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What is a Low FODMAP Diet?

A Low FODMAP Diet is an elimination eating plan, designed to help those with Irritable Bowel Syndrome (IBS) and/or Small intestinal Bacterial Overgrowth (SIBO). It is intended to be a shorterm, temporary diet plan to assist those with IBS and SIBO discover which foods are troublesome and should be avoided long term, in order to reduce symptoms and improve one’s quality of life.


What are FODMAPs?

FODMAPS are a group of sugars that are found naturally in many foods and additives, that are not fully absorbed or digested in our intestines and may cause intestinal distress for those with IBS and SIBO.


What does FODMAP stand for?

The term FODMAP stands for:

Fermentable Carbohydrates, which are broken down and digested (fermented) by gut bacteria causing gas and other discomforts

Oligosaccharides Fructans and Galacto-Oligosaccharides are found in foods such as wheat, grains and alliums.

Disaccharides Lactose is a sugar found in milk and dairy products.

Monosaccharides Fructose are found in many fruits and some vegetables. They also occur in plant derived foods.


Polyols, Sorbitol and Mannitol are artificial sweeteners, often found in diet or sugar-free food and beverages.


What is the goal of a Low FODMAP Diet?

A Low FODMAP Diet is meant to be a temporary diet in order to determine which FODMAP foods cause symptoms, through a process of elimination and reintroduction. Once it is determined which foods should be avoided, the symptoms of IBS and SIBO, such as discomfort, bloating, gas and abnormal bowel habits, should be reduced.


Who would benefit from a Low FODMAP Diet?

The FODMAP Diet is strictly designed and intended for those who have been medically diagnosed with IBS or SIBO. It is a diet plan that should be discussed with your doctor or practitioner prior to starting to see if it is suitable for you.


What foods should I avoid on a Low FODMAP Diet?*

Foods that are recommended to be avoided when on a Low FODMAP Diet are:

  • Dairy products, such as cows milk, ice cream, some cheeses and yogurt
  • Wheat and grains, found in breads, cereals, crackers and pastas, to name a few
  • Most legumes, such as kidney beans, lentils and soybeans
  • Some processed meats and marinated meats
  • Some vegetables, such as peas, onions, garlic, mushrooms, cauliflower, asparagus, green pepper and avocado
  • Some nuts, such as pistachios and cashews
  • Some sugars including high fructose corn syrup and honey, as well as all artificial sweeteners
  • Some fruits, including apples, blackberries, peaches, pears, plums, mango, dried fruits and watermelon


What can I eat on a Low FODMAP Diet?*

A Low FODMAP Diet has been known to include the following foods and alternatives:

  • Vegetables such as green beans, bok choy, carrot, zucchini, tomato, potato, lettuce, cucumber, red bell pepper and bean sprouts
  • Fruits including bananas, grapes, blueberries, strawberries, grapefruit, oranges and pineapple
  • Dairy and alternatives, such as almond milk, goats milk and cheeses and lactose-free milk
  • Grain-alternatives made from rice, oats, quinoa, potatoes or corn, or gluten-free flours
  • Meat and poultry (depending on how they are seasoned and cooked) and meat alternatives, such as firm tofu and tempeh
  • Sugars and sweeteners, including table sugar, cane sugar, dark chocolate, maple syrup and aspartame
  • Nuts and seeds, including walnuts, macadamia, peanuts and pepitas


What Foods are Recommended to be Consumed in Moderation?*

There are some foods that are allowed to be consumed in small amounts, to ensure that they still fall within the Low FODMAP restrictions. They include:

  • Sweet potatoes
  • Canned Chickpeas
  • Oat milk
  • Hemp, flax and chia seeds
  • Nut and seed butters
  • Canned pumpkin


Some of our favorite Low FODMAP Friendly Foods* are:


*Please note, that due to varying opinions of which foods fall within the Low FODMAP Diet, determining which foods you can consume should be at the discretion of your own personal dietary needs and restrictions and based on recommendations by your own health care practitioner. We understand and recognize that these opinions and preferences may vary.