks – Lots of the popular fizzy drinks e.g. Coca Cola are actually ok. Look
out for high fructose corn syrup and any unsuitable sweeteners e.g. mannitol
or sorbitol as these are not suitable.
- Tea and coffee
- Beer, vodka, gin, whiskey, red wine, white wine.

Some good websites to order low Fodmap foods:

https://www.buylowfodmap.co.uk/store
https://fodmarket.co.uk/