We read 415 ingredient lists at Walmart so you don’t have to
Every product below has been screened against publicly available Monash University FODMAP research
📖 How to use this guide
Every product in this guide has been individually screened by comparing its ingredients against published FODMAP cutoff values from Monash University research.
Products are colour-coded:
GREEN — Safe during the elimination phase
YELLOW — Safe, but watch your serving size
RED — Contains known FODMAP triggers, avoid during elimination
Use the “↑ Back to top” link at the end of each section to return to the contents.
ℹ️ About this guide — methodology, sources & important notes
How products are screened: Each product is assessed by comparing its full ingredient list (sourced from walmart.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 walmart.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. If you find an ingredient discrepancy, please let us know.
Product availability: Products and pricing vary by Walmart location. Some items may be available online only, out of stock, or discontinued at your local store. URLs link to walmart.com product pages which may change over time.
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.
📋 Contents
Tap a category below to skip to that section.
Sauces & Condiments
Sauces and condiments are where the low FODMAP diet gets tricky. They’re small by volume but huge in flavour, and that flavour usually comes from garlic and onion.
GREEN — Safe Products
Hunt’s Diced Tomatoes, 14.5 oz
Diced Tomatoes, Tomato Juice, less than 2% of: Salt, Citric Acid, Calcium Chloride
Great Value Petite Diced Tomatoes in Tomato Juice
Tomatoes, Tomato Juice, Salt, Calcium Chloride, Citric Acid
Great Value Crushed Tomatoes with Tomato Puree
Tomatoes, Tomato Puree, Sea Salt, Citric Acid
Muir Glen Organic Whole Peeled Canned Tomatoes, 28 oz
Organic Whole Tomatoes, Organic Tomato Juice, Sea Salt, Citric Acid, Calcium Chloride
Muir Glen Organic Fire Roasted Diced Tomatoes, 14.5 oz
Organic Fire Roasted Diced Tomatoes, Organic Tomato Juice, Citric Acid, Sea Salt, Calcium Chloride
Tuttorosso Italian Diced Tomatoes, 28 oz
Tomatoes, Tomato Juice, Less Than 2% Of: Salt, Calcium Chloride, Citric Acid
Tuttorosso Crushed Tomatoes with Basil, 28 oz
Crushed Tomatoes (Water, Concentrated Crushed Tomatoes from Vine-Ripened Tomatoes), Less than 2% of: Salt, Basil, Citric Acid
Great Value Yellow Mustard, 20 oz
Distilled Vinegar, Water, Mustard Seed, Salt, Turmeric (Color), Paprika (Color)
San-J Japanese Tamari Gluten Free Soy Sauce, 20 fl oz
Water, Soybeans, Salt, Alcohol (to preserve freshness)
Great Value Distilled White Vinegar, 32 fl oz
White Distilled Vinegar (diluted with water to 5% acidity)
Great Value Apple Cider Vinegar, 32 fl oz
Apple Cider Vinegar, diluted with water to 5% acidity
Marukan Seasoned Gourmet Rice Vinegar, 12 fl oz
Rice Vinegar (Water, Rice), Sugar, Salt
Nakano Natural Mild Rice Vinegar, 12 oz
Rice Vinegar (Water, Rice) — brewed from rice with no added salt or sugar
Rao’s Homemade Sensitive Formula Marinara Sauce, 24 oz
Italian Whole Peeled Tomatoes, Olive Oil, Carrots, Salt, Celery, Basil
Louisiana Brand Original Hot Sauce, 12 fl oz
Aged Peppers (Cayenne), Distilled Vinegar, Salt
Crystal Hot Sauce Original, 6 oz
Aged Red Cayenne Peppers, Distilled Vinegar, Salt
Great Value Refined Avocado Oil, 25.5 fl oz
Refined Avocado Oil (100% Pure Avocado Oil)
Spectrum Naturals Organic Refined Coconut Oil, 14 fl oz
Organic Refined Coconut Oil (100% pure coconut oil, expeller pressed)
Hellmann’s Real Mayonnaise, 30 fl oz
Canola Oil, Water, Egg Yolks, Soybean Oil, Vinegar, Salt, Sugar, Lemon Juice Concentrate, Natural Flavors, Calcium Disodium EDTA
YELLOW — Safe With a Note
[Any of the GREEN tomato pastes above]
Grey Poupon Dijon Mustard, 8 oz
Distilled White Vinegar, Mustard Seed, Water, Salt, White Wine, Citric Acid, Tartaric Acid, Fruit Pectin, Sugar, Spices
Grey Poupon Country Dijon (Coarse Ground), 8 oz
Distilled White Vinegar, Water, Mustard Seed, Salt, White Wine, Fruit Pectin, Citric Acid, Tartaric Acid, Sugar, Spices
Heinz Yellow Mustard, 8 oz
Distilled White Vinegar, Mustard Seed, Water, Salt, Turmeric, Natural Flavor and Spices
La Choy All-Purpose Soy Sauce, 15 fl oz
Water, Hydrolyzed Soy Protein, Salt, Corn Syrup, Caramel Color, Potassium Sorbate (Preservative)
Great Value Balsamic Vinegar of Modena, 16.9 fl oz
Wine Vinegar, Concentrated Grape Must, Cooked Grape Must, Caramel
Duke’s Real Mayonnaise, 64 oz
Soybean Oil, Egg Yolks, Water, Distilled and Cider Vinegar, Salt, Oleoresin Paprika, Natural Flavors, Calcium Disodium EDTA added to protect flavor
Great Value Mayonnaise, 30 fl oz
Soybean Oil, Water, Whole Eggs, Egg Yolks, Vinegar, Contains 2% or Less of: Salt, Sugar, Lemon Juice Concentrate, Calcium Disodium EDTA (to protect flavor), Natural Flavors, Oleoresin Paprika
Prego 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
Pacific Foods Organic Unsalted Chicken Bone Broth
Organic Chicken Bone Broth, Organic Apple Cider Vinegar
🔴 RED — Common Products to Avoid
- RED — Avoid List
- Contadina Tomato Paste with Roasted Garlic — contains dehydrated roasted garlic, garlic powder
- Contadina Canned Tomato Paste with Italian Herbs — contains HFCS, garlic powder, dried onion
- Hunt’s Diced Tomatoes with Basil, Garlic and Oregano — contains garlic powder
- Hunt’s Fire Roasted Diced Tomatoes with Garlic — contains crushed garlic, dried garlic
- French’s Classic Yellow Mustard — contains garlic powder
- Heinz Tomato Ketchup — contains HFCS, onion powder
- Heinz Simply Tomato Ketchup — contains onion powder
- Hunt’s 100% Natural Tomato Ketchup — contains onion powder, garlic powder
- Great Value Tomato Ketchup (24 oz) — contains HFCS, onion powder
- Great Value Tomato Ketchup (64 oz) — contains HFCS, onion powder
- Rao’s Homemade Marinara (classic) — contains onions, garlic
- Prego Traditional Pasta Sauce — contains dried onions, dried garlic, onion extract, garlic extract
- Barilla Classic Marinara Sauce — contains garlic puree, onions
- Newman’s Own Marinara Pasta Sauce — contains onions, garlic
- Classico Tomato & Basil Pasta Sauce — contains onions, garlic
- Great Value Marinara Pasta Sauce — contains dehydrated onion, dehydrated garlic
- Ragu Old World Style Marinara Pasta Sauce — contains dried onions
- Swanson 100% Natural Chicken Broth — contains onions (mirepoix)
- Swanson Vegetable Broth — contains onions (mirepoix), onion stock, dehydrated onions, dehydrated garlic
- Pacific Foods Organic Free Range Chicken Broth — contains organic onion powder
- Kitchen Basics Unsalted Chicken Stock — contains onion (vegetable stock concentrate); some versions also contain honey
- Great Value Chicken Broth — contains onion juice concentrate
- College Inn Unsalted Chicken Stock — contains onion (vegetable stock), onion powder
- Frank’s RedHot Original Cayenne Pepper Hot Sauce — contains garlic powder
- Cholula Original Hot Sauce — contains garlic powder, unspecified spices
- Huy Fong Sriracha Hot Chili Sauce — contains garlic
- Sweet Baby Ray’s Original Barbecue Sauce — contains HFCS, garlic (dried), spices
- Stubb’s Original Legendary Bar-B-Q Sauce — contains onion, garlic
- Great Value Original Barbecue Sauce — contains HFCS, dried garlic, dried onion
- KC Masterpiece Original Barbecue Sauce — contains HFCS, onion, garlic
- Kraft Zesty Italian Dressing — contains garlic (dried), onions (dried)
- Ken’s Steakhouse Zesty Italian Dressing — contains garlic, onion (both dried and fresh)
- Wish-Bone Italian Salad Dressing — contains garlic (dried), onion (dried)
- Newman’s Own Sweet Balsamic Vinaigrette — contains garlic, onion puree
- Newman’s Own Olive Oil & Vinegar Salad Dressing — contains onion, garlic
- Primal Kitchen Caesar Dressing & Marinade — contains garlic, mushroom extract
- Great Value Classic Ranch Dressing & Dip — contains dried garlic, dried onion
- Hidden Valley Original Ranch Dressing — contains garlic (dried), onion (dried)
- Lea & Perrins The Original Worcestershire Sauce — contains onions, garlic
- Great Value Worcestershire Sauce — contains onions, garlic, HFCS
Bread & Bakery
Most commercial bread contains wheat (a fructan source), but Monash confirms wheat-based bread is low FODMAP at 1 slice. Sourdough is even better thanks to fermentation. GF doesn’t always mean low FODMAP — watch for agave, honey, and inulin.
GREEN — Safe Products
Udi’s Gluten Free Delicious Soft White Sandwich Bread, 12 oz
Water, Pea Starch, Modified Tapioca Starch, Rice Starch, Canola Oil, Rice Flour, Sorghum Flour, Tapioca Starch, Invert Cane Syrup, Dried Egg Whites, Cane Sugar, Less Than 2% Of: Salt, Modified Cellulose, Apple Cider Vinegar, Yeast, Cultured Brown Rice, Guar Gum, Xanthan Gum, Enzymes
Franz Gluten Free Sourdough Deli Style Bread, 14 oz
Water, Brown Rice Flour, Tapioca Starch, Tapioca Syrup, Cultured Rice Flour, High Oleic Safflower Oil, Potato Starch, Corn Starch, Xanthan Gum, Contains 2% or Less: Sunflower Lecithin, Salt, Yeast, Enzymes
Mission Authentic Super Soft Yellow Corn Tortillas, 30 Count (27.5 oz)
Yellow corn masa flour, water, contains 2% or less of: cellulose gum, guar gum, folic acid, and propionic acid, benzoic acid and phosphoric acid (to maintain freshness)
Mission Ready Cook Soft White Corn Tortillas, 30 Count (27.5 oz)
Corn masa flour, water, contains 2% or less of: cellulose gum, guar gum, folic acid, and propionic acid, benzoic acid and phosphoric acid (to maintain freshness)
Great Value Corn Tortilla, 30 Count
Degeminated Yellow Cornmeal (Cornmeal, Ferrous Sulfate, Folic Acid), Water, Vegetable Oil (Soybean and/or Canola), Salt, Calcium Hydroxide, Cellulose Gum, Sodium Benzoate (to maintain freshness)
La Banderita Yellow Corn Tortillas, 30 Count (24.9 oz)
Water, Whole Grain Corn, contains 2% or less of the following: Glycerin, Preservatives (Propionic acid, Sorbic acid, Benzoic acid, Fumaric acid, Sodium hydroxide), Xanthan gum, Folic acid
Siete Grain Free Cassava Flour Tortillas, 7 oz (8 Count)
Cassava Flour, Water, Coconut Flour, Coconut Oil, Apple Cider Vinegar, Sea Salt, Xanthan Gum
Canyon Bakehouse Gluten Free Burger Buns, 4 Count (12 oz)
Water, Brown Rice Flour, Tapioca Flour, Potato Starch, Cane Sugar, Cultured Brown Rice Flour, Expeller Pressed Canola Oil, contains 2% or less of each of the following: Egg Whites, Xanthan Gum, Yeast, Sea Salt, Baking Powder (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Potato Flour, Monocalcium Phosphate), Eggs, Enzymes
Quaker Rice Cakes, Lightly Salted (4.47 oz)
Brown rice, rice flour, expeller-pressed canola oil, salt
Lundberg Family Farms Organic Brown Rice Cakes, Lightly Salted (8.5 oz)
Regenerative Organic Certified® whole grain brown rice, sea salt
Mary’s Gone Crackers Original Crackers (6.5 oz)
Organic short grain brown rice, organic whole quinoa, organic brown flax seeds, organic brown sesame seeds, filtered water, organic wheat-free low sodium tamari (water, whole organic soybeans, salt, organic alcohol), sea salt
Mission Yellow Corn Round Tortilla Chips, 11 oz
Corn Masa Flour, Water, Vegetable Oil (Cottonseed, Corn, and/or Sunflower), Salt
YELLOW — Safe With a Note
Siete Grain Free Almond Flour Tortillas, 7 oz (8 Count)
Almond Flour, Tapioca Flour, Water, Sea Salt, Xanthan Gum
Glutino Gluten Free Original Crackers, 4.4 oz
Corn Starch, White Rice Flour, Palm Oil, Modified Corn Starch, Eggs, Sugar, Salt, Vegetable Fibers, Dextrose, Guar Gum, Sodium Bicarbonate, Natural Flavor, Monocalcium Phosphate
🔴 RED — Common Products to Avoid
- RED — Avoid List
- Canyon Bakehouse Gluten Free Mountain White Bread — contains organic agave syrup
- Canyon Bakehouse Gluten Free 7-Grain Sandwich Bread — contains organic agave syrup, molasses
- Schär Gluten Free Artisan Baker White Bread — contains agave syrup AND honey
- Great Value White Sandwich Bread — contains wheat flour (fructans)
- Dave’s Killer Bread 21 Whole Grains and Seeds — contains whole wheat flour (fructans)
- Nature’s Own Butterbread Sliced White Bread — contains wheat flour (fructans)
- Francisco Extra Sourdough Bread — contains wheat flour (fructans; not a long-fermented artisan sourdough)
- Sara Lee Classic White Sandwich Bread — contains wheat flour (fructans)
- Franz Organic Gold Coast Sourdough Bread — contains wheat flour (fructans)
- Mission Super Soft Flour Tortillas (Burrito Size) — contains wheat flour (fructans)
- Great Value Medium Flour Tortillas — contains wheat flour, wheat gluten (fructans)
- Great Value Hamburger Buns — contains wheat flour (fructans), HFCS
- Great Value Hot Dog Buns — contains wheat flour (fructans)
- King’s Hawaiian Original Hawaiian Sweet Rolls — contains wheat flour (fructans), honey
- Simple Mills Almond Flour Crackers Fine Ground Sea Salt — contains organic onion, organic garlic
- Great Value Saltine Crackers — contains wheat flour (fructans)
- RITZ Original Crackers — contains wheat flour (fructans), HFCS
- Triscuit Original Crackers — contains whole grain wheat (fructans)
- Wheat Thins Original — contains whole grain wheat flour (fructans), malt syrup
- Lance Captain’s Wafers Original — contains wheat flour (fructans)
- Thomas’ Original English Muffins — contains wheat flour (fructans)
- Thomas’ Plain Bagels — contains wheat flour, wheat gluten (fructans)
- Jiffy Corn Muffin Mix — contains wheat flour (fructans); first ingredient before cornmeal
- Stonefire Original Naan — contains wheat flour (fructans)
- Toufayan Classic White Pita Bread — contains wheat flour, vital wheat gluten (fructans)
- Canyon Bakehouse GF English Muffins (Honey Whole Grain) — contains honey
- Great Value Original English Muffins — contains wheat flour (fructans)
- Great Value Plain Bagels — contains wheat flour (fructans)
Breakfast Cereals & Oats
Plain oats and rice-based cereals are reliably safe. The danger is honey, HFCS, chicory root fibre (inulin), and dried fruit in granolas and ‘healthy’ options.
GREEN — Safe Products
General Mills Original Cheerios, 18 oz (Family Size)
Whole Grain Oats, Corn Starch, Sugar, Salt, Tripotassium Phosphate, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Calcium Carbonate, Iron and Zinc (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Niacinamide), Vitamin A (Palmitate), Vitamin B6 (Pyridoxine Hydrochloride), Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Vitamin D3, Vitamin B12.
General Mills Rice Chex, 18 oz (Family Size)
Whole Grain Rice, Rice, Sugar, Salt, Molasses, Vitamin E (Mixed Tocopherols) Added to Preserve Freshness. Vitamins and Minerals: Tricalcium Phosphate, Iron and Zinc (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Niacinamide), Vitamin A (Palmitate), Vitamin B6 (Pyridoxine Hydrochloride), Thiamin (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Vitamin D3, Vitamin B12.
General Mills Corn Chex, Gluten Free, 18 oz (Family Size)
Whole Grain Corn, Corn Meal, Sugar, Corn Starch, Salt, Baking Soda, Yellow Corn Flour, Brown Sugar Syrup. Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), A B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), A B Vitamin (Folic Acid), Vitamin B12, Vitamin D3.
Kellogg’s Corn Flakes, 18 oz (Family Size)
Milled Corn, Sugar, Malt Flavor, Salt. Vitamins and Minerals: Vitamin D3, Reduced Iron, Thiamin Hydrochloride (Vitamin B1), Niacinamide, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Folic Acid, Vitamin A Palmitate, Vitamin B12.
Kellogg’s Rice Krispies, 18 oz (Family Size)
Rice, Sugar, Salt, Malt Flavor. Vitamins and Minerals: Vitamin D3, Reduced Iron, Thiamin Hydrochloride (Vitamin B1), Niacinamide, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Folic Acid, Vitamin A Palmitate, Vitamin B12.
Kellogg’s Frosted Flakes Original, 10.9 oz
Milled Corn, Sugar, Malt Flavor, Contains 2% Or Less Of Salt. Vitamins And Minerals: Iron (Ferric Phosphate), Niacinamide, Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Hydrochloride), Folic Acid, Vitamin D3, Vitamin B12.
Great Value Crisp Rice, 18 oz
Rice, Sugar, Salt, Malted Barley Syrup. Vitamins and Minerals: Sodium Ascorbate (Vitamin C), Reduced Iron, Alpha Tocopherol Acetate (Vitamin E), Niacinamide, Vitamin A Palmitate, Pyridoxine Hydrochloride (Vitamin B6), Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Vitamin D3, Vitamin B12.
Barbara’s Original Puffins Cereal, 10 oz
Corn Flour, Whole Grain Oat Flour, Cane Sugar, Oat Fiber, Unsulfured Molasses, Corn Bran, Sea Salt, Baking Soda, Vitamin C (Ascorbic Acid), Tocopherols (Antioxidants to Maintain Freshness).
YELLOW — Safe With a Note
🔴 RED — Common Products to Avoid
- RED — Avoid List — Cascadian Farm Organic Oats and Honey Granola — contains honey (all Cascadian Farm granola at Walmart)
Pasta, Rice & Grains
Good news: plain pasta, rice, and most grains are low FODMAP at standard servings. Wheat pasta is safe at 1 cup cooked (Monash-tested). GF pasta gives you more flexibility on portion size.
GREEN — Safe Products
Barilla Gluten Free Spaghetti Pasta, 12 oz
Corn Flour, Rice Flour, Mono and Diglycerides
Ronzoni Gluten Free Penne, 12 oz
White Rice Flour, Brown Rice Flour, Corn Flour, Quinoa Flour, Mono and Diglycerides
Jovial 100% Organic Gluten-Free Brown Rice Spaghetti, 12 oz
Organic Brown Rice, Water
Great Value Long Grain Enriched Rice, 16 oz
Long Grain White Rice, Ferric Phosphate, Niacin, Thiamine Mononitrate, Folic Acid
Minute Instant White Rice, 14 oz
Enriched Precooked Long Grain Rice [Rice, Niacin, Iron (Ferric Orthophosphate), Thiamin (Thiamin Mononitrate), Folic Acid]
YELLOW — Safe With a Note
Banza Spaghetti Pasta from Chickpeas, 8 oz
Chickpeas, Tapioca, Pea Protein, Xanthan Gum
Great Value Organic White Quinoa, 16 oz
Organic White Quinoa
Lotus Foods Organic Millet & Brown Rice Ramen (10 oz — noodles only, no flavor packet)
🔴 RED — Common Products to Avoid
- RED — Avoid List — Knorr Rice Sides Chicken Flavor — contains onion powder (applies to the entire Knorr Rice Sides range: Chicken Broccoli, Spanish, Garlic Parmesan, Cilantro Lime, etc.)
- Maruchan Ramen Chicken Flavor (3 oz) — Contains **Dehydrated Garlic** and **Dehydrated Onion** — both auto-reject.
- Nissin Top Ramen Chicken Flavor (3 oz) — Contains **Garlic Powder** and **Onion Powder** — both auto-reject.
- Nissin Cup Noodles Original (2.4 oz) — Contains **Onion Powder**, **Garlic Powder** — both auto-reject.
- Mike’s Mighty Good Chicken Ramen (1.6 oz) — Contains **Dried Garlic**, **Dried Onion**, and **Dried Mushroom (as flavoring ingredient)** — all auto-reject.
Snacks & Chips
Potato and corn-based chips are generally safe. The risk is seasoning blends with onion/garlic powder, which rules out most flavoured varieties.
GREEN — Safe Products
Lay’s Classic Potato Chips, 8 oz
Potatoes, Vegetable Oil (Sunflower, Corn, and/or Canola Oil), and Salt
Great Value Original Potato Chips, 8 oz
Potatoes, Vegetable Oil (contains one or more of the following: Corn, Sunflower, or Canola Oil), Salt
Tostitos Original Restaurant Style Tortilla Chips, 17 oz
Corn, Vegetable Oil (Corn, Canola, and/or Sunflower Oil), and Salt
Fritos Original Corn Chips, 9.25 oz
Corn, Vegetable Oil (Corn And/Or Canola Oil), And Salt.
Cape Cod Original Kettle Cooked Potato Chips, 8 oz
Potatoes, Vegetable Oils (Canola, Sunflower And/Or Safflower), Salt.
Pringles Original Potato Crisps, 5.2 oz
Dried Potatoes, Vegetable Oil (Corn, Cottonseed, Canola, High Oleic Soybean, And/Or Sunflower), Degerminated Yellow Corn Flour, Cornstarch, Rice Flour, Maltodextrin, Mono- And Diglycerides, Salt, Wheat Starch.
Planters Lightly Salted Mixed Nuts, 15 oz
Peanuts, Almonds, Cashews, Brazil Nuts, Pecans, Peanut Oil, Sea Salt.
Great Value Lightly Salted Cocktail Peanuts, 16 oz
Peanuts, Vegetable Oil (Peanut Oil, Cottonseed Oil, Soybean Oil and/or Sunflower Oil), Sea Salt.
YELLOW — Safe With a Note
Cheetos Crunchy Original, 1 oz bags
Enriched Corn Meal (Corn Meal, Ferrous Sulfate, Niacin, Thiamin Mononitrate, Riboflavin, Folic Acid), Vegetable Oil (Corn, Canola, And/Or Sunflower Oil), Whey, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Salt, Corn Maltodextrin, Natural And Artificial Flavors, Whey Protein Concentrate, Monosodium Glutamate, Lactic Acid, Citric Acid, Artificial Color (Yellow 6).
Cheez-It Original, 12.4 oz
Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Vitamin B1 [Thiamin Mononitrate], Vitamin B2 [Riboflavin], Folic Acid), Vegetable Oil (High Oleic Soybean, Soybean, Palm, And/Or Canola Oil With TBHQ For Freshness), Cheese Made With Skim Milk (Skim Milk, Whey Protein, Salt, Cheese Cultures, Enzymes, Annatto Extract Color). Contains 2% Or Less Of: Salt, Paprika, Yeast, Paprika Extract Color, Soy Lecithin.
Great Value Butter Microwave Popcorn, 2.4 oz bags
Popcorn, Palm Oil, Salt, Natural Flavors, Rosemary Extract (to preserve freshness), Color Added, Ascorbic Acid (to preserve freshness), Butter (Cream, Salt)
Smartfood White Cheddar Popcorn, 6 oz
Popcorn, Vegetable Oil (Corn, Canola, And/Or Sunflower Oil), Natural Flavors, Whey, Maltodextrin (Made From Corn), Buttermilk, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes), Salt.
Pirate’s Booty Aged White Cheddar, 10 oz Family Size
Cornmeal, Rice Flour, Sunflower Oil And/Or Expeller Pressed Canola Oil, Cheddar Cheese (Cultured Milk, Salt, Enzymes), Whey, Buttermilk, Salt, Natural Flavor, Sea Salt, Citric Acid And Lactic Acid (For Flavor), Organic Black Pepper.
🔴 RED — Common Products to Avoid
- RED — Avoid List — KIND Bars Dark Chocolate Nuts & Sea Salt — contains chicory root fiber (inulin), honey
Dairy & Alternatives
Lactose is the FODMAP in dairy. Hard/aged cheeses (cheddar, parmesan, Swiss) are naturally low in lactose. Lactose-free milk and yogurt are safe. Regular milk and soft cheeses are not.
GREEN
Lactaid Whole Milk, 96 oz
Milk, Lactase Enzyme* and Vitamin D3. (*Ingredient Not in Regular Milk)
Great Value Lactose Free Whole Vitamin D Milk, 64 fl oz
Milk, Contains Less Than 1% of: Lactase Enzyme*, Vitamin D3. (*Ingredient Not in Regular Milk)
Fairlife Lactose Free 2% Milk, 52 fl oz
Reduced Fat Ultra-Filtered Milk, Lactase Enzyme, Vitamin A Palmitate, Vitamin D3.
So Delicious Dairy Free Unsweetened Original Organic Coconutmilk, 64 fl oz (refrigerated)
Organic Coconutmilk (Filtered Water, Organic Coconut Cream), Organic Guar Gum, Vitamin and Mineral Blend (Calcium Phosphate, Magnesium Phosphate, Calcium Carbonate, L-Selenomethionine [Selenium], Vitamin A Acetate, Vitamin D2, Zinc Oxide, Vitamin B12, Riboflavin, Folic Acid, Biotin, Pantothenic Acid), Sodium Ascorbate (to protect freshness)
Oatly The Original Oat Milk, 64 fl oz
Oat Base (Water, Oats), Contains 2% or Less of: Low Erucic Acid Rapeseed Oil, Dipotassium Phosphate, Calcium Carbonate, Tricalcium Phosphate, Sea Salt, Dicalcium Phosphate, Riboflavin, Vitamin A, Vitamin D2, Vitamin B12.
Great Value Finely Shredded Sharp Cheddar Cheese, 16 oz
Cheddar Cheese (Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto Color), Potato Starch and Powdered Cellulose added to prevent caking, Natamycin (a natural mold inhibitor).
Great Value Grated Parmesan Cheese, 8 oz Shaker
Parmesan Cheese (Pasteurized Part-Skim Milk, Cheese Culture, Salt, Enzymes), Powdered Cellulose Added to Prevent Caking, Potassium Sorbate (Preservative)
Babybel Original Mini Cheese, 12-count
Pasteurized Cultured Milk, Salt, Microbial Enzymes.
Sargento Natural String Cheese (Mozzarella), 12-count
Pasteurized Milk, Cheese Culture, Salt, Enzymes.
So Delicious Dairy Free Unsweetened Plain Coconut Milk Yogurt Alternative (24 oz)
Organic Coconut Milk (Filtered Water, Organic Coconut Cream), Contains 2% or Less of: Calcium Phosphate, Live and Active Cultures, Vitamin D2, Vitamin B12.
Sargento Natural String Cheese Snacks
Pasteurized Milk, Cheese Culture, Salt, Enzymes.
YELLOW
Silk Original Unsweetened Almond Milk, 64 fl oz
Almondmilk (Water, Almonds), Contains 2% or Less of: Vitamin and Mineral Blend (Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2, Vitamin B12), Sea Salt, Gellan Gum, Sunflower Oil, Ascorbic Acid (Vitamin C to Protect Freshness), Natural Flavor
Great Value Unsalted Butter, 16 oz
Pasteurized Cream (from milk), Natural Flavors.
Green Valley Creamery Lactose Free Organic Vanilla Yogurt, 24 oz
Organic Pasteurized Lowfat Milk, Organic Vanilla Flavor (Organic Cane Sugar, Water, Organic Vanilla Flavor with Other Natural Flavors, Organic Vanilla Extract, Organic Vanilla Bean, Organic Guar Gum, Organic Lemon Juice Concentrate), Lactase Enzyme, Pectin, Live and Active Cultures.
🔴 RED — Common Products to Avoid
- RED — Avoid — Great Value Cream Cheese Brick, 8 oz — contains high lactose (soft fresh cheese; moderate-to-high FODMAP per Monash)
- Chobani Lactose Free Greek Yogurt — Contains **Chicory Root Fiber** (inulin) — auto-reject.
Chocolate & Candy
Dark chocolate (70%+) is generally safe at small portions. Milk chocolate depends on lactose content. The biggest traps are HFCS, honey, inulin/chicory root, and sugar alcohols (sorbitol, maltitol) in ‘sugar-free’ options.
GREEN
Mars Bar (Canadian Import), 52g
Sugar, Corn Syrup, Milk Ingredients, Cocoa Butter, Cocoa Mass, Hydrogenated Palm and Palm Kernel Oil, Lactose, Malted Milk Powder (Malted Barley, Milk Ingredients, Sodium Bicarbonate, Salt), Palm Oil, Soy Lecithin, Salt, Dried Egg White, Artificial Flavor
Kit Kat Milk Chocolate Wafer Bar
Sugar, Wheat Flour, Cocoa Butter, Chocolate, Vegetable Oil (Palm Oil, Palm Kernel Oil), Lactose (Milk), Skim Milk, Milk Fat, Contains 2% or Less of: Lecithin (Soy), PGPR, Vanillin (Artificial Flavor), Salt, Yeast, Baking Soda
Twix Caramel Cookie Milk Chocolate Bar, 1.79 oz
Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Skim Milk, Lactose, Milkfat, Soy Lecithin, PGPR, Artificial Flavors), Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Sugar, Palm Oil, Corn Syrup, Skim Milk, Dextrose, Less Than 2% of: Salt, Cocoa Powder, Soy Lecithin, Modified Corn Starch, Baking Soda, Artificial Flavor
3 Musketeers Milk Chocolate Candy Bar, 1.92 oz
Sugar, Corn Syrup, Hydrogenated Palm Kernel Oil, Cocoa Powder (Processed with Alkali), Less than 2% of: Milkfat, Cocoa Powder, Lactose, Salt, Egg Whites, Artificial Flavor, Soy Lecithin
Mounds Dark Chocolate & Coconut Candy Bar, 1.75 oz
Corn Syrup, Semi-Sweet Chocolate (Chocolate, Sugar, Cocoa, Milk Fat, Cocoa Butter, Lecithin (Soy), PGPR, Emulsifier, Vanillin, Artificial Flavor, Milk), Coconut, Sugar, Contains 2% or Less of: Salt, Hydrolyzed Milk Protein, Sodium Metabisulfite (to Maintain Freshness).
Ghirardelli Intense Dark Chocolate Squares 72% Cacao, 7.1 oz
Unsweetened Chocolate, Cane Sugar, Cocoa Butter, Vanilla Extract, Soy Lecithin.
Skittles Original Chewy Candy
Sugar, Corn Syrup, Hydrogenated Palm Kernel Oil; Less than 2% of: Citric Acid, Tapioca Dextrin, Modified Corn Starch, Natural and Artificial Flavors, Colors (Red 40 Lake, Yellow 5 Lake, Blue 2 Lake, Yellow 6 Lake, Red 40, Yellow 5, Yellow 6, Blue 2), Sodium Citrate.
Swedish Fish Soft & Chewy Candy
Sugar, Invert Sugar, Corn Syrup, Modified Corn Starch, Contains Less Than 2% Of Citric Acid, White Mineral Oil, Natural And Artificial Flavor, Red 40, Carnauba Wax.
Haribo Goldbears Original Gummy Bears
Corn Syrup, Sugar, Gelatin, Dextrose, Citric Acid, Corn Starch, Artificial and Natural Flavors, Fractionated Coconut Oil, Carnauba Wax, Beeswax Coating, Artificial Colors: Yellow 5, Red 40, Blue 1.
Sour Patch Kids
Sugar, Invert Sugar, Corn Syrup, Modified Corn Starch, Tartaric Acid, Citric Acid, Natural And Artificial Flavoring, Yellow 6, Red 40, Yellow 5, Blue 1.
Jolly Rancher Hard Candy
Corn Syrup; Sugar; Contains 2% or Less of: Malic Acid; Natural and Artificial Flavor; Artificial Color (Red 40; Blue 1; Yellow 5; Yellow 6); Mineral Oil; Soy Lecithin.
YELLOW
Butterfinger Candy Bar, 3.7 oz
Corn Syrup, Sugar, Peanuts, Vegetable Oil (Palm Kernel and Palm Oil), Peanut Flour, Nonfat Milk, Less than 2% of: Cocoa, Milk, Salt, Soy Lecithin, Natural Flavor, Annatto Color
Almond Joy Coconut and Almond Chocolate Candy Bar, 1.61 oz
Corn Syrup, Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Milk, Lactose, Milk Fat, Nonfat Milk, Soy Lecithin, PGPR, Emulsifier), Coconut, Sugar, Almonds (Roasted in Cocoa Butter and/or Sunflower Oil), Contains 2% or Less of: Partially Hydrogenated Vegetable Oil (Soybean and Palm Oil), Whey (Milk), Cocoa, Salt, Natural and Artificial Flavor, Chocolate, Soy Lecithin, Hydrolyzed Milk Protein, Sodium Metabisulfite, Sulfur Dioxide (to Maintain Freshness), Caramel Color.
York Dark Chocolate Peppermint Patties, 10.1 oz share pack
Sugar, Corn Syrup, Chocolate, Cocoa, Invert Sugar, Milk Fat, Egg Whites, Cocoa Butter, Lecithin (Soy), Oil of Peppermint, PGPR, Natural Flavor.
Lindt Excellence 70% Cocoa Dark Chocolate Bar, 3.5 oz
Cocoa Mass, Sugar, Cocoa Butter, Vanilla Extract
Hershey’s Milk Chocolate Candy Bar, 1.55 oz
Milk Chocolate (Sugar, Milk, Chocolate, Cocoa Butter, Milk Fat, Lecithin (Soy), PGPR, Natural Flavor)
Snickers Singles Size Chocolate Candy Bar, 1.86 oz
Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Skim Milk, Lactose, Milkfat, Soy Lecithin), Peanuts, Corn Syrup, Sugar, Palm Oil, Skim Milk, Lactose, Salt, Egg Whites, Artificial Flavor
Milky Way Milk Chocolate Singles Size Candy Bar, 1.84 oz
Milk Chocolate (Sugar, Cocoa Butter, Skim Milk, Chocolate, Lactose, Milkfat, Soy Lecithin), Corn Syrup, Sugar, Palm Oil, Skim Milk; Less Than 2% Of: Milkfat, Cocoa Powder Processed With Alkali, Barley Malt Extract, Lactose, Salt, Egg Whites, Chocolate, Artificial Flavor
Reese’s Milk Chocolate Peanut Butter Cups, 1.5 oz pack
Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Skim Milk, Milk Fat, Lactose, Lecithin (Soy), PGPR), Peanuts, Sugar, Dextrose, Salt, TBHQ & Citric Acid (To Maintain Freshness)
Skittles Original, 15.6 oz sharing bag
Sugar, Corn Syrup, Hydrogenated Palm Kernel Oil; Less than 2% of: Citric Acid, Tapioca Dextrin, Modified Corn Starch, Natural and Artificial Flavors, Colors (Red 40 Lake, Yellow 5 Lake, Yellow 6 Lake, Blue 2 Lake, Yellow 5, Red 40, Blue 1, Titanium Dioxide)
Swedish Fish Soft & Chewy Candy, 8 oz
Sugar, Invert Sugar, Corn Syrup, Modified Corn Starch, Contains Less Than 2% Of Citric Acid, White Mineral Oil, Natural And Artificial Flavor, Red 40, Carnauba Wax
Haribo Goldbears Gummy Bears Original, 5 lb
Corn Syrup, Sugar, Gelatin, Dextrose, Citric Acid, Corn Starch, Artificial and Natural Flavors, Fractionated Coconut Oil, Carnauba Wax, Beeswax Coating, Artificial Colors (Yellow 5, Red 40, Blue 1)
Sour Patch Kids Original, 3.5 lb
Sugar, Invert Sugar, Corn Syrup, Modified Corn Starch, Tartaric Acid, Citric Acid, Natural and Artificial Flavoring, Yellow 6, Red 40, Yellow 5, Blue 1
Twizzlers Strawberry Twists
Corn Syrup; Enriched Wheat Flour (Flour; Niacin; Ferrous Sulfate; Thiamin Mononitrate; Riboflavin; Folic Acid); Sugar; Contains 2% Or Less Of: Palm Oil; Salt; Glyceryl Monostearate; Artificial Flavor; Cornstarch; Glycerin; Potassium Carbonate; Citric Acid.
Nerds Rainbow
Corn Syrup, Sugar, Dextrose, Contains 2% or Less of Malic Acid (DL-Malic Acid), Gum Arabic, Natural Flavors, Carnauba Wax, Color Added, Yellow 5, Red 40 Lake, Yellow 5 Lake, Blue 2 Lake, Yellow 6, Carmine (Color), Blue 1, Blue 1 Lake.
🔴 RED — Common Products to Avoid
- RED — Avoid — Starburst Original Fruit Chews — contains apple juice from concentrate
- Starburst Original Fruit Chews — Contains **Apple Juice From Concentrate** — auto-reject. Apple juice is high FODMAP (excess fructose).
- Life Savers 5 Flavors Hard Candy — Contains **High Fructose Corn Syrup** — auto-reject.
- Mike and Ike Original Fruits — Contains **Pear Juice From Concentrate** — auto-reject (pear juice is high FODMAP, excess fructose).
Soda & Drinks
Diet/zero-sugar sodas sweetened with aspartame or sucralose are generally safe. Regular sodas with HFCS are not. Watch for honey, agave, apple/pear juice, and sugar alcohols in ‘natural’ drinks.
GREEN
La Croix Sparkling Water (any flavor), 12-pack
Carbonated Water, Natural Flavor (fruit essence oils). Pure variety: Carbonated Water only.
Ocean Spray Cranberry Juice Cocktail, 64 fl oz
Filtered Water, Cranberry Juice from Concentrate, Cane or Beet Sugar, Ascorbic Acid (Vitamin C), Vegetable Concentrate for Color
Vita Coco Pure Coconut Water, 16.9 fl oz (pack of 12)
Coconut Water, Less than 1%: Natural Fruit Sugar, Vitamin C (Ascorbic Acid)
YELLOW
Zevia Zero Sugar Cola, 12 fl oz, 8-pack
Carbonated Water, Stevia Leaf Extract, Tartaric Acid, Natural Flavors, Caffeine, Citric Acid.
Coca-Cola Cane Sugar Mexican Soda, 355 ml glass bottle
CARBONATED WATER, CANE SUGAR, CARAMEL COLOR, PHOSPHORIC ACID, NATURAL FLAVORS, CAFFEINE.
Coca-Cola Zero Sugar, 12 fl oz, 12-pack
Carbonated Water, Caramel Color, Phosphoric Acid, Aspartame, Potassium Benzoate (To Protect Taste), Natural Flavors, Potassium Citrate, Acesulfame Potassium, Caffeine
Diet Coke, 12 fl oz, 8-pack
Carbonated Water, Caramel Color, Aspartame, Phosphoric Acid, Potassium Benzoate (To Protect Taste), Natural Flavors, Citric Acid, Caffeine
Sprite Zero Sugar, 12 fl oz, 12-pack
Carbonated Water, Less Than 2% Of: Citric Acid, Potassium Citrate, Natural Flavors, Potassium Benzoate (To Protect Taste), Aspartame, Acesulfame Potassium
Diet Dr Pepper, 12 fl oz, 12-pack
Carbonated Water, Caramel Color, Aspartame, Phosphoric Acid, Natural and Artificial Flavors, Sodium Benzoate (Preservative), Caffeine
Pepsi Zero Sugar, 7.5 fl oz, 6-pack
Carbonated Water, Caramel Color, Phosphoric Acid, Aspartame, Natural Flavor, Potassium Benzoate (Preserves Freshness), Acesulfame Potassium, Caffeine, Citric Acid, Calcium Disodium EDTA (To Protect Flavor)
Tropicana Pure Premium Original Orange Juice, No Pulp, 89 fl oz
100% Orange Juice (never from concentrate; contains orange juice from U.S. and Brazil)
Gatorade Thirst Quencher Lemon Lime, 28 fl oz
Water, Sugar, Dextrose, Citric Acid, Sodium Citrate, Salt, Monopotassium Phosphate, Gum Arabic, Glycerol Ester of Rosin, Natural Flavor, Yellow 5
Red Bull Original Energy Drink, 12 fl oz
Carbonated Water, Sucrose, Glucose, Citric Acid, Taurine, Sodium Bicarbonate, Magnesium Carbonate, Caffeine, Niacinamide (Vitamin B3), Calcium Pantothenate (Vitamin B5), Pyridoxine HCl (Vitamin B6), Vitamin B12, Natural and Artificial Flavors.
Monster Energy Original, 16 fl oz
Carbonated Water, Sugar, Glucose, Citric Acid, Natural Flavors, Taurine, Sodium Citrate, Color Added, Panax Ginseng Extract, L-Carnitine L-Tartrate, Caffeine, Sorbic Acid, Benzoic Acid, Niacinamide, Sucralose, Salt, Pyridoxine Hydrochloride, Riboflavin, Cyanocobalamin. Monster Energy Blend: Glucose, Taurine, Panax Ginseng Extract, L-Carnitine, Caffeine, Glucuronolactone, Inositol, Guarana Extract, Maltodextrin.
🔴 RED — Common Products to Avoid
- RED — Avoid — Arizona Green Tea with Ginseng and Honey — contains both high fructose corn syrup and honey
Cookies & Biscuits
One of the hardest categories. Most cookies contain HFCS, honey, or high FODMAP ingredients. Even ‘healthy’ or gluten-free options often use chicory root fibre or agave.
GREEN
YELLOW
Tate’s Bake Shop Gluten Free Chocolate Chip Cookies, 7 oz
Rice Flour, Semi-Sweet Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Milkfat, Soy Lecithin [An Emulsifier], Natural Flavors), Butter, Brown Sugar, Sugar, Eggs, Natural Flavor, Baking Soda, Salt, Xanthan Gum.
Glutino Gluten Free Chocolate Chip Cookies, 8.6 oz
Semi Sweet Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin), Sugar, Tapioca Starch, Resistant Corn Starch, Palm Oil, Rice Flour, Tapioca Syrup, Less Than 2% Of: Water, Dried Whole Eggs, Ground Flaxseed, Molasses, Salt, Baking Soda. Contains: Soy, Eggs. May contain: Milk, Soy.
belVita Blueberry Breakfast Biscuits, 1.76 oz, 25-count
Whole Grain Blend (Rolled Oats, Rye Flakes), Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Sugar, Canola Oil, Whole Grain Wheat Flour, Dried Blueberries, Malt Syrup (from Corn and Barley), Baking Soda, Salt, Soy Lecithin, Disodium Pyrophosphate, Natural Flavor, DATEM, Blueberry Juice Concentrate, Ferric Orthophosphate (Iron), Niacinamide, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Thiamin Mononitrate (Vitamin B1).
Keebler Vienna Fingers Creme-Filled Sandwich Cookies
Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Vitamin B1 [Thiamin Mononitrate], Vitamin B2 [Riboflavin], Folic Acid), Sugar, Vegetable Oil (Soybean, Palm, and Palm Kernel Oil with TBHQ for Freshness), Degerminated Yellow Corn Flour, Dextrose, Invert Syrup, Nonfat Dry Milk, Contains Less than 2% of: Whey, Natural & Artificial Flavors, Salt, Leavening (Baking Soda, Sodium Acid Pyrophosphate, Ammonium Bicarbonate, Monocalcium Phosphate), Soy Lecithin.
Keebler Fudge Stripes Original Shortbread Cookies
🔴 RED — Common Products to Avoid
- RED — Avoid — Nabisco Nutter Butter Peanut Butter Sandwich Cookies — contains high fructose corn syrup
- Oreo Original Chocolate Sandwich Cookies — Contains **High Fructose Corn Syrup** — auto-reject.
- Chips Ahoy! Original Chocolate Chip Cookies — Contains **High Fructose Corn Syrup** — auto-reject.
- Nutter Butter Peanut Butter Sandwich Cookies — Contains **High Fructose Corn Syrup** — auto-reject.
- Nilla Wafers Vanilla Wafer Cookies — Contains **High Fructose Corn Syrup** — auto-reject.
- Animal Crackers (Great Value / Stauffer’s at Walmart) — Contains **High Fructose Corn Syrup** — auto-reject.
- Lorna Doone Shortbread Cookies — Contains **High Fructose Corn Syrup** — auto-reject.
Ice Cream & Frozen Treats
Regular ice cream is high in lactose. Lactose-free and dairy-free options exist but check for inulin, chicory root, and sugar alcohols. Small servings of regular ice cream may be tolerated by some.
GREEN
Ben & Jerry’s Vanilla Ice Cream (pint)
Cream, Skim Milk, Liquid Sugar (Sugar, Water), Water, Egg Yolks, Vanilla Extract with Vanilla Bean Seeds, Guar Gum, Carrageenan.
Häagen-Dazs Vanilla Ice Cream, 28 fl oz
Cream, Skim Milk, Cane Sugar, Egg Yolks, Madagascar Vanilla Extract.
YELLOW
Lactaid 100% Lactose Free Vanilla Ice Cream, 1 qt
Milk, Cream, Sugar, Corn Syrup, Guar Gum, Locust Bean Gum, Natural Vanilla Flavor, Vanilla Beans, Lactase Enzyme (Ingredient Not in Regular Ice Cream).
Outshine Strawberry Frozen Fruit Bars, 12-count
Strawberries, Water, Cane Sugar, Lemon Juice from Concentrate (Water, Lemon Juice Concentrate), Beet Juice Color, Guar Gum, Carob Bean Gum, Strawberry Juice from Concentrate (Water, Strawberry Juice Concentrate), Ascorbic Acid (Vitamin C), Natural Flavor.
🔴 RED — Common Products to Avoid
- Great Value Homestyle Vanilla Ice Cream, 48 fl oz — current formulation contains High Fructose Corn Syrup (verified 2026-03-24)
- So Delicious Dairy Free Coconut Milk Vanilla Bean Frozen Dessert — contains chicory root extract (inulin). Both regular and “No Sugar Added” variants confirmed to contain auto-reject ingredients (verified 2026-03-24). URL discontinued.
- RED — Avoid — Halo Top Vanilla Bean Light Ice Cream — contains erythritol (sugar alcohol) and inulin
Spreads & Breakfast
Peanut butter, regular butter, and simple jams/preserves are generally safe. Watch for honey, HFCS, and added fibres in ‘natural’ or protein-enriched versions.
GREEN
Jif Natural Creamy Peanut Butter Spread, 28 oz
Peanuts, Sugar, Palm Oil, Contains 2% Or Less Of: Salt, Molasses
Skippy Natural Creamy Peanut Butter Spread, 40 oz
Roasted Peanuts, Sugar, Palm Oil, Salt
Bonne Maman Strawberry Preserves, 13 oz
Strawberries, Sugar, Brown Cane Sugar, Concentrated Lemon Juice, Fruit Pectin
Great Value Sweet Cream Salted Butter, 4 Sticks (16 oz)
Pasteurized Cream (Milk), Salt
GREEN
Great Value Instant Oatmeal Original, 0.98 oz packets (12 Count)
Whole grain rolled oats, whole grain oat flour, contains less than 2% of: salt, guar gum. Vitamins and Minerals: Calcium carbonate (a source of calcium), ferric phosphate (a source of iron), vitamin A palmitate, niacinamide, pyridoxine hydrochloride.
YELLOW
Smucker’s Simply Fruit Seedless Strawberry Fruit Spread, 10 oz
Fruit Syrup, Strawberries, Fruit Pectin, Lemon Juice Concentrate, Red Grape Juice Concentrate (for Color), Natural Flavor
Great Value Creamy Peanut Butter (regular), 40 oz
Roasted Peanuts, Sugar, Hydrogenated Vegetable Oil (Rapeseed, Cottonseed, Soybean), Salt, Molasses, Mono- and Diglycerides
Justin’s Classic Almond Butter, 12 oz
Dry Roasted Almonds, Palm Oil
🔴 RED — Common Products to Avoid
- RED — Avoid
- Nutella Hazelnut Spread with Cocoa — contains skim milk at 8.7% (approx. 1.6g lactose per serving, above 1.0g cutoff)
- Smucker’s Strawberry Preserves, 18 oz — contains high fructose corn syrup (HFCS) as second ingredient
- RED — Avoid
- Pop-Tarts Frosted Strawberry, 13.5 oz (8 Count) — contains high fructose corn syrup (auto-reject); also wheat flour, dried pears (sorbitol), and dried apples (excess fructose/sorbitol) — four separate FODMAP triggers
- Pillsbury Grands! Southern Homestyle Biscuits, 16.3 oz — wheat flour is the primary ingredient; high fructan load at any normal serving
- Great Value Original Pancake Syrup, 24 oz — high fructose corn syrup is the second ingredient (auto-reject); classic imitation syrup trap; use 100% pure maple syrup instead
Frozen Foods & Meals
The frozen aisle is a FODMAP minefield. Garlic and onion are in virtually every frozen meal, pizza, and pot pie. Plain frozen vegetables and fruits are safe, but seasoned or sauced versions rarely are.
GREEN
Great Value Regular Cut French Fried Potatoes, 32 oz
Potatoes, Vegetable Oil (Contains One Or More Of The Following Oils: Canola, Soybean, Cottonseed, Sunflower, Corn)
Amy’s Rice Mac & Cheese (Gluten Free), 9 oz
Organic rice pasta, organic lowfat milk, white cheddar cheese, butter, organic sweet rice flour, sea salt, organic annatto
Great Value Frozen Regular Cut French Fries (32 oz)
Potatoes, Vegetable Oil (Contains One or More of the Following Oils: Canola, Soybean, Cottonseed, Sunflower, Corn).
YELLOW
Birds Eye Steamfresh Mixed Vegetables, 10 oz
Corn, Carrots, Peas, Green Beans
Stouffer’s Macaroni & Cheese, 12 oz
Cooked macaroni, skim milk, cheddar cheese, natural flavors (in butter flavor)
Eggo Homestyle Waffles
Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), water, sugar, vegetable oil (soybean, palm, canola and/or cottonseed), contains 2% or less of leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate), fructose, salt, spice, soy lecithin, whey, eggs. Vitamins and Minerals: Calcium carbonate, vitamin A palmitate, iron, vitamin B12, vitamin B6 (pyridoxine hydrochloride).
Eggo Buttermilk Waffles
Enriched flour (wheat flour, niacin, reduced iron, vitamin B1 [thiamin mononitrate], vitamin B2 [riboflavin], folic acid), water, buttermilk, vegetable oil (soybean, palm, canola and/or cottonseed), sugar, contains 2% or less of leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate), fructose, salt, natural flavor, soy lecithin, eggs. Vitamins and Minerals: Calcium carbonate, vitamin A palmitate, iron, vitamin B12, vitamin B6 (pyridoxine hydrochloride).
Birds Eye Steamfresh Mixed Vegetables (10 oz)
Corn, Carrots, Green Beans, Peas.
Eggo Chocolatey Chip Waffles (12.3 oz, 10 count)
Enriched flour (Wheat Flour, Niacin, Reduced Iron, Vitamin B1 [Thiamin Mononitrate], Vitamin B2 [Riboflavin], Folic Acid), Water, Sugar, Vegetable Oil (Soybean, Palm, Palm Kernel, Canola and/or Cottonseed), Contains 2% or Less of: Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate), Fructose, Molasses, Cocoa, Salt, Soy Lecithin, Natural Flavors, Dextrose, Chocolate, Skim Milk, Eggs.
🔴 RED — Common Products to Avoid
- RED — Avoid
- Lean Cuisine Herb Roasted Chicken, 8 oz — contains garlic, dried garlic, and dried onions in multiple sauce layers
- DiGiorno Original Rising Crust Pepperoni Pizza — contains garlic powder in both pepperoni seasoning and crust/sauce
- Eggo Homestyle Waffles, 12.3 oz — wheat flour as primary ingredient (high fructan load); also contains free fructose as a standalone ingredient
- Marie Callender’s Chicken Pot Pie — contains onion and dried onion
- Healthy Choice Power Bowl Chicken Fajita — contains red onions, garlic powder, and onion powder
- Hot Pockets Ham & Cheese (Hickory Ham & Cheddar, Crispy Crust) — 🔴 **RED** — Contains garlic powder (in dough conditioner), dried garlic, and dried onion. Triple auto-reject.
- Hot Pockets Pepperoni Pizza (Crispy Crust) — **Ingredients:** Enriched Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Pepperoni (Pork, Beef, Salt, Contains 2% Or Less Of Water, Dextrose, Spices, Lactic Acid Starter Culture, Oleoresin Of Paprika, **Garlic Powder**, Sodium Nitrite, BHA, BHT, Citric Acid [To Protect Flavor]), Reduced Fat Mozzarella Cheese (Pasteurized Part Skim Milk, Nonfat Milk, Modified Food Starch, Cultures, Salt, Vitamin A Palmitate, Enzymes), Tomato Paste, Vegetable Oil (Soybean Oil and/or Palm Oil and/or Fractionated Palm Oil), 2% Or Less Of Sugar, Modified Food Starch, Salt, **Dough Conditioner Blend (Calcium Sulfate, Salt, L-Cysteine Hydrochloride, Garlic Powder, Enzymes)**, Bleached Wheat Flour, Yeast, **Dried Garlic**, Citrus Fiber, **Dried Onion**, Spices, Maltodextrin, Tomato Powder, Dextrose, Whey, Potassium Salt, Citric Acid, Natural Flavor, Soy Flour, Paprika Oleoresin Color, Dried Egg Whites.
- Totino’s Pizza Rolls (Pepperoni Flavored) — **Ingredients:** Enriched Flour (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Tomato Puree (Water, Tomato Paste), Water, Pepperoni Seasoned Pork, Chicken and Beef Pizza Topping (Pork, Mechanically Separated Chicken, Water, Soy Protein Concentrate, Salt, Contains 2% or Less of: Pepperoni [Pork, Mechanically Separated Chicken, Beef, Salt, Contains 2% or Less of: Spices, Dextrose, Pork Stock, Lactic Acid Starter Culture, Oleoresin of Paprika, Flavoring, Sodium Ascorbate, Sodium Nitrite, BHA, BHT, Citric Acid], Spices, Dextrose, Oleoresin of Paprika, Sodium Ascorbate, **Garlic**…), Imitation Mozzarella Cheese, Contains Less Than 2% of: Modified Food Starch, Sugar, Salt, Rehydrated Mozzarella Cheese, Defatted Soy Flour, Modified Whey, Spice, Methylcellulose, **Onion Powder**, Dried Tomato, Potassium Sorbate (Preservative), Citric Acid.
- Banquet Salisbury Steak Meal — 🔴 **RED** — Contains dried onion in the steak patty and onion + leek in the gravy vegetable juice concentrates. Multiple auto-reject triggers.
- Banquet Turkey Meal — WHITE TURKEY: Cooked White Turkey — Binders and Broth Added (White Turkey, Water, Soy Protein Concentrate, Contains 2% Or Less Of: Modified Corn Starch, Salt, Potassium Phosphate, Chicken Broth Powder [Maltodextrin, Chicken Broth, Salt, Flavors], Potassium Chloride, Flavoring).
- Stouffer’s Lasagna with Meat & Sauce — 🔴 **RED** — Contains dried onions and garlic powder. Both auto-reject triggers.
- Michelina’s Fettuccine Alfredo — **Ingredients:** Enriched Macaroni Product (Water, Durum Wheat Semolina, Wheat Flour, Niacin, Ferrous Sulfate, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Half and Half (Milk, Cream), Neufchatel Cheese (Milk, Cream, Contains Less Than 2% Cheese Culture, Salt, Carob Bean Gum), Contains Less Than 2% of Modified Food Starch, Sweet Dairy Whey (Milk), Grated Cheese Blend (Parmesan and Asiago Cheeses [Pasteurized Milk, Cheese Cultures, Salt, Enzymes], Natural Flavor, Powdered Cellulose [To Prevent Caking]), Margarine (Liquid and Hydrogenated Soybean Oil, Water, Salt, Less Than 2% of Vegetable Mono and Diglycerides, Soy Lecithin, Natural and Artificial Flavor, BHA & BHT Added to Protect Flavor, Vitamin A Palmitate and Vitamin D3 Added), Romano Cheese Blend (Romano Cheese [Pasteurized Cow’s Milk, Cheese Cultures, Salt, Enzymes], Natural Flavor, Powdered Cellulose [To Prevent Caking]), Salt, Canola Oil, Cheese Flavor (Parmesan Cheese [Pasteurized Milk, Cultures, Salt, Enzymes], Water, Salt, Disodium Phosphate, Sodium Citrate), Maltodextrin, Yeast Extract (With Salt), Spice, Dextrose, Xanthan Gum, **Granulated Garlic**.
- Michelina’s Mac & Cheese (Macaroni and Cheese) — **Ingredients (Walmart listing):** Enriched Macaroni Product (Water, Durum Wheat Semolina, Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Half and Half (Milk, Cream), Cheddar Club Cheese (Cheddar Cheese [Cultured Milk, Salt, Enzymes], Water, Salt, Annatto [Color]), Margarine (Liquid and Hydrogenated Soybean Oil, Water, Salt, Less Than 2% of Vegetable Mono and Diglycerides, Soy Lecithin, Natural and Artificial Flavor, BHA & BHT Added to Protect Flavor, Vitamin A Palmitate and Vitamin D3 Added), Contains Less Than 2% of Modified Food Starch, Salt, Canola Oil, Cheese Flavor (Cheddar Cheese [Pasteurized Milk, Cultures, Salt, Enzymes], Water, Yeast Extract, Natural Flavors, Disodium Phosphate, Xanthan Gum), Vinegar, Xanthan Gum, Yeast Extract (With Salt), Annatto (Color), Blue Cheese Flavor (Blue Cheese [Milk, Cultures, Salt, Enzymes], Water, Sodium Phosphate).
- Amy’s Cheese Enchilada (9 oz, Gluten Free) — Contains **Organic Onions** and **Organic Garlic** — both auto-reject (named ingredients, deliberately added).
- Amy’s Spinach Pizza (14 oz) — Note: No “Pizza Pocket” style listed on Walmart — Contains **Organic Yellow Onions**, **Organic Red Onions**, **Organic Garlic**, and **Organic Honey** — all auto-reject.
- Amy’s Broccoli & Cheddar Bake Bowl (9.5 oz) — Contains **Organic Agave Syrup** — auto-reject (agave is high FODMAP, excess fructose).
Canned Goods
Plain canned vegetables, fruits in juice (not syrup), and tuna in water are safe staples. Watch for added sauces, broths, or seasonings that introduce garlic and onion.
GREEN
Great Value Canned Sliced Carrots, 14.5 oz
Carrots, Water, Salt, Calcium Chloride (Firming Agent)
Great Value Canned Pineapple Chunks in Pineapple Juice, 20 oz
Pineapple, Pineapple Juice, Citric Acid
Great Value Coconut Milk, 13.5 fl oz
Coconut Extract, Water, Xanthan Gum, Sodium Carboxymethylcellulose
YELLOW
StarKist Chunk Light Tuna in Water, 5 oz (4-Pack)
Light Tuna, Water, Vegetable Broth, Salt
Bumble Bee Chunk Light Tuna in Water, 5 oz
Light Tuna, Water, Vegetable Broth, Sea Salt
Great Value Garbanzos Chick Peas, 15.5 oz
Prepared Chick Peas, Water, Salt, Calcium Chloride (Firming Agent), Disodium EDTA (Added to Promote Color Retention)
Great Value Black Beans, 15 oz
Prepared Black Beans, Water, Salt
🔴 RED — Common Products to Avoid
- RED — Avoid
- Campbell’s Condensed Chicken Noodle Soup, 10.75 oz — contains onion powder and garlic extract as named ingredients
Coffee Creamers & Protein Shakes
Most flavoured creamers contain HFCS or sugar alcohols. Protein shakes often use inulin or chicory root as fibre. Plain, simple options exist but you have to look for them.
GREEN
nutpods Original Unsweetened Dairy-Free Coffee Creamer, 11.2 oz (4-pack)
Purified Water, Coconut Cream, Almonds, Acacia Gum, Dipotassium Phosphate, Sunflower Lecithin, Sea Salt, Gellan Gum
YELLOW
Coffee mate Original Liquid Coffee Creamer, 64 fl oz
Water, Corn Syrup Solids, Soybean Oil, and Less Than 2% of Micellar Casein (A Milk Derivative), Mono- And Diglycerides, Dipotassium Phosphate, Natural Flavor, Carrageenan. Contains: A Milk Derivative.
International Delight French Vanilla Liquid Coffee Creamer, 32 fl oz
Water; Sugar; Palm Oil; Contains 2% or Less of: Sodium Caseinate* (A Milk Derivative); Dipotassium Phosphate; Carrageenan; Mono and Diglycerides; Natural & Artificial Flavors; Sodium Stearoyl Lactylate; Salt. (*Sodium caseinate is not a source of lactose.)
Ensure Original Vanilla Nutrition Shake, 8 fl oz (16-Pack)
Water, Corn Maltodextrin, Sugar, Milk Protein Concentrate, Blend of Vegetable Oils (Canola, Corn), Soy Protein Isolate, Nonfat Milk. Less than 0.5% of: Vitamins & Minerals (Potassium Citrate, Magnesium Phosphate, Calcium Carbonate, Sodium Citrate, Ascorbic Acid, Choline Chloride, Calcium Phosphate, Potassium Chloride, Potassium Hydroxide, Ferrous Sulfate, dl-Alpha-Tocopheryl Acetate, Zinc Sulfate, Niacinamide, Calcium Pantothenate, Manganese Sulfate, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Copper Sulfate, Riboflavin, Vitamin A Palmitate, Folic Acid, Potassium Iodide, Chromium Chloride, Sodium Selenate, Sodium Molybdate, Phylloquinone, Biotin, Vitamin D3, Vitamin B12), Natural & Artificial Flavors, Cellulose Gel, Salt, Cellulose Gum, Monoglycerides, Soy Lecithin, Carrageenan, and Sucralose.
🔴 RED — Common Products to Avoid
- RED — Avoid
- Premier Protein Chocolate Shake, 11 fl oz — contains inulin (fructan; auto-reject)
Deli & Grab-and-Go
Pre-packaged deli items are hit-or-miss. Simple items like hard-boiled eggs, string cheese, and plain deli meat (no seasonings) can work. Anything with sauce or seasoning blends is risky.
GREEN
Hormel Natural Choice Oven Roasted Deli Turkey, 8 oz
Turkey Breast Meat, Water, Contains 2% or Less of Salt, Potato Starch, Turbinado Sugar, Rice Starch, Carrageenan (from seaweed), Baking Soda, Cultured Celery Powder, Cherry Powder, Sea Salt
Oscar Mayer Deli Fresh Oven Roasted Turkey Breast (9 oz)
Turkey Breast, Water, Modified Cornstarch, Contains Less Than 2% of Vinegar, Salt, Cultured Dextrose*, Sugar, Sodium Phosphates, Carrageenan, Caramel Color. (*Ingredients to Support Quality)
Hillshire Farm Ultra Thin Oven Roasted Turkey Breast (9 oz)
Turkey Breast, Turkey Broth, Modified Corn Starch, Vinegar*, Contains 2% or Less: Salt, Sodium Phosphate, Natural Flavorings (Including Celery Juice Powder*), Carrageenan, Sea Salt. (*Naturally occurring nitrate/nitrite sources)
YELLOW
Oscar Mayer Lunchables Turkey & Cheddar Crackers, 3.2 oz
Roast White Turkey — Cured — Smoke Flavor Added (White Turkey, Water, Potassium Lactate, Modified Cornstarch, Contains Less than 2% of Dextrose, Carrageenan, Salt, Sodium Phosphates, Potassium Chloride, Sodium Diacetate, Natural and Artificial Flavor, Sodium Ascorbate, Smoke Flavor, Sodium Nitrite); Pasteurized Prepared Cheddar Cheese Product (Milk, Milk Protein Concentrate, Milkfat, Whey, Whey Protein Concentrate, Sodium Citrate, Lactic Acid, Sorbic Acid as a Preservative, Cheese Culture, Enzymes, Oleoresin Paprika [Color], Annatto [Color], with Sunflower Lecithin for Slice Separation); Crackers (Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Palm Oil, Sugar, Baking Soda, Whey [from Milk], Soy Lecithin, Natural Flavor)
Hillshire Farm Ultra Thin Sliced Turkey Breast (Oven Roasted), 16 oz
Turkey Breast, Turkey Broth, Modified Corn Starch, Vinegar, Contains 2% or Less: Carrageenan, Citric Acid, Cultured Dextrose, Natural Flavor, Salt, Sodium Phosphates
🔴 RED — Common Products to Avoid
- RED — Avoid
- Sabra Classic Hummus, 10 oz — contains garlic as a named ingredient; chickpeas also moderate–high FODMAP at standard serving
Bars & Portable Snacks
The worst category in the entire guide. Bars almost universally contain dates, honey, chicory root fibre (inulin), or sugar alcohols. Finding a safe option at Walmart is extremely difficult.
YELLOW
GoMacro MacroBar Oatmeal Chocolate Chip, 2.3 oz (4-Count)
Organic Brown Rice Syrup, Organic Sunflower Seed Butter, Organic Protein Blend (Organic Sprouted Brown Rice Protein, Organic Pea Protein), Organic Gluten-Free Rolled Oats, Organic Chocolate Chips (Organic Coconut Sugar, Organic Cocoa, Organic Cocoa Butter), Organic Maple Sugar, Organic Crispy Brown Rice (Organic Brown Rice, Organic Brown Rice Syrup, Sea Salt), Organic Natural Flavor, Organic Puffed Brown Rice, Sea Salt
🔴 RED — Common Products to Avoid
- RED — Avoid
- RXBAR Chocolate Sea Salt Protein Bar — contains dates as primary ingredient (approximately 16–17g per bar, moderate–high FODMAP for fructans per Monash)
- Larabar Cashew Cookie Fruit & Nut Bar — dates make up the majority of this bar by weight; very high FODMAP (fructans + excess fructose)
- Nature Valley Crunchy Oats ‘n Honey Granola Bars — contains honey as a deliberate recipe ingredient (auto-reject; excess fructose)
- Clif Bar Chocolate Chip Energy Bar — contains chicory root fiber (inulin; auto-reject; applies across entire Clif Bar range)
Tea & Coffee
The cleanest category in the guide. Plain tea and coffee are FODMAP-free. Just watch what you add to them.
GREEN
Soup
Commercial soups are almost universally off-limits. Onion is a base ingredient in virtually every recipe. Your best bet is making soup at home with safe stock and ingredients from this guide.
YELLOW
Campbell’s Condensed Tomato Soup, 10.75 oz
Tomato Puree (Water, Tomato Paste), Water, Wheat Flour, Sugar. Contains Less Than 2% Of: Salt, Potassium Salt, Natural Flavoring, Citric Acid, Ascorbic Acid (Vitamin C), Celery Extract, Garlic Oil.
🔴 RED — Common Products to Avoid
- RED — Avoid
- Progresso Traditional Chicken Noodle Soup, 19 oz — contains onion powder and garlic powder
- Amy’s Organic Lentil Soup, 14.5 oz — contains organic onions; lentils also high GOS/fructan at standard serving
- Panera Bread Creamy Tomato Soup (refrigerated) — contains onions (4th ingredient) and garlic explicitly; also not confirmed as a stable Walmart nationwide product
- Great Value Chicken & Rice Condensed Soup, 10.5 oz — contains onion and garlic powder
Fiber Supplements & Yogurt
Fibre supplements often use inulin or chicory root — both high FODMAP. Psyllium husk (Metamucil) is the safe choice. For yogurt, lactose-free options are key.
GREEN
Metamucil Psyllium Husk Fiber Supplement Powder — Unflavored Original Texture (with Sugar), 114 Servings
Psyllium Husk, Sucrose
Green Valley Creamery Organic Lactose Free Plain Yogurt, Lowfat (24 oz)
Organic Pasteurized Cultured Lowfat Milk, Lactase Enzyme, Pectin, And Live And Active Cultures
YELLOW
Citrucel Fiber Therapy Powder — Orange, 30 oz
Active: Methylcellulose 2g per heaping tablespoon. Inactive: Citric Acid, Dibasic Calcium Phosphate, FD&C Yellow #6 Lake, Maltodextrin, Orange Flavors (Natural and Artificial), Potassium Citrate, Riboflavin, Sucrose, Titanium Dioxide, Tricalcium Phosphate
🔴 RED — Common Products to Avoid
- RED — Avoid
- Benefiber Daily Prebiotic Fiber Supplement Powder Unflavored, 8.7 oz — 100% wheat dextrin; rated HIGH FODMAP by Monash University (fructans); the “prebiotic” marketing confirms it is fermentable
- Chobani Non-Fat Plain Greek Yogurt, 32 oz — regular Greek yogurt contains ~4–6g lactose per 170g serving (low FODMAP cutoff is 1.0g); classic IBS trigger hiding in plain sight
Seasonings & Spices
If you’re cooking at home during elimination (and you should be), you need safe seasonings. Single-ingredient spices are almost universally safe. The trap is spice blends — nearly every one at Walmart contains garlic powder, onion powder, or both.
McCormick Perfect Pinch Italian Seasoning
Marjoram, Basil, Rosemary, Thyme, Oregano, Savory, and Sage.
🔴 RED — Common Products to Avoid
- McCormick Chili Powder — ** RED
- McCormick Garlic Powder — ** RED
- McCormick Onion Powder — ** RED
- McCormick Taco Seasoning Mix — ** RED
- McCormick Grill Mates Montreal Steak Seasoning — ** RED
- McCormick Perfect Pinch Lemon & Pepper Seasoning — ** RED
- Great Value Garlic Salt — ** RED
- Lawry’s Seasoned Salt — ** RED
- Tony Chachere’s Original Creole Seasoning — ** RED
Juice & Sports Drinks
Orange juice is safe. Apple juice is not — it’s concentrated excess fructose. Most sports drinks are fine (electrolytes and sugar), but check for HFCS and fruit juice concentrates.
Tropicana Pure Premium 100% Orange Juice, No Pulp
100% Orange Juice, Calcium Hydroxide*, Citric Acid*, Malic Acid* and Vitamin D3*. (*Ingredients Not Found in Regular Orange Juice)
Pedialyte Electrolyte Solution (Unflavored)
Water, Dextrose. Less than 2% of: Potassium Citrate, Salt, Sodium Citrate, Citric Acid, and Zinc Gluconate.
Ocean Spray Cranberry Juice Cocktail
Filtered Water, Cranberry Juice from Concentrate, Cane or Beet Sugar, Ascorbic Acid (Vitamin C), Vegetable Concentrate for Color.
Gatorade Thirst Quencher (Lemon Lime)
Water, Sugar, Dextrose, Citric Acid, Sodium Citrate, Salt, Monopotassium Phosphate, Gum Arabic, Glycerol Ester of Rosin, Natural Flavor, Yellow 5.
Body Armor Lyte (Peach Mango)
Filtered Water, Erythritol, Coconut Water Concentrate, Citric Acid, Dipotassium Phosphate (Electrolyte), Ascorbic Acid (Vitamin C), Magnesium Oxide (Electrolyte), Gum Arabic, Stevia rebaudiana Leaf Extract, Vegetable Juice Concentrate (Color), Natural Peach Mango Flavor with other Natural Flavors, Niacinamide (Vitamin B3), Calcium D-Pantothenate (Vitamin B5), Ester Gum, alpha-Tocopheryl Acetate (Vitamin E), Zinc Oxide (Electrolyte), Guar Gum, Pyridoxine Hydrochloride (Vitamin B6), Folic Acid (Vitamin B9), Vitamin A Palmitate (Vitamin A), beta-apo-8′-Carotenal (Color), Cyanocobalamin (Vitamin B12).
🔴 RED — Common Products to Avoid
- Great Value 100% Apple Juice — ** RED
- V8 Original 100% Vegetable Juice — ** RED
- Powerade Mountain Berry Blast — ** RED
Butter, Margarine & Cream Cheese
Pure butter (cream + salt) is FODMAP-free — it’s almost entirely fat with negligible lactose. Cream cheese is also low in lactose. Margarine and spreads vary — check for undisclosed natural flavours.
Philadelphia Original Cream Cheese (Block)
Pasteurized Milk and Cream, Salt, Guar Gum, Natamycin (a Natural Mold Inhibitor), Cheese Culture.
Great Value Cream Cheese (Block)
Pasteurized Milk and Cream, Cheese Culture, Salt, Guar Gum, Carob Bean Gum, Xanthan Gum.
Philadelphia Whipped Cream Cheese Spread
Pasteurized Milk and Cream, Skim Milk, Whey Protein Concentrate, Modified Food Starch, Salt, Guar Gum, Xanthan Gum, Carob Bean Gum, Lactic Acid, Vitamin A Palmitate, Natamycin (a Natural Mold Inhibitor), Cheese Culture.
I Can’t Believe It’s Not Butter! Original
Water, Good Oils (Soybean, Palm Kernel, Palm), Salt, Lecithin (Soy), Natural Flavors, Lactic Acid, Vitamins (E, D2, A, B12), Beta Carotene (Color).
Country Crock Original
Purified Water, Soybean Oil, Palm Kernel and Palm Oil, Salt, Lecithin (Soy), Vinegar, Natural Flavors, Vitamin A Palmitate, Beta Carotene (Color).
Fresh Meat, Fish & Eggs
All plain, unseasoned meat, fish, and eggs are FODMAP-free ✅
FODMAPs are fermentable carbohydrates. Plain meat, poultry, fish, seafood, and eggs contain zero carbohydrates, which means they contain zero FODMAPs. This applies to every cut, every species, every cooking method — as long as nothing has been added.
Safe at Walmart (no screening needed):
- ✔ Chicken (all cuts, fresh or frozen)
- ✔ Beef (all cuts, ground beef)
- ✔ Pork (all cuts, pork chops, tenderloin)
- ✔ Turkey (whole, breast, ground)
- ✔ Lamb, veal, bison
- ✔ Salmon, tuna, cod, tilapia, shrimp, prawns
- ✔ Eggs (all types: white, brown, free-range)
- ✔ Canned tuna/salmon in water or oil
- ✔ Bacon (plain, uncured — check for HFCS)
- ✔ Deli turkey/ham (plain, no seasonings)
⚠️ Watch out for
- Marinated or pre-seasoned meats (check for garlic, onion, HFCS in marinades)
- Sausages and hot dogs (often contain garlic powder, onion powder)
- Breaded or battered products (check the breading ingredients)
- Flavoured deli meats (honey-glazed, garlic herb, etc.)
- Bacon with honey or maple glaze (plain bacon is fine)
Alcohol
Alcohol and FODMAPs — it depends on the type
Alcohol itself is not a FODMAP. However, some alcoholic drinks contain FODMAPs from their ingredients (fruit sugars, wheat, lactose). Alcohol can also irritate the gut independently of FODMAPs, so even “safe” drinks may worsen symptoms for some people.
Generally low FODMAP:
- ✔ Wine (red, white, sparkling) — safe at 1 glass (150ml). Dry wines are lower in residual sugars.
- ✔ Spirits (vodka, gin, whiskey, tequila, rum) — distillation removes FODMAPs. Safe neat or with a low FODMAP mixer.
- ✔ Beer (1 bottle/can, 375ml) — Monash rates regular beer as low FODMAP at 1 standard serve, despite the wheat content.
⚠️ Watch out for
- Ciders — often made from apple or pear juice (high fructose)
- Cocktails with fruit juice, honey syrup, or agave
- Dessert wines and sweet wines (higher residual sugars)
- Rum with cola (if the cola contains HFCS)
- Mixers — tonic water and soda water are fine; fruit juice mixers are not
Fresh Fruit & Vegetables
Fruit and vegetables vary — serving size and type both matter
Unlike meat and fish, many fruits and vegetables DO contain FODMAPs (fructose, polyols, fructans, GOS). Some are safe in any reasonable quantity, others are only safe at small servings, and some should be avoided entirely during elimination. This is where a detailed FODMAP food list becomes essential.
Generally safe (low FODMAP at standard servings):
- ✔ Blueberries, strawberries, oranges, cantaloupe
- ✔ Bananas (firm/unripe), kiwi, pineapple
- ✔ Carrots, potatoes, tomatoes, cucumber
- ✔ Spinach, lettuce, bell peppers, zucchini
- ✔ Green beans, eggplant, bok choy
- ✔ Ginger, chives (green part only)
⚠️ Common high FODMAP produce to limit or avoid
- Apples, pears, grapes, watermelon, mango, cherries (excess fructose/polyols)
- Garlic, onion, leek, shallots (fructans — the biggest triggers)
- Cauliflower, mushrooms, asparagus (polyols/fructans)
- Avocado in large amounts (safe at ⅛ avocado per serving)
📊 Full Summary
415 products screened across 25 categories.
| Category | 🟢 Green | 🟡 Yellow | 🔴 Avoid | Total |
|---|---|---|---|---|
| Sauces & Condiments | 31 | 12 | 41 | 84 |
| Bread & Bakery | 13 | 3 | 29 | 45 |
| Breakfast Cereals & Oats | 11 | 1 | 1 | 13 |
| Pasta, Rice & Grains | 7 | 4 | 5 | 16 |
| Snacks & Chips | 11 | 6 | 1 | 18 |
| Dairy & Alternatives | 13 | 4 | 2 | 19 |
| Chocolate & Candy | 12 | 15 | 4 | 31 |
| Soda & Drinks | 4 | 12 | 1 | 17 |
| Cookies & Biscuits | 1 | 6 | 7 | 14 |
| Ice Cream & Frozen Treats | 3 | 3 | 3 | 9 |
| Spreads & Breakfast | 8 | 4 | 7 | 19 |
| Frozen Foods & Meals | 10 | 7 | 17 | 34 |
| Canned Goods | 6 | 5 | 2 | 13 |
| Coffee Creamers & Protein Shakes | 2 | 4 | 2 | 8 |
| Deli & Grab-and-Go | 5 | 3 | 2 | 10 |
| Bars & Portable Snacks | 0 | 2 | 5 | 7 |
| Tea & Coffee | 6 | 0 | 0 | 6 |
| Soup | 0 | 2 | 5 | 7 |
| Fiber Supplements & Yogurt | 3 | 2 | 3 | 8 |
| Seasonings & Spices | 10 | 1 | 9 | 20 |
| Juice & Sports Drinks | 3 | 3 | 3 | 9 |
| Butter, Margarine & Cream Cheese | 6 | 2 | 0 | 8 |
| Fresh Meat, Fish & Eggs | 0 | 0 | 0 | 0 |
| Alcohol | 0 | 0 | 0 | 0 |
| Fresh Fruit & Vegetables | 0 | 0 | 0 | 0 |
| TOTAL | 165 | 101 | 149 | 415 |
This guide is updated regularly as product formulations change. Last verified: March 2026.
Created by Diet vs Disease