Sauces & Condiments

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Most pasta sauces at Target contain garlic and/or onion — including the entire Good & Gather pasta sauce range. Condiments are a mixed bag; the mustards are your best bet but even those carry an unspecified “spices” flag.

Good & Gather Organic Yellow Mustard (9oz)

Organic Distilled Vinegar, Water, Organic Mustard Seed, Sea Salt, Organic Turmeric (color), Organic Paprika (color), Organic Spices.

⚠️ Contains “Organic Spices” — likely turmeric/paprika/mustard-related spices, low risk. Not fully disclosed. Choose a fully transparent alternative if very sensitive.

View on Target →

Good & Gather Organic Dijon Mustard (9oz)

Organic Distilled Vinegar, Water, Organic Mustard Seed, Sea Salt, Organic Spices.

⚠️ Contains “Organic Spices” — likely turmeric/paprika/mustard-related. Low risk but not fully disclosed.

View on Target →

💡 Tip: Salsa is nearly impossible to find low FODMAP at Target — every variety contains onion and/or garlic. Make your own at home with canned diced tomatoes, lime juice, cilantro, jalapeño, and salt.

🔴 RED — Products to Avoid

  • Good & Gather Organic Ketchup — contains organic onion powder
  • Good & Gather Organic Chunky Salsa (Mild, Medium, Hot) — contains organic onion and/or dehydrated onion
  • Good & Gather Mild Chunky Salsa — contains onions, dried onion, dried garlic
  • Good & Gather Tomato, Basil & Garlic Pasta Sauce — contains garlic (in name)
  • Good & Gather Traditional Pasta Sauce — contains dehydrated garlic, onion powder
  • Good & Gather Organic Marinara Pasta Sauce — contains garlic and onion
  • Good & Gather Organic Tomato Basil Pasta Sauce — contains organic onions, organic dried garlic
  • Good & Gather Sesame Teriyaki Sauce — contains garlic
  • Good & Gather Hot Honey Mustard Dressing — contains honey
  • Good & Gather Aleppo Pepper & Roasted Garlic Hot Sauce — contains garlic, roasted garlic powder, garlic extract
  • Good & Gather Tomato Sauce (29oz) — contains onion powder, garlic powder
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Bread & Bakery

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Target’s Good & Gather brand does not offer a dedicated bread range. Target carries Canyon Bakehouse, Udi’s, and Schar GF bread — these are better choices than store-brand wheat bread. Check labels as formulations vary by flavour.

Canyon Bakehouse Mountain White Sandwich Bread

Water, Brown Rice Flour, Tapioca Starch, Canola Oil, Sugar, Potato Starch, Egg Whites, Cultured Dextrose, Tapioca Syrup, Xanthan Gum, Salt, Yeast, Enzymes.

⚠️ Gluten-free and generally low FODMAP. Contains “Enzymes” — typically low risk. Safe at 2 slices. Note: some Canyon Bakehouse varieties contain organic agave syrup (auto-reject) — always check the specific flavour label.

[Target bread aisle — check your local store]

Udi’s Gluten Free White Sandwich Bread

Water, Tapioca Starch, Brown Rice Flour, Modified Tapioca Starch, Canola Oil, Egg Whites, Sugar, Yeast, Xanthan Gum, Salt, Cultured Dextrose, Ascorbic Acid.

⚠️ GF, low FODMAP at standard serving (2 slices). No garlic/onion. Verify label in-store — formulations can vary by batch.

[Target bread aisle — check your local store]

💡 Tip: Sourdough fermentation breaks down fructans significantly. True sourdough (check for “sourdough culture” in ingredients) is lower in FODMAPs than standard wheat bread. Corn tortillas are your safest ready-to-eat bread alternative — see Snacks & Chips.

🔴 RED — Products to Avoid

  • Good & Gather Whole Wheat Flour — 100% whole wheat; baking with wheat flour is not low FODMAP
  • Most in-store bakery breads — typically contain garlic, onion, or high amounts of wheat
  • Canyon Bakehouse 7-Grain Sandwich Bread — contains organic agave syrup and molasses
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Breakfast Cereals & Oats

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Plain oats are one of the best FODMAP-safe breakfast finds at Target. The danger is honey, HFCS, chicory root fibre (inulin), and dried fruit in granolas and “healthy” cereals.

Good & Gather Old Fashioned Oats (18oz / 42oz)

Whole Grain Rolled Oats.

View on Target →

Good & Gather Organic Old Fashioned Oats (18oz)

Organic Whole Grain Rolled Oats.

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Good & Gather Cinnamon Granola (12oz)

Whole Rolled Oats, Cane Sugar, Expeller Pressed Canola Oil, Rice Flour, Oat Syrup Solids, Molasses, Cinnamon, Salt, Vanilla Extract, Barley Malt Syrup, Natural Flavor, Mixed Tocopherols.

⚠️ No honey or HFCS. Contains “Natural Flavor” — likely vanilla/cinnamon-based, low risk. Barley malt syrup is in trace amounts (last-listed sweetener). Safe at standard ¼ cup serving.

View on Target →

💡 Tip: Plain rolled oats are FODMAP-safe at ½ cup dry (44g). Pair with lactose-free milk or almond milk (max 1 cup) and an unripe banana for a quick low FODMAP breakfast.

🔴 RED — Products to Avoid

  • Good & Gather Organic Honey Almond Granola — contains organic honey
  • Good & Gather Honey Almond Granola — contains organic honey
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Pasta, Rice & Grains

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Target’s Good & Gather pasta range is a standout. Plain wheat pasta is low FODMAP at ½ cup cooked (74g) per Monash. The GF options give you more portion flexibility. All rice products are unrestricted.

Good & Gather Spaghetti (16oz)

Semolina (Wheat), Niacin, Ferrous Sulfate (Iron), Thiamin Mononitrate, Riboflavin, Folic Acid.

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Good & Gather Penne Rigate (16oz / 32oz)

Semolina (Wheat), Niacin, Ferrous Sulfate (Iron), Thiamin Mononitrate, Riboflavin, Folic Acid.

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Good & Gather Rigatoni (16oz)

Semolina (Wheat), Niacin, Ferrous Sulfate (Iron), Thiamin Mononitrate, Riboflavin, Folic Acid.

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Good & Gather Farfalle (16oz)

Semolina (Wheat), Niacin, Ferrous Sulfate (Iron), Thiamin Mononitrate, Riboflavin, Folic Acid.

[Check Target pasta aisle]

Good & Gather Rotini (16oz)

Semolina (Wheat), Niacin, Ferrous Sulfate (Iron), Thiamin Mononitrate, Riboflavin, Folic Acid.

[Check Target pasta aisle]

Good & Gather Gluten Free Penne (12oz)

Corn Flour, Rice Flour, Mono and Diglycerides.

View on Target →

Good & Gather Gluten Free Spaghetti (12oz)

Corn Flour, Rice Flour, Mono and Diglycerides.

View on Target →

Good & Gather Jasmine Rice (32oz)

Jasmine Rice.

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Good & Gather Organic Basmati Rice (30oz)

Organic Basmati Rice.

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Good & Gather 90 Second Basmati Rice Microwavable Pouch (8.5oz)

Water, Basmati Rice, Canola Oil And/Or Sunflower Oil, Salt, Soy Lecithin.

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Good & Gather Organic Basmati Rice Microwavable Pouch (8.5oz)

Cooked Organic Basmati Rice (Water, Organic Basmati Rice), Organic Sunflower Oil, Salt.

[Check Target rice aisle]

💡 Tip: Wheat pasta at ½ cup cooked is low FODMAP. Double the portion and it becomes moderate-high in fructans. Use a kitchen scale during elimination to stay safe. GF pasta gives more portion flexibility.
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Snacks & Chips

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Good & Gather’s organic corn tortilla chips are a standout — three varieties, all clean labels. The risk in this category is seasoning blends with garlic and onion powder on flavoured chips.

Good & Gather Organic White Corn Tortilla Chips (12oz)

Organic White Corn, Organic Sunflower Oil And/Or Organic Safflower Oil, Sea Salt.

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Good & Gather Organic Yellow Corn Tortilla Chips (12oz)

Organic Yellow Corn, Organic Sunflower Oil And/Or Organic Safflower Oil, Sea Salt.

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Good & Gather Organic Blue Corn Tortilla Chips (18oz)

Organic Blue Corn, Organic Sunflower Oil And/Or Organic Safflower Oil, Sea Salt.

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Good & Gather Gluten Free Multi-grain with Flax Rice Crackers (3.5oz)

White Rice Meal, Potato Starch, Rice Bran, Safflower Oil, Sorghum Flour, Quinoa, Sesame Seeds, Millet, Flaxseeds, Sea Salt, Amaranth.

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Good & Gather Gluten Free Rice & Almond Flour Crackers with Sea Salt (3.5oz)

Rice Flour, Almonds, Tapioca Starch, Safflower Oil, Sea Salt.

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Good & Gather Peanut Butter Sandwich Crackers

Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Peanut Butter (Ground Peanuts), Vegetable Oils (Palm Oil, Soybean Oil), Sugar, Dextrose, Salt, Corn Syrup, Sodium Bicarbonate, Monocalcium Phosphate, Ammonium Bicarbonate, Soy Lecithin, Enzyme, Whey.

⚠️ Wheat-based, so portion-sensitive. At 2–3 crackers it stays within low FODMAP fructan range. Contains corn syrup (glucose-dominant — fine). No garlic/onion/HFCS.

[Check Target snack aisle]

💡 Tip: Plain corn tortilla chips are one of the easiest low FODMAP snacks at Target — three colours, all clean three-ingredient labels. Top with lactose-free sour cream and canned diced tomatoes for a quick snack plate.

🔴 RED — Products to Avoid

  • Good & Gather Organic Veggie Tortilla Chips — “organic veggie” ingredients not confirmed garlic/onion-free
  • Any chips with garlic powder, onion powder, or unspecified “seasoning” blends — check every label
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Dairy & Alternatives

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Good & Gather has a strong dairy range. Aged/hard cheeses, cream-based products, and plain Greek yogurt are generally safe. Lactose is the FODMAP in dairy — hard aged cheeses have very little.

Good & Gather Greek Plain Whole Milk Yogurt (32oz)

Pasteurized Whole Milk, Live Active Cultures (L. bulgaricus, S. thermophilus, L. acidophilus, Bifidus, L. casei).

View on Target →

Good & Gather Greek Plain Nonfat Yogurt (32oz)

Pasteurized Nonfat Milk, Live Active Cultures (L. bulgaricus, S. thermophilus, L. acidophilus, Bifidus, L. casei).

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Good & Gather Plain Cream Cheese Bar (8oz)

Pasteurized Milk And Cream, Cheese Culture, Salt, Guar Gum, Carob Bean Gum, Xanthan Gum.

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Good & Gather Plain Cream Cheese Spread (8oz)

Pasteurized Milk And Cream, Cheese Culture, Salt, Guar Gum, Citric Acid, Carob Bean Gum, Xanthan Gum, Natamycin (a Natural Mold Inhibitor).

[Check Target dairy aisle]

Good & Gather Cottage Cheese Small Curd (24oz)

Cultured Pasteurized Grade A Nonfat Milk, Cream, Whey, Salt, Maltodextrin, Citric Acid, Lactic Acid, Phosphoric Acid, Guar Gum, Carrageenan, Modified Corn Starch, Carob Bean Gum, Enzyme.

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Good & Gather Original Cheese Curds (5oz)

Pasteurized Milk, Cheese Culture, Salt, Enzymes (Microbial), Natamycin (A Natural Mold Inhibitor).

[Check Target dairy aisle]

Good & Gather Heavy Whipping Cream (1pt)

Heavy Cream, Contains Less Than 1% Of Each Of The Following: Sodium Phosphate, Sodium Citrate, Carrageenan, Mono and Diglycerides.

[Check Target dairy aisle]

Good & Gather Organic Heavy Whipping Cream (1pt)

Organic Grade A Cream, Gellan Gum.

[Check Target dairy aisle]

Good & Gather Light Cream Cheese (8oz)

Pasteurized Milk And Cream, Pasteurized Skim Milk, Cheese Culture, Sodium Citrate, Salt, Guar Gum, Modified Food Starch, Carob Bean Gum, Xanthan Gum, Natural Flavor, Vitamin A Palmitate, Enzymes.

⚠️ Contains “Natural Flavor” — low risk. Also skim milk added (slightly higher lactose than full-fat). Safe at 2 tbsp serving.

[Check Target dairy aisle]

Good & Gather Whipped Plain Cream Cheese Spread (12oz)

Pasteurized Milk And Cream, Whey Protein Concentrate, Modified Food Starch, Salt, Cheese Culture, Guar Gum, Lactic Acid, Carob Bean Gum, Xanthan Gum, Natamycin.

⚠️ Contains Whey Protein Concentrate — adds some extra lactose. Safe at 2 tbsp for most people in elimination phase.

[Check Target dairy aisle]

💡 Tip: Avoid flavoured yogurts — they contain HFCS or large amounts of added fruit. Plain Greek yogurt and cottage cheese are safe at controlled portions (¾ cup and 4 tbsp respectively per Monash).

🔴 RED — Products to Avoid

  • Good & Gather Flavored Cream Cheeses (Garden Vegetable, Chive & Onion) — contain garlic and/or onion
  • Flavored yogurts (any brand) — contain HFCS or large amounts of fruit
  • Most soft fresh cheeses (ricotta, cottage cheese at large portions) — high lactose at full-can serving
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Chocolate & Candy

2 green · 1 yellow · 2 red

Dark chocolate (70%+) is generally safe at 30g. Semi-sweet baking chips are a reliable pick. The traps are HFCS, honey, inulin/chicory root, and sugar alcohols in “sugar-free” options.

Good & Gather Semi Sweet Chocolate Chips

Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Vanilla.

View on Target →

Good & Gather Unsweetened Cocoa Powder

Cocoa (processed with alkali).

[Check Target baking aisle]

Good & Gather Milk Chocolate Chips

Sugar, Chocolate Liquor, Cocoa Butter, Nonfat Dry Milk, Milkfat, Soy Lecithin, Natural Flavors.

⚠️ Contains “Natural Flavors” — likely vanilla-based, low risk. Safe at standard 1 tbsp serving.

[Check Target baking aisle]

💡 Tip: Dark chocolate (70%+) is low FODMAP at 30g. Semi-sweet baking chips are your best pick for cookies. Avoid milk chocolate bars and candies with honey, HFCS, or inulin.

🔴 RED — Products to Avoid

  • Good & Gather Dark Chocolate Cocoa Mix (K-Cup style) — contains inulin or chicory
  • Good & Gather Double Chocolate Flavored Hot Cocoa Mix — not confirmed low FODMAP; likely contains inulin
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Drinks & Soda

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Good & Gather’s sparkling water range is one of the cleanest in the category — two ingredients, everywhere. All eight flavours screened as safe. Avoid anything sweetened with HFCS, honey, or fruit juice concentrate.

Good & Gather Sparkling Water — Strawberry Mango (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Watermelon Lime (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Tropical Cherry (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Cranberry Citrus (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Ginger Peach (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Pomegranate Dragon Fruit (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Lemon (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

Good & Gather Sparkling Water — Lime (8pk/12 fl oz)

Carbonated Water, Natural Flavors.

[Check Target beverage aisle]

💡 Tip: All Good & Gather sparkling waters are two-ingredient products. At FODMAP-relevant amounts, the natural flavors in sparkling water are negligible trace quantities. These are reliable choices for any meal or snack.

🔴 RED — Products to Avoid

  • Most regular sodas — contain HFCS (Pepsi, Mountain Dew, regular Coke in cans)
  • Diet sodas with sorbitol or mannitol — check labels carefully
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Cookies & Biscuits

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One of the harder categories. Most cookies contain HFCS, honey, or high FODMAP ingredients. Favorite Day GF cookies are interesting — check the label against this guide before buying.

Favorite Day Gluten Free Soft Baked Chocolate Chip Cookies (7oz)

Gluten Free Flour Blend (Brown Rice Flour, Tapioca Starch, Potato Starch), Sugar, Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Vanilla Extract), Butter (Cream, Salt), Eggs, Unsulfured Molasses, Vanilla Extract, Salt, Xanthan Gum, Baking Soda.

⚠️ GF flour blend is clean. Molasses is serving-size sensitive — at 1–2 cookies the amount is within safe range. No HFCS, no garlic/onion/inulin. Safe at 1–2 cookies per sitting.

View on Target →

💡 Tip: Rice crackers and GF cookies without HFCS or inulin are your safest options. Keep serving sizes to 1–2 items per sitting to avoid accumulating fructan loads from molasses or wheat.

🔴 RED — Products to Avoid

  • Favorite Day Chewy Chocolate Chip Cookies — multiple high FODMAP ingredients (per Spoonful)
  • Favorite Day Cookie Dough Ice Cream — contains inulin/chicory root extract plus multiple FODMAP triggers
  • Most Oreos and branded cookies — HFCS in many; check labels
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Ice Cream & Frozen Treats

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Most mainstream ice cream is a FODMAP minefield — HFCS, chicory fiber, and high lactose. The best options are lactose-free vanilla ice cream (check Breyers Lactose Free at Target) or sorbet made with low FODMAP fruits.

Favorite Day Vanilla Sweet Cream Cold Foam (13oz — whipped cream style)

Skim Milk, Cane Sugar, Cream, Soy Lecithin, Natural Flavoring, Whole Milk, Salt, And Nitrous Oxide As Whipping Propellant.

⚠️ Contains skim milk and whole milk — higher lactose than cream alone. Safe at 2 tbsp as a topping. Not safe as a main serving. Contains “Natural Flavoring” — low risk in this context.

View on Target →

💡 Tip: Look for lactose-free vanilla ice cream (Breyers Lactose Free, if stocked) or strawberry/raspberry sorbet. Always avoid “No Sugar Added” variants — they use sugar alcohols or chicory fiber.

🔴 RED — Products to Avoid

  • Favorite Day Vanilla Bean Ice Cream (48oz) — contains HFCS and artificial vanilla flavoring
  • Favorite Day Cookie Dough Ice Cream (1pt) — contains chicory root extract (inulin), erythritol, molasses
  • Favorite Day Midnight Mix Ice Cream — contains oatmeal cookie pieces (high fructan load) and chocolate pretzel inclusions
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Spreads

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Pure peanut butter is a FODMAP-friendly staple. Almond butter is borderline — keep it to 1 tbsp. Good & Gather’s stir variety organic PB is the cleanest single-ingredient option in this category.

Good & Gather Organic Creamy Peanut Butter (16oz — stir variety)

Dry-Roasted Organic Peanuts.

View on Target →

Good & Gather Creamy Peanut Butter (16oz)

Dry Roasted Peanuts, Sugar, Hydrogenated Vegetable Oil, Salt, Molasses.

⚠️ Molasses is trace (5th position). Safe at 2 tbsp. Larger servings may accumulate fructans from molasses — don’t eat half the jar.

[Check Target peanut butter aisle]

Good & Gather No-Stir Creamy Almond Butter (16oz)

Almonds, Organic Cane Sugar, Palm Oil, Sea Salt.

⚠️ Almonds are serving-size sensitive. Safe at 1 tbsp. At 2 tbsp serving, almonds push into moderate GOS territory.

[Check Target peanut butter aisle]

Good & Gather Cinnamon Creamy Almond Butter

Almonds, Cane Sugar, Palm Oil, Cinnamon, Sea Salt.

⚠️ Almonds are serving-size sensitive. Safe at 1 tbsp per serving. Larger servings accumulate GOS.

[Check Target peanut butter aisle]

Good & Gather Dark Chocolate Creamy Almond Butter

Almonds, Organic Semi-Sweet Chocolate (Organic Cane Sugar, Organic Chocolate Liquor, Organic Cocoa Butter), Cane Sugar, Palm Oil, Sea Salt, Natural Flavors.

⚠️ Almonds are serving-sensitive. Contains Natural Flavors. Safe at 1 tbsp.

[Check Target peanut butter aisle]

💡 Tip: Pure peanut butter (2 tbsp) is consistently low FODMAP. Almond butter is borderline — stick to 1 tbsp maximum per serving.
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Frozen Foods & Meals

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Most Good & Gather prepared/frozen meals contain garlic and onion. Very few are FODMAP-safe. Your best strategy: buy plain proteins and cook your own meals from safe ingredients.

Good & Gather Frozen Raw Shrimp (various sizes)

Shrimp, Salt.

[Check Target frozen seafood section]

Good & Gather Frozen Atlantic Salmon Fillets

Atlantic Salmon.

[Check Target frozen seafood section]

Good & Gather Frozen Chicken Breast Tenderloins

Chicken Breast Tenderloins.

[Check Target frozen proteins section]

💡 Tip: In the frozen section, choose plain proteins with no marinades, sauces, or seasoning blends. Even “lightly seasoned” products often contain garlic and onion powder. Check every label.

🔴 RED — Products to Avoid

  • Good & Gather Cavatappi Pesto Pasta with Diced Grilled Chicken Breast — contains garlic in spinach basil pesto
  • Good & Gather Sesame Chicken Bowl — contains garlic
  • Good & Gather Shredded Beef Korean Style — contains garlic
  • Good & Gather Marinated Chicken (any flavour) — marinades contain garlic and/or onion
  • Good & Gather Chicken dishes (most varieties) — contain garlic powder and/or onion
  • Pre-seasoned turkey breast — contains garlic and onion powder in seasoning
  • Good & Gather Sausage products — most contain garlic and onion; check individual labels
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Canned Goods

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Plain canned tomatoes (no garlic, no onion, just tomatoes) are gold for FODMAP cooking. No Good & Gather broth or stock was found to be garlic/onion-free — you’ll need to make your own or seek out FODY Foods.

Good & Gather Diced Tomatoes (14.5oz / 28oz)

Tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid.

View on Target →

Good & Gather Whole Peeled Tomatoes (28oz)

Tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid.

[Check Target canned goods aisle]

Good & Gather Crushed Tomatoes (28oz)

Crushed Tomatoes (Water, Concentrated Crushed Tomatoes), Less Than 2% Of: Salt, Citric Acid.

[Check Target canned goods aisle]

Good & Gather Chunk Light Tuna in Water (12oz)

Light Tuna, Water, Vegetable Broth, Salt.

View on Target →

Good & Gather Tomato Paste (6oz)

Tomato Paste (Concentrated Tomatoes, Citric Acid).

⚠️ Tomato paste is serving-size sensitive — low FODMAP at 2 tbsp (30g), moderate at larger amounts. Do not exceed 2 tbsp per meal.

View on Target →

Good & Gather Chickpeas/Garbanzo Beans (15.5oz)

Prepared Garbanzo Beans, Water, Salt.

⚠️ Serving-size sensitive. Low FODMAP at ¼ cup (42g) per Monash. Drain and rinse thoroughly before use — rinsing removes dissolved GOS from the liquid. Do NOT consume at a full can serving.

[Check Target canned goods aisle]

Good & Gather Organic Low Sodium Chickpeas (15oz)

Prepared Organic Garbanzo Beans, Water, Sea Salt.

⚠️ Same as standard chickpeas — low FODMAP at ¼ cup (42g) drained and rinsed. Do not eat a full can serving.

[Check Target canned goods aisle]

Good & Gather Black Beans (15.5oz)

Prepared Black Beans, Water, Salt, Calcium Chloride.

⚠️ Serving-size sensitive. Low FODMAP at ¼ cup canned, drained and rinsed. Do not exceed ¼ cup in one meal.

View on Target →

💡 Tip: Always choose plain canned tomatoes — avoid “seasoned,” “Italian-style,” or “fire-roasted with garlic” cans which almost always contain garlic. For broth, look for FODY Foods chicken broth concentrate (certified low FODMAP) if your store stocks it.

🔴 RED — Products to Avoid

  • Good & Gather Chicken Broth (regular and organic) — contains onion powder, garlic powder
  • Good & Gather Chicken Stock — contains onion juice
  • Good & Gather Organic Chicken Broth (all varieties) — all contain onion powder and/or garlic powder
  • Any “Italian style” or “seasoned” canned tomatoes — typically contain garlic and onion
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Coffee Creamers & Protein Shakes

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Most flavoured coffee creamers contain inulin, chicory root, HFCS, or large amounts of lactose. For coffee creamer, your best Target option is lactose-free milk, a small amount of heavy cream (2 tbsp), or almond milk (max 1 cup).

💡 Tip: For coffee creamer, choose lactose-free milk or a small amount of heavy cream (2 tbsp). Almond milk at max 1 cup is also low FODMAP. These are available in the Target dairy aisle — skip the flavoured creamer section entirely.

🔴 RED — Products to Avoid

  • Good & Gather Chocolate Protein Bars — dates are the first ingredient; dates are high FODMAP (high fructose)
  • Most flavoured coffee creamers (any brand) — typically contain inulin, chicory root, HFCS, or large amounts of lactose
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Bars & Portable Snacks

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Almost every bar at Target contains dates, honey, or chicory root fibre. Good & Gather’s entire bar range uses dates as the primary ingredient — a high FODMAP ingredient not safe during elimination. Rice cakes with peanut butter remain your best portable snack.

💡 Tip: Most “healthy” bars at Target contain dates or honey. Rice cakes with peanut butter (Good & Gather Organic PB) are a much safer portable snack. Or pack the GF Multi-grain Rice Crackers from the Snacks section.

🔴 RED — Products to Avoid

  • Good & Gather Date & Nut Bar (all flavours including Chocolate Chip Cookie Dough) — dates are the primary ingredient; high FODMAP
  • Good & Gather Protein Bars (Chocolate, Coconut Chocolate) — dates as primary ingredient
  • Most granola bars — contain honey or HFCS
  • Good & Gather Honey Almond Granola Bars — contains honey
  • Clif Bar and most energy bars — chicory root fiber (inulin); applies across most of the category
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Tea & Coffee

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The cleanest category in the guide. Good & Gather’s tea and coffee range is excellent — single-ingredient spice teas and pure arabica coffee. Plain tea and black coffee are always low FODMAP.

Good & Gather Organic Green Tea Bags (20ct)

Organic Green Tea.

View on Target →

Good & Gather Organic Chai Black Tea Blend Tea Bags (20ct)

Organic Black Tea, Organic Cinnamon, Organic Cardamom, Organic Orange Peel, Organic Ginger, Organic Black Pepper, Organic Nutmeg, Organic Clove.

View on Target →

Good & Gather Organic Mint Herbal Tea Bags (20ct)

Organic Spearmint/Peppermint.

View on Target →

Good & Gather Medium Roast Ground Coffee (Various sizes)

100% Arabica Coffee.

[Check Target coffee aisle]

Good & Gather Dark Roast Ground Coffee

100% Arabica Coffee.

[Check Target coffee aisle]

Good & Gather Light Roast Ground Coffee

100% Arabica Coffee.

[Check Target coffee aisle]

Good & Gather Organic Classic Chai Tea Latte Concentrate (32 fl oz)

Brewed Tea (Water, Organic Black Tea, Spice Extracts [Cassia, Ginger, Cardamom, Clove, Anise, Nutmeg, Black Pepper], Natural Flavors), Organic Cane Sugar, Contains Less Than 1% Of: Organic Caramel Color, Organic Ginger Juice, Citric Acid, Natural Flavors.

⚠️ Spice extracts are named (no hidden onion/garlic). No HFCS/inulin. Safe at ½ cup serving diluted 1:1 with lactose-free milk. Do not consume undiluted.

View on Target →

💡 Tip: Plain tea and black coffee are always low FODMAP. It’s the add-ins (milk, sweeteners, creamers) that can cause problems. Stick to lactose-free milk or a small amount of heavy cream.
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Soup

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Almost all canned soups contain garlic and/or onion. Good & Gather’s soup range is no exception. No Good & Gather broth or stock was found to be garlic/onion-free. Make your own stock from low FODMAP vegetables or look for FODY Foods brand.

💡 Tip: When a recipe calls for broth, use hot water with a pinch of salt and a dash of olive oil, or look for FODY Foods chicken broth concentrate at Target (if stocked) — certified low FODMAP. You can also make your own stock using carrot tops, leek greens only, celery leaf, and fresh ginger.

🔴 RED — Products to Avoid

  • Good & Gather Chicken Noodle Soup — contains onions, celery, onion powder, garlic powder
  • Good & Gather Creamy Tomato Basil Soup — contains garlic
  • Good & Gather Tomato Soup — likely contains onion and garlic
  • Good & Gather Chicken Broth (regular and organic) — contains onion powder, garlic powder
  • Good & Gather Chicken Stock — contains onion juice
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Seasonings & Spices

15 green · 0 yellow · 4 red

Single-ingredient spices from Good & Gather are excellent value and FODMAP-safe — better labeled than many competitors. Buy individual spices and make your own blends. Avoid any pre-made seasoning blends.

Good & Gather Black Pepper (Ground or Whole)

Black Pepper.

[Check Target spice aisle]

Good & Gather Sea Salt

Sea Salt.

[Check Target spice aisle]

Good & Gather Paprika

Paprika.

[Check Target spice aisle]

Good & Gather Smoked Paprika

Smoked Paprika.

[Check Target spice aisle]

Good & Gather Cumin (Ground)

Cumin.

[Check Target spice aisle]

Good & Gather Coriander (Ground)

Coriander.

[Check Target spice aisle]

Good & Gather Cinnamon (Ground)

Cinnamon.

[Check Target spice aisle]

Good & Gather Cayenne Pepper

Cayenne Pepper.

[Check Target spice aisle]

Good & Gather Turmeric (Ground)

Turmeric.

[Check Target spice aisle]

Good & Gather Oregano (Dried)

Oregano.

[Check Target spice aisle]

Good & Gather Thyme (Dried)

Thyme.

[Check Target spice aisle]

Good & Gather Basil (Dried)

Basil.

[Check Target spice aisle]

Good & Gather Rosemary (Dried)

Rosemary.

[Check Target spice aisle]

Good & Gather Bay Leaves

Bay Leaves.

[Check Target spice aisle]

Good & Gather Cream of Tartar (1.5oz)

Cream of Tartar.

[Check Target baking aisle]

💡 Tip: Single-ingredient spices from Good & Gather are excellent value. Make your own blends: 2 parts paprika + 1 part cumin + 1 part oregano + ½ part black pepper + ½ part salt makes a great all-purpose mix. Garlic-infused olive oil adds garlic flavour without the fructans.

🔴 RED — Spice Blends to Avoid

  • Good & Gather Garlic Powder — pure garlic; auto-reject
  • Good & Gather Chili Powder — contains garlic as listed ingredient
  • Good & Gather Salt Free Garlic & Herb Seasoning Blend — contains garlic in name
  • Good & Gather Poultry Seasoning — contains garlic
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Juice & Sports Drinks

1 green · 1 yellow · 3 red

Stick to ½ cup portions of juice maximum — even low FODMAP juices accumulate fructose at larger servings. Avoid anything with apple juice concentrate, pear juice concentrate, or mango.

Good & Gather Organic Cranberry Juice (32 fl oz)

Filtered Water (Sufficient to Reconstitute), Organic Cranberry Juice Concentrate.

[Check Target juice aisle]

Good & Gather Pulp Free 100% Orange Juice From Concentrate with Calcium & Vitamin D (64 fl oz)

Purified Water, Orange Juice Concentrate, Calcium Lactate, Tricalcium Phosphate, Vitamin D3.

⚠️ Serving-size sensitive — low FODMAP at ½ cup (125ml) per Monash. Larger servings become high in fructose. Safe at ½ cup only.

View on Target →

💡 Tip: Water is always the safest bet. Better yet, squeeze fresh orange juice — it has similar FODMAP load to carton OJ. Stick to ½ cup portions of any juice.

🔴 RED — Products to Avoid

  • Good & Gather Fruit Strips (Strawberry, Mango) — contain apple juice concentrate and apple puree concentrate; high FODMAP
  • Any juice containing apple juice concentrate, pear juice concentrate, or mango
  • Most sports drinks with HFCS or sorbitol — check labels
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Butter, Margarine & Cream Cheese

5 green · 0 yellow · 2 red

Butter and plain cream cheese are always safe on a low FODMAP diet — the fat content means very little lactose makes it through. The flavoured cream cheeses (garden vegetable, chive & onion) contain garlic and onion — always avoid those.

Good & Gather Unsalted Butter (1lb/4 sticks)

Pasteurized Cream, Natural Flavorings.

View on Target →

Good & Gather Salted Butter (1lb/4 sticks)

Pasteurized Cream, Salt, Natural Flavorings.

[Check Target dairy aisle]

Good & Gather Organic Unsalted Butter (1lb)

Organic Pasteurized Cream.

[Check Target dairy aisle]

Good & Gather Plain Cream Cheese Bar (8oz)

Pasteurized Milk And Cream, Cheese Culture, Salt, Guar Gum, Carob Bean Gum, Xanthan Gum.

View on Target →

Good & Gather Plain Cream Cheese Spread (8oz)

Pasteurized Milk And Cream, Cheese Culture, Salt, Guar Gum, Citric Acid, Carob Bean Gum, Xanthan Gum, Natamycin.

[Check Target dairy aisle]

💡 Tip: Butter and plain cream cheese are always safe. The flavoured cream cheese spreads (garden vegetable, chive & onion, smoked salmon) almost always contain garlic and onion — skip them entirely.

🔴 RED — Products to Avoid

  • Good & Gather Cranberry Jalapeño Dip — contains sour cream (high lactose) in larger amounts
  • Any flavoured cream cheese with garlic, onion, or scallions
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Fresh Meat, Fish & Eggs

✅ all plain proteins safe

All plain, unseasoned meat, fish, and eggs are FODMAP-free ✅

FODMAPs are fermentable carbohydrates. Plain meat, poultry, fish, seafood, and eggs contain zero carbohydrates — meaning zero FODMAPs. This applies to every cut, every species, every cooking method — as long as nothing has been added.

Safe at Target (no screening needed):

  • ✔ Good & Gather Boneless Skinless Chicken Breast
  • ✔ Good & Gather 93/7 Ground Turkey
  • ✔ Good & Gather 80/20 Ground Beef
  • ✔ Good & Gather Large Eggs (12ct / 18ct)
  • ✔ Good & Gather Cage Free Large Eggs (12ct)
  • ✔ Good & Gather Atlantic Salmon Fillet (fresh)
  • ✔ Good & Gather Tilapia Fillets (fresh/frozen)
  • ✔ All other plain unprocessed proteins

⚠️ Watch out for

  • Good & Gather Marinated Chicken (any flavour) — marinades contain garlic and/or onion
  • Pre-seasoned turkey breast — contains garlic and onion powder in seasoning
  • Good & Gather Sausage products — most contain garlic and onion; check individual labels
💡 Tip: Buy plain, unmarinated proteins only. Season them yourself with low FODMAP spices (paprika, cumin, oregano, black pepper, salt) and garlic-infused olive oil for garlic flavour without the fructans.
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Fresh Fruit & Vegetables

safe picks below · avoid list below

Fruit and vegetables vary — serving size and type both matter

Unlike meat and fish, many fruits and vegetables DO contain FODMAPs. Some are safe in any reasonable quantity, others only at small servings, and some should be avoided entirely during elimination.

🟢 Low FODMAP Fruits (standard serving):

  • ✔ Strawberries — 10 medium (152g)
  • ✔ Blueberries — ¼ cup (28g)
  • ✔ Grapes (red/green) — 28 grapes
  • ✔ Kiwi — 2 medium
  • ✔ Oranges — 1 medium (130g)
  • ✔ Pineapple — ¾ cup chopped (140g)
  • ✔ Raspberries — ¾ cup (60g)
  • ✔ Unripe banana — 1 medium (more green than yellow)
  • ✔ Cantaloupe — ½ cup cubed (80g)
  • ✔ Lemons/limes — juice freely

🟢 Low FODMAP Vegetables:

  • ✔ Carrots — no FODMAP concern
  • ✔ Bell peppers (red, yellow, green)
  • ✔ Cucumber
  • ✔ Zucchini — ½ cup cooked
  • ✔ Eggplant — ½ cup
  • ✔ Potatoes (white, red)
  • ✔ Sweet potato — ½ cup
  • ✔ Green beans — 15 beans
  • ✔ Corn — 1 cob
  • ✔ Tomatoes — 1 medium (75g)
  • ✔ Spinach (baby) — 1 cup
  • ✔ Kale — 1 cup raw
  • ✔ Lettuce (all types)
  • ✔ Bok choy — 1 cup

🔴 HIGH FODMAP Produce to Avoid

  • Apples — high fructose + sorbitol
  • Pears — sorbitol
  • Watermelon — mannitol
  • Peaches, nectarines — sorbitol
  • Mango — fructose
  • Cherries — sorbitol + fructose
  • Blackberries — polyols
  • Dried fruit (figs, dates, apricots, raisins) — very concentrated FODMAPs
  • Garlic — highest FODMAP of any food per Monash
  • Onion (all forms — white, red, brown, spring onion bulb)
  • Leek bulb (green tops are OK)
  • Asparagus — fructans
  • Artichoke — very high fructans
  • Cauliflower — mannitol
  • Mushrooms — mannitol
  • Brussels sprouts — GOS + fructans
  • Peas — GOS + fructans
  • Beets/beetroot — oligosaccharides
💡 Tip: Leek green tops are low FODMAP — only the white/light green bulb is high FODMAP. Spring onion/scallion green tops are also safe. This is a useful workaround for getting onion flavour without the fructans.
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Additional Products

3 green · 0 yellow · 2 red

Additional Good & Gather products confirmed safe. Note that cooking oils (EVOO, avocado oil, coconut oil) and vinegars are likely all safe but were not specifically labelled as Good & Gather brand during this research cycle.

Good & Gather Long Grain White Rice

Long Grain White Rice (Enriched with Iron and B Vitamins).

[Check Target rice aisle]

Good & Gather Whole Grain Brown Rice (32oz)

Long Grain Brown Rice.

[Check Target rice aisle]

Good & Gather Organic Basmati Rice (dry, 30oz bag)

Organic Basmati Rice.

[Also listed in Pasta, Rice & Grains section]

🔴 RED — Products to Avoid

  • Good & Gather Organic Chicken Broth (all varieties) — contain onion powder and/or garlic powder
  • Good & Gather Chicken Stock — contains onion juice
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📊 Quick Reference Summary

420+ products screened across 23 categories.

Category🟢 Green🟡 Yellow🔴 Avoid
Sauces & Condiments0211+
Bread & Bakery023
Breakfast Cereals & Oats212
Pasta, Rice & Grains1100
Snacks & Chips512
Dairy & Alternatives823
Chocolate & Candy212
Drinks & Soda802
Cookies & Biscuits013
Ice Cream & Frozen Treats013
Spreads140
Frozen Foods & Meals307
Canned Goods444
Coffee Creamers & Protein Shakes002
Bars & Portable Snacks005
Tea & Coffee610
Soup005
Seasonings & Spices1504
Juice & Sports Drinks113
Butter, Margarine & Cream Cheese502
Fresh Meat, Fish & Eggs✅ all plain—marinated only
Fresh Fruit & Vegetablesmanysomelisted above
Additional Products302