If you’ve been following my blog for a while, you’ll know that I’m always sharing supermarket products I find which are suitable for a low FODMAP diet. I thought I’d put them in one place to help those of you looking for more variety in your diet, or for those of you who are new to the elimination phase.
I’ve also added ‘notes’ to some products as these require you to have reintroduced a small amount of lactose or gram/chickpea flour. I can’t stress this enough, but it’s a low FODMAP diet, not a no FODMAP diet. My main focus is to ensure my diet is gluten free, onion free, garlic free and low in lactose to minimise flare ups and maintain a happy, healthy gut. While being mindful of other known high FODMAP ingredients such as apples, honey, mushrooms etc.
All of these products are available at the time of writing but this may change! Hopefully I can continue to add to and update this list over time…
Sainsbury’s Pepperoni Slices
I’ve shared these before on my Homemade Low FODMAP Pizza recipe and in my Low FODMAP Favourites blog post, but they always need mentioning as they are just so good! The majority of cured meats including pepperoni and salami are flavoured with garlic, so this Sainsbury’s version is great for adding to pizza or sandwiches. They come in packs of 12 and 24.
Marks and Spencer Italian Meats with Manchego Cheese
This pack of cured meats and cheese is so great for lunches or for a buffet, and it’s the only chorizo I’ve ever seen that doesn’t contain garlic! Manchego cheese is a hard cheese with low levels of lactose and is therefore suitable for the low FODMAP diet – which is a win as it tastes amazing! A great selection pack which goes well with their sourdough bread!
Sainsbury’s Korma Curry Powder
I’ve mentioned this a lot before as it’s a great addition to many of my curries. It’s got a lovely taste and makes curry-making SO much easier. For ideas of recipes, click here.
Sainsbury’s Britsh Gammon Shanks with a Maple, Black Pepper & Orange Sauce
These gammon shanks are a regular on my food shop as they’re meaty, easy to cook and have a low FODMAP sauce, which is just unheard of! They also taste really good, the sweet orange and maple sauce goes so well with the salty gammon meat, and for £5, I think they’re great value. They can be found in the chilled section at Sainsbury’s.
Sainsbury’s Crispy Chilli Beef
This is another great find, crispy chilli beef with a sweet chilli sauce. There are so few low FODMAP sauces, so this makes for such a quick, easy meal. I often use it to make myself a Chinese fakeaway with chow mein or egg-fried rice. Again, this can be found in the chilled aisle along with other chinese-inspired ready meals.
Marks and Spencers Made Without Wheat Gluten Free Spinach and Ricotta Ravioli
The first time I tried this pasta, I honestly thought it was restaurant quality. It’s rich in flavour, doesn’t fall apart and tastes delicious. The best way to serve it is with a little butter and sprinkling of Parmesan, and it cooks in about 5 minutes. I literally love this ravioli, the only downside is the price, but it is Marks and Spencer’s Food…
Note: This does contain milk so not suitable for elimination.
Sainsbury’s Chicken Dippers
I like to have a few items in the freezer ready for those emergency meals or lunches. These chicken dippers are great with salad and have a lovely crispy outer coating.
Note: The ingredients state gram flour, but this is in addition to other flours so likely to be a small amount.
Birdseye Fish Fingers
Who doesn’t love a fish finger sandwich?! These are sold in most supermarkets and taste amazing when combined with some onion and garlic free tartare sauce, or a little mayo in a gluten free roll.
Note: The ingredients state gram flour, but this is in addition to other flours so likely to be a small amount.
Sainsbury’s Prawn Crackers
There’s not a lot to say other than these prawn crackers are gluten, onion and garlic free, and are a requirement for any Chinese fakeaway. Try pairing them with the Crispy Chilli Beef mentioned earlier, delicious!
Mary Berry’s Salad Dressing
Salad dressings usually contain onion or garlic however these Mary Berry dressings are tasty AND tummy friendly. Perfect for this time of year too when all I seem to eat is salad.
Waitrose Slow Cooked Memphis Ribs
Another meat main for £5, this time from Waitrose. These ribs are tender, and literally just fall off the bone. The seasoning is nice too, a real treat that it doesn’t contain any onion or garlic!
Marks and Spencer Made Without Wheat Naan Breads
Chicken curry just isn’t the same without naan breads. I love mopping up any leftover sauce, so poppadoms just don’t hit the spot for me! These naans are great, just reheat in the oven and enjoy!
Tesco Comptons Gravy Salt
I’m often asked about low FODMAP gravy and it’s something I’ve struggled to find too. While I haven’t found a supermarket timesaver, I have found this Gravy Salt by Compton’s which is approximately £1 and can be added to stocks to make a tasty gravy. Check out my recipe here.
Sainsbury’s Gluten Free Haddock Fishcakes
I love a good fishcake, there are so few out there that dont contain onion, I was over the moon when I found these! As with my other products containing breadcrumbs, gram flour is a listed ingredient.
Note: These do contain gram flour, but again the main ingredient is rice flour so I think there must only be a very small amount. They also contain milk products.
Marks and Spencer Milk & Cookies Chocolate Spread
This is such a lovely chocolate spread! I have to avoid nut butters and hazelnut spreads due to a nut allergy, so this is a great alternative. And the cookie bits are gluten free which is a real treat!
Note: This does contain milk so not suitable for elimination.
Sainsbury’s Gluten Free Plain Wraps
I’ve tried lots of wraps since starting the low FODMAP diet, and the Sainsbury’s ones for me personally, are kinder to my gut. They do contain chickpea flour and pea protein, but the amount is small in relation to other ingredients, and they make lovely quesadillas, fajitas and wraps.
Waitrose or Tesco Garlic-infused oil
This is a staple cupboard ingredient for any low FODMAP cooking as it adds the garlic flavour without the FODMAPs. I use it as a base for most recipes, and find that I get through get quite a bit! I’d recommend purchasing your oil in either Waitrose or Tesco as these are both infused, and do not contain any small chunks of garlic which could end up in your food!
Whitby Seafoods Gluten Free Whole Scampy (Sainsbury’s)
Similar to the fish fingers and chicken dippers, this scampi is a great addition to the freezer and can be added to chips or salad.
Note: The ingredients state gram flour, but this is in addition to other flours so likely to be a small amount.
Sainsbury’s Taco Shells
A nice change from fajitas and chilli are tacos! I found these in Sainsbury’s and they are such a good price, there’s no need to spend lots of free from products when these are naturally gluten free. Fill them with my low FODMAP chilli, lactose free cheese, and iceberg lettuce for a tasty, tummy-friendly meal.
Sainsbury’s Cumberland Sausages
I’m often asked whether sausages are low FODMAP, and which to buy as they can be quite a minefield! The main things to look out for are gram flour or chickpea flour and onion hidden in spices or flavourings. These cumberland sausages come as a pack of 6, or as 12 chipolatas.
Marks & Spencer Made Without Wheat Sausage Rolls
If you’re having a picnic or just miss pastry-based snacks,then these next two products are for you. Firstly the M&S Sausage Rolls which can be enjoyed hot or cold. I personally prefer them heated up as the pastry goes light and flaky. Who know we’d be able to enjoy such luxuries on a low FODMAP diet?!
Marks & Spencer Made Without Wheat Pork Pie
Secondly are the M&S pork pies which enable us FODMAPPERs to up our picnic game! These are very tasty, I’ve got to be honest, I didn’t eat many pork pies before going low FODMAP, but now I can eat these, I enjoy one regularly. Expensive for a single pie, but it’s worth it now and again.
Heinz Organic Baked Beans
I LOVE baked beans. I haven’t had them for a while for obvious reasons (beans + onion = gut chaos). However these Organic beans don’t contain any onion, and in small portions, can be tolerated! So if, like me, you’ve been missing out on beans as part of a big Sunday breakfast, why not heat yourself some Heinz Organic Baked Beans.
Marks and Spencer Made Without Wheat Gluten Free All Butter Shortbread Rounds
Low FODMAP biscuits can sometimes be tricky to choose due to high sugar content, however I love these, particularly as it has a short ingredient list which makes a nice change from the norm!
Note: These aren’t suitable if you haven’t reintroduced a small amount of lactose due to high milk content.
Marks & Spencer Tomato & Basil Soup
I never thought I’d be sharing a low FODMAP tin of soup, but this M&S Tomato and Basil soup is a cupboard staple for a last minute lunch or to take to work in emergencies. The high water content means that there is a digestible amount of tomatoes present. I also think it has a lovely taste, not too heavy or herby.
Are there any supermarket finds that I’ve missed?! I’m sure there are lots! Let me know so that I can continue to update my list, and share finds for those of you struggling to eliminate so many foods.
If you liked reading this post of found it helpful, let me know and I shall continue writing similar!
Happy shopping,
Alice x
Amazing to read this thank you, i have just started the low fod map diet and was really struggling with feeling like I was always eating the same food and getting bored. But these will really help me identify some variety now!
That’s so good to hear, I hope you enjoy them.
This is so helpful thanks!! 🙂
Asda’s free from green pesto, GU hot chocolate soufflé desserts and after eights are always on my shopping list too!
You’re welcome! Thank you, love the GU puddings will need to add these!
Great selection, thank you for this list. Curious how small a portion of organic beans would be without causing issues, half a tin? Also gutted I don’t live near an M & S, looks like they do a lot of suitable options and that spread looks amazing.
You’re welcome, I would say 1 or 2 tbsp, but gradually introduce them.
This is so helpful, thanks so much for compiling all this. I’ve just started my low Fodmap journey so this is super helpful for my next shopping list.
You’re welcome, I’m so pleased it’s helpful.
You’re welcome, I’m so happy I can help!