Trader Joe’s Low FODMAP Shopping Guide — 165+ 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 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 traderjoes.com and verified packaging data. Manufacturers may update formulations at any time without notice. Always check the physical label in-store before purchasing.
Product availability: Trader Joe’s rotates its product lineup regularly (“Fearless Flyer” specials, seasonal items). Some items listed here may be temporarily or permanently discontinued. Always verify in-store.
Who this guide is for: This guide is designed for people in the elimination phase of the low FODMAP diet. Work with your dietitian to determine your individual thresholds during reintroduction.
This guide is not a substitute for the Monash University FODMAP Diet App, personalised dietitian advice, or medical guidance.
Last verified: March 2026. Guide is updated regularly as formulations change.
Seasonings & Spices
Most spice blends at Trader Joe’s contain garlic and/or onion powder — and they don’t hide it. The exceptions below are genuinely safe and genuinely delicious.
🟢 Trader Joe’s Chile Lime Seasoning Blend
Sea Salt, Chile Pepper, Red Bell Pepper, Lime Juice Powder, Citric Acid, Rice Concentrate
🟢 Trader Joe’s Nori Komi Furikake Japanese Multi-Purpose Seasoning
White sesame seeds, black sesame seeds, nori (seaweed), salt, kelp powder
🟡 Trader Joe’s Chile Lime Seasoning Blend (Natural Flavor variant)
Sea Salt, Chile Pepper, Citric Acid, Rice Concentrate, Lime Juice Powder, Natural Flavor
❌ Always Avoid
- Everything But The Bagel Sesame Seasoning — contains dried minced garlic, dried minced onion
- Crunchy Chili Onion in Olive Oil — contains onion (named in the product title)
- Garlic Salt — garlic is the named ingredient
Sauces & Condiments
Most of TJ’s jarred pasta sauces, dressings, and dips contain garlic or onion. The safe finds here are genuinely useful.
🟢 Trader Joe’s Organic Coconut Aminos Seasoning Sauce
Organic coconut sap, sea salt
🟢 Trader Joe’s Organic Tahini
Ground hulled organic sesame seeds
🟢 Trader Joe’s Organic Capers in Brine
Capers, water, vinegar, salt
🟢 Trader Joe’s Kalamata Olives
Kalamata olives, water, red wine vinegar, salt
🟡 Trader Joe’s Reduced Sodium Soy Sauce
Water, Soybean, Wheat, Salt, Vinegar
🟡 Trader Joe’s Jalapeño Pepper Hot Sauce
Jalapeño peppers, distilled vinegar, water, salt, natural flavors
❌ Always Avoid
- Organic Marinara Sauce — contains garlic
- Bolognese Sauce — contains garlic and onion
- Soyaki Sauce — contains garlic puree, dried garlic, dried onion, onion powder
- Aioli Garlic Mustard Sauce — contains garlic
- Any product with honey — honey is auto-reject
- Agave Nectar — agave is auto-reject
Spreads
TJ’s carries several nut butter varieties. The natural versions (just nuts + optional salt) are the safest picks.
🟢 Trader Joe’s Creamy Salted Peanut Butter (Natural)
Dry roasted peanuts (unblanched), salt
🟡 Trader Joe’s Creamy No-Stir Peanut Butter
Roasted peanuts, powdered sugar (cane sugar, cornstarch), palm oil, sea salt
🟡 Trader Joe’s Sunflower Seed Butter
Dry roasted sunflower seeds, cane sugar, palm oil, salt, natural flavors
❌ Always Avoid
- Peanut Butter with Honey — contains honey (auto-reject)
- Cookie Butter — contains wheat flour, excess fructose from sweeteners
Bread & Bakery
Gluten-free doesn’t automatically mean low FODMAP, but TJ’s GF breads use rice and tapioca bases that are well within safe parameters.
🟢 Trader Joe’s Gluten Free White Sandwich Bread
Water, Tapioca Starch, Potato Starch, Brown Rice Flour, Cane Sugar, Cultured Brown Rice Flour, Expeller Pressed Canola Oil, Whole Grain Sorghum Flour, Contains 2% or less of: Xanthan Gum, Tapioca Maltodextrin, Egg Whites, Yeast, Baking Powder, Sea Salt, Calcium Sulfate, Enzymes
🟢 Trader Joe’s Corn Tortillas
White corn, water, lime
🟡 Trader Joe’s Gluten Free Whole Grain Bread
Water, Tapioca Starch, Potato Starch, Brown Rice Flour, Cane Sugar, Modified Tapioca Starch, Whole Grain Sorghum Flour, Whole Grain Amaranth Flour, Expeller Pressed Canola Oil, Whole Grain Teff, Xanthan Gum, Yeast, Egg Whites, Tapioca Maltodextrin, Flaxseed Meal, Sea Salt, Molasses, Calcium Sulfate, Enzymes
❌ Always Avoid
- Regular wheat-based bread — not assessed for elimination phase per Monash guidance
- Gluten Free Multigrain Bread — contains molasses; check current label for other additives
Pasta, Rice & Grains
TJ’s has an excellent GF pasta selection and their rice is top-tier. Stock up — their GF pasta is among the best value in the US.
🟢 Trader Joe’s Organic Brown Rice & Quinoa Fusilli Pasta
Organic brown rice, organic quinoa flour, water
🟢 Trader Joe’s Brown Rice Penne Pasta
Brown rice flour, water
🟢 Trader Joe’s Organic Jasmine Rice
Organic jasmine rice
🟢 Trader Joe’s Organic Brown Rice
Organic brown rice
🟢 Trader Joe’s Stone Ground White Grits
Stone ground white corn grits
🟢 Trader Joe’s Organic Polenta (Precooked)
Organic corn, water, salt
🟢 Trader Joe’s White Quinoa
White quinoa
🟢 Trader Joe’s Frozen Organic Jasmine Rice (microwaveable)
Organic parboiled jasmine rice, water, canola oil
🟢 Trader Joe’s Frozen Organic Brown Rice (microwaveable)
Organic parboiled brown rice, water, canola oil
❌ Always Avoid
- Regular wheat pasta — not assessed for elimination phase
- Egg Fettuccine — contains wheat; assess for reintroduction only
Breakfast Cereals & Oats
All plain oats are low FODMAP at the right serving size. Avoid any granola with honey, high fructose corn syrup, or chicory root.
🟢 Trader Joe’s Organic Corn Flakes
Organic milled corn, organic evaporated cane juice, sea salt, organic barley malt extract, soy lecithin (emulsifier), vitamins and minerals
🟢 Trader Joe’s Unsweetened Instant Oatmeal
Whole grain oat flakes, flax seeds, chia seeds, quinoa, amaranth
🟢 Trader Joe’s Rolled Oats (plain)
Whole grain rolled oats
🟡 Trader Joe’s Oats & Flax Instant Oatmeal
Whole grain oats, flax seeds, cane sugar, natural flavors
🟡 Trader Joe’s Maple Brown Sugar Instant Oatmeal
Whole grain oats, cane sugar, brown sugar, natural maple flavor, sea salt, natural flavors
🟡 Trader Joe’s Pecan Praline Granola
Oats, pecans, brown sugar, canola oil, cane sugar, molasses, natural flavors, sea salt, cinnamon
❌ Always Avoid
- Any granola with honey or apple juice concentrate — auto-reject
- High-fiber cereals with inulin/chicory root — appear in some TJ’s offerings; check label
Snacks & Chips
TJ’s snack aisle is a gold mine for simple, clean-ingredient options. When in doubt, reach for chips that have only potato/corn + oil + salt.
🟢 Trader Joe’s Kettle Cooked Olive Oil Potato Chips
Potatoes, olive oil, sea salt
🟢 Trader Joe’s Kettle Cooked Rosemary & Sea Salt Potato Chips
Potatoes, sunflower oil, sea salt, rosemary extract
🟢 Trader Joe’s Organic Popcorn with Organic Extra Virgin Olive Oil
Organic popcorn, organic extra virgin olive oil, sea salt
🟢 Trader Joe’s Giant Peruvian Inca Corn
Giant white corn (roasted), sunflower oil, sea salt
🟢 Trader Joe’s Organic Yellow Popcorn Kernels
Organic yellow popcorn
🟡 Trader Joe’s Savory Thin Mini Rice Crackers with Tamari Soy Sauce
Stabilized rice bran with germ, white rice flour, tamari soy sauce (water, soybeans, salt), potato starch, black sesame seeds, flax seeds, cane sugar, yeast extract
🟡 Trader Joe’s Corn & Rice Elote Seasoned Tortilla Chips
Corn, rice flour, sunflower oil, sea salt, natural flavors, lime juice powder, spices
❌ Always Avoid
- Everything Bagel Seasoned Crackers — contains garlic and onion from seasoning
- Pita Chips with Sea Salt — not assessed for elimination phase (wheat base)
- Ranch Seasoned Popcorn — contains garlic and onion powder
Dairy & Alternatives
For any cheese at TJ’s, look for less than 1g of sugar per serving on the nutrition label. If it shows 0g or <1g sugar, it’s aged enough to be low lactose.
🟢 Trader Joe’s Lactose Free Milk (whole, 2%, or nonfat)
Milk, lactase enzyme, vitamin D3
🟢 Trader Joe’s Non-Dairy Almond Beverage, Original Unsweetened
Almond base (filtered water, almonds), tricalcium phosphate, sea salt, gellan gum, sunflower lecithin, locust bean gum, vitamin A palmitate, ergocalciferol (vitamin D2), dl-alpha tocopherol acetate (vitamin E)
🟢 Trader Joe’s Unexpected Cheddar Cheese
Pasteurized milk, cheese cultures, salt, microbial enzyme
🟢 Trader Joe’s Shredded Unexpected Cheddar Cheese
Cheddar Cheese (Pasteurized Milk, Cheese Cultures, Salt, Microbial Enzyme), Powdered Cellulose (Anti-Caking Agent)
🟢 Trader Joe’s Organic Canned Coconut Milk (Full Fat)
Organic coconut extract, water
🟢 Trader Joe’s Organic Cheddar Cheese Slices
Pasteurized organic milk, cheese cultures, salt, enzymes
🟢 Trader Joe’s Swiss Cheese Slices
Pasteurized milk, cheese cultures, salt, enzymes
🟢 Trader Joe’s Parmesan Cheese (wedge or shredded)
Pasteurized part-skim milk, cheese cultures, salt, enzymes
🟡 Trader Joe’s Plain Kefir
Pasteurized low-fat milk, active kefir cultures
🟡 Trader Joe’s Greek Yogurt (Plain, nonfat or whole milk)
Grade A nonfat milk, live and active cultures
🟡 Trader Joe’s Organic Tahini
Ground hulled organic sesame seeds
❌ Always Avoid
- Ricotta — fresh cheese, high lactose
- Cottage Cheese — fresh cheese, high lactose
- Regular Ice Cream — high lactose dairy
- Vanilla Soy Milk — check for inulin/chicory; many soy milks contain it
Chocolate & Candy
Stick to 70%+ dark chocolate at TJ’s — the darker it is, the less dairy and sugar, and the safer for FODMAPs. Milk chocolate bars all contain significant lactose.
🟢 Trader Joe’s 72% Cacao Dark Chocolate Chips
Dark Chocolate (Unsweetened Chocolate, Cane Sugar, Sunflower Lecithin [Emulsifier], Vanilla Extract [Water, Ethyl Alcohol, Vanilla Bean Extractives])
🟢 Trader Joe’s 72% Cacao Belgian Dark Chocolate Bar
Cocoa mass, cane sugar, cocoa butter, natural vanilla flavor
🟢 Trader Joe’s Pound Plus Dark Chocolate Bar (72%)
Cocoa mass, sugar, cocoa butter, vanilla extract
🟡 Trader Joe’s Dark Chocolate Peanut Butter Cups
Semi sweet chocolate (sugar, chocolate, cocoa butter, soy lecithin, natural flavor), Peanut butter (peanuts), Sugar, Palm kernel oil, Lactose, Salt, Palm oil, Soy lecithin (emulsifier)
❌ Always Avoid
- Milk chocolate bars — high lactose
- Sugar-free confections with sorbitol or maltitol
- Green Tea Mints — contain honey granules
Cookies & Biscuits
TJ’s regular Joe-Joe’s contain wheat. Stick to the GF version during elimination phase — both versions are garlic/onion-free.
🟢 Trader Joe’s Gluten Free Joe-Joe’s (Chocolate Vanilla Creme Cookies)
Sugar, Palm Oil, Rice Flour, Tapioca Starch, Cocoa Processed With Alkali, Canola Oil, Oat Flour, Cornstarch, Invert Sugar Syrup, Semisweet Chocolate, Xanthan Gum, Baking Soda, Ground Vanilla Beans, Natural Vanilla Flavor, Ammonium Bicarbonate (leavening), Soy Lecithin (emulsifier), Sea Salt
🟡 Trader Joe’s Dark Chocolate Chunk Cookies (GF)
Semisweet chocolate chunks (sugar, unsweetened chocolate, cocoa butter, dextrose, soy lecithin), Palm oil, brown sugar, potato starch, sugar, tapioca starch, water, rice flour, invert sugar syrup, eggs, natural flavor, sea salt, baking soda, guar gum, xanthan gum
❌ Always Avoid
- Regular Joe-Joe’s — wheat based; not assessed for elimination phase
- Any cookie with honey or HFCS
Ice Cream & Frozen Treats
TJ’s regular ice cream is lactose-heavy. Your best bets in the frozen treat section are the fruit-based bars and the frozen banana bites.
🟡 Trader Joe’s Gone Bananas! Dark Chocolate Covered Banana Slices
Banana, Dark Chocolate (cane sugar, cocoa butter, cocoa mass, cocoa powder, soy lecithin, skim milk powder, natural vanilla flavor), Coconut Oil
🟡 Trader Joe’s Frozen Fruit Frenzy Bars (Raspberry Lemon / Strawberry)
Fruit puree (raspberries, strawberries), water, cane sugar, lemon juice concentrate, citric acid
🟡 Trader Joe’s Frozen Lime Fruit Floes (Popsicles)
Water, cane sugar, lime juice concentrate, citric acid, lime oil
❌ Always Avoid
- Regular Ice Cream — high lactose
- Frozen Mango bars — mango is high FODMAP (excess fructose)
- Any bar containing apple juice or apple puree — auto-reject
Frozen Foods & Meals
The Kale Gnocchi is TJ’s most impressive FODMAP-friendly frozen meal. Plain frozen proteins are always safe — skip the marinated versions.
🟢 Trader Joe’s Shredded Potato Hash Browns
Potatoes, Dextrose (corn derived)
🟢 Trader Joe’s Hash Brown Potato Patties
Potatoes, oil, salt
🟢 Trader Joe’s Handcut Potato Fries (frozen)
Potatoes, canola oil, sea salt
🟢 Trader Joe’s Frozen Shelled Edamame
Edamame (soybeans)
🟢 Trader Joe’s Frozen Organic Carrot Spirals
Organic carrots
🟢 Trader Joe’s Frozen Organic Green Beans
Organic green beans
🟢 Trader Joe’s Frozen Organic Corn (cut)
Organic sweet corn
🟢 Trader Joe’s Frozen Kale Gnocchi
Potato, kale, potato starch, extra virgin olive oil, sea salt
🟢 Trader Joe’s Broccoli & Kale Pizza Crust
Broccoli, kale, part-skim mozzarella cheese (pasteurized milk, cheese cultures, salt, enzymes), egg whites, tapioca starch, sea salt
🟢 Trader Joe’s Frozen Salmon Fillets (plain, no marinade)
Atlantic salmon
🟢 Trader Joe’s Grass Fed Angus Beef Burgers (plain)
Ground beef
🟢 Trader Joe’s Frozen Turkey Burgers
Ground turkey
🟡 Trader Joe’s All Natural Fully Cooked Maple Chicken Breakfast Sausage
Chicken, Maple Syrup, Brown Sugar, Seasoning (Salt, Spices & Paprika), Vinegar, Caramelized Sugar
❌ Always Avoid
- Frozen Sweet Corn Tamales (Handcrafted) — contains diced onion and minced garlic
- Chicken Tikka Masala — contains garlic and onion
- Palak Paneer — contains garlic and onion
- Beef Tamales — contains onion, garlic
- Korean Style Beef Short Ribs — contains onion, garlic in marinade
Canned Goods
TJ’s has excellent plain canned tomatoes. Combine with garlic-infused olive oil, fresh herbs, and one of their GF pastas for a near-perfect low FODMAP meal.
🟢 Trader Joe’s Organic Diced Tomatoes, No Salt Added
Organic tomatoes, organic tomato juice, citric acid, calcium chloride
🟢 Trader Joe’s Diced & Fire Roasted Organic Tomatoes
Organic fire roasted tomatoes, organic tomato juice, organic vinegar, sea salt, citric acid, calcium chloride
🟢 Trader Joe’s Diced & Fire Roasted Organic Tomatoes with Green Chiles
Organic fire roasted tomatoes, organic tomato juice, organic green chili peppers, organic vinegar, sea salt, citric acid, calcium chloride
🟢 Trader Joe’s Solid White Albacore Tuna in Water, No Salt Added
Albacore tuna, water
🟢 Trader Joe’s Solid White Albacore Tuna in Water, Sea Salt Added
Albacore tuna, water, sea salt
🟢 Trader Joe’s Canned Wild Alaskan Pink Salmon
Salmon, water
🟢 Trader Joe’s Wild Skipjack Light Tuna in Water
Light tuna (skipjack), water, sea salt
🟢 Trader Joe’s Canned Pumpkin (100% Pure)
Pumpkin
🟡 Trader Joe’s Organic Garbanzo Beans (Chickpeas), Canned
Organic garbanzo beans, water, sea salt
🟡 Trader Joe’s Organic Canned Lentils
Organic lentils, water, sea salt
❌ Always Avoid
- Organic Chicken Broth (all versions) — contains onion powder
- Vegetable Broth — contains onion and garlic
- Canned Black Beans at standard serving — moderate/high FODMAP; yellow at ¼ cup only
Soup
TJ’s soup selection is heavily garlic/onion-dependent. Almost all their carton soups contain onion, garlic, or leek. Always read labels before purchasing any soup.
🟡 Trader Joe’s Organic Tomato & Roasted Red Pepper Soup
Tomatoes, roasted red peppers, water, olive oil, cream, sea salt, basil, black pepper, citric acid
❌ Always Avoid
- Organic Creamy Tomato Soup (carton) — contains onion
- Roasted Tomato Basil Soup — contains onion
- Butternut Squash Soup — contains onion
- Chicken Tortilla Soup — contains onion and garlic
- Minestrone Soup — contains onion and garlic
Tea & Coffee
TJ’s coffee and tea selection is excellent for FODMAP folks — plain coffee and single-herb teas are inherently safe. Just don’t add honey to your mug.
🟢 Trader Joe’s Organic Peppermint Herbal Tea
Organic peppermint
🟢 Trader Joe’s Peppermint Herbal Tea (standard)
Peppermint leaves
🟢 Trader Joe’s Organic Moroccan Mint Green Tea
Organic green tea, organic peppermint
🟢 Trader Joe’s French Roast Cold Brew Coffee Concentrate
100% Arabica coffee (French roast), water
🟢 Trader Joe’s Ground Coffee (various single-origin roasts)
100% Arabica coffee
🟢 Trader Joe’s Ginger Turmeric Herbal Tea
Ginger root, turmeric root, licorice root, black pepper
❌ Always Avoid
- Green Tea Mints — contain honey
- Chai or spiced latte blends — often contain honey or natural flavors
- Pumpkin Spice Cold Brew — check label for natural flavors; verify botanicals only
Juice & Drinks
Avoid anything with apple juice concentrate or high fructose corn syrup. Stick to pure fruit juices from low FODMAP fruits (citrus, cranberry) or vegetable juices.
🟢 Trader Joe’s Tart Cranberry Juice (100%)
Cranberry juice
🟢 Trader Joe’s Carrot Juice
Carrot juice
🟢 Trader Joe’s Organic Carrot Turmeric Juice Blend
Organic carrot juice, organic turmeric juice, organic lemon juice
🟢 Trader Joe’s Mighty Turmeric Juice Shot
Lemon juice, turmeric, ginger, black pepper
🟢 Trader Joe’s No Joke Ginger Juice Shot
Ginger juice, lemon juice, water, cane sugar, cayenne
🟡 Trader Joe’s 100% Orange Juice, No Pulp
Orange juice
❌ Always Avoid
- Any juice with apple juice concentrate — auto-reject
- Pear Juice or pear-based blends — pear is high FODMAP
- Mango Juice — mango is high FODMAP
Butter & Margarine
All plain butters at TJ’s are safe. The only thing to watch is flavored compound butters — check if they contain garlic, onion, or honey.
🟢 Trader Joe’s Salted Butter Quarters
Cream (pasteurized), salt
🟢 Trader Joe’s Organic Unsalted Butter
Pasteurized organic cream
🟢 Trader Joe’s Whipped Butter
Pasteurized cream, water
🟡 Trader Joe’s Maple Butter (seasonal)
Butter (cream), pure maple syrup
❌ Always Avoid
- Cream Cheese — fresh dairy, higher lactose; yellow at 2 tbsp max
- Chive & Onion Cream Cheese — contains onion
Fresh Meat, Fish & Eggs
All plain, unprocessed meats, fish, and eggs are FODMAP-free. The danger zone is anything pre-seasoned, marinated, or flavored — always check labels on those products.
🟢 Trader Joe’s Organic Free Range Boneless Skinless Chicken Breasts
Organic chicken
🟢 Trader Joe’s Natural Ground Beef (80/20 or 90/10)
Ground beef
🟢 Trader Joe’s Wild Caught Salmon Fillets
Atlantic salmon
🟢 Trader Joe’s Cage Free Eggs
Eggs
🟢 Trader Joe’s Wild Caught Ahi Tuna Steaks
Yellowfin tuna
🟢 Trader Joe’s Uncured Turkey Bacon
Turkey, water, sea salt, cane sugar, celery juice powder, black pepper
🟢 Trader Joe’s Sliced Roast Turkey Breast (plain deli)
Turkey breast, water, sea salt, black pepper, sage
🟢 Trader Joe’s Sliced Prosciutto
Pork, sea salt
🟢 Trader Joe’s Oven Roasted Turkey Breast (refrigerated)
Turkey breast, water, sea salt, black pepper, sage
🟢 Trader Joe’s Firm Tofu
Water, soybeans, calcium sulfate, magnesium chloride (nigari)
❌ Always Avoid
- Delicatessen Sliced Roasted Turkey Breast — contains garlic powder and onion powder
- Teriyaki Chicken — contains garlic and onion
- Lemon Chicken — some versions contain garlic; always check label
- Seasoned Chicken Thighs — check for garlic/onion in seasoning
Fresh Fruit & Vegetables
All plain fruits and vegetables are free of added FODMAPs — the FODMAP content is inherent to the food and serving-size dependent. TJ’s produce stands out for its pre-prepped options.
🟢 Low FODMAP Fruits at TJ’s
- Strawberries — safe at 10 medium
- Blueberries — safe at ¼ cup / 40g
- Raspberries — safe at 30 berries / 60g
- Cantaloupe / Rock melon — safe at ½ cup diced
- Pineapple — safe at 1 cup / 140g
- Kiwi — safe at 2 kiwis
- Oranges — safe at 1 medium
- Lemons and limes — freely (juice/zest are FODMAP-safe)
- Grapes — safe at 1 cup
- Unripe bananas — safe; ripe bananas moderate at 1 medium
- Clementines — safe at 2 small
🟢 Low FODMAP Vegetables at TJ’s
- Carrots — safe at ½ cup
- Zucchini/Courgette — safe at ¼ cup
- Baby bok choy — safe at 1 cup
- Red, yellow, orange bell peppers — safe at ¼ cup
- Baby spinach — safe at 2–3 cups
- Kale — safe at 1 cup
- Broccoli florets — safe at ½ cup per Monash
- Cucumbers — safe at ½ cup sliced
- Tomatoes — safe at 1 medium
- Green beans — safe at 1 cup
- Eggplant/Aubergine — safe at ¼ cup
- Fennel — safe at ½ cup sliced
- Lettuce/Salad leaves — freely
- Radishes, Shishito peppers, Bean sprouts, Jicama sticks — all safe
- Green onion/scallion TOPS ONLY — the green tops are FODMAP-free; the white bulb is high FODMAP
❌ Always Avoid
- Garlic — always red
- Onion (white, yellow, brown, red) — always red
- Leeks — high FODMAP
- Asparagus — high FODMAP (fructans and polyols)
- Cauliflower — moderate at standard serving; avoid during strict elimination
- Mushrooms — HIGH FODMAP; avoid all forms
- Artichoke — auto-reject (very high FODMAP)
- Avocado at standard serving — limit to ⅛ avocado due to sorbitol
Bars & Portable Snacks
TJ’s doesn’t carry a large dedicated bar section. For reliable low FODMAP bars, look for GoMacro. Avoid anything with chicory root (common in Quest/Kind/RX Bars).
🟡 GoMacro MacroBar — Sunflower Butter + Chocolate (sold at TJ’s)
Organic brown rice syrup, organic oats, organic semisweet chocolate chips (organic cane sugar, organic unsweetened chocolate, organic cocoa butter), organic sunflower seed butter (sunflower seeds), organic puffed brown rice, sea salt
🟡 GoMacro MacroBar — Coconut + Almond Butter + Chocolate Chips (sold at TJ’s)
Organic brown rice syrup, organic oats, organic almonds, organic coconut, organic semisweet chocolate chips, organic almond butter, sea salt
🟡 Enjoy Life Protein Bites (carried at some TJ’s locations)
Certified gluten-free oats, chocolate, sunflower seeds, seeds (verify in-store for complete seed list)
❌ Always Avoid
- Most protein bars — contain chicory root / inulin (auto-reject)
- Bars containing apple or mango — high FODMAP fruits
- Any bar with honey — auto-reject
Deli & Grab-and-Go
Grab prosciutto, sliced turkey (plain version), aged cheese, and olives for an instant low FODMAP cheese plate. The deli counter at TJ’s is simple and mostly safe.
🟢 Trader Joe’s Sliced Prosciutto
Pork, sea salt
🟢 Trader Joe’s Sliced Parmesan Cheese
Pasteurized milk, cheese cultures, salt, enzymes
🟡 Trader Joe’s Hard Salami
Pork, salt, wine, spices, natural flavors, sodium nitrite
🟡 Trader Joe’s Mini Babybel Cheese (wheels)
Pasteurized milk, cheese cultures, salt, enzymes
❌ Always Avoid
- Hummus — contains garlic
- Chocolate Hummus — contains garlic (yes, even the chocolate version)
- Tzatziki — contains garlic
Coffee Creamers
Dairy creamers at TJ’s contain lactose. The plant-based options are safer for strict elimination. Alternatively, use a splash of lactose-free whole milk in coffee.
🟡 Trader Joe’s Organic Coconut Creamer (liquid)
Organic coconut cream, organic cane sugar, water
🟡 Trader Joe’s Almond Milk Creamer
Almond milk (water, almonds), coconut cream, cane sugar, sunflower lecithin
❌ Always Avoid
- Regular dairy creamer — significant lactose
- Flavored creamers (hazelnut, vanilla) — often contain HFCS or undisclosed natural flavors
Jams & Preserves
All of TJ’s jam/preserve options with simple fruit + sugar + pectin are safe at 1–2 tbsp. Avoid anything with apple juice concentrate or HFCS.
🟡 Trader Joe’s Organic Strawberry Preserves
Organic strawberries, organic cane sugar, fruit pectin, citric acid
🟡 Trader Joe’s Organic Blueberry Preserves
Organic blueberries, organic cane sugar, fruit pectin, citric acid
🟡 Trader Joe’s Organic Raspberry Jam
Organic raspberries, organic cane sugar, fruit pectin, citric acid
❌ Always Avoid
- Apricot or Peach jams — apricot and peach are high FODMAP
- Any preserve with apple juice concentrate — auto-reject
Seeds & Nutritional Boosts
Seeds are a fantastic low FODMAP way to add nutrition and texture. Sprinkle freely on oatmeal, salads, and rice bowls.
🟢 Trader Joe’s Hemp Seeds (Hulled)
Hulled hemp seeds
🟢 Trader Joe’s Chia Seeds
Chia seeds
🟢 Trader Joe’s Flax Seeds (Ground)
Ground flaxseed
🟢 Trader Joe’s Nutritional Yeast
Nutritional yeast, niacin, pyridoxine hydrochloride, riboflavin, thiamine hydrochloride, folic acid, vitamin B12
🟢 Trader Joe’s Raw Pumpkin Seeds (Pepitas)
Pumpkin seeds
🟢 Trader Joe’s Sesame Seeds
Sesame seeds
Fresh Prepared Foods
TJ’s refrigerated prepared section requires extra label vigilance — similar product names can have very different ingredient lists.
🟢 Trader Joe’s Oven Roasted Turkey Breast (refrigerated)
Turkey breast, water, sea salt, black pepper, sage
🟢 Trader Joe’s Firm Tofu
Water, soybeans, calcium sulfate, magnesium chloride (nigari)
🟢 Trader Joe’s Sliced Roast Turkey Breast (deli, plain version)
Turkey breast, water, sea salt, black pepper, sage
🟡 Trader Joe’s Smoked Turkey Breast (refrigerated deli)
Turkey breast, water, sea salt, spices
⚠️ Look-alike Warning: Delicatessen Sliced Roasted Turkey Breast
Contains: garlic powder, onion powder — avoid this version entirely.
Note: TJ’s carries multiple turkey breast products with similar names. Read the label every time.
Summary by Category
| Category | 🟢 Green | 🟡 Yellow | Total Safe |
|---|---|---|---|
| 1. Seasonings & Spices | 2 | 1 | 3 |
| 2. Sauces & Condiments | 5 | 2 | 7 |
| 3. Spreads | 2 | 2 | 4 |
| 4. Bread & Bakery | 2 | 1 | 3 |
| 5. Pasta, Rice & Grains | 9 | 0 | 9 |
| 6. Breakfast Cereals & Oats | 3 | 3 | 6 |
| 7. Snacks & Chips | 5 | 2 | 7 |
| 8. Dairy & Alternatives | 8 | 3 | 11 |
| 9. Chocolate & Candy | 3 | 1 | 4 |
| 10. Cookies & Biscuits | 1 | 1 | 2 |
| 11. Ice Cream & Frozen Treats | 0 | 3 | 3 |
| 12. Frozen Foods & Meals | 12 | 1 | 13 |
| 13. Canned Goods | 8 | 2 | 10 |
| 14. Soup | 0 | 1 | 1 |
| 15. Tea & Coffee | 8 | 0 | 8 |
| 16. Juice & Drinks | 5 | 1 | 6 |
| 17. Butter & Margarine | 4 | 1 | 5 |
| 18. Fresh Meat, Fish & Eggs | 10 | 0 | 10 |
| 19. Fresh Fruit & Vegetables | 20+ | — | 20+ |
| 20. Bars & Portable Snacks | 0 | 3 | 3 |
| 21. Deli & Grab-and-Go | 2 | 2 | 4 |
| 22. Coffee Creamers | 0 | 2 | 2 |
| 23. Jams & Preserves | 0 | 3 | 3 |
| 24. Seeds & Nutritional Boosts | 6 | 0 | 6 |
| 25. Fresh Prepared Foods | 3 | 1 | 4 |
| TOTAL | ~125 | ~39 | ~164 packaged + 20+ produce |
- The Chile Lime Seasoning is your best friend — no garlic, no onion.
- The Furikake is a cheat code — sesame, nori, salt, kelp. Zero FODMAPs.
- Coconut Aminos replaces soy sauce and teriyaki. Two ingredients, umami magic.
- Their GF bread and GF pasta are genuinely good — better than most supermarket GF options.
- Pure maple syrup is your safe sweetener. Never honey, never agave.
- Plain frozen proteins (salmon fillets, beef burgers) are FODMAP-free — skip the marinated versions.
- Their aged cheeses (Unexpected Cheddar especially) are low lactose — check <1g sugar per serving on the label.
- Olive oil kettle chips: three ingredients, zero regret.
- Read every deli meat label individually — TJ’s has both safe and unsafe versions with similar names.
- Seeds are a TJ’s strength — stock hemp, chia, flax, pumpkin seeds freely.