Trader Joe's Low FODMAP Shopping List

Compiled by FODMAP Everyday®

FODMAP Everyday® Disclosures. This list is not an exhaustive list. Trader Joe’s products are
seasonal, may vary by locations, or may be discontinued. This list was created by a Monash
Certified RDN and reflect best effort at using available information to curate likely low FODMAP
products. Unless a product bears a low FODMAP certification stamp from an official
certification body it cannot be guaranteed it is low FODMAP. In cases where an individual food
product was not tested by Monash University, clinical judgment was used to determine if a
product can be included on this list. This does not replace a CERTIFICATION process. Please
work with your GI or RDN to make sure all food choices meet your specific requirements.
Please use common sense.

We are not including information on the amounts of what is considered safe, or not, to eat.
For this information please use the Low FODMAP Diet App by Monash. This is where you will
find the most up to date information detailing serving sizes.

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Some additional guidance and information on how we compiled this list:

• Foods with natural flavors unconfirmed by Trader Joe's were not included.
• Per FDA regulations in the USA, the term “spices” cannot include garlic or onion, which
will help clear up some confusion if you see this term on the label.

Here are a few examples when best judgment was utilized.

• Cheese’s listed: According to Monash aged, hard cheese is naturally low in lactose.
Avoid fresh cheeses such as fresh mozzarella, cottage cheese, and ricotta since they
contain excessive lactose. Beware of cheese spreads or cheese foods because whey
protein is often added which increases the lactose content to unsafe levels. A good rule
of thumb is to aim for cheeses with less than 1 gram of sugar which means it contains
less than 1 gram of lactose making it a safe low FODMAP option.
• Celery powder has not been tested by Monash, however celery is low FODMAP at 1/4
stalk therefore this ingredient was included since this is a common ingredient in cured
meats in the US.

If there are any concerns with a specific food on the list, test a small portion when symptoms
are under good control to assess your tolerance.

Please see article about FODMAP stacking when combining several foods with specified
portions at the same meal.

Some wheat products such as wheat based bread and wheat pasta has been tested low
FODMAP at small portions, however, these foods were not included since Monash recommends
avoiding these when on the elimination diet.

Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18
 Low FODMAP Shopping List Compiled by FODMAP Everyday®
(see Disclosures) Updated February 2018

Fruit Vegetables
Fresh or dried Fruit Fresh unless otherwise stated
▪ Banana ▪ Baby Beets cooked
▪ Blueberries ▪ Belgium Endives
▪ Cantaloupe ▪ Broccoli (heads or whole only)
▪ Clementine ▪ Broccoli Florets
▪ Dried Banana Chips ▪ Butternut Squash
▪ Dried Craisins ▪ Butternut Squash Ribbons
▪ Freeze-Dried Raspberries, Blueberries, ▪ Carrots (orange and rainbow)
and Banana Slices ▪ Celery
▪ Grapes ▪ Corn on the Cob
▪ Lemon ▪ Cucumber
▪ Lime ▪ Edamame
▪ Kiwi ▪ Fire Roasted Red Peppers
▪ Mandarin Orange ▪ Green Beans
▪ Orange ▪ Green Bell Peppers
▪ Papaya ▪ Haricot Verts
▪ Pineapple ▪ Hot and Sweet Cherry Peppers
▪ Pomegranate seeds ▪ Jicama Sticks
▪ Raspberries ▪ Kale
▪ Strawberries ▪ Lettuce- Iceberg, Living butter, Arugula,
▪ Thompson Seedless Raisins Romaine Lettuce and Romaine Hearts
▪ Microgreens
▪ Organic Shredded Green and White
Breads, Tortillas, and Cabbage with Organic Carrots
Crackers ▪ Parsnips
▪ Potatoes
▪ Brown Rice Tortillas
▪ Red, Yellow, Orange Peppers
▪ Gluten Free Cinnamon Raisin Bread
▪ Salad Mixes-Herb Salad, Butter
▪ Gluten Free Plain Bagel
lettuce and Radicchio, Baby Spinach,
▪ Gluten Free White Sandwich Bread
Organic Baby Lettuce, Sorrento,
▪ Taco Shells
Organic Power to the Green, Organic
▪ Multi-seed with Tamari Soy Sauce
Tuscan Kale, Kale, and Arugula
Crackers
▪ Shredded White Cabbage
▪ Sourdough Bread (made without
▪ Spaghetti Squash
yeast, malted barley, or rye flour)
▪ Spinach
▪ White Corn Tortillas
▪ Sweet Potato & Sweet Potato Ribbons
▪ 3 Seed Sweet Potato Crackers
▪ Tomatoes
▪ Yellow squash
▪ Zucchini or Baby Zucchini
Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18
Snack Chips, Pretzels
Limit to one serving as defined by label
▪ Bamba Peanut Butter Snacks
▪ Caramel Popcorn
▪ Churro Bites
▪ Gluten Free Pretzel Twists
▪ Kettle Corn Movie Theater Popcorn
▪ Kettle Popped Popcorn Chips Whole
Grain with Chia Seeds, Flax Seeds,
Whole Quinoa, and Sunflower Seeds
▪ Olive Oil Potato Chips
▪ Organic Blue Corn Tortilla Chips
▪ Organic Longboard Chips
▪ Organic Unsalted Corn Tortilla Chips
White and Yellow
▪ Parsnip Chips
▪ Plantain Chips
▪ Reduced Guilt Kettle Cooked Potato
Chips
▪ Ridge Cut Potato Chips with Sea Salt
▪ Roasted Seaweed Snacks
▪ Salt and Vinegar Potato Chips
▪ Salted Tortilla Chips
▪ Spud Crunchies Potato Snacks
▪ Stone Ground Blue Corn Tortilla Strips
▪ The Crispy Crunchy Mochi Rice
Nuggets
▪ Wasabi Roasted Seaweed Snacks
▪ White Corn Tortilla Rounds
Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18
Grains
▪ Organic Brown Rice Pasta- Penne and
Fusilli
▪ Organic Brown Rice and Quinoa Fusilli
Pasta
▪ Organic Brown Rice Spaghetti Pasta
▪ Organic Brown Rice and Quinoa
Spaghetti Pasta
▪ Organic Oats and Flax
▪ Organic Polenta
▪ Organic Quinoa - White, Red,
Sprouted Tricolor
▪ Organic Rice and Quinoa Hot Cereal
▪ Oven toasted Old Fashioned Organic
Oats
▪ Rice (all varieties)
▪ Rolled oats
▪ Steel cut organic oats
▪ Gluten Free Egg Fettuccine Pasta- (in
the refrigerator section)
Hot and Cold Cereals
▪ Barbara Puffins- Original, Peanut
Butter and Cinnamon
▪ Crisp Rice Cereal
▪ Nature's Path Envirokidz Gorilla
Munch
▪ Nature's Path Envirokidz Peanut
Panda Puffs
▪ Frosted Flakes
▪ Joe's Os
▪ Nature's path Pumpkin Seed and Flax
Granola
▪ Organic Corn Flakes
▪ Organic Purple Maize Flakes
▪ Pecan Praline granola
▪ Peanut Butter Protein Granola
Fresh Meats & Eggs
▪ 100% Liquid Egg Whites
▪ Eggs
▪ Fresh Beef, Pork, Chicken, Turkey, and
Lamb (avoid the marinated options)
▪ Grass Fed Beef Sirloin Roast Fully
Cooked
▪ Nulaid Reddi Eggs
▪ Pork Belly Fully Cooked
Vegetarian Proteins
▪ Organic Tofu
▪ Firm Tofu
▪ Super Firm Tofu
▪ Sprouted Tofu
▪ Organic Pea Protein Powder-
Unflavored and Vanilla
Dairy and Non-Dairy
▪ Hard Cheese- Parmesan, Goat, Blue,
Cheddar, Colby, Feta, Mozzarella (not
fresh), Swiss, Camembert, Havarti,
Fontinu, Munster, Manchego, Gouda,
Smoked Gouda, Monterey Jack,
Iberico, Brie, Chevre
▪ Shredded- Fancy Mexican Blend, 3
Cheese Blend and Light 3 Cheese
Blend, and Shredded Pepper Jack
▪ Crumbled Blue
▪ Crumbled Feta and Feta in Water
▪ String or Cheddar Cheese
▪ Colonna Parmesan and Romano
Grated Cheese
▪ Cream Cheese
▪ Whipped Cream Cheese
▪ Cultured Coconut Yogurt Vanilla and
Blueberry
▪ Original Coconut Creamer
Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18
Deli Meat, Sausage, Bacon
Limit to one serving as defined by label
▪ Applegate Over Roasted Turkey
Breast
▪ Bavarian Bratwurst Fully Cooked
▪ Black Forest Ham
▪ Black Forest Healthy Smoked Ham
▪ Classic Uncured Dry Rubbed Sliced
Bacon
▪ Fully Cooked Uncured Bacon
▪ Healthy Canadian Style Bacon
▪ Just Slightly Seasoned Chicken
▪ Maple Chicken Breakfast Sausage
▪ Maple Chicken Breakfast Sausage
▪ Organic Over Roasted Turkey Breast
▪ Oven Roasted Turkey Breast
▪ Peppered Turkey Bacon
▪ Smoked Turkey Breast
▪ Spicy Italian Style Chicken Sausages
All Natural Fully Cooked
▪ Sweet Italian Style Chicken Sausages
All Natural Fully Cooked
▪ Uncured Apple Smoked Bacon
▪ Uncured Bacon Ends and Pieces
▪ Uncured Bavarian Bratwurst
▪ Uncured Black Forest Ham Bacon
▪ Volpi Roltini Mozzarella and
Prosciutto Ham
Canned Fish & Chicken Smoked Fish
▪ Boneless Skinless Mackerel in ▪ Fresh Atlantic Smoked Salmon
Sunflower Oil ▪ Pacific Supreme Smoked Salmon
▪ Canned Sockeye Salmon ▪ Smoked Peppered Mackerel Fillets
▪ Chicken of the Sea Premium Crab ▪ Smoked Rainbow Trout Filets
▪ Farm raised Smoked Trout Skinless in ▪ Wild Nova Smoked Sockeye Salmon
Canola Oil and Salmon Pieces
▪ Kipper Fillets Smoked Herring in a Can ▪ Wild Smoked Sockeye Salmon with
▪ Naturally Smoked Oysters Crackers Peppercorns, Mustard Seed,
▪ Premium Chunk White Chicken and Lemon
▪ Sardines in Water, Lightly Salted in ▪ Wild Sockeye Smoked Salmon
Olive Oil, in Olive Oil, and in Spring
Water. Freezer Section –
▪ Tuna
▪ Wild Alaskan Pink Salmon Regular and Meats and Seafood
No Salt Added ▪ Angus Beef Ground Beef, Strip, and
Loin Steaks
Freezer Section – ▪ Chicken-Thigh, Breast, Leg, and Wing
▪ Fish-Tilapia, Cod, Salmon, Tuna,
Fruits and Veggies Swordfish, Dover
▪ Blueberries ▪ Green Chili and Cheese Tamales-1
▪ Broccoli Florets ▪ Mahi Mahi Burger
▪ Chopped Spinach ▪ Sea Scallops
▪ Colorful Carrot Coins ▪ Seafood Blend
▪ Edamame or Lightly Salted Edamame ▪ Shrimp
▪ French or Whole Green Beans ▪ Turkey Burger
▪ Handsome Cut Potato Fries ▪ Uncooked Grass Fed Angus Beef
▪ Mélange A Trios (Red, Yellow, and Burger
Green Pepper Strips) ▪ Uncooked Ground Buffalo Burgers
▪ Organic Brown Rice ▪ Wild Caught Crab Meat
▪ Organic Fully Cooked Quinoa
▪ Pineapple TidBits
▪ Raspberries Tea Bags and Coffee
▪ Shelled Edamame ▪ Black Tea weakly brewed
▪ Shredded Hash Brown ▪ English Breakfast weakly brewed
▪ Spiralized Carrots ▪ Earl Grey weakly brewed
▪ Spiralized Zucchini ▪ Irish Breakfast weakly brewed
▪ Steel Cut Oatmeal ▪ Jasmine Green Tea
▪ Strawberries ▪ Peppermint Tea
▪ Super Sweet Cut White or Cut Corn ▪ Organic Moroccan Green Tea
▪ Wild Blueberries ▪ Yogi Ginger Tea
▪ Coffee

Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18
Condiments
▪ Aceto Balsamico di Modeno Balsamic-
▪ Apple Cider Vinegar
▪ Chili Pepper Sauce
▪ Dijon Mustard
▪ Horseradish
▪ Jalapeno Pepper Hot Sauce
▪ Organic Ketchup
▪ Organic Mayonnaise
▪ Organic Yellow Mustard
▪ Real Mayonnaise
▪ Red Wine Vinegar
▪ Rice Vinegar
▪ Trader Giotto’s Balsamic Vinegar of
Modeno Vegan Spread and Dressing
Canned Goods
▪ Cento San Marzano Peeled Tomatoes
▪ Coconut Milk
▪ Garbanzo Beans
▪ Organic Garbanzo beans
▪ Green Chilis
▪ Organic Butternut Squash
▪ Organic Tomatoes Diced and Fire
Roasted
▪ Organic Tomatoes Diced and No Salt
Added
▪ Organic Tomatoes in Tomato Juice
▪ Organic Tomatoes Tomato Paste
▪ Trader Giotto’s Italian Tomato Paste
▪ Unsalted Plum Tomatoes

Baking Goods
▪ Blanched Almond Flour Nuts, Seeds, and Nut Butters
▪ Cocoa Powder ▪ Almonds
▪ Coffee Syrup ▪ Candied Walnuts
▪ Gluten Free All-Purpose Flour ▪ Cinnamon Roasted Almonds
▪ Gluten Free Pumpkin Bread Mix and ▪ Crunchy Salted Peanut Butter with
Muffin Mix Flax and Chia Seeds
▪ Just Almond Flour ▪ Macadamia nuts
▪ Liquid Stevia ▪ Organic Chia Seeds
▪ Maple Syrup ▪ Organic Tahini
▪ Organic Blackstrap Molasses ▪ Peanut Butter
▪ Organic Coconut Sugar ▪ Peanuts
▪ Organic Light Corn Syrup ▪ Pecans
▪ Roasted Cocoa Nibs ▪ Pumpkin seeds
▪ Semi-Sweet Chocolate Chunks ▪ Raw Almond Butter (do not buy the
▪ Stevia Extract Regular Almond Butter, which
▪ Turbinado Raw Cane Sugar contains cashews)
▪ Vanilla Extract ▪ Raw Brazil nuts
▪ Raw Oregon Hazelnuts
Olives ▪ Raw Pignolia
▪ Roasted and Salted Marcona Almonds
▪ Dried Kalamata Olives
with Rosemary
▪ Marinated Olive Duo
▪ Sunflower Seed Butter
▪ Greek Olive medley
▪ Sunflower Seed Spread
▪ Sliced Olives- black and green
▪ Sunflower seeds
▪ Olives-Katamon, Kalamata, and Giant
▪ Sweet and Spicy Pecans
Chalkidiki Olives
▪ Walnuts

Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18
Oils and Butter Dried Herbs
▪ Butter Herbs de Provence, Smoked Ghost Chili's,
▪ Earth Balance Red Chili Peppers, Saffron, Thyme, Oregano,
▪ Ghee- Clarified and Seasoned Buffalo Basil, Red Pepper (Cayenne), Ground Ginger
Ghee
▪ Kerrygold Butter Fresh Herbs
▪ Oils-Organic Olive Garlic Infused,
Parsley, Cilantro, Chives, Dill, Thyme, Mint,
Sesame, Avocado, Sunflower,
Rosemary, Sage
Coconut, Olive, Spanish Olive, Extra
Virgin Olive, Toasted Sesame,
Grapeseed, Canola Spice Blends
▪ Chili and Lime Seasoning
Jams and Preserves ▪ Dukkah Nut and Spice Blend
▪ Ginger Stir-in Paste
▪ Hot and Spicy Pepper Jelly
▪ Ground Black Pepper
▪ Organic Reduced Sugar Strawberry
▪ Rainbow Peppercorns
Preserves
▪ Raspberry Preserves made with Fresh
Raspberries Beverages
▪ Seville Orange Marmalade ▪ Original Lemonade
▪ Strawberry Preserves made with ▪ Limeade Fresh Squeezed
Fresh Strawberries ▪ Lactose Free Milk
▪ Almond Beverage- Original and
Unsweetened
Sweet Treats ▪ Green Tea Unsweetened
▪ Buono Mochilce Strawberry and ▪ Matcha Green Tea Unsweetened
Matcha Green Tea ▪ Fresh Squeeze Lemonade
▪ Candied Ginger ▪ Organic Green Tea & Lemonade
▪ Chocolate Almonds ▪ Organic Lemonade
▪ Coffee Mochi ▪ Kettle Brewed Unsweetened Green &
▪ Dark Chocolate Bar White Tea
▪ Dark Chocolate Covered Espresso ▪ 100% Pure Florida Orange juice not
Beans from concentrate
▪ Gluten Free Crispy Crunchy Chocolate ▪ Organic Carrot Juice
Chip Cookies ▪ Organic Carrot Turmeric Juice Blend
▪ Gluten Free Crispy Crunchy Ginger ▪ Fresh Squeeze Orange Juice
Chunk Cookies ▪ Coconut water
▪ Gone Bananas ▪ Tomato Juice
▪ Milk Chocolate Bar ▪ Rice Drink-Original and Unsweetened
▪ Non-Dairy Frozen Dessert Made with ▪ Tejava Unsweetened Tea
Coconut Milk Strawberry and Ice Cream ▪ Original Black Tea
▪ Organic Brown Rice Marshmallow ▪ Sweet Tea
Treat ▪ Kettle Brewed Unsweetened Black
▪ Pecan Praline Tea
▪ Vanilla or Coffee Meringues

Trader Joe’s Low FODMAP Shopping List Compiled by FODMAP Everyday® 2.18