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A shopping cart at Whole Foods filled with various groceries, illustrating 'IBS friendly grocery swaps' that are 'gut friendly & low FODMAP'.
Compares Reese's Peanut Butter Cups (contains milk) with Elev8 Creamy Rice Peanut Butter Cup (IBS friendly ingredients), suggesting the latter as a low FODMAP swap.
Compares Hillshire Farm Herb Turkey Breast (contains onion and garlic) with Applegate Herb Turkey Breast (no irritating seasoning), highlighting a gut-friendly alternative.
Compares Wellsley Frozen Mango Chunks (high in fructose, hard to digest) with Sprouts Frozen Blueberries (easier on digestion, good for smoothies) for IBS-friendly options.
Compares Tyson Grilled Chicken Breast Strips (contains onion and garlic powder) with Kirkwood Grilled Chicken Breast Strips (no garlic or onion), offering a low FODMAP choice.
Compares Quest Chocolate Chip Cookie Dough bars (hard-to-digest prebiotic fibers) with Fodmazing Fodmap Bars (made for low FODMAP diet, high in protein).
Compares Reddi-Wip Light Whipped Cream (contains milk and cream) with Friendly Farms Non-dairy Whipped Topping (dairy-free, non-irritating ingredients) for a gut-friendly option.
Compares Fish Market Parmesan Crusted Tilapia (contains onion, garlic, wheat) with First Street Skinless Tilapia Fillets (no irritating seasonings, good protein source) for a low FODMAP choice.
An image promoting the Fig app, showing how to instantly check if a product is Low FODMAP by scanning its barcode, highlighting an ingredient like 'SORBITOL' that might be problematic.
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Try out these swaps found on Fig!

2025/2/10 Edited to

... Read moreI totally get how frustrating it can be trying to figure out 'is this low FODMAP?' when you're just trying to do your grocery shopping! It feels like you need a special decoder ring sometimes. After countless hours of label reading and a lot of trial and error, I've picked up a few tricks that I wish someone had told me earlier. First off, knowing what to look for is half the battle. Ingredients like onion and garlic are hidden in so many savory products, even things you wouldn't expect, like some turkey breasts (as I found out the hard way!). These are major FODMAPs for many of us. Also keep an eye out for high-fructose corn syrup, lactose (from milk and cream), and those sneaky prebiotic fibers like inulin or fructooligosaccharides, which can be in seemingly healthy bars but wreak havoc on your gut. Even fruits can be tricky; while blueberries are often safe, larger servings of high-fructose fruits like mango can be a no-go for some. When it comes to figuring out if something is truly "gut friendly & low FODMAP," reading the ingredient list is your best friend. Look for certified low FODMAP labels, but if those aren't present, scan for the usual suspects. I’ve personally found the Fig app incredibly useful for instantly checking products by scanning barcodes, especially when I’m unsure about an ingredient like SORBITOL or other sugar alcohols. It’s like having a little expert in your pocket! And let's talk about the 'low FODMAP candy list' – because who doesn't need a sweet treat now and then? It's definitely one of the harder categories to navigate. Beyond the fabulous Elev8 Creamy Rice Peanut Butter Cups (a lifesaver!), you can often find relief with plain dark chocolate (check for milk solids beyond a trace amount and avoid high-fructose fillings). Many hard candies or lollipops made with simple sugars like dextrose or glucose and natural flavorings can be okay, but always double-check for tricky additives, especially those sugar alcohols like xylitol, mannitol, or sorbitol if consumed in larger quantities, as they can be FODMAPs. My personal tip? Try making your own simple treats! A small serving of homemade rice crispy treats with low FODMAP marshmallows, or even just some frozen blueberries blended into a 'nice' cream, can satisfy that sweet craving without the worry. Remember, moderation is key, even with low FODMAP items. It’s all about finding what works for your body and enjoying food without the fear of discomfort.