Written by Olivia Farrow, RD, MHSc
Reviewed by Krista Kolodziejzyk, RD, MPH, MBA and Maria Dellanina, RDN
Digestive symptoms can be overwhelming and affect every part of daily life. For clients with irritable bowel syndrome (IBS), the low FODMAP diet is one of the best evidence-based tools to help uncover food triggers and bring relief (1,2).
The low FODMAP diet can also be helpful for people with other conditions that come with gut symptoms, like inflammatory bowel disease, celiac disease, or even endometriosis. However, the low FODMAP diet can be challenging for some, requiring a detailed elimination that takes effort and consistency. What often makes things harder is the way many people first hear about the low FODMAP diet. They might read about it online, or get a quick suggestion from a doctor, and then try it on their own. Without the right guidance, they don’t realize that the elimination stage is temporary. It isn’t meant to be a long-term way of eating. Staying in the elimination phase for too long can be frustrating, confusing, and sometimes even harmful.
That’s where dietitians make a huge difference. You can take away the guesswork, provide a clear plan, and help clients actually benefit from the diet, without getting stuck or overwhelmed.
As dietitians, one practical way we can support clients is by helping them create a FODMAP shopping list. Providing clients with a clear, accessible grocery list makes each phase of the FODMAP diet the elimination phase easier to follow. It can also be adjusted for reintroduction and long-term balance.
What is the Low FODMAP Diet?
The low FODMAP diet is a short-term elimination plan designed to reduce symptoms like bloating, gas, abdominal pain, and changes in bowel habits.
- FODMAPs are fermentable short-chain carbohydrates (fructans, GOS, lactose, fructose, and polyols).
- They are poorly absorbed in the small intestine and ferment in the large intestine, producing gas and drawing in water.
- This can cause significant discomfort for people with IBS, though not everyone reacts to the same FODMAPs or amounts.
The low FODMAP diet has three phases:
- Elimination (2–6 weeks): Clients eat only low FODMAP foods until symptoms improve.
- Reintroduction (6–8 weeks): Foods are reintroduced in a structured way to test tolerance levels.
- Personalization (ongoing): Clients return to a more varied diet, avoiding only foods that consistently trigger symptoms.
Helping Your Client Build Their FODMAP Shopping List
Your client’s shopping list can work like a roadmap that makes each stage of the FODMAP diet easier to follow. As a dietitian, you can guide clients through the process by connecting their nutrition goals with their everyday food choices.
Here’s how you might support them:
- Start with their baseline: Review their usual diet, food preferences, cooking skills, and shopping habits. This ensures their shopping list feels realistic and not overwhelming.
- Create meal and snack ideas first: Work together on a few go-to options for each meal of the day, then translate those into a grocery list.
- Plan around the phase: In elimination, focus on low FODMAP substitutions for familiar foods. In personalization, rebuild variety around the foods they tolerate.
- Include reintroduction foods: During reintroduction, add specific test foods to the list in appropriate amounts so clients feel prepared and confident.
- Tailor for flexibility: Encourage clients to keep staple items on hand, while swapping in new foods as they learn what works for them.
This approach turns the FODMAP diet from an abstract set of rules into something concrete, practical, and sustainable. With your support, clients move from confusion to clarity, knowing exactly what to buy, cook, and eat at each stage.
Building a low FODMAP Shopping List for Clients
Examples of low FODMAP foods that might appear on a shopping list:
- Grains & starches: rice, quinoa, oats, sourdough or spelt bread
- Proteins: chicken, fish, eggs, firm tofu
- Dairy alternatives: lactose-free milk, almond milk, hard cheeses
- Fruits: bananas, grapes, oranges, strawberries
- Vegetables: carrots, zucchini, spinach, bell peppers
- Pantry staples: maple syrup, olive oil, peanut butter
It’s important to remind clients that serving size matters, as some foods shift from low to high FODMAP when consumed in larger portions.
Member-Only Tools for Dietitians
At Dietitian Success Center (DSC), we’ve designed resources to make this process easier for both dietitians and their clients.
- High/Low FODMAP Grocery List Handout: An easy-to-use resource to guide shopping and meal planning.
- Low FODMAP Video Course: A step-by-step resource for dietitians to feel confident applying the elimination, reintroduction, and personalization phases in practice.
These tools (and more FODMAP resources!) can help you save time and provide evidence-based, client-friendly education.
Key Takeaway
Helping your client create a personalized FODMAP shopping list is one way to set them up for success on the low FODMAP diet. With clear resources and guided support, you can help them move from restriction to freedom, managing their symptoms without unnecessary limitations.
Explore the full Low FODMAP Grocery List Handout, Low FODMAP Video Course, and so much more inside the DSC Practitioner Membership to bring ready-to-use tools directly into your practice.
Meet all of your professional development needs and access to 300+ client handouts with a Dietitian Success Center membership. Get started for free! Access your DSC starter kit and join a supportive community of dietitians today.
References
- Black, Christopher J et al. “Efficacy of a low FODMAP diet in irritable bowel syndrome: systematic review and network meta-analysis.” Gut vol. 71,6 (2022): 1117-1126. doi:10.1136/gutjnl-2021-325214
- Gibson, Peter R, and Susan J Shepherd. “Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach.” Journal of gastroenterology and hepatology vol. 25,2 (2010): 252-8. doi:10.1111/j.1440-1746.2009.06149.x
