Best Trader Joe’s Products for Low-FODMAP Diet, From Frequent Shopper

2025-06-14T11:03:01Z

Six weeks ago, I started the low-FODMAP diet to help improve my gut health and reduce inflammation.
I love shopping at Trader Joe’s for diet-friendly staples.
Blueberries, chia seeds, and carrot juice are a few of my favorite items to buy.

About six weeks ago, I started the low-FODMAP diet in an effort to improve my gut health.

The diet entails cutting out foods high in short-chain carbohydrates (fermentable oligosaccharides, disaccharides, monosaccharide, and polyols). These carbs can cause digestive issues for people with functional gut disorders, like IBS.

I started the elimination phase of the diet by avoiding high-FODMAP foods like dairy-based milk, wheat-based bread, garlic, and apples.

Although the diet initially felt overwhelming and restrictive, I was pleased to learn that Trader Joe’s has a variety of low-FODMAP options.

From blueberries and carrot juice to peanut butter, here are six of my favorite FODMAP-friendly staples.

Blueberries are a key ingredient in my morning breakfasts.

I like to have blueberries with pancakes.

Amrita Bhasin

Blueberries are low in fructose, which makes them great for the low-FODMAP diet. I enjoy adding them to diet-friendly versions of pancakes.

Chia seeds are the star of my 15-minute pudding recipe.

Packages of organic chia seeds at Trader Joe's. — Chia-seed pudding is another one of my go-to breakfast options.

Amrita Bhasin

Every night, I make homemade chia-seed pudding by refrigerating a mix of chia seeds, almond milk, and maple syrup in a glass jar.

I like to make this because a small serving of chia seeds is low in FODMAPs. Almond milk is lactose free, which also makes it good for low-FODMAP diets, and maple syrup is considered a better low-FODMAP alternative to other sweeteners like honey.

Overall, it’s a great, convenient breakfast option that leaves me feeling satisfied.

Peanut butter is high in protein and healthy fats.

A display of peanut butter at Trader Joe's. — Trader Joe’s creamy unsalted peanut butter only has one ingredient: peanuts.

Amrita Bhasin

In addition to spreading peanut butter on low-FODMAP-friendly bagels, I like to pair it with fruit and celery for an easy snack.

Trader Joe’s unsalted peanut butter contains just one ingredient: peanuts. Compared to other nuts like cashews and pistachios, peanuts are low in fermentable carbs.

I like to use organic brown-rice penne as the base for my homemade pesto pasta.

Organic brown rice penne pasta at Trader Joe's. — Homemade pesto pasta is one of my favorite meals.

Amrita Bhasin

Pastas made from rice are better for my low-FODMAP diet than standard wheat-based pastas, which are higher in fructans. So, I like to pick up Trader Joe’s organic brown-rice pasta.

To make my pesto sauce low-FODMAP, too, I omit garlic from the recipe and substitute pine nuts with walnuts.

Organic carrot juice is high in vitamin A, antioxidants, and minerals.

Bottles of organic carrot juice at Trader Joe's. — Carrots are known to be a low-FODMAP food.

Amrita Bhasin

Although I recently purchased a juicer, I like to grab Trader Joe’s organic carrot juice when I’m on the go.

Carrots are low in fructans and mannitol, making them good for the low-FODMAP diet.

Organic white-corn tortilla chips make a great base for homemade nachos.

Organic white corn tortilla chips at Trader Joe's. — Trader Joe’s organic white-corn tortilla chips are also a good snack on their own.

Amrita Bhasin

I use Trader Joe’s organic white-corn tortilla chips as the base for my 20-minute nacho recipe, which also includes grilled or sautéed chicken and some avocado.

Unlike tortilla chips made from wheat flour, which are high in fructans, corn-based tortilla chips don’t have as many fructans.

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