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Shopping List
Based on your sensitivity profile. Signal dots show your personal response.
18 items
3 with swaps
Fruit & Veg 7 items
Spinach
Low FODMAP at standard serve
Capsicum
No significant response recorded
Carrot
No significant response recorded
Banana (firm)
Low FODMAP when not overripe
Blueberries
Low FODMAP at ¼ cup
Mushroom
Mannitol · still learning
Try oyster mushroom, lower mannitol
Zucchini
No significant response recorded
Protein 4 items
Chicken breast
Protein, no FODMAP content
Salmon
Protein, no FODMAP content
Eggs
No FODMAP content
Firm tofu
Low FODMAP, most GOS removed in processing
Grains & Bread 4 items
Jasmine rice
No FODMAP content
Sourdough (spelt)
Low fructans due to fermentation
Oats
Low FODMAP at ½ cup
Wheat pasta
Fructans · moderate at 1 cup
Try rice noodles or gluten-free pasta
Dairy & Alternatives 3 items
Lactose-free yoghurt
No significant response recorded
Hard cheese (parmesan, cheddar)
Naturally very low lactose
Butter
Trace lactose only
Flavour & Seasonings 3 items
Garlic-infused oil
Fructans are water-soluble, oil is safe
Green part of spring onion
Low FODMAP, fructans are in the white bulb
Garlic (fresh)
Fructans · your strongest response this week
Use garlic-infused oil instead, same flavour, no fructans
Pantry 3 items
Soy sauce
Low FODMAP at 2 tbsp
Maple syrup
Low FODMAP at 2 tbsp
Walnuts
Low FODMAP at 30g (10 halves)