The Vegan Low-FODMAP Shopping Guide

The Vegan Low-FODMAP Shopping Guide!

3/9/2017

A trip to the grocery store can often be a bummer when you're a vegan with IBS. It's not always easy to remember what is and isn't safe or what our particular triggers may be.

That's why I've designed the Vegan Low-FODMAP Shopping Guide for your convenience! It's a printable file that you can stash in your purse or pocket and refer to as you peruse the aisles.

If you don't see something here, it's likely that it's high in FODMAPs or hasn't yet been evaluated. I'll update the guide as additional vegan foods are tested and approved.

If you like the guide and want to see more shopping tips covered in future blog posts or pages on the site, let me know in the comments below. I always love hearing from you!

8 Comments

Cheryl Devine

3/9/2017 02:56:06 pm

For rice, is only the basmati type safe? It is the only one listed. I know when I eat a lot of Jasmine rice my stomach gets upset so I am curious about the difference

Jo Stepaniak

3/9/2017 03:07:25 pm

At this time, only basmati, brown, and white rices are listed by Monash University as low in FODMAPs. Other types haven't yet been tested. I don't know what the difference would be with jasmine rice. Do you have any problems with basmati rice? If you're having trouble with all rice or certain types, you might want to check out my blog post about rice here: https://goo.gl/GgkqBi. It's possible that where and how the rice is grown is the source of the problem. You might want to try switching brands or using the cooking tips in the blog post.

Cheryl Devine

3/9/2017 04:00:29 pm

Great thank you. I will check out the article. I usually eat Lundburg farms Organic Jasmine rice grown in California. I will try to note if there is a difference with other types, but I always buy organic types and usually always Lundburg. I am trying Lotus Foods organic jasmine mekong flower rice this month. It says it is grown in Thailand on the bag. I will see if there is a difference

Jo Stepaniak

3/9/2017 04:12:23 pm

Please let me know how it goes! I'm curious whether various brands (or rice grown in other countries) makes a difference for you. If jasmine rice remains problematic, try basmati to see if that agrees with you better.

Nazanin

6/28/2017 02:36:27 pm

Why are several of the high-FODMAP items (incl. avocado, mushrooms, etc.) included in this shopping list?

Jo Stepaniak

6/28/2017 05:55:49 pm

Hi, Nazanin. You'll notice on the shopping list either specific portion sizes (such as 1/8 avocado) or a specific type of produce for the items listed. That's because the low-FODMAP diet doesn't mean eliminating broad categories of foods when limited amounts have been tested by Monash to be in the low-FODMAP range.

In addition, Monash is not only constantly testing new foods but also retesting items that had been previously tested. That's because new scientific methods offer great accuracy and because changing environmental and agricultural factors can influence FODMAP levels in foods. (For more about this, please see my blog post "Bananas & Resistant Starch Revisited" at https://goo.gl/51fCoz). Also, certain types of foods may be okay while others may not. In the case of mushrooms, Monash recently gave canned mushrooms the green light while other types of mushrooms are still off limits.

As new foods are tested and approved, or when retested items are given the green light, I will be updating the shopping list accordingly.

Jo Stepaniak

6/29/2017 08:56:25 am

Hi, Nazanin. You'll notice on the shopping list either specific portion sizes (such as 1/8 avocado) or a specific type of item. That's because the low-FODMAP diet doesn't mean a sweeping elimination of broad categories of foods when limited amounts of certain kinds of foods have been tested by the scientists at Monash University to be in the low-FODMAP range.

In addition, Monash researchers are not only constantly testing new foods but also retesting previously approved or rejected items. That's because updated scientific methods offer greater accuracy, and because changing environmental and agricultural factors can influence FODMAP levels in foods. (For more about this, please see my blog post "Bananas & Resistant Starch Revisited" at https://goo.gl/51fCoz). Also, certain varieties of a food may be okay while others may not be. For instance, Monash researchers recently gave canned mushrooms the green light while fresh mushrooms are still off limits.

As new foods are tested and approved, or when retested items are given the low-FODMAP green light, I will be updating the shopping list accordingly.

Raquel Lubbers

6/3/2019 07:10:30 pm

Hi, I just bought your book and am wondering if you have developed a shopping list associated with your meal plan (Table 12). I would love it if you have one. Of course, I can compile one myself, but as an overwhelmed newbie, any streamlining helps! Hoping your book can help me get through this elimination phase that is so intimidating.

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