When I was just starting the low FODMAP diet I got caught out on a number of occasions by processed foods that contain sneaky FODMAPs. For a while I wondered if the low FODMAP diet was working and what was sending me dashing to the loo! Find out below what foods caught me unawares and what to look out for.
Six Processed Foods That Contain Sneaky FODMAPs
Jam
Not all jams are made equal. When on the strict low FODMAP diet, the best jam to choose is strawberry jam sweetened with a low FODMAP sweetener like sucrose (sugar) or glucose syrup.
Make sure you check for high fructose corn syrup, glucose-fructose syrup (if in Canada), fructose-glucose syrup, fructose, agave syrup, and honey.
If you are choosing a sugar free jam then watch out of high FODMAP polyols: sorbitol (E420), mannitol (E421), maltitol (E956), xylitol (E967), and isomalt (E953).
Blueberry jam and mixed berry jam are both high FODMAP so best avoided in the low FODMAP phase, along with other jams made from high FODMAP fruit.
Gluten Free Cornflakes
Gluten free cornflakes can make a quick and easy breakfast. Like many other gluten free products they are often sweetened with apple or pear juice, fruit juice concentrate or honey, so look out for those ingredients. Once you have found safe gluten free cornflakes just remember the low FODMAP serve is 1 cup.
Low FODMAP Yoghurt
Low FODMAP yoghurt comes in two forms: lactose free yoghurt or coconut yoghurt.
Both can contain a number of sneaky FODMAPs like inulin (chicory root fibre), honey, agave syrup, high fructose corn syrup, glucose-fructose syrup (if in the UK or Canada), fructose-glucose syrup, fructose, coconut water and high FODMAP fruits.
Rice Crackers
These often seem like the ultimate safe food when on the low FODMAP diet. However, I’ve been caught out several times by high FODMAP ingredients. The top offenders have been inulin (chicory root extract), onion or garlic powder (these can sometimes hide under natural flavours or dehydrated vegetables), and milk powder.
A couple of the most problematic flavours tend to be BBQ or sour cream & chives.
Store Bought Pesto
Every now and then you can find a store-bought pesto that is just basil, pinenuts and cheese… however these low FODMAP product gems are few and far between. This product hasn’t personally caught me out but it has proven to be problematic for many of my followers. Most store bought pesto will contain high FODMAP ingredients like garlic and cashew nuts so proceed with caution. If you can’t find one to suit your needs, then try whipping up a batch at home.
Dark Chocolate
I did a happy dance all the way to the supermarket when I found out that dark chocolate was low FODMAP! But just before you pig out on chocolate there are a few things to consider….
Keep an eye out for inulin (chicory root fibre), honey, agave syrup, high fructose corn syrup, glucose-fructose syrup (if in the UK or Canada), fructose-glucose syrup.
Low sugar chocolate is often sweetened with high FODMAP polyols like sorbitol (E420), mannitol (E421), maltitol (E956), xylitol (E967), and isomalt (E953).
Also watch out for high FODMAP dried fruit and nuts.
Final Thoughts
There are lots of processed foods that can be enjoyed while on the low FODMAP diet. Just make sure you watch out for sneaky FODMAPs.
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