Trader Joe’s definitely has a loyal following and is known for it’s signature products– Everything But the Bagel seasoning, cauliflower gnocchi, and their famous orange chicken – to name a few. For those going through the Low FODMAP Diet process, these aren’t the best options, but luckily there are a ton of other products that are perfectly appropriate for the elimination phase of the diet– and life after! Here are my low FODMAP favorites from the iconic grocery chain (by department):

Produce

Prepped veggies

Trader Joe’s isn’t exactly known for it’s produce, but their prepared veggies are great for bringing meals together quickly! There are great low FODMAP options, and who isn’t looking for less prep work? Look for these next time you’re there:

• Jicama sticks

• Persian cucumbers

• Trimmed green beans

• Broccoli florets

• Baby bok choy

• Shishito peppers

• Mini peppers

• Trimmed radishes

• Fancy carrots (in many colors!)

Fresh herbs and green onions

Herbs are a great way to add flavor without adding FODMAPs to a dish, and did you know that the green tops of green onions are FODMAP-free? A great option for adding a subtle onion flavor to any dish.

Teeny tiny avocados

Choosing a smaller piece of fruit is a great way to curb FODMAP intake without giving it extra thought. One half of these little guys is approximately one ounce (or about 30 grams), which contains a safer amount of sorbitol for those that are sensitive to it!

Lemons and limes

While you’re there, grab a couple of each. Citrus is an another awesome way to add flavor without adding FODMAPs!

Dairy

Cheese section

Cheese lovers rejoice! Most cheeses are low in FODMAPs because they are low in lactose (due to the way cheese is made). Cheese is a great way to add fat and flavor to the diet, and pre-packaged options like cheese sticks and BabyBel wheels are great snack options during the elimination phase of the Low FODMAP Diet. And don’t get me started on their Unexpected Cheddar. It really is that good. Just remember, everything in moderation ;)

Lactose-free Milk

I was so happy when Trader Joe’s started carrying their own line of lactose-free cow’s milk. Yes, they also have a plethora of non-dairy beverages, but having a lactose-free option allows those who enjoy cow’s milk the same nutritional benefits (protein, fat, calcium, and vitamin D) that they have enjoyed in the past.

Frozen

During the elimination phase, stick to single ingredient frozen foods. I know, I know, but remember, it’s only a few weeks. Plus, these things make meals fast and filling:

• Pre-cooked jasmine and brown rice packets (seen here in my most popular recipe– veggie fried rice!)

• Shelled edamame– a great low FODMAP, plant-based protein!

• Trimmed green beans– I like to blanch, saute, and top with lemon zest

• Low FODMAP fruit like pineapple or strawberries

Pantry Staples

Whole grains

Trader Joe’s is a great place to stock up on fiber-full, low-FODMAP whole grains like oats and quinoa as well as their brown rice pasta, which continues to be my favorite gluten-free pasta on the market.

DYK popcorn is a whole grain too? Their organic popcorn with EVOO is one of my favorites for an afternoon snack.

Cooking supplies and condiments

Traditional sauces, spice blends, and condiments often have high FODMAP ingredients like garlic, onion, honey and high fructose corn syrup. Check the ingredient list closely or try one of these instead:

• Olive oil spray– buy multiple at once! This is my preferred cooking spray, but I also use on salads with a squeeze of lemon + seasoning for dressing.

• Chili lime seasoning– great on everything from fish to fruit!

• Furikake– we use on fish, stir fry, and a low-FODMAP version of a chicken larb bowl

• Maple syrup

• Maple butter (this one may be a seasonal product, but it is SO good!)

• Canned coconut milk– I use this in my coconut cream pie chia pudding, coconut milk-poached whitefish, smoothies and curry-esque sauces

• Canned pumpkin– see all the recipes I make with one can here

• Nutritional yeast

• Capers

• Kalamata olives

Nutritional boosts

These are great for adding more nutrients to smoothies, oatmeal, and baked goods! Hemp seeds are my favorite plant-based protein to add to smoothies, and I’ll put chia seeds on just about anything (there’s 5 g of fiber in one tablespoon):

• Hemp seeds

• Chia seeds

• Flax seeds

• Cacao powder

• Peanut powder

Easy proteins sources

All animal proteins are safe to consume while limiting FODMAPs because they don't contain carbohydrates! Look for lean, high quality sources. These are the ones I grab when I’m at Trader Joe’s:

• Wild-caught skip jack tuna pouches

• Cage-free eggs

• Organic poultry, pork and beef

Plant-based proteins have to be given more consideration because many do contain FODMAPs. Here are a few I like at Trader Joe’s, and their low-FODMAP serving size, if necessary:

• Firm tofu

• Pre-cooked lentils (1/2 cup)

• Canned garbanzo beans (chickpeas) (1/4 cup)

These definitely aren’t the only low-FODMAP foods at Trader Joe’s! And there are new and exciting FODMAP-friendly products on the shelves all the time. Got a favorite that I missed? Let me know!