Low FODMAP Foods And Brands

Here’s a collection of our family’s favorite low FODMAP foods and brands. Most are gluten free, lactose free, and safe for those living with fructose malabsorption. While you can order most brands through Amazon, we’ve had great luck finding low FODMAP brands through Thrive Market. If you’re interested in getting low FODMAP brands, along with other great all-natural and organic food shipped to your door, be sure to check out the selection at Thrive Market! Get 30% OFF your first order and a FREE gift when you join!


Bread – Pasta – Starches

  • BFree Soft Gluten Free Rolls – They make a variety of rolls and tortillas! This is our favorite brand. These rolls are soft and delicious. Not hard and crumbly.
  • Against the Grain French Rolls – I make meatball sandwiches and baked ham and cheese sammy’s with the French rolls – SO good! I make steak sandwiches with the individual rolls. The rolls are pretty pricey, however.
  • Udi’s Brand Hot Dog Buns and Hamburger Rolls – This was our go to brand, but we have since found brands we like better, although Udi’s are typically easiest to find. Many restaurants carry this brand as well.
  • Schär Ciabatta Rolls are good too. They are pretty easily found at most grocery stores.
  • Barilla Gluten-Free Pasta is our favorite pasta brand. They even have gluten free oven ready lasagna noodles!
  • Miracle Noodle Shirataki Pasta – TQ has not eaten this, but I have and love it! No carbs, no calories, no upset stomach! And they are gluten free.
  • Food For Life Brown Rice Tortillas – Make a quesadilla with these and they toast up to be crispy and crunchy like an eggroll wrapper! Super YUM! They can also be frozen. TQ has a quesadilla every week on these (perfect use of leftovers).
  • Thai Kitchen Rice Noodles – These are great in soups and stir fry. My favorite are the super thin noodles. I even put them in Asian inspired salads.
  • Seeds of Change Rice Pouches – They have many varieties that are great for traveling; you only need a microwave for a healthy snack! Be careful, some of the varieties have garlic! Be sure to read the label carefully.


Sauces – Spices

Other Notable low FODMAP Brands



Digestive Support

  • Eat Anything – I carry this everywhere just in case. We find it very helpful when eating out. It helps you digest fructose, gluten and lactose. With IBS myself, I find it very helpful to keep my stomach calm! Highly recommended! You can read my full review HERE.
  • FODZYME Enzymes – A more recent find that works as well if not better than Eat Anything. You can read my full review HERE.
  • Fructaid – We’ve used Fructaid to help TQ with high fructose foods in the past when traveling. Today, we rely more on Eat Anything or FODZYME.


Do you have any safer low FODMAP foods/brands that are your favorites? What else should we try? Let us know!