ℹ️ About this guide — methodology, sources & important notes
How products are screened: Each product is assessed by comparing its full ingredient list (sourced from costco.com and manufacturer labels) against published FODMAP cutoff values from Monash University and peer-reviewed literature (Varney et al., 2017).
Ingredient accuracy: Ingredient lists are sourced from manufacturer labels as displayed on costco.com. Manufacturers may update formulations at any time. Always check the physical label in-store before purchasing.
Product availability: Costco products vary by warehouse location and season. Some Kirkland Signature items are warehouse-only.
Who this guide is for: This guide is designed for people in the elimination phase of the low FODMAP diet. Work with your dietitian during reintroduction.
This guide is not a substitute for the Monash University FODMAP Diet App or personalised dietitian advice.
Last verified: March 2026.
Sauces & Condiments
Most pasta sauces and condiments at Costco contain garlic and/or onion. Kirkland Signature’s tomato-based products are almost universally off-limits during elimination. These are the rare safe options.
🟢 Kirkland Signature Organic Tomato Sauce, 15 oz (12-count)
Ingredients: Organic tomatoes
Pure tomato — zero added flavourings or additives. A true one-ingredient product. Perfect FODMAP-safe pasta sauce base.
🟢 Kirkland Signature Organic Extra Virgin Olive Oil, 2L
Ingredients: 100% Organic Extra Virgin Olive Oil
Pure oil — completely FODMAP safe. Cold extracted, USDA Organic.
🟢 Kirkland Signature Olive Oil, 3L
Ingredients: Refined Olive Oil and 15% Extra Virgin Olive Oil
Pure oil blend — completely FODMAP safe.
🟢 Kirkland Signature Organic Virgin Coconut Oil, 84 fl oz
Ingredients: 100% Organic Virgin Coconut Oil
Pure oil — completely FODMAP safe. Cold pressed, unrefined.
🟢 Kirkland Signature Organic Pure Maple Syrup, 33.8 oz
Ingredients: Pure Organic Maple Syrup
100% pure maple syrup — low FODMAP at 2 tbsp serving. No added sweeteners or fillers.
🟡 Kirkland Signature Real Mayonnaise, 64 oz
Ingredients: Soybean Oil, Whole Eggs and Egg Yolks, Water, Vinegar, Salt, Sugar, Natural Flavors, Lemon Juice Concentrate, Calcium Disodium EDTA, Paprika Extract
🟡 Kirkland Signature Organic Balsamic Vinegar of Modena, 1L
Ingredients: Cooked and concentrated grape must, red wine vinegar
🔴 Common Products to Avoid
- Kirkland Signature Organic Salsa — contains organic onions, garlic
- Kirkland Signature Organic Tuscan Marinara — contains garlic, onion
- Any BBQ sauce (Kirkland or other) — onion powder, garlic powder, and/or HFCS
- Kirkland Signature Organic Roasted Pine Nut Hummus — contains organic garlic
- Primal Kitchen Garlic Aioli — contains garlic
- Kirkland Minced California Garlic, 48 oz — auto-reject, never use on elimination
Spreads
Kirkland peanut butter is a standout — clean two-ingredient formula. Butter is inherently safe. Most fruit jams at Costco use HFCS or apple juice concentrate — skip them.
🟢 Kirkland Signature Organic Peanut Butter, 28 oz (2-count)
Ingredients: Dry-roasted organic Valencia peanuts, sea salt
Two-ingredient peanut butter — zero suspicious additions. Low FODMAP at 2 tbsp serving.
🟢 Kirkland Signature Organic Unsalted Butter, 1 lb sticks (4-pack)
Ingredients: Organic pasteurized sweet cream (milk)
Pure butter — lactose is negligible in solid butter. FODMAP safe.
🟢 Kirkland Signature Unsalted Butter, 4 × 1 lb
Ingredients: Pasteurized sweet cream (milk)
Butter is low FODMAP — lactose content is trace.
🟢 Kirkland Signature Cream Cheese, 3 lbs (4 × 12 oz blocks)
Ingredients: Pasteurized milk and cream, cheese culture, salt, guar gum, carob bean gum, xanthan gum
Low FODMAP at 2 tbsp (40g) per serving per Monash data. Lactose is low in cream cheese. No garlic or onion.
🔴 Common Products to Avoid
- Kirkland Strawberry Jam (large jar) — typically contains high fructose corn syrup
- Smucker’s Strawberry Jam large format — check for HFCS
- Any nut butter with honey — honey is a FODMAP trigger
- Nutella — contains hazelnuts (FODMAP issue at standard serving) + skim milk powder
Breakfast Cereals & Oats
Most boxed cereals at Costco contain wheat (fructans) or honey. Focus on oats and rice-based options.
🟢 Kirkland Signature Whole Grain Rolled Oats, 10 lbs
Ingredients: 100% Whole Grain Rolled Oats
Pure oats — low FODMAP at ½ cup dry serving. Single ingredient. Certified gluten-free oats preferred for those with wheat cross-sensitivity.
🟢 Bob’s Red Mill Gluten Free Rolled Oats, 4 lbs
Ingredients: Whole grain rolled oats (gluten free)
Certified gluten-free oats — preferred for those sensitive to wheat cross-contamination. Available at some Costco locations.
🟡 Cheerios, Family Size
Ingredients: Whole Grain Oats, Modified Corn Starch, Sugar, Salt, Calcium Carbonate, Oat Bran, Trisodium Phosphate, Vitamin E, vitamins and minerals
🔴 Common Products to Avoid
- Kirkland Soft & Chewy Granola Bars — contains honey
- Nature Valley Oats ‘n Honey bars — contains honey
- Kashi Go Lean cereal — contains inulin/chicory root (auto-reject)
- Any granola with honey — auto-reject
- Raisin Bran — raisins are high FODMAP (fructose)
Pasta, Rice & Grains
White jasmine rice and quinoa are your safest Costco grain purchases. Wheat pasta is safe at strictly controlled servings. Avoid flavoured rice/grain mixes — they almost always contain onion/garlic powder.
🟢 Kirkland Signature Organic Quinoa, 4.5 lbs
Ingredients: Organic Quinoa
Single ingredient — low FODMAP at 1 cup cooked. USDA Organic, product of Peru.
🟢 Kirkland Signature Jasmine or Long Grain White Rice, 25 lbs
Ingredients: Rice
White rice is one of the most reliably FODMAP-safe grains — no FODMAPs at any serving size.
🟢 Barilla Spaghetti or Penne, large format
Ingredients: Semolina (Durum Wheat Semolina), Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid
Regular wheat pasta is low FODMAP at ½ cup cooked (74g) per Monash. Fructan content at this serving size is below the 0.3g cutoff. Do not exceed 1 cup cooked.
🟢 Lotus Foods Organic Millet & Brown Rice Ramen
Ingredients: Organic Brown Rice, Organic Millet
Gluten-free, no garlic/onion. Excellent FODMAP-safe noodle option. Available at some Costco locations.
🟡 Barilla Wheat Pasta — Serving Size Alert
🔴 Common Products to Avoid
- Kirkland Signature Frozen Lasagna — contains caramelized onions and garlic powder
- Any flavoured rice packet — onion/garlic powder virtually guaranteed
- Knorr Rice or pasta sides — always contain onion/garlic
- Near East couscous packets — contain onion powder
Snacks & Chips
Kirkland plain nuts and seeds are among the best FODMAP value buys at Costco. Avoid any “seasoned” or “flavoured” nut mix — they almost always use onion/garlic powder.
🟢 Kirkland Signature Extra Fancy Mixed Nuts, Salted, 2.5 lbs
Ingredients: Cashews, Almonds, Pecans, Brazil Nuts, Macadamia Nuts, Peanut Oil, Sea Salt
Low FODMAP at 28g (1 oz) serving. No flavourings, no garlic/onion. Note: cashews are moderate FODMAP at >10 nuts; the overall 1 oz mix is within safe range.
🟢 Kirkland Signature Extra Fancy Mixed Nuts, Unsalted, 2.5 lbs
Ingredients: Cashews, Almonds, Pistachios, Pecans
Safe at 1 oz serving. Pistachios are moderate/high FODMAP — keep to 1 oz max.
🟢 Kirkland Signature Whole Almonds, Raw, 3 lbs
Ingredients: Almonds
Plain raw almonds are low FODMAP at 10 nuts (12g). Large format — cost-effective.
🟢 Kirkland Signature Walnuts, 3 lbs
Ingredients: Walnuts
Low FODMAP at 10 halves (30g). Excellent omega-3 source.
🟢 Kirkland Signature Pecans, 2 lbs
Ingredients: Pecans
Low FODMAP at 10 halves (20g).
🟢 Kirkland Signature Macadamia Nuts
Ingredients: Macadamia Nuts
Low FODMAP at any reasonable serving.
🟢 Go Raw Sprouted Pumpkin Seeds
Ingredients: Sprouted Organic Pumpkin Seeds
Single-ingredient — completely safe. Available at some Costco locations.
🟢 Nutiva Organic Chia Seeds, 2 lbs
Ingredients: Organic Chia Seeds
Low FODMAP at 2 tbsp. Start at 1 tbsp if new to chia.
🟡 Stacy’s Simply Naked Organic Pita Chips, 28 oz
Ingredients: Organic Enriched Wheat Flour, Organic Sunflower Oil, Sea Salt, Organic Whole Wheat Flour, Less Than 2%: Organic Cane Sugar, Oat Fiber, Yeast
🟡 Kirkland Mixed Nuts (varieties with cashews or pistachios)
🔴 Common Products to Avoid
- Kirkland Seasoned Nut Mixes (BBQ or ranch flavour) — contain onion/garlic powder
- Hippeas Chickpea Puffs (most flavours) — high GOS at standard serving
- Any snack mix with wheat crackers, pretzels, or cheese flavouring — onion/garlic powder virtually guaranteed
- Flavoured popcorn varieties with “ranch” or “cheddar” — check for onion/garlic powder
Crackers & Cookies
For FODMAP-safe crackers, look for rice cracker options or simple almond flour crackers. Avoid any cracker with “flavour” in the name — it almost always means garlic/onion powder.
🟢 Simple Mills Almond Flour Crackers
Ingredients: Almond Flour, Tapioca Starch, Cassava Flour, Organic Sunflower Oil, Organic Flaxseeds, Sea Salt
Grain-free, no onion/garlic, no wheat. Low FODMAP at standard serving. Available at some Costco locations.
🟡 Kirkland Signature Semi-Sweet Chocolate Chips, 4.5 lbs (baking)
Ingredients: Sugar, Chocolate Liquor, Milkfat, Cocoa Butter, Soy Lecithin, Natural Flavorings
🔴 Common Products to Avoid
- Kirkland Signature Chocolate Chunk Cookies — large wheat portions = high fructans
- Pepperidge Farm Milano Cookies — wheat + sugar at high serving
- Nature’s Bakery Fig Bars — figs are moderate FODMAP fructose; wheat base
- Cheez-It Crackers — contain onion powder in most flavours
- Wheat Thins — contain onion powder
- Triscuits Original — wheat base; check for natural flavour variants
Dairy & Alternatives
Hard aged cheeses like Parmesan and Manchego are your safest dairy choices — virtually no lactose. Lactose-free milk is the best dairy drink option. Greek yogurt at small serving is typically tolerated.
🟢 Kirkland Signature Organic Lactose Free 2% Milk, 3 × 64 fl oz
Ingredients: Organic Reduced Fat Milk, Lactase Enzyme, Vitamin A Palmitate, Vitamin D3
Lactase-treated milk — lactose is broken down. Low FODMAP safe. Ideal for elimination phase.
🟢 Kirkland Signature Parmigiano Reggiano Cheese
Ingredients: Part-skimmed cow’s milk, cheese cultures, rennet, salt
Aged hard cheese — lactose is negligible (nearly zero). Low FODMAP at any reasonable serving.
🟢 Kirkland Signature Manchego Cheese
Ingredients: Pasteurized sheep’s milk, salt, cheese cultures, rennet
Aged semi-hard cheese — lactose negligible. Low FODMAP safe.
🟢 BelGioioso Fresh Mozzarella
Ingredients: Pasteurized milk, vinegar, salt
Fresh mozzarella — low lactose (fresh not aged), low FODMAP at 1 serving.
🟢 Kirkland Signature Shredded Parmesan
Ingredients: Pasteurized cow’s milk, cheese cultures, salt, enzymes
Hard aged cheese — lactose negligible. Safe.
🟢 Kerrygold Dubliner Irish Cheese
Ingredients: Pasteurized Milk, Salt, Cheese Cultures, Rennet
Aged hard cheese — lactose negligible. Low FODMAP safe.
🟢 Philadelphia Cream Cheese, large format
Ingredients: Milk and cream, cheese culture, salt, carob bean gum, xanthan gum
Low FODMAP at 2 tbsp. No garlic/onion additives in plain variety.
🟡 Kirkland Signature Super Premium Vanilla Ice Cream, ½ gallon (2-count)
Ingredients: Fresh Cream, Skim Milk, Sugar, Pasteurized Egg Yolks, Vanilla Extract, Carob Bean Gum, Guar Gum
🟡 Kirkland Signature Organic Greek Yogurt, Plain, 48 oz
Ingredients: Organic pasteurized grade A nonfat milk, live and active cultures
🔴 Common Products to Avoid
- Kirkland Signature Cottage Cheese — higher lactose content, not safe in elimination
- Kirkland Signature Regular Milk (non lactose-free) — high lactose
- Most soft cheeses (ricotta, brie) — higher lactose than hard cheeses
- Kirkland Signature Ice Cream Bars — contain HFCS or high lactose
Chocolate & Candy
Dark chocolate is low FODMAP at 30g per serving. Milk chocolate contains lactose. White chocolate is high FODMAP. Pure dark chocolate at 70%+ cocoa is your best chocolate choice.
🟢 Kirkland Signature Semi-Sweet Chocolate Chips, 4.5 lbs (blue bag — 51% cocoa)
Ingredients: Chocolate Liquor, Sugar, Soy Lecithin, Vanilla (per updated blue bag formulation)
Dark/semi-sweet at 51% cocoa — low FODMAP at 30g (approx. 50 chips). No problematic additives.
🟢 Lindt 70% Dark Chocolate Bars (Costco multi-pack)
Ingredients: Cocoa mass, sugar, cocoa butter, vanilla
70% dark chocolate is low FODMAP at 30g (5 squares). No milk, no additives.
🟢 Kirkland Signature Belgian Dark Chocolates (dark variety)
Ingredients: Unsweetened Chocolate, Sugar, Butter Oil (Milk), Cocoa Butter, Soy Lecithin, Natural Vanilla Flavor
Dark chocolate component is low FODMAP at 30g. Contains trace butter oil (milk) — negligible lactose.
🟡 Kirkland Signature Dark Chocolate Mangos, 20.5 oz
Ingredients: Dried Mangoes (mango, sugar), Dark Chocolate (unsweetened chocolate, sugar, cocoa butter, soy lecithin, natural flavors)
🔴 Common Products to Avoid
- Kirkland Signature Milk Chocolate bars — lactose from milk
- M&Ms large format — milk chocolate (lactose)
- Kirkland Dark Chocolate Covered Almonds with sea salt — check for inulin added to coating
- Any chocolate with “caramel filling” — likely HFCS or high lactose
- Reese’s Pieces large format — milk chocolate + check for HFCS
Bars & Portable Snacks
One of the hardest categories at Costco. Bars almost universally contain dates, honey, chicory root fibre (inulin), or sugar alcohols. When buying bars at Costco, always flip the pack and check for chicory root/inulin — it’s an auto-reject ingredient.
🟡 RXBAR Protein Bars, Chocolate Sea Salt (Costco variety pack, 14-count)
Ingredients: Dates, Egg Whites, Cashews, Almonds, Chocolate, Cocoa, Natural Flavors, Sea Salt
🔴 Common Products to Avoid
- KIND Dark Chocolate Nuts & Sea Salt — most varieties contain chicory root fiber (inulin) — AUTO-REJECT
- Quest Bars — typically contain chicory root fibre (inulin)
- Kirkland Signature Protein Bars — check label for chicory root/inulin
- Nature Valley Oats ‘n Honey bars — contains honey
- Kirkland Soft & Chewy Granola Bars — contains honey
- Clif Bars — contain honey and high wheat content
- Larabar Dates & Cashew varieties — high date content
Tea & Coffee
Plain green tea, chamomile, and peppermint are safe choices. Avoid any “detox” or “digestive health” teas — they often contain inulin or chicory root as a “prebiotic” ingredient.
🟢 Kirkland Signature Green Tea (Sencha & Matcha Blend), 100 bags
Ingredients: Green Tea (Sencha, Matcha)
Pure green tea — completely FODMAP safe. Product of Japan. No additives.
🟢 Bigelow Herbal Tea Variety Pack, 168 bags (Costco)
Chamomile: Chamomile Flowers. Mint Medley: Peppermint, spearmint, rose hips, lemon peel, hibiscus. I Love Lemon: Lemon peel, hibiscus, natural lemon flavor.
Chamomile and peppermint varieties are completely FODMAP safe. Avoid the Cranberry Apple variety (apple may be problematic). Bigelow Orange & Spice contains chicory root — avoid that flavour.
🟢 Kirkland Signature Organic Coffee, French or Dark Roast, 2.5 lbs
Ingredients: 100% Arabica Coffee Beans (organic)
Coffee is low FODMAP — it’s just roasted coffee beans. No additives in plain coffee.
🟢 Stash Tea Organic Peppermint Tea
Ingredients: Organic Peppermint Leaf
Pure peppermint — completely FODMAP safe. Available at some Costco locations.
🔴 Common Products to Avoid
- Bigelow Orange & Spice — contains roasted chicory root (auto-reject)
- Any “prebiotic” herbal teas — usually contain chicory root/inulin
Coffee Creamers & Protein Shakes
Fairlife protein shakes at Costco are one of the best ready-to-drink protein options for FODMAPpers — lactose-free and no garlic/onion. Most flavoured creamers contain HFCS or inulin.
🟡 Fairlife Nutrition Plan Protein Shake, Chocolate, 18-pack (11.5 fl oz)
Ingredients: Filtered Lowfat Grade A Milk, Alkalized Cocoa, Natural Flavors, Cellulose Gel, Cellulose Gum, Salt, Carrageenan, Lactase Enzyme, Monk Juice Concentrate, Acesulfame Potassium, Sucralose, Stevia Leaf Extract, Vitamins
🔴 Common Products to Avoid
- Coffee-Mate Original Liquid Creamer — contains HFCS
- International Delight Flavored Creamers — most contain HFCS or inulin
- Most flavoured protein shake powders at Costco — check for inulin/chicory root fibre
Juice & Sports Drinks
Orange juice at ½ cup is fine. Apple juice is a borderline case even at small servings — avoid during elimination. Stick to water, green tea, or lactose-free milk for safe hydration.
🟢 Kirkland Signature 100% Pure Orange Juice, 3 × 59 fl oz
Ingredients: 100% Orange Juice (not from concentrate)
Orange juice is low FODMAP at ½ cup (125ml) per Monash. No added sweeteners. Larger servings push fructose higher — stick to ½ cup.
🟢 Gatorade Thirst Quencher, large pack
Ingredients: Water, Sugar, Dextrose, Citric Acid, Natural Flavor, Sodium Chloride, Sodium Citrate, Monopotassium Phosphate, Modified Food Starch, Glycerol Ester of Rosin
Gatorade is low FODMAP — uses sugar/dextrose (not HFCS), no garlic/onion. Safe during exercise.
🟡 Kirkland Signature Orange Juice — Serving Size Note
🟡 Kirkland Signature Organic Apple Juice (any format)
🔴 Common Products to Avoid
- Apple juice (any brand at Costco) — high fructose content
- Mango juice/drinks — high in fructose
- Fruit punch drinks — often contain HFCS and mixed high-FODMAP fruits
- Naked or Odwalla green smoothies — often contain apple, mango, pear
Drinks & Soda
Sparkling water (plain or citrus-flavoured without sweeteners) is the best FODMAP-safe drink at Costco. Large packs of LaCroix or Kirkland sparkling water are excellent value.
🟢 Kirkland Signature Sparkling Water (plain), case of 35
Ingredients: Carbonated Water
Zero FODMAPs. Plain sparkling water is completely safe.
🟢 LaCroix Sparkling Water (any natural flavour), available at Costco
Ingredients: Carbonated Water, Natural Flavor
Natural sparkling water with natural fruit essence — no sugar, no sweeteners. FODMAP safe.
🟢 Kirkland Signature Water, 40-count (16.9 fl oz)
Ingredients: Purified Water
Plain water — zero FODMAPs.
🔴 Common Products to Avoid
- Coca-Cola, Pepsi, Mountain Dew (US formulations) — contain HFCS
- Snapple Tea drinks — most contain HFCS or apple juice
- Vitamin Water — often contains fructose-based sweeteners
- Tropicana fruit punch or cocktail drinks — HFCS and high-fructose fruit blend
Frozen Foods & Meals
Buy single-ingredient frozen vegetables at Costco — broccoli, green beans, edamame, and berry blends are your best options. Avoid any pre-seasoned, “stir fry” blended frozen bags — they almost always include onion.
🟢 Kirkland Signature Frozen IQF Shrimp, 32 oz
Ingredients: Shrimp (treated with sodium bisulfite and/or citric acid to maintain quality)
Plain shrimp — FODMAP safe. No onion/garlic. Preservatives are low FODMAP.
🟢 Kirkland Signature Frozen Wild Salmon Fillets
Ingredients: Wild Salmon
Pure fish — single ingredient. Completely FODMAP safe.
🟢 Kirkland Signature Organic Broccoli Florets, frozen, 4 lbs
Ingredients: Organic Broccoli Florets
Single ingredient frozen vegetable. Broccoli is low FODMAP at ¾ cup cooked. No added seasonings.
🟢 Organic by Nature Frozen Green Beans
Ingredients: Organic Green Beans
Single-ingredient. Green beans are low FODMAP at 12 beans (75g). Available at some Costco locations.
🟢 Kirkland Signature Organic Frozen Blueberries, 3 lbs
Ingredients: Organic Blueberries
Frozen blueberries are low FODMAP at ½ cup. Single ingredient — no added sugar.
🟢 Kirkland Signature Frozen Edamame in Pod
Ingredients: Edamame (soybeans)
Edamame is low FODMAP at ½ cup shelled. Excellent plant protein source.
🔴 Common Products to Avoid
- Kirkland Signature Stir Fry Vegetable Blend — contains onions and mushrooms
- Any frozen meal/kit with sauce packets — sauce nearly always contains garlic/onion
- Kirkland Signature Frozen Lasagna — contains garlic powder, onions, onion powder
- Ling Ling Potstickers — filling contains garlic and onion
- Ajinomoto Fried Rice — contains onion/garlic
- InnovAsian Teriyaki Chicken — contains garlic
- Perdue Panko Breaded Chicken Nuggets — check for onion/garlic powder in breading
Canned Goods
Canned salmon and tuna are FODMAP goldmines at Costco — the Kirkland versions have clean 2–3 ingredient lists. Canned chickpeas are safe at ¼ cup (rinsed), not at full can servings.
🟢 Kirkland Signature Albacore Solid White Tuna in Water, 7 oz (8-count)
Ingredients: Albacore Tuna, Water, Sea Salt, Sodium Acid Pyrophosphate
Clean, simple ingredients. No garlic/onion. Sodium pyrophosphate is a FODMAP-safe preservative. Excellent protein source.
🟢 Kirkland Signature Wild Alaskan Pink Salmon, 6 oz (6-count)
Ingredients: Pink Salmon, Water, Salt
Extremely clean ingredient list — just fish, water, salt. FODMAP safe.
🟢 Kirkland Signature Organic Tomato Sauce, 15 oz (12-count)
Ingredients: Organic Tomatoes
Single-ingredient canned tomato — FODMAP safe. Excellent pasta sauce base. (Also listed in Sauces.)
🟢 Wild Planet Wild Albacore Tuna (no salt added)
Ingredients: Wild Albacore Tuna
One ingredient — the cleanest tuna available. FODMAP safe. Available at some Costco locations.
🟢 Kirkland Signature Organic Chickpeas, canned
Ingredients: Organic Chickpeas, Water, Sea Salt
Canned chickpeas are low FODMAP at ¼ cup (42g) per Monash — the canning and rinsing process reduces GOS content. Always rinse before use. Available at some Costco locations.
🟡 Kirkland Organic Chickpeas — Serving Size Alert
🔴 Common Products to Avoid
- Starkist Tuna Creations (flavoured pouches) — often contain garlic and onion
- Kirkland Chicken Noodle Soup — contains onion powder, garlic powder
- Kirkland Chicken Tortilla Soup — contains onions, garlic
- Pacific Foods Organic Chicken Broth — contains garlic, onion
- Most canned soups — garlic/onion powder nearly universal
- Canned baked beans — garlic, onion, and typically HFCS
Soup
Most soups at Costco contain onion, garlic, or both. This is one of the hardest categories. There are no ready-to-eat soups at Costco that are reliably FODMAP safe without modification.
🍲 Build Your Own — Homemade Soup Ingredients from Costco
The safest approach is to buy plain ingredients and make your own.
- Kirkland Signature Organic Tomato Sauce — tomato base
- Kirkland Signature Organic Chicken Breasts — protein
- Kirkland Signature Organic Broccoli Florets (frozen) — vegetables
- Kirkland Signature Jasmine White Rice (plain) — thickener/body
- Kirkland Signature Pure Sea Salt — seasoning
🔴 Common Products to Avoid
- Kirkland Signature Chicken Noodle Soup — onion powder, garlic powder
- Kirkland Signature Chicken Tortilla Soup — onions
- Campbell’s Soups (large format Costco pack) — most contain onion and garlic powder
- Pacific Foods Organic Soups — most contain garlic and onion
- Progresso Soups — virtually all contain onion and/or garlic
Seasonings & Spices
The best approach for seasoning is to buy single-ingredient spices (salt, pepper, cumin, turmeric, paprika, chili powder without added garlic/onion). Kirkland single spices are excellent value. Avoid any “seasoning blends” — they virtually always contain garlic powder.
🟢 Kirkland Signature Pure Sea Salt, 30 oz
Ingredients: Sea Salt
Single ingredient — completely FODMAP safe.
🟢 Kirkland Signature Whole Black Peppercorns, 14.1 oz
Ingredients: Black Peppercorns
Single ingredient — FODMAP safe.
🟢 Kirkland Signature Crushed Red Pepper, 14.1 oz
Ingredients: Crushed Dried Red Peppers
Pure dried chillies — no garlic/onion added. FODMAP safe.
🟢 Kirkland Signature Ground Cinnamon
Ingredients: Cinnamon
Single spice — FODMAP safe.
🔴 Common Products to Avoid
- Kirkland Signature Minced Garlic, 48 oz — pure garlic — auto-reject during elimination
- Any seasoning blend (taco seasoning, chili mix, Italian seasoning) — garlic/onion nearly guaranteed
- Mrs. Dash seasoning blends — check for onion powder
- Old Bay Seasoning — contains garlic and onion powder
- Lawry’s Seasoned Salt — contains garlic and onion powder
Bread & Bakery
Costco’s bakery section is almost entirely off-limits during elimination. Nearly all commercial breads contain wheat in large serving amounts, or honey, or HFCS. There are very few FODMAP-safe bread options at Costco during elimination.
🟡 Dave’s Killer Bread Thin-Sliced 21 Whole Grains
Ingredients: Whole Wheat Flour, Water, Brown Rice Flour, Rolled Oats, Wheat Gluten, Cane Sugar, Sunflower Seeds, Millet, Flaxseeds, Quinoa, Oat Syrup, Sesame Seeds, Salt, Vinegar, Sunflower Oil, Yeast, Cultured Wheat Starch, Lemon Juice Concentrate
🔴 Common Products to Avoid
- Kirkland Signature bagels — large serving = high fructans
- Costco croissants, muffins, danishes — high wheat + often honey
- Kirkland Signature white bread (large loaf) — portion sizes too large
- Mission flour tortillas (large) — large tortilla = high wheat fructans
- Kirkland Signature Hawaiian Rolls — wheat + honey
- Costco bakery scones and pastries — wheat + often HFCS
Ice Cream & Frozen Treats
Plain vanilla ice cream at ½ cup is generally the safest ice cream option at Costco. Avoid any ice cream bars, sandwiches, or novelties — they contain more dairy (higher lactose) and often added ingredients.
🟡 Kirkland Signature Super Premium Vanilla Ice Cream, ½ gallon (2-count)
Ingredients: Fresh Cream, Skim Milk, Sugar, Pasteurized Egg Yolks, Vanilla Extract, Carob Bean Gum, Guar Gum
🔴 Common Products to Avoid
- Kirkland Signature Chocolate Almond Dipped Vanilla Ice Cream Bars — high lactose + check for HFCS
- Kirkland Signature Ice Cream Sandwiches — high lactose + chocolate wafer
- Yasso Frozen Greek Yogurt Bars — contains inulin (auto-reject)
- Skinny Cow products — often contain inulin or chicory root fibre
Fresh Meat, Fish & Eggs
All unprocessed fresh meat, fish, and eggs are inherently FODMAP-free. The risk is only in marinades or seasonings added by the manufacturer.
🟢 Kirkland Signature Fresh Boneless Skinless Chicken Breasts
Ingredients: Boneless, skinless chicken breasts, contains up to 8% solution of water and kosher salt
Minimal processing — just water and salt. FODMAP safe.
🟢 Kirkland Signature Organic Boneless Skinless Chicken Breasts, 6 lb avg
Ingredients: Organic chicken (no added hormones or preservatives)
USDA Organic, no added ingredients. FODMAP safe.
🟢 Kirkland Signature Grass-Fed Beef Patties, 1/3 lb, 15-count
Ingredients: 100% Grass-Fed Beef
Single-ingredient beef. No fillers, no seasonings, no garlic/onion. FODMAP safe.
🟢 Kirkland Signature Organic Pasture Raised Eggs, 24-count
Ingredients: Eggs
Eggs are inherently FODMAP-free. Pasture raised, USDA organic.
🟢 Kirkland Signature Organic Brown Eggs, 24-count
Ingredients: Eggs
Eggs — zero FODMAPs.
🟢 Prosciutto di Parma (available at Costco deli)
Ingredients: Pork leg, salt
Just meat and salt — zero FODMAPs. Italian DOP prosciutto.
🟢 Kirkland Signature Wild Alaskan Sockeye Salmon (frozen fillets)
Ingredients: Wild Salmon
Pure fish — single ingredient. FODMAP safe.
🔴 Common Products to Avoid
- Trident Seafoods Salmon Burgers — contains ground onion + garlic powder
- Kirkland Signature Seasoned Rotisserie Chicken (pre-seasoned) — contains seasoning blend
- Kirkland Signature Marinated Chicken (any) — check for garlic/onion in marinade
- Kirkland Signature Beef Hot Dogs — check for garlic
- Hillshire Farm Smoked Sausage/Kielbasa — virtually always contains garlic
- Any pre-marinated meat — assume garlic/onion until verified
Deli & Grab-and-Go
The Kirkland Signature rotisserie chicken (whole bird) remains one of the best FODMAP convenience items at Costco. Avoid pre-made salads and wraps — they virtually always contain onion/garlic.
🟢 Kirkland Signature Rotisserie Chicken (whole, select label versions)
Ingredients: Whole chickens, water, seasoning (salt, sodium phosphate, modified food starch [potato, tapioca], potato dextrin, carrageenan, sugar, dextrose, spice)
No specific garlic/onion listed on some label versions — check current label in-store. One of the better ready-to-eat proteins.
🟡 Kirkland Signature Hand-Pulled Rotisserie Chicken Breast Meat
Ingredients: Chicken Breast Meat, Water, Seasoning (Salt, Sodium Phosphate, Modified Food Starch, Potato Dextrin, Carrageenan, Sugar, Dextrose, Spice Extractives)
🔴 Common Products to Avoid
- Kirkland Signature Chicken Salad (deli container) — contains celery, onions, garlic
- Kirkland Signature Chicken Caesar Wraps (deli) — garlic in Caesar dressing
- Pre-made sandwiches/wraps — virtually always contain onion/garlic
- Kirkland Signature Rotisserie Chicken Salad — onion powder, garlic
Fresh Fruit & Vegetables
All plain fresh produce is inherently low FODMAP OR has known serving-size limits. The key is quantity. The best FODMAP shopping at Costco is fresh produce — it’s cheaper in bulk and the safe list is long.
🟢 Safe at Standard Servings — No Limit Needed
- Costco Organic Baby Spinach, 1 lb bag — 100% safe
- Costco Organic Romaine / Baby Spring Mix — safe
- Costco Organic Strawberries (seasonal) — safe at any serving
- Costco Cucumbers — safe
- Costco Tomatoes (any variety) — safe at standard servings
- Costco Red, Green, Yellow Bell Peppers — safe
- Costco Carrots (whole, baby, or rainbow) — safe at ½ cup
- Costco Bananas — safe at 1 medium ripe banana (up to 120g)
- Costco Kiwi — safe at 2 kiwi per serving
- Costco Potatoes (white, red, or Yukon gold) — safe
- Costco Green Beans — safe at 12 beans (75g)
- Costco Zucchini — safe
- Costco Broccoli (fresh heads) — safe at ¾ cup
- Costco Eggplant — safe at ½ cup
- Costco Pineapple (fresh) — safe at 1 cup (140g)
- Costco Oranges / Clementines — safe at 1 medium orange or 2 clementines
- Costco Grapes — safe at 10 grapes
- Costco Lemons / Limes — safe (juice and zest)
- Costco Firm/Extra Firm Tofu (organic) — safe at 170g per serving
- Costco Organic Blueberries (seasonal) — safe at ½ cup
- Costco Raspberries (seasonal) — safe at ½ cup
🟡 Serving-Size Sensitive Produce
- Sweet Potatoes: ½ cup (75g) safe; larger servings accumulate mannitol
- Broccoli: ¾ cup safe; larger servings push fructan levels up
- Avocado: ⅛ whole avocado safe; ½ avocado = moderate sorbitol
- Butternut Squash: ½ cup cubed safe; larger amounts = moderate fructans
- Bananas (unripe/large): safe at 1 ripe medium banana; unripe large banana (>120g) has more oligosaccharides
- Melon (cantaloupe, honeydew): safe at ¼ cup sliced only
🔴 Fresh Produce to Avoid Entirely
- Costco Garlic bulbs — auto-reject (do not use during FODMAP elimination)
- Costco Onions (yellow, white, red) — auto-reject
- Costco Shallots — auto-reject
- Costco Leeks — auto-reject
- Costco Apples (any variety) — sorbitol + fructose = double FODMAP hit
- Costco Pears — sorbitol + fructose
- Costco Peaches / Nectarines — sorbitol
- Costco Cherries — sorbitol
- Costco Asparagus — fructans
- Costco Artichokes — auto-reject
- Costco Mushrooms (any variety) — high mannitol
- Costco Cauliflower — very high mannitol
- Costco Dried Mango pieces — high FODMAP at standard portions
- Costco Dried Apricots — sorbitol
- Costco Prunes / Dried Plums — sorbitol + fructose
Baking Staples
Build a FODMAP-safe baking pantry from Costco with: almond flour, chia seeds, flaxseed meal, maple syrup, coconut oil, and semi-sweet chocolate chips.
🟢 Kirkland Signature All-Purpose Flour, 25 lbs
Ingredients: Enriched Bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid
All-purpose wheat flour — FODMAP safe at small amounts used in recipes (the serving portion per person in a recipe is well below the fructan threshold).
🟢 Bob’s Red Mill Almond Flour
Ingredients: Blanched Whole Almonds
Single ingredient grain-free flour. Low FODMAP at ¼ cup. Available at some Costco locations.
🟢 Kirkland Signature Baking Powder
Ingredients: Sodium Bicarbonate, Sodium Aluminum Sulfate, Corn Starch, Monocalcium Phosphate
FODMAP safe. Standard baking leavener.
🟢 Nutiva Organic Chia Seeds, 2 lbs
Ingredients: Organic Chia Seeds
Low FODMAP at 2 tbsp. High in fibre and omega-3s.
🟢 Bob’s Red Mill Organic Golden Flaxseed Meal, 48 oz
Ingredients: Whole Ground Flaxseeds
Low FODMAP at 1 tbsp. Available at some Costco locations.
🔴 Common Products to Avoid
- Kirkland Signature Pancake Mix — check for HFCS or apple juice concentrate
- Commercial cake/brownie mixes — usually contain HFCS or high FODMAP additives
📊 Full Summary
~90 products screened across 23 categories.
| Category | 🟢 Green | 🟡 Yellow | 🔴 Avoid | Total |
|---|---|---|---|---|
| Sauces & Condiments | 5 | 2 | 6 | 13 |
| Spreads | 4 | 0 | 4 | 8 |
| Breakfast Cereals & Oats | 2 | 1 | 5 | 8 |
| Pasta, Rice & Grains | 4 | 1 | 4 | 9 |
| Snacks & Chips | 8 | 2 | 4 | 14 |
| Crackers & Cookies | 1 | 1 | 6 | 8 |
| Dairy & Alternatives | 7 | 2 | 4 | 13 |
| Chocolate & Candy | 3 | 1 | 5 | 9 |
| Bars & Portable Snacks | 0 | 1 | 7 | 8 |
| Tea & Coffee | 4 | 0 | 2 | 6 |
| Coffee Creamers & Protein Shakes | 0 | 1 | 3 | 4 |
| Juice & Sports Drinks | 2 | 2 | 4 | 8 |
| Drinks & Soda | 3 | 0 | 4 | 7 |
| Frozen Foods & Meals | 6 | 0 | 7 | 13 |
| Canned Goods | 5 | 1 | 6 | 12 |
| Soup | 0 | 0 | 5 | 5 |
| Seasonings & Spices | 4 | 0 | 5 | 9 |
| Bread & Bakery | 0 | 1 | 6 | 7 |
| Ice Cream & Frozen Treats | 0 | 1 | 4 | 5 |
| Fresh Meat, Fish & Eggs | 7 | 0 | 6 | 13 |
| Deli & Grab-and-Go | 1 | 1 | 4 | 6 |
| Fresh Fruit & Vegetables | 21 | 6 | 15 | 42 |
| Baking Staples | 5 | 0 | 2 | 7 |
| TOTAL | 92 | 23 | 118 | 233 |