Low FODMAP Favorites From Trader Joes
Trader Joes is one of my favorite grocery stores. I love how they rebrand products to avoid big brands controlling the cost, and I enjoy their specialty items that are unique compared to other stores. I go there at least once a month and always get asked about low FODMAP options. I typically don’t get 100% low FODMAP items when I shop for myself (remember, I’m beyond the elimination phase in my journey) but I heard your requests and took some time during my last trip to find low FODMAP options!
Let me set a disclaimer here… most of these items will not be certified low FODMAP or completely FODMAP-free, however they’re better options compared to alternatives and most will fit in average portion sizes. If you’re working on the elimination phase and are concerned about how much of an item you should eat, it would be valuable to work with a dietitian, like myself, to figure out how to do the diet appropriately. Click here to hear about how I can help.
Okay, now to the fun part! Here is your list, broken down by different categories!
Produce
I’m not going to write out every low FODMAP option in the produce section, but instead will say to consult the food list from your dietitian or the Monash University Low FODMAP Diet app. Trader Joes typically has a wide range of produce to choose from, so you shouldn’t have trouble finding options. In addition to regular produce items, here are some fun items that you may enjoy:
Greek Olives Medley in Brine
Jicama Sticks
Baby Spinach & Greens Salad (add your own dressing)
Chinese Inspired Salad with Chicken (add your own dressing)
Snacks
Chocolate Hummus
Go Macro sunflower butter + chocolate
Go Macro banana + almond butter
Go Macro coconut + almond butter + chocolate chips
Enjoy Life protein bites
Giant Peruvian Inca Corn
Most of the potato chips & popcorn
What’s your poop personality? Find out here!
Cereals & Grains
Crisp Rice Cereal
Corn Flakes Cereal
Oats & Flax Instant Oatmeal
Maple Brown Sugar Oatmeal
Strawberry Raspberry Oatmeal
Any of the plain oatmeal options
Pecan Praline Granola
Peanut Butter Protein Granola
Stone Ground White Grits
Egg Fettuccine Pasta
Organic Chickpea & Red Lentil Risoni
Dried Rice
Brown Rice Pastas
Gluten Free Plain Bagels (see branding below)
Gluten Free Whole Grain Bread (same branding)
Gluten Free White Sandwich Bread (same branding)
Corn Tortillas
Dairy & Non-Dairy Alternatives
Matcha Almond Beverage (shelf-stable)
Most of the almond milks - Simply Almond Beverage is a great option!
Plain Kefir
Plain yogurts
Rice Pudding
Drinks
Mighty Turmeric Juice Shot
No Joke Ginger Juice Shot
Carrot Juice
Organic Carrot Turmeric Juice Blend
Tart Cranberry Juice
Coffees
Most teas - favorites are Peppermint & Ginger Turmeric
Meats & Meat Substitutes
Smoked Turkey Breast (see branding below)
Oven Roasted Turkey Breast (same branding as above)
Organic Oven Roasted Turkey Breast (see branding below)
Sliced Prosciutto
Citterio Tagliofresco Prosciutto
Grilled Chicken Breast (see branding below)
Simply Roast Chicken Breast (see branding below)
Just Chicken (see branding below)
Firm Tofu
Frozen
SoyCreamy Vanilla Frozen Dessert
Lime Fruit Floes frozen popsicles
Fruit Frenzy Bars - Raspberry Lemon & Strawberry
Gone Bananas! Dark Chocolate Covered Banana Slices
Gluten Free Pie Crust
Gluten & Dairy Free Homemade Pancakes
Shredded Potato Hashbrowns
Trader Potato Tots
Handsome Cut Potato Fries
Melodious Blend - green garbanzo beans, red & green lentils, with a touch of tomato & olive oil (small portion)
Shelled Edamame & Lightly Salted Edamame (in pod)
Carrot Spirals
Grass Fed Angus Beef Burgers
Uncooked Ground Buffalo Burgers
Turkey Burgers
Organic Jasmine Rice & Organic Brown Rice
Brown Rice
Sweet Corn Tamales (there’s no garlic or onion)
Cheese & Chicken Tamales (there’s no garlic or onion)
Kale Gnocchi
Broccoli & Kale Pizza Crust
Sweets
Gluten Free Joe-Joe’s
Dark chocolate bars
Dark Chocolate Peanut Butter Cups
Gluten Free Chocolate Chip Brownie Mix
Sauces, Condiments & Spices
Jalapeno Pepper Hot Sauce
Organic Tahini
Coconut Aminos
Liquid Aminos
Soy Sauce
Peanut Butter
Fire Roasted Red Peppers (in jar)
Nori Kom Furikake Japanese All-Purpose Seasoning
Chile Lime Seasoning Blend
Some things I didn’t include on this list, in addition to the produce items, are canned tomatoes, tomato sauces, fresh meats and fish, canned tuna, and lower lactose cheeses. I’m sure there are other items I forgot, so if you find something please share it in the comments below!
Are you frustrated with your IBS symptoms? Do you desire to be confident in your food choices? Do you want to have a healthier relationship with your body and diet? Are you ready to take control of your IBS?
