Here is a simple shopping list to get you started.

Protein: Beef, chicken, eggs, fish, lamb, pork, prawns and tofu
Whole grains: Brown rice, buckwheat, maize, millet, oats and quinoa
Fruit: Bananas, blueberries, kiwi, limes, mandarins, oranges, papaya, pineapple, rhubarb and strawberries
Vegetables: Bean sprouts, bell peppers, carrots, choy sum, eggplant, kale, tomatoes, spinach and zucchini
Nuts: Almonds (no more than 10 per sitting), macadamia nuts, peanuts, pecans, pine nuts and walnuts
Seeds: Linseeds, pumpkin, sesame and sunflower
Dairy: Cheddar cheese, lactose-free milk and Parmesan cheese
Oils: Coconut oil and olive oil
Beverages: Black tea, coffee, green tea, peppermint tea, water and white tea
Condiments: Basil, chili, ginger, mustard, pepper, salt, white rice vinegar and wasabi powder
Additionally, it's important to check the ingredients list on packaged foods for added FODMAPs.

Food companies may add FODMAPs to their foods for many reasons, including as prebiotics, as a fat substitute or as a lower-calorie substitute for sugar.