Grocery List

It’s hard to find things that you can have, and when you’re newly diagnosed, first walking into the grocery store… man, you can be in there for hours just checking ingredient labels and trying not to get upset. That’s why I have this section, for what products actually work. Keep in mind that this is for brand names, not actual foods, and there are others that I may not have listed. If you’d like a complete list of foods that are safe to eat, look through the sub-categories of ‘Low-FODMAP Diet.’

Also, questionable ingredients at the end or nearing the end of an ingredient list aren’t going to hurt you. In fact, if HFCS is the last ingredient, you should still be able to have the product… just not in super-large amounts.

If I have a “contains ____” next to something, it means that some may be sensitive to it. If I have a * next to it, it means that I strongly recommend it.

Cheerios (original; contains wheat starch)
Kellogg’s Corn Flakes
Rice Chex*
Corn Chex*
Envirokidz Gorilla Munch
Kix (original)*
Erewhon Buckwheat & Hemp (contains buckwheat)
Love Grown Super Oats & Chia (contains amaranth)

Mrs. Leeper’s Corn Spaghetti (Elbows, Rotellini)
Mrs. Leeper’s Rice Spaghetti (contains brown rice flour)
Tinkyada White Rice Spaghetti*
Tinkyada (Organic) Brown Rice Pasta (all shapes except spinach or vegetable; contains brown rice flour)
Ancient Harvest Quinoa Pasta (all shapes except pagodas and veggie curls)
Thai Kitchen Thin Rice Noodles
Barilla Gluten-Free Pasta* (all shapes)
rice paper (many brands)

baking mixes/flours
Bisquick Gluten-Free Pancake and Baking Mix
King Arthur Gluten-Free Multipurpose Flour (contains brown rice flour)
Betty Crocker Gluten-Free Yellow Cake Mix
White Rice Flour Blend*

Udi’s Gluten-Free White Sandwich Bread* (contains brown rice flour)
Udi’s Gluten-Free Plain Bagels* (contains brown rice flour)
Udi’s Gluten-Free Pizza Crust* (contains brown rice flour)
Udi’s Gluten-Free Hamburger Buns* (contains brown rice flour)
Udi’s Gluten-Free Hot Dog Buns* (contains brown rice flour)

…yeah, I use Udi’s all the time.

Rudi’s Gluten-Free Pizza Crust
Schar Classic White Bread (contains sourdough and soy protein)
Food for Life Gluten-Free Brown Rice Tortillas (contains brown rice flour)
Food for Life Gluten-Free Brown Rice English Muffins (contains brown rice flour)
Kinnikinnick Gluten-Free Soft White Bread
Kinnikinnick Gluten-Free Soft Hamburger Buns
Kinnikinnick Gluten-Free Soft Hot Dog Buns
Kinnikinnick Gluten-Free Soft Dinner Rolls
La Burrita Corn Tortillas*

snack foods
Crunchmaster Cinnamon & Sugar Grammy Crisps (contains brown rice flour)
Crunchmaster Multi-Grain Sea Salt Crackers (contains brown rice flour and amaranth seeds)
Crunchmaster 7 Ancient Grains Sea Salt Crackers (contains brown rice flour and amaranth seeds)
Pirate’s Booty*
Fritos Original Corn Chips
tortilla chips (many brands)
Lays Classic Potato Chips
Quaker Rice Cakes (contains brown rice)
Blue Diamond White Rice Crackers
Nature Valley Almond Crunch Granola Bar (contains almonds and peanuts)
Nature Valley Peanut Crunch Granola Bar (contains peanuts)

Fage plain Greek yogurt (add fresh fruit at home)
Chobani Greek yogurt* (blueberry or strawberry)
Yoplait Lactose-Free Yogurt (strawberry or vanilla)


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