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    Best Trader Joe’s Products for Low-FODMAP Diet, From Frequent Shopper

    Press RoomBy No Comments3 Mins Read

    • Six weeks ago, I started the low-FODMAP diet to help improve my gut health and reduce inflammation.
    • I love shopping at Trader Joe’s for diet-friendly staples.
    • Blueberries, chia seeds, and carrot juice are a few of my favorite items to buy.

    About six weeks ago, I started the low-FODMAP diet in an effort to improve my gut health.

    The diet entails cutting out foods high in short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharide, and polyols). These carbs can cause digestive issues for people with functional gut disorders, like IBS.

    I started the elimination phase of the diet by avoiding high-FODMAP foods like dairy-based milk, wheat-based bread, garlic, and apples.

    Although the diet initially felt overwhelming and restrictive, I was pleased to learn that Trader Joe’s has a variety of low-FODMAP options.

    From blueberries and carrot juice to peanut butter, here are six of my favorite FODMAP-friendly staples.

    Blueberries are a key ingredient in my morning breakfasts.


    A display of blueberries at Trader Joe's.

    I like to have blueberries with pancakes.


    Amrita Bhasin

    Blueberries are low in fructose, which makes them great for the low-FODMAP diet. I enjoy adding them to diet-friendly versions of pancakes.

    Chia seeds are the star of my 15-minute pudding recipe.


    Packages of organic chia seeds at Trader Joe's.

    Chia-seed pudding is another one of my go-to breakfast options.


    Amrita Bhasin

    Every night, I make homemade chia-seed pudding by refrigerating a mix of chia seeds, almond milk, and maple syrup in a glass jar.

    I like to make this because a small serving of chia seeds is low in FODMAPs. Almond milk is lactose free, which also makes it good for low-FODMAP diets, and maple syrup is considered a better low-FODMAP alternative to other sweeteners like honey.

    Overall, it’s a great, convenient breakfast option that leaves me feeling satisfied.

    Peanut butter is high in protein and healthy fats.


    A display of peanut butter at Trader Joe's.

    Trader Joe’s creamy unsalted peanut butter only has one ingredient: peanuts.


    Amrita Bhasin

    In addition to spreading peanut butter on low-FODMAP-friendly bagels, I like to pair it with fruit and celery for an easy snack.

    Trader Joe’s unsalted peanut butter contains just one ingredient: peanuts. Compared to other nuts like cashews and pistachios, peanuts are low in fermentable carbs.

    I like to use organic brown-rice penne as the base for my homemade pesto pasta.


    Organic brown rice penne pasta at Trader Joe's.

    Homemade pesto pasta is one of my favorite meals.


    Amrita Bhasin

    Pastas made from rice are better for my low-FODMAP diet than standard wheat-based pastas, which are higher in fructans. So, I like to pick up Trader Joe’s organic brown-rice pasta.

    To make my pesto sauce low-FODMAP, too, I omit garlic from the recipe and substitute pine nuts with walnuts.

    Organic carrot juice is high in vitamin A, antioxidants, and minerals.


    Bottles of organic carrot juice at Trader Joe's.

    Carrots are known to be a low-FODMAP food.


    Amrita Bhasin

    Although I recently purchased a juicer, I like to grab Trader Joe’s organic carrot juice when I’m on the go.

    Carrots are low in fructans and mannitol, making them good for the low-FODMAP diet.

    Organic white-corn tortilla chips make a great base for homemade nachos.


    Organic white corn tortilla chips at Trader Joe's.

    Trader Joe’s organic white-corn tortilla chips are also a good snack on their own.


    Amrita Bhasin

    I use Trader Joe’s organic white-corn tortilla chips as the base for my 20-minute nacho recipe, which also includes grilled or sautéed chicken and some avocado.

    Unlike tortilla chips made from wheat flour, which are high in fructans, corn-based tortilla chips don’t have as many fructans.

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