Low FODMAP shopping, aisle by aisle

Ten aisle guides: the rule for the shelf, the words to look for on the label, and real products we have checked, country by country.

Aisle guides

Low FODMAP milkRegular cow, goat and sheep milk is High FODMAP because of lactose, and a normal glass is well over the limit for most people who react to...25 low FODMAP examples in 11 countries Low FODMAP yogurtRegular yogurt is High FODMAP because of lactose, and that holds for plain, full fat and low fat alike.11 low FODMAP examples in 11 countries Low FODMAP cheeseCheese is friendlier than the rest of the dairy aisle, because the lactose leaves with the whey during draining and what stays behind is...34 low FODMAP examples in 11 countries Low FODMAP breadWheat, rye and barley bread is High FODMAP because of fructans, the fibre in the grain, not because of gluten.23 low FODMAP examples in 11 countries Low FODMAP cerealBreakfast cereal is a fructan aisle first: anything built on wheat, rye or barley, wheat bran included, is High.13 low FODMAP examples in 11 countries Low FODMAP snacksPlain salted crisps, corn chips, rice cakes and popcorn are Low FODMAP, so the base of this aisle is mostly fine.38 low FODMAP examples in 11 countries Low FODMAP sweetsThe sweet aisle comes down to which sugar was used.36 low FODMAP examples in 11 countries Low FODMAP saucesSauces are the aisle where onion and garlic live, and both are High FODMAP in every form, fresh, dried, roasted or powdered.27 low FODMAP examples in 11 countries Low FODMAP drinksFruit juice is where this aisle goes wrong: apple and pear juice are High because of excess fructose, and they are also the cheap base of...26 low FODMAP examples in 11 countries Low FODMAP ready mealsReady meals are hard for one reason: almost every savoury recipe starts with onion and garlic, and both are High FODMAP in any form...19 low FODMAP examples in 10 countries

How the ratings are made

How Belly Buddy rates FODMAPsWhere the levels come from, what the app does with a photo of a label, and what it does not do.

Scan any label in seconds

Belly Buddy reads the ingredient list and rates every line on it.

Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet.