Low FODMAP shopping guide
By GroceryWise · Published
This guide covers what low FODMAP means, how to tell the two certification logos apart, what to check on an ingredient list, and the supermarket staples GroceryWise compares each week. It is general shopping information, not dietary advice.
What low FODMAP means
FODMAPs are a group of short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) that the small intestine doesn't fully absorb. Researchers at Monash University developed the low FODMAP diet to help people manage the symptoms of irritable bowel syndrome (IBS). It runs in three stages: a strict stage of two to six weeks, then reintroducing foods one group at a time, then a longer-term diet that limits only the foods that cause trouble. Monash University's FODMAP site explains the diet.
Monash vs FODMAP Friendly certification
The two certification programs you'll see on Australian packs are Monash University and FODMAP Friendly, and each prints its own logo.
- Monash University: the university's own program. Samples from several batches are tested in a lab, and a certified product carries the blue Monash University low FODMAP logo.
- FODMAP Friendly: a separate program, not run by Monash. Products are tested at an accredited Australian lab, and a certified product carries the green FODMAP Friendly logo with its double "F" mark. FODMAP Friendly explains how its testing works.
Both programs approve a product for the serve size stated on the pack, so a larger serve may not be low FODMAP. Check the serve size printed with the logo. A product without a logo isn't necessarily high FODMAP: it may simply never have been tested.
Reading labels
Australian ingredient lists run from the largest ingredient to the smallest. As general information, these are the ingredients most often worth a second look:
- Onion and garlic, including onion powder, garlic powder and dried onion.
- Inulin and chicory root fibre, added for fibre, sometimes listed as fructo-oligosaccharides (FOS).
- Honey, fructose and high-fructose corn syrup.
- Apple, pear and mango, and juice concentrates made from them.
- Sweeteners ending in "-ol": sorbitol (420), mannitol (421), maltitol (965), xylitol (967) and isomalt (953).
- Lactose, which comes with milk solids and some whey.
- Wheat, rye and barley in larger amounts.
Gluten free isn't the same as low FODMAP. A gluten-free bread or bar can still contain inulin, honey or apple, so read the list even when the front of the pack says gluten free.
Supermarket staples by aisle
Every product below was in Coles' FODMAP Friendly aisle when we chose it in October 2026, which GroceryWise lists as Low FODMAP Food. The aisle name is the retailer's, not a certification, and we haven't tested any of these products, so check each pack for a logo and its serve size. Names, links and stockists come from this week's prices.
Breakfast: oats, muesli and cereal
Plain rolled oats, a fruit-free muesli and a gluten-free corn flake.
- Uncle Tobys Rolled Oats Quick Porridge at Coles and Woolworths
- Uncle Tobys Rolled Oats Traditional Porridge at Coles and Woolworths
- Carman's Muesli Toasted Original Fruit Free at Coles and Woolworths
- Kellogg's Gluten Free Corn Flakes Breakfast Cereal at Coles and Woolworths
Milk alternatives
Long-life almond milks, which keep in the pantry until opened.
- Sanitarium So Good Unsweetened Almond Long Life Milk UHT at Coles and Woolworths
- Sanitarium So Good Almond Long Life Milk UHT at Coles and Woolworths
- Sanitarium So Good Unsweetened Almond Coconut Long Life Milk UHT at Coles and Woolworths
Soups, simmer sauces and stock
Ready-made soups and simmer sauces. Stock cubes and powders often contain onion or garlic, so read the label.
- Fodmapped For You Roasted Pumpkin & Sage Soup at Coles and Woolworths
- Fodmapped For You Chicken & Vegetable Soup at Coles and Woolworths
- Fodmapped For You Simmer Sauce Butter Chicken Curry at Coles and Woolworths
Compare these brands' prices: Fodmapped For You, Massel. Not every product in a brand's range is low FODMAP.
Flour and baking
Gluten-free plain and self-raising flours, and a flour sold as low FODMAP.
- Orgran Gluten Free All Purpose Plain Flour at Coles
- Orgran Gluten Free Self Raising Flour at Coles
- Lo-fo Pantry Low Fodmap Plain Flour at Coles
Compare this brand's prices: Orgran. Not every product in a brand's range is low FODMAP.
Noodles, tortillas and snacks
Konjac noodles, corn chips and protein bars.
- Slendier Konjac Noodle Style at Coles and Woolworths
- La Tortilleria Totopos at Coles
- Fodbods Gut Friendly Protein Bar Peanut Chocolate at Coles
Plain cooking oils are fat rather than carbohydrate, so they contain no FODMAPs. Cobram Estate olive oil is one GroceryWise compares.
For a shopping list by aisle, see low FODMAP foods at Woolworths and Coles.
Talk to a dietitian
This guide is general shopping information, not medical or dietary advice, and no food here treats any condition. If you have ongoing gut symptoms, see your GP first: other conditions can look like IBS. An Accredited Practising Dietitian who knows the low FODMAP diet can work out which foods suit you. Dietitians Australia has a directory to find one near you.