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As I shared yesterday, I am in the midst of a week of Low FODMAP eating. In order to prepare there were a few purchases I needed to make.

reuseable grocery bags

I spent a lot of time (3 or so hours total) browsing Whole Foods , Trader Joe’s AND M.O.M, reading label after label, carefully studying the ingredients.

Overall, I found there to be lots of options for people with special dietary needs which is awesome. Yes, it requires some time and knowing where to look and what to look for, but it can be done.

Here are some of the “FODMAP Friendly” items I purchased:


Bye bye whole wheat, hello spelt. Spelt is an ancient grain that despite being a distant cousin of wheat, doesn’t seem to give people issues. I’ve had spelt bread before and find it to be tasty. You’ve gotta search a bit for it though….in Whole Foods it lives in the freezer section.

Berlin Bakery Sprouted Spelt Bread- Low FODMAP approved food

I had a taco dinner party planned with friends had needed a wheat-free tortilla option.  These Food for Life corn ones were fantastic! Most importantly I liked the simple ingredients: corn, water, sea salt, lime.

Low FODMAP Diet- Food For Life Sprouted Corn Tortillas


Those following a low FODMAP diet are to avoid lactose and soft cheeses. This means no yogurt or cottage cheese. Two of my favorites! Nooooooo.

I picked up a sampling of lactose-free yogurts that included cultured coconut & almond milk. I’ll be honest, it’s just not the same. I tried them and the texture is no where near as thick as my beloved Greek yogurt and they contain TONS of added sugars. Far too sweet for my liking.

Low Fodmap Diet- Lactose Free Yogurts Coconut Milk and Almond Milk Z and I regularly buy almond milk, so no lactose, no problem in that department. I’m a sucker for a new product and bought this blend at Whole Foods which I immediately used in my Berry-Coconut smoothie on Friday.

Dream Blends Almond Cashew and Hazelnut Drink


I needed a new gluten-free cereal to accompany almonds in my daily dose of trail mix. This 100% whole grain brown rice cereal came recommended.

Erewhorn 100% Whole Grain Brown Rice Cereal

Then came the graham crackers for our nightly s’mores. The Trader Joe’s variety that Z and I love are FODMAP nightmare—wheat, molasses, honey—bad, bad and bad.

While shopping I was so excited to find gluten-free ones, that I completely neglected the fact that they are HONEY flavored….duh. Oh well. I still ate them and they are phenomenal (according to the package they are Europe’s #1!).

Schar Gluten Free Honey Graham Crackers


I have to say, I stocked up quite a bit!

  • strawberries
  • blueberries
  • grapes
  • pineapple
  • clementines
  • grapefruit
  • sweet potatoes
  • tomatoes
  • carrots
  • celery
  • baby spinach

So far I’m loving the change in fruit around here! I forgot how delicious strawberries at breakfast can be or blueberries as a snack at lunch. It just goes to show how easily we can fall into eating ruts.

As I said, they good part about this eating strategy is that you don’t have to cut out any one food group entirely, but simply be selective about which you choose.

I’ve been journaling my eats this week and plan on sharing what I came up with later on.

FODMAP Friendly Waffles with nut butter strawberries and bananas