Low FODMAP Kroger Shopping Guide
420+ products screened so you don’t have to
ℹ️ About this guide — methodology, sources & important notes
How products are screened: Each product is assessed by comparing its full ingredient list (sourced from kroger.com) against published FODMAP cutoff values from Monash University and peer-reviewed literature (Varney et al., 2017, Journal of Gastroenterology and Hepatology). Products have not been individually lab-tested for FODMAP content by Diet vs Disease.
Ingredient accuracy: Ingredient lists are sourced from manufacturer labels as displayed on kroger.com. Manufacturers may update formulations at any time without notice. We verify and update this guide regularly, but always check the physical label in-store before purchasing.
Who this guide is for: This guide is designed for people in the elimination phase of the low FODMAP diet. During reintroduction and personalisation phases, your tolerances will differ. Work with your dietitian to determine your individual thresholds.
This guide is not a substitute for the Monash University FODMAP Diet App, personalised dietitian advice, or medical guidance. When in doubt, consult your healthcare provider.
Last verified: March 2026. Guide is updated regularly as formulations change.
Sauces & Condiments
Most pasta sauces and condiments at Kroger contain garlic and/or onion. The exceptions below are the finds worth knowing about — including Kroger’s own Fody Foods range, which is explicitly designed for low FODMAP eating.
Prego Traditional Sensitive Recipe Low FODMAP Pasta Sauce, 23.75 oz
Tomato Puree (Water, Tomato Paste), Diced Tomatoes In Tomato Juice, Sugar, Canola Oil, Contains Less Than 1% Of: Salt, Spices, Citric Acid
Fody Foods Teriyaki Sauce and Marinade, 8.5 oz
Water, Gluten Free Tamari (Water, Soybeans, Salt, Alcohol), Rice Wine Vinegar, Organic Raw Cane Sugar, Pineapple Juice Concentrate, Arrowroot Powder, Toasted Sesame Oil, Ginger
Fody Foods Mild Salsa, 16 oz
Diced Tomatoes, Tomato Puree (Water, Tomato Paste), Jalapeno Peppers, Apple Cider Vinegar, Sea Salt, Cilantro, Lime Juice Concentrate, Cumin
Kroger® Yellow Mustard, 20 oz
Distilled Vinegar, Water, Mustard Seed, Salt, Turmeric, Paprika
Top ‘Ems Original Yellow Mustard, 14 oz
Vinegar, Water, Mustard Seed, Salt, Turmeric, Paprika
Fody Foods BBQ Sauce, 9.8 oz
Tomato Paste, Apple Cider Vinegar, Water, Organic Cane Sugar, Molasses, Organic Horseradish, Sea Salt, Natural Smoke Flavor, Black Pepper
Kroger® Real Mayo, 30 fl oz
Soybean Oil, Eggs and Egg Yolks, Water, Distilled Vinegar, Sugar, Salt, Lemon Juice Concentrate, Natural Flavors, Calcium Disodium EDTA
Kroger® Olive Oil Mayo, 12 fl oz
Water, Soybean Oil, Olive Oil, Whole Eggs and Egg Yolks, Modified Potato Starch, Distilled Vinegar, Sugar, Salt, Lemon Juice Concentrate, Natural Flavor, Calcium Disodium EDTA
Simple Truth Organic® Reduced Sodium Tamari Sauce, 9.95 fl oz
Water, Organic Soybeans, Salt, Organic Vinegar
Kikkoman® Gluten Free Less Sodium Tamari Soy Sauce, 10 fl oz
Water, Soybeans, Sugar, Salt, Vinegar, Alcohol, Lactic Acid
⚠️ Common products to AVOID
- Classico Tomato & Basil Pasta Sauce — contains onions AND garlic
- Barilla Tomato and Basil Pasta Sauce — contains onions, dried garlic
- Simple Truth Organic Tomato Basil Pasta Sauce — contains organic onion AND garlic powder
- Kroger® Tomato Basil Pasta Sauce — contains dried onions and garlic
- Kroger® Oil & Vinegar Dressing — contains dried onion AND dried garlic
- Kroger® Balsamic Vinaigrette — contains dried garlic AND dried onion
- Newman’s Own Classic Oil & Vinegar — contains onion puree
- Kroger® Tomato Ketchup — contains onion powder
- Heinz Mayochup — contains HFCS
- Mrs. Dash Extra Spicy Seasoning — contains dried onion AND dried garlic
Bread & Bakery
Gluten-free breads are the safest bet. Most standard wheat breads are not inherently high FODMAP at 2 slices, but gluten-free options provide the clearest path during elimination.
Kroger® Gluten Free White Bread, 18 oz
Water, Brown Rice Flour, Tapioca Starch, Tapioca Syrup, Whole Grain Sorghum Flour, Xanthan Gum, Contains 2% or Less of: Dried Whole Eggs, Oleic Safflower Oil, Salt, Cultured Rice Flour, Calcium Propionate, Fully Hydrogenated Palm Oil, Distilled Monoglycerides
Simple Truth® Gluten Free White Sandwich Bread, 20 oz
Gluten-Free Flour Blend (Potato Starch, Modified Tapioca Starch, Brown Rice Flour, Buckwheat Flour), Water, Sunflower and/or Safflower Oil, Cane Sugar, Dextrose, Yeast, Psyllium Husk, Modified Cellulose, Pea Hull Fiber, Vinegar, Salt
Simple Kneads® Gluten Free Sourdough Bread, 1 lb 5 oz
Water, Millet Flour*, Sorghum Flour*, Teff Flour*, Quinoa Flour*, Buckwheat Flour*, Psyllium Seed Husk Powder*, Raisin Juice Concentrate*, High Oleic Expeller Pressed Sunflower Seed Oil*, Flax Seed Meal*, Sea Salt, Sunflower Seeds*
⚠️ Common products to AVOID
- Any bread with inulin or chicory root fibre listed as an ingredient
- Most standard wheat sandwich breads (high fructan load across multiple slices)
Breakfast Cereals & Oats
Most cereals contain honey (auto-reject) or significant wheat. Corn-based and rice-based cereals are generally safe.
Kroger® Crispy Rice Cereal, 12 oz
Rice, Sugar, Corn Syrup, Salt, Vitamins and Minerals
Kellogg’s® Rice Krispies, 12 oz
Rice, Sugar, Contains 2% or Less of Salt, Malt Flavor
Kroger® Corn Flakes Toasted Cereal, 18 oz
Degermed Yellow Corn Meal, Sugar, Contains 2% or Less of Salt, Barley Malt Extract, Vitamins and Minerals
Kellogg’s® Corn Flakes, 18 oz
Milled Corn, Sugar, Malt Flavor, Contains 2% or Less of Salt, Vitamins and Minerals
Kroger® Toasted Whole Grain Oat Cereal, 12 oz
Whole Grain Oat Flour, Wheat Starch, Sugar, Modified Corn Starch, Oat Fiber, Salt, Oat Extract, Tripotassium Phosphate, Dicalcium Phosphate, Vitamins and Minerals
Simple Truth Organic® Toasted Oats Cereal, 12 oz
Organic Whole Grain Oat Flour, Organic Wheat Starch, Organic Cane Sugar, Sea Salt, Calcium Carbonate, Tocopherols
Simple Truth Organic® 100% Whole Grain Rolled 1 Minute Oats, 18 oz
Organic Whole Grain Rolled Oats
Kroger® Original Instant Oatmeal, 12 ct
Rolled Oats, Maltodextrin, Calcium Carbonate, Salt, Ferric Orthophosphate, Caramel Color, Artificial Flavor, Vitamin A Palmitate, Niacinamide, Thiamine Mononitrate, Riboflavin, Pyridoxine Hydrochloride, Folic Acid
Simple Truth Organic® Original Instant Oatmeal, 12 ct
Organic Whole Grain Rolled Oats
⚠️ Common products to AVOID
- Kroger® Oat Clusters Crunchy Raisin Bran Cereal — contains honey
- Kroger® Honey N’ Oats with Almonds Cereal — contains honey AND molasses
- Kroger® Muesli Cereal — contains dried dates (moderate-high fructose)
- Any cereal with chicory root / inulin listed
- Any cereal with HFCS
Pasta, Rice & Grains
One of the easiest categories — plain rice, gluten-free pasta, and rice noodles are all green. Stock up freely.
Simple Truth® Gluten Free Organic Brown Rice Spaghetti Pasta, 12 oz
Organic Brown Rice Flour
Kroger® Corn & Rice Pasta Blend Gluten Free Spaghetti, 12 oz
Corn Flour, Rice Flour, Mono and Diglycerides
Kroger® Gluten Free Rotini Pasta, 12 oz
Corn Flour, Rice Flour, Mono and Diglycerides
Jovial® Organic Gluten Free Brown Rice Penne Pasta, 12 oz
100% Organic Whole Grain Brown Rice
⚠️ Common products to AVOID
- Rice-a-Roni and most rice/pasta mixes — contain onion powder and/or garlic powder
- Standard wheat pasta in large servings (over ½ cup dry / 60g)
Snacks & Chips
Plain chips and popcorn are your best friends. Avoid flavoured varieties with onion/garlic — they’re everywhere in this category.
Kroger® Lightly Salted Wavy Potato Chips, 9.5 oz
Potatoes, Vegetable Oil (Corn, Cottonseed, or Canola Oil), Salt
Kroger® Classic Wavy Potato Chips, 9.5 oz
Potatoes, Vegetable Oil (Contains One or More of the Following: Corn, Canola and/or Sunflower Oil), Salt
Kroger® Lightly Salted Wavy Potato Chips, 7.75 oz
Potatoes, Vegetable Oil (Contains One or More of the Following: Corn, Sunflower or Canola Oil), Salt
Kroger® Restaurant Style Tortilla Chips, 10 oz
Ground White Corn, Vegetable Oil (Contains One or More of the Following: Corn, Sunflower, Safflower, or Canola Oil), Salt
popchips Perfectly Salted Popped Corn Chip Snacks, 5 oz
Corn Flour, Corn Starch, Sunflower Oil, Salt
Simple Truth Organic™ Sweet Potato Corn Tortilla Chips, 7.5 oz
Organic Ground Corn, Organic Oil (Sunflower, Safflower and/or Canola), Organic Sweet Potato Powder, Organic Cane Sugar, Sea Salt
Asian Gourmet Plain Rice Crackers, 3.5 oz
Rice, Palm Oil, Maltodextrin, Salt, Sugar, Disodium Inosinate, Disodium Guanylate
Kroger® Caramel Rice Cakes, 6.56 oz
Whole Grain Brown Rice, Corn (with Germ Removed), Sugar, Corn Syrup, Salt, Caramel Color
⚠️ Common products to AVOID
- Any sour cream & onion flavour chips
- Any ranch-flavoured snacks
- BBQ chips (most contain onion/garlic powder)
- Kroger® White Cheddar Rice Cakes — contains onion powder
Dairy & Alternatives
Hard cheeses, lactose-free dairy, and almond milk are your best bets. Regular milk and soft cheeses need lactose-free versions during elimination.
Lactaid® Lactose Free 2% Reduced Fat Milk, 96 fl oz
Reduced Fat Milk, Lactase Enzyme, Vitamin A Palmitate, Vitamin D3
Kroger® Lactose Free 2% Reduced Fat Milk Half Gallon
Milk, Skim Milk, Lactase Enzyme, Vitamin A Palmitate, Vitamin D3
Simple Truth Organic® Dairy Free Original Almond Milk, ½ gal
Organic Almondmilk (Filtered Water, Organic Almonds), Sea Salt, Tricalcium Phosphate, Gellan Gum, Organic Locust Bean Gum, Vitamin A Palmitate, Ergocalciferol (Vitamin D2), Vitamin E, Vitamin B12
Simple Truth® Dairy Free Original Almond Milk, ½ gal
Almondmilk (Filtered Water, Almonds), Cane Sugar, Calcium Carbonate, Sea Salt, Potassium Citrate, Sunflower Lecithin, Gellan Gum, Vitamin A Palmitate, Vitamin D2, Vitamin E
Kroger® Sharp Cheddar Shredded Cheese, 8 oz
Pasteurized Milk, Cheese Cultures, Salt, Enzymes, Color Added, Potato Starch, Tapioca Starch, Dextrose, Calcium Sulfate, Natamycin
Kroger® Medium Cheddar Shredded Cheese, 8 oz
Pasteurized Milk, Cheese Culture, Salt, Enzymes, Color Added, Potato Starch, Tapioca Starch, Dextrose, Calcium Sulfate, Natamycin
Kroger® Mild Cheddar Shredded Cheese, 8 oz
Pasteurized Milk, Cheese Culture, Salt, Enzymes
Simple Truth Organic® Grated Parmesan Cheese, 5 oz Tub
Parmesan Cheese (Pasteurized Organic Milk, Cheese Cultures, Salt, Enzymes), Powdered Cellulose Added to Prevent Caking
Galbani Whole Milk Lactose Free Ricotta Cheese, 15 oz
Milk, Vinegar, Salt, Lactase Enzymes
Good Culture Lactose Free Cottage Cheese, 15 oz
Skim Milk, Whole Milk, Cream, Lactase Enzyme, Celtic Sea Salt, Live and Active Cultures
Green Valley Creamery Lactose Free Organic Cream Cheese, 8 oz
Organic Pasteurized Cultured Cream (Milk), Lactase Enzyme, Sea Salt, Live and Active Cultures
Kroger® Heavy Whipping Cream, 1 qt
Cream, Milk, Carrageenan, Mono & Diglycerides, Polysorbate 80
Kroger® Original Sour Cream, 24 oz
Cultured Cream and Skim Milk, Whey, Modified Corn Starch, Cultured Dextrose, Gelatin, Sodium Phosphate, Guar Gum, Carrageenan, Sodium Citrate, Calcium Sulfate, Locust Bean Gum
⚠️ Common products to AVOID
- Regular milk (not lactose-free) — 1 cup = ~12g lactose
- Regular cottage cheese (non lactose-free)
- Yogurt (unless specifically lactose-free)
- Oat milk — contains significant GOS; moderate FODMAP
Chocolate & Candy
Dark chocolate is your friend. Milk chocolate and anything with HFCS, inulin, or maltitol is not.
Private Selection® 72% Cacao Dark Chocolate Swiss Candy Bar, 3.5 oz
Chocolate Liquor, Sugar, Cocoa Butter, Cocoa Powder, Vanilla Extract
Ghirardelli Intense Dark 72% Cacao Dark Chocolate Candy Bar, 3.5 oz
Unsweetened Chocolate, Sugar, Cocoa Butter, Vanilla Extract, Soy Lecithin
Private Selection® 85% Cacao Dark Chocolate Swiss Candy Bar, 3.5 oz
Chocolate Liquor, Cocoa Butter, Sugar, Cocoa Powder Processed with Alkali, Natural Flavor
⚠️ Common products to AVOID
- Any candy with HFCS (many gummies and hard candies)
- Sugar-free candy containing sorbitol, xylitol, or maltitol
- KIND Dark Chocolate Nuts & Sea Salt — contains chicory root fiber (inulin)
- KIND Thins Dark Chocolate Nuts & Sea Salt — contains chicory root fiber (inulin)
Drinks & Soda
Plain water, unflavoured sparkling water, and select sodas are safe. The key issue is HFCS and undisclosed “natural flavors.”
Kroger® Fizz & Co. Cola Flavored Seltzer Water Cans, 12 pk
Carbonated Water, Natural Flavor, Citric Acid
Big K® Lemon Lime Zero Sugar Caffeine Free Soda, 2 liter
Carbonated Water, Citric Acid, Natural Flavors, Potassium Benzoate, Sucralose, Potassium Citrate, Acesulfame Potassium
Big K® Diet Lemon Lime Soda, 12 pk
Carbonated Water, Citric Acid, Aspartame, Sodium Citrate, Sodium Benzoate, Natural Flavors, Salt
Kroger® Strawberry Flavored Sparkling Water, 1 liter
Carbonated Water, Citric Acid, Malic Acid, Natural Flavor, Potassium Benzoate, Sucralose, Potassium Citrate, Neotame, Acesulfame Potassium
⚠️ Common products to AVOID
- Big K® Lemon Lime Caffeine Free Soda (regular) — contains HFCS
- Kroger® Cranberry Juice Cocktail — contains HFCS
- Gatorade Juiced Mixed Berry — contains apple juice concentrate
- Any soda containing HFCS
Cookies & Biscuits
Most cookies contain wheat fructans at problematic levels. During elimination, stick to rice cakes or plain corn-based crackers for snacking.
Kroger® Butter Flavored Jumbo Biscuits, 8 ct
Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Vegetable Oil (Palm, Soybean), Dextrose, Sugar, Leavening, Contains Less than 2% of: Salt, Potassium Chloride, Monoglycerides, Xanthan Gum, Skim Milk, Natural and Artificial Flavors, Potassium Sorbate, Beta Carotene
Kroger® Flaky Butter Flavored Jumbo Biscuits, 8 ct
Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Vegetable Oil (Palm, Soybean), Dextrose, Sugar, Leavening, Contains Less than 2% of: Salt, Potassium Chloride, Monoglycerides, Xanthan Gum, Skim Milk, Natural and Artificial Flavors, Potassium Sorbate, Beta Carotene
⚠️ Common products to AVOID
- Private Selection® Cookie Butter Creamy — wheat-heavy base
- Most standard cookies (wheat fructans at typical serving sizes)
- Any cookies with HFCS or honey
Ice Cream & Frozen Treats
Ice cream contains lactose, which is a FODMAP. Low-lactose or dairy-free alternatives are key during elimination.
Simple Truth Organic™ Vanilla Ice Cream Pint, 16 oz
Organic Milk, Organic Cream, Organic Cane Sugar, Organic Nonfat Dry Milk Solids, Natural Organic Vanilla Flavoring, Organic Locust Bean Gum
Simple Truth Organic™ Vanilla Orange Swirl Ice Cream, 1 Pint
Water, Organic Milk, Organic Sugar, Organic Cream, Organic Skim Milk Powder, Organic Orange Oil, Organic Annatto Extract, Natural Flavor, Natural Organic Vanilla Flavoring, Organic Locust Bean Gum, Citric Acid
⚠️ Common products to AVOID
- Simple Truth™ Keto Coffee Chip Ice Cream — contains erythritol (some people react)
- Any ice cream with HFCS
- Any ice cream with inulin/chicory root fiber (common in “high fiber” or “low sugar” varieties)
Spreads
Pure maple syrup is your go-to sweetener. Peanut butter is fine at controlled serving sizes — the issue is added molasses or honey.
Private Selection® 100% Pure Grade A Dark Color Maple Syrup, 32 fl oz
100% Pure Maple Syrup
Kroger® Creamy Peanut Butter, 16 oz
Roasted Peanuts, Sugar, Hydrogenated Vegetable Oil (Rapeseed, Cottonseed, Soybean Oils), Salt, Molasses
Kroger® Creamy Peanut Butter, 40 oz
Roasted Peanuts, Sugar, Molasses, Salt (and stabilisers)
⚠️ Common products to AVOID
- Kroger® Honey Peanut Butter Spread — contains honey (auto-reject)
- Any peanut butter with added honey
- Most commercial pancake syrups (contain HFCS)
Frozen Foods & Meals
Most frozen meals contain garlic and/or onion as recipe ingredients. The exceptions are basic frozen vegetables and purpose-clean products.
Simple Truth Organic® Frozen Brown Rice, 3 ct / 10 oz
Cooked Organic Brown Rice (Organic Brown Rice, Water)
Kroger® Meal Ready Sides California Style, 12 oz
Cauliflower Florets, Broccoli Florets, Carrots, Broccoli Stalk
Kroger® Frozen Raw Boneless Skinless Chicken Breasts, 3 lb
Boneless, Skinless Chicken Breast Portions with Rib Meat, Contains Up to 15% Chicken Broth, Salt, Natural Flavorings
⚠️ Common products to AVOID
- Simple Truth™ Pork Belly Ramen Frozen Meal — contains garlic and onion powder
- Simple Truth™ Tofu Pad Thai Frozen Meal — contains onions
- Kroger® Stir-Fry Starters with Rice — contains onions AND mushrooms
- Kroger® Stir-Fry Starters with Noodles — contains onions
- Purple Carrot Plant-Based Loaded Vegetable Fried Rice — contains chili paste with garlic, onion powder
- Kroger® Frozen Fully Cooked Grilled Chicken Breast Strips — contains garlic and onion powder
Canned Goods
Canned plain tomatoes and clean proteins are the stars here. Check every label — even seemingly plain products can sneak in garlic and onion.
Kroger® Diced Tomatoes, 14.5 oz
Tomatoes, Tomato Juice, Less than 2% of: Salt, Calcium Chloride, Citric Acid
Kroger® Diced Tomatoes in Tomato Juice, 14.5 oz
Tomatoes, Tomato Juice, Less Than 2% of: Salt, Calcium Chloride, Citric Acid
Kroger® Whole Peeled Tomatoes, 14.5 oz
Tomatoes, Tomato Juice, Sea Salt, Calcium Chloride, Citric Acid
Kroger® Wild Caught Chunk Light Tuna in Water, 2.5 oz
Tuna, Water, Vegetable Broth (Peas, Carrots), Salt
Kroger® Garbanzo Beans (Chick Peas), 15.5 oz
Chickpeas, Water, Salt
⚠️ Common products to AVOID
- Kroger® Italian Style Diced Tomatoes — contains garlic powder AND onion powder
- Tasty Bite 3 Bean Lentils Madras — contains dried onion
- Any canned beans in sauce (usually contain onion/garlic)
Coffee Creamers
Plain original creamers are relatively clean. Flavoured versions add “natural flavors” which bumps them to yellow.
Kroger® Original Coffee Creamer, 32 fl oz
Water, Corn Syrup, Sunflower Oil, Less Than 2% of: Sodium Caseinate (A Milk Derivative), Mono & Diglycerides, Sodium Stearoyl Lactylate, Dipotassium Phosphate
Kroger® French Vanilla Coffee Creamer, 32 fl oz
Water, Sugar, Vegetable Oil (Sunflower Oil and/or Canola Oil), and Less than 2% of Natural and Artificial Flavors, Sodium Caseinate (a Milk Derivative), Dipotassium Phosphate, Polysorbate 60, Mono and Diglycerides
Kroger® Original Non-Dairy Powdered Coffee Creamer, 35.3 oz
Corn Syrup Solids, Vegetable Oil (Hydrogenated Coconut and/or Palm Kernel), Contains Less than 2% of Sodium Caseinate (Milk Derivative), Dipotassium Phosphate, Mono- and Diglycerides, Silicon Dioxide, Natural and Artificial Flavors
Bars & Portable Snacks
Most mainstream snack bars fail due to chicory root fiber, honey, or HFCS. Larabar and RXBAR are the best options — but they’re date-based, so serve-size aware.
Larabar Lemon Bar Fruit and Nut Bars, 18 ct
Dates, Almonds, Cashews, Lemon Juice Concentrate, Dried Lemon Juice Concentrate, Lemon Oil
Larabar Peanut Butter Chocolate Chip Fruit and Nut Bars, 1.6 oz
Dates, Peanuts, Semisweet Chocolate Chips (Unsweetened Chocolate, Sugar, Cocoa Butter, Vanilla Extract), Sea Salt
RXBAR® Protein Bars Chocolate Sea Salt, 12 ct
Dates, Egg Whites, Cashews, Almonds, Chocolate, Cocoa, Natural Flavors, Sea Salt
Kroger® Chocolate Chip Chewy Granola Bars, 8 ct
Whole Rolled Oats, Corn Syrup, Rice Flour, Semisweet Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Salt, Vanilla Extract), Sugar, Canola Oil, Glycerin, Dried Fruit
⚠️ Common products to AVOID
- KIND Dark Chocolate Nuts & Sea Salt — contains chicory root fiber (inulin)
- KIND Thins Dark Chocolate Nuts & Sea Salt — contains chicory root fiber (inulin)
- Kroger® Oats and Honey Crunchy Granola Bars — contains honey
- Kroger® High Fiber Oats and Chocolate Chewy Granola Bars — contains chicory root extract (inulin)
- Simple Truth Organic® Oats & Honey Granola Cereal Clusters — contains honey
Tea & Coffee
Plain tea and coffee are always safe. Watch for added honey, HFCS, or high-lactose milk additions.
Bigelow® Green Tea with Ginger Plus Probiotics Tea Bags, 18 ct
Green Tea, Ginger, Cardamom, Anise, Allspice, Black Pepper, BC30™ (Bacillus coagulans GBI-30, 6086)
Soup
Virtually all commercial soups contain garlic and/or onion as named ingredients. These are auto-reject.
No ready-made soups pass screening
There are essentially no low FODMAP ready-made soups in the standard Kroger range. Every canned or ready soup screened contains garlic and/or onion. Make your own from low FODMAP stock (plain chicken broth with no onion/garlic) and low FODMAP vegetables.
⚠️ Common products to AVOID
- Kroger® Chicken Noodle Condensed Soup — contains onion powder AND garlic powder
- Kroger® Roasted Chicken Noodle Soup — contains garlic powder
- Kroger® Chunky Chicken Noodle Soup — contains onion powder, onion broth, garlic powder
- Home Chef Classic Chicken Noodle Soup — contains garlic blend, onion
- Progresso Traditional Chicken Noodle Canned Soup — contains onion powder
Seasonings & Spices
Single-ingredient spices are all green. Blends are usually problematic — garlic and onion powder are the two most common flavouring additives in commercial blends.
Kroger® Pure Single-Spice Range
The following Kroger single-ingredient spices are all low FODMAP: Cumin, Paprika, Turmeric, Oregano, Black Pepper, Cayenne Pepper, Cinnamon, Ground Ginger, Dill, Thyme, Basil, Rosemary
Simple Truth Organic® Single Spice Range
Organic versions of: Paprika Shaker (2.22 oz), Ground Turmeric Shaker (2.04 oz), Crushed Red Pepper Shaker, Ground Cumin, Ground Ginger. Note: Curry Powder — check label specifically for onion/garlic.
Casa de Sante Organic Low FODMAP Chili Seasoning
Ancho Chili Powder, Cayenne, Cumin, Paprika, Oregano
Casa de Sante Organic Low FODMAP Lemon Herb Seasoning
Explicitly low FODMAP certified. No onion, no garlic.
Casa de Sante Low FODMAP Thai Curry Seasoning
Explicitly low FODMAP certified. Gluten free, kosher.
⚠️ Common products to AVOID
- Mrs. Dash Extra Spicy Seasoning Blend — contains dried onion AND dried garlic
- Longhorn Steakhouse Grill Seasoning — contains dehydrated onion AND dehydrated garlic
- Sharwood’s Mild Curry Powder — contains garlic powder AND onion powder
- Most taco seasoning blends — contain onion and/or garlic powder
- Any “Italian seasoning blend” — usually contains garlic
Juice & Sports Drinks
Orange juice is low FODMAP at ½ cup (125ml). Watch the serving size carefully — larger amounts are high in fructose.
Kroger® 100% Orange Juice From Concentrate Pulp Free, ½ gal
Water, Concentrated Orange Juice
Tropicana Pure Premium Original No Pulp 100% Orange Juice, 46 fl oz
100% Orange Juice (not from concentrate)
Simply Pulp Free All Natural Orange Juice, 52 fl oz
100% Orange Juice (not from concentrate)
Gatorade® Orange Sports Drink, 28 fl oz
Water, Sugar, Dextrose, Citric Acid, Sodium Citrate, Salt, Monopotassium Phosphate, Gum Arabic, Natural Flavor, Sucrose Acetate Isobutyrate, Glycerol Ester of Rosin, Yellow 6
Gatorade® Thirst Quencher Orange Electrolyte, 32 fl oz
Water, Sugar, Dextrose, Citric Acid, Salt, Sodium Citrate, Monopotassium Phosphate, Gum Arabic, Natural Flavor, Sucrose Acetate Isobutyrate, Glycerol Ester of Rosin, Yellow 6
⚠️ Common products to AVOID
- Kroger® Cranberry Juice Cocktail — contains HFCS
- Kroger® 100% Cranberry Juice — contains apple juice concentrate (auto-reject)
- Gatorade Juiced Mixed Berry — contains apple juice concentrate (auto-reject)
- R.W. Knudsen Cranberry Orange Cinnamon — contains pear juice concentrate (auto-reject)
Butter, Margarine & Cream Cheese
Butter is always low FODMAP — it’s essentially pure fat with trace lactose. Use freely.
Simple Truth Organic® Salted Butter Sticks, 4 ct / 16 oz
Organic Pasteurized Sweet Cream, Salt
Private Selection™ New Zealand Grass-Fed Unsalted Butter, 8 oz
Pasteurized Cream, Lactic Acid, Natural Flavors from Dairy Cultures
Green Valley Creamery Lactose Free Organic Cream Cheese, 8 oz
Organic Pasteurized Cultured Cream (Milk), Lactase Enzyme, Sea Salt, Live and Active Cultures
Kroger® Original Cream Cheese, 8 oz
Pasteurized Milk and Cream, Cheese Culture, Salt, Guar Gum, Carob Bean Gum, Xanthan Gum
Earth Balance Vegan Buttery Sticks — Salted, 16 oz
Vegetable Oil Blend (Palm Oil, Canola Oil, Soybean Oil, Flaxseed Oil), Water, Salt, Less than 2% of: Natural Flavor, Soy Protein Isolate, Olive Oil, Organic Soy Lecithin, Lactic Acid, Annatto Extract (Color)
Fresh Meat, Fish & Eggs
Fresh, unprocessed meat and eggs are inherently low FODMAP. The issue is marinades and seasonings — always check the label.
Fresh Chicken Breast (raw, unmarinated)
Any fresh, plain chicken breast with no marinade or seasoning added. Check the label for any pre-seasoned varieties.
Fresh Ground Beef (plain)
Any fresh ground beef with no added seasoning. 80/20, 85/15, 90/10 — all fine.
Fresh Salmon (plain fillets)
Any plain salmon fillet. No seasoning needed beyond salt and olive oil at home.
Fresh Tilapia, Cod, and other white fish
All plain fresh fish are low FODMAP.
⚠️ Common products to AVOID
- Kroger® Frozen Fully Cooked Grilled Chicken Breast Strips — contains garlic powder and onion powder
- Any marinated or pre-seasoned meats
- Deli sliced turkey or chicken with honey glaze (honey = auto-reject)
Fresh Fruit & Vegetables
Serving size matters enormously with fresh produce. These lists are based on standard low FODMAP servings.
Low FODMAP Fruits available at Kroger
- Strawberries (10 medium / ~150g)
- Grapes (28 grapes per serving)
- Oranges (1 medium)
- Lemons / Limes (squeeze freely)
- Blueberries (¼ cup / 28 berries)
- Raspberries (⅓ cup / 30 berries)
- Kiwi (2 small)
- Pineapple (1 cup diced)
- Cantaloupe (½ cup diced)
- Banana (1 medium, firm/slightly underripe)
- Mandarin oranges (2 small)
Low FODMAP Vegetables available at Kroger
- Carrot (1 medium)
- Bell peppers (red/orange/yellow — ½ cup)
- Cucumber (½ cup)
- Zucchini (½ cup)
- Eggplant (½ cup)
- Tomato (1 medium)
- Spinach (1 cup raw)
- Kale (1 cup)
- Bok choy (1 cup)
- Potato (1 medium)
- Sweet potato (½ cup cooked)
- Green beans (15 beans)
- Broccoli florets (½ cup)
- Corn/maize (½ cup kernels)
- Lettuce (all types, 1 cup)
- Scallion green tops only (white bulb is high FODMAP)
⚠️ High FODMAP produce to avoid
- Onion (all types — white, yellow, red, brown, Spanish)
- Garlic
- Leek (white part)
- Shallots
- Mushrooms (most varieties)
- Cauliflower (more than ½ cup)
- Asparagus
- Artichoke
- Peas (green) in large quantities
Deli & Grab-and-Go
The deli is a minefield. Most products contain honey glaze, garlic, or onion. Your safest grab-and-go option is plain deli turkey or chicken breast (no honey glaze) with low FODMAP crackers.
Boar’s Head Grab N Go PitCraft Turkey Sandwich, 7.25 oz
Turkey, Water, Salt, Sugar, Sodium Phosphate
⚠️ Common products to AVOID
- Boar’s Head Grab N Go Ovengold Turkey & Provolone Sandwich — turkey contains honey solids AND onion
- Any deli meat with honey glaze (honey = auto-reject)
- Most pre-made deli sandwiches (bread + garlic aioli + seasoned deli meat)
Kroger Brand & Private Selection Extras
Additional products not covered above, screened from kroger.com.
Royal® White Basmati Rice (Microwavable), 8.5 oz
Water, Basmati Rice, Sunflower and/or Canola Oil, Salt, Acacia Gum, Xanthan Gum
BetterBody Foods Oatsome™ Organic Original Oat Milk, 1 L
Oat Milk (Water, Gluten-Free Organic Oats), Organic Sunflower Oil, Sea Salt, Calcium Carbonate, Riboflavin, Vitamin D, Vitamin B12
📊 Full Summary
420+ products screened across 24 categories.
| Category | 🟢 Green | 🟡 Yellow | 🔴 Avoid |
|---|---|---|---|
| Sauces & Condiments | 5 | 6 | 10+ |
| Bread & Bakery | 3 | 1 | several |
| Breakfast Cereals & Oats | 6 | 2 | several |
| Pasta, Rice & Grains | 9 | 0 | few |
| Snacks & Chips | 7 | 2 | several |
| Dairy & Alternatives | 10 | 2 | several |
| Chocolate & Candy | 3 | 1 | several |
| Drinks & Soda | 1 | 4 | several |
| Cookies & Biscuits | 0 | 2 | many |
| Ice Cream & Frozen Treats | 0 | 2 | several |
| Spreads | 4 | 2 | several |
| Frozen Foods & Meals | 4 | 1 | many |
| Canned Goods | 4 | 1 | several |
| Coffee Creamers | 1 | 2 | 0 |
| Bars & Portable Snacks | 0 | 4 | several |
| Tea & Coffee | 4 | 1 | 0 |
| Soup | 0 | 0 | ALL |
| Seasonings & Spices | 15+ | 0 | several |
| Juice & Sports Drinks | 3 | 2 | several |
| Butter, Margarine & Cream Cheese | 6 | 2 | 0 |
| Fresh Meat, Fish & Eggs | 6 | 0 | several |
| Fresh Fruit & Vegetables | 20+ | 0 | several |
| Deli & Grab-and-Go | 0 | 1 | several |
| Kroger Brand & Private Selection Extras | 1 | 1 | 0 |
| TOTAL | 120+ | 37 | — |