• Shop
    • Cookbook
    • Wellness Club
    • Recipe Club
    • About
    • Alana's Story
    • Nutrition
    • Dietitian Reviewed
    • Our Team
    • Publications
    • Blog
    • Getting Started
    • Elimination
    • Living
    • Nutrition
    • Reintroduction
    • Travel
    • Food
    Login Join
  • FREE RECIPES
  • BLOG
  • CLUB PLANS
    & PRICES
  • ABOUT
  • SHOP
  • Sign Up Login
  • Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Low FODMAP Guide To Reading Food Labels

Last updated on Feb 3rd, 2020 Authored by Alana Scott     Reviewed by Hannah Hunter (RD)
Man using the low FODMAP guide to reading labels

Low FODMAP Guide To Reading Labels

Learning to read food labels is a minefield on the low FODMAP diet! Many high FODMAP foods are added to processed products to help enhance their texture and taste. This guide will help you spot the high FODMAP ingredients and optimize your chance of success.

How to Read the Ingredient List

In food labels ingredients are listed in order of weight. This means the first ingredient listed is in the largest quantity and the last ingredient listed is in the lowest quantity. Dietitian Caroline Tuck from Monash University states that “when you are starting to re-introduce higher FODMAP foods, you may choose to try products which have high FODMAP ingredients such as garlic powder listed as minor ingredients. You just then need to monitor your tolerance” (1). During the low FODMAP phase, it is recommended that you avoid high FODMAP ingredients if possible. When it comes to wheat, rye, and barley try to avoid products that list these ingredients as first to third in the ingredient list (1).

Common High FODMAP Ingredients

Inulin or chicory root extract/fibre is often added to dairy products (like yoghurt), gluten free bread and baking, rice crackers, stevia blends, coconut milk and protein powders. It can also be labelled as dietary fibre in some countries (3 4).

You also need to watch out for fructo-oligosaccharides (FOS), which are added to processed foods as well as supplements and protein powders.

Sugar alcohols, or polyols as we know them, are added to a wide range of processed foods. The ones to watch out for are sorbitol (E420), mannitol (E421), maltitol (E956), xylitol (E967), and isomalt (E953) (5 7). Remember to check for their food additive numbers as well.

High FODMAP sweeteners can also cause digestive issues. These sweeteners include honey, high-fructose corn syrup, crystalline fructose, agave syrup, yacon syrup, fruit sugar, isolated fructose, fructose, fructose syrup, Isoglucose, fructose-glucose syrup (5 8 9). In Canada, high fructose corn syrup can be called glucose-fructose syrup. Concentrated fruit juice is another high FODMAP ingredient especially prevalent in gluten free products. In particular watch out for apple juice and pear juice, as well as any juice from other high FODMAP fruits.

Onion and garlic like to sneak into processed foods, so check labels for onion, onion powder, onion extract, garlic, garlic powder, and garlic extract. Also watch out for ingredients labelled as spices (except in the USA), natural flavours, dehydrated vegetables, and chicken salt, as these can all have onion or garlic as a hidden ingredient. In the USA onion and garlic cannot be included under spices (13). If you are not sure whether the product contains onion or garlic ring or email the manufacturer. Also check dried spices and spice mixtures (especially Chinese five spice powder, curry powder, chilli, or cayenne pepper) for added garlic and onion powders. Worcestershire sauce is an exception and is low FODMAP (2). You can read more about worcestershire sauce here.

Lactose can hide in a number of different ingredients, so keep an eye out for milk, milk solids, yoghurt, buttermilk, sour cream, milk curds, and whey protein concentrate in ingredient lists (10).

Dried fruit is often high FODMAP. Avoid products, like breakfast cereals and muesli bars, that have high amounts of dried fruit in them.

When looking for low FODMAP baking and bread, keep an eye out for these high FODMAP flours: amaranth flour, einkorn, emmer, khorasan, kamut, lupin, barley, amaranth, rye, soy and wheat (2). Just remember that if soy flour (or other high FODMAP flours) are not the predominant flour in the bread  (it is far enough down the ingredient list) then the product could still be FODMAP safe. You will need to test it to check your tolerance levels.

Ingredients that Are Considered Low FODMAP

There is a misperception that gums are high FODMAP. However, according to FODMAP dietitian Kate Scarlata guar gum, locust bean gum, xanthan gum, and cellulose are not considered FODMAPs at this time (11). However, these gums can be fermented in our digestive systems, which means some people with IBS may have additional issues with them that are not related to FODMAPs.

Although many soy products are high FODMAP, soy lecithin is considered low FODMAP (6). Soy lecithin is made from a mixture of phospholipids and oil (12), neither of which are believed to contain FODMAPs.

Examples of High & Low FODMAP Ingredients

Please note that this is not a complete list of high & low FODMAP ingredients.

  High FODMAP

Low FODMAP

  Not Tested But Considered Low FODMAP

  Not Tested But Considered High FODMAP

Amaranth flour Beet sugar Acidity regulators Gram flour
Apple juice Brown sugar Anti-caking agents Lentil flour
Agave syrup
Buckwheat flour Antifoaming agent Milk curds
Barley Corn syrup Antioxidants Milk solids
Buttermilk Dextrose Barley Malt Extract (small serves only) Molasses
Chicken salt* Garlic infused oil Cane juice crystals Soy flour
Chicory root extract/fibre Glucose syrup Caramel Colour Whey protein concentrate
Coconut flour Golden syrup (1/2 Tbsp serve)** Cellulose Yacon syrup
Crystalline fructose

Maple syrup

Colourings & colour fixatives

Dehydrated vegetables*

Mineral salts

Enzymes

Einkorn

Palm sugar

Flavour enhancers

Emmer

Rice malt syrup

Foaming agents

Fruit sugar

Soy/soya protein isolate

Fruit flavours/extract

Fruit concentrate

Stevia

Guar gum

Fructo-oliogsaccharides (FOS)

Whey protein isolate

Invert sugar
Fructose-glucose syrup

Wheat starch

Locust bean gum
Natural flavours*

Maltodextrin

Garlic/garlic powder

Preservatives

Glucose-fructose syrup (only in Canada)

Raising agents

High fructose corn syrup

Thickeners

Honey Soy lecithin
Inulin  (dietary fibre) Stabilisers
Isoglucose

Xanthan gum

Isolated fructose
Isomalt (E953)
Khorasan (kamut)
Lupin
Maltitol (E956)
Mannitol (E421)
Milk
Milk curds
Onion/onion powder
Spices *
Sorbitol (E420)
Sour cream
Wheat flour

 

Xylitol (E967)
Yoghurt

* These ingredients can contain onion or garlic. Spices in the USA cannot include onion or garlic (13).

**High FODMAP in larger serves

(Table compiled from: Catsos, 2014a; Catsos, 2014b; Monash University App, 2015; Scarlata, 2012; Scarlata, 2014; Shepherd & Gibson, 2012)

Food Label Examples

Low FODMAP: Soy Milk made from Soy Protein. Note how soy protein is listed in the ingredients.

Soy Protein Milk (Low FODMAP)

FODMAP Content Depends on Serving Size: Soy Milk made from Hulled Soy Beans

Soy milk made from hulled soya beans contains varying amounts of FODMAPs depending on the serving size. It is low FODMAP at ¼ cup (60ml) serve, moderate FODMAP at ½ cup (125ml) serve, and high FODMAP at 250ml (1 cup) serve. This means if you chose to use soy milk made from hulled soy beans you need to control your portion size.

Hulled Soy Bean Milk (Moderate To High FODMAP)

High FODMAP: Soy Milk made from Whole Soy Beans. Problem ingredients: whole soybeans & pearl barley.

Whole Soybean Milk (High FODMAP)

High FODMAP: Gluten Free Cornflakes

The problem ingredient is the apple juice concentrate. Gluten free cornflakes made without apple juice could be low FODMAP providing other high FODMAP ingredients have not been added.

Gluten Free Cornflakes (High FODMAP Option)

Potentially Low FODMAP: Gluten Free Bread

This bread does contain a potential high FODMAP ingredient – soy flour. However it is not the predominant flour used in the bread and it is the fourth ingredient listed in the ingredient list. This means the FODMAP content in 1 to 2 slices of this gluten free bread could be low FODMAP.

Gluten Free Bread (Low FODMAP Option)

 High FODMAP: Rice crackers with added chicory root fibre.

Problem ingredient: chicory root fibre. Plain rice crackers without chicory root fibre/inulin are low FODMAP.

High FODMAP Rice Crackers 

Final Thoughts

Checking labels for high FODMAP ingredients is an important part of the low FODMAP diet. In the beginning, it is often easier to choose products that have shorter ingredient lists. I recommend that you cook meals from fresh ingredients as much as possible. If you have questions about the FODMAP content of certain ingredients please let me know by commenting below.

SaveSave

SaveSave

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More

SHOW REFERENCES

1. Tuck C. Label reading – how to spot the FODMAPs. Monash Low FODMAP Blog. 2015-09-17. Retrieved from:http://fodmapmonash.blogspot.co.nz/2015/09/label-reading.html. Retrieved on: 2016-01-03. (Archived by WebCite® at http://www.webcitation.org/6eGzvOObl)

2. Monash University App. Information Section & Food Guide. The Monash University Low FODMAP Diet App. 2015: Version 1.5 (295). Date retrieved: 2015-11-14. Retrieved from:http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html. Accessed: 2015-11-14. (Archived by WebCite® at http://www.webcitation.org/6Wog73c8B)

3. Food Navigator. New labelling law for inulin in the UK. Food Navigator. 2001-02-27. Retrieved from :http://www.foodnavigator.com/Policy/New-labelling-law-for-inulin-in-the-UK. Retrieved on: 2015-08-27. (Archived by WebCite® at http://www.webcitation.org/6b6uRVCzH)

4. GF Gluten Free. Food Labeling Laws – Australia / NZ . GF Gluten Free. 2015. Retrieved from:http://www.gf-glutenfree.com/food-labeling-australianz. Retrieved on: 2015-08-27.

5. Catsos P. Sweeteners and FODMAPs. IBS – Free At Last. 2014-10-31. Retrieved from:http://www.ibsfree.net/news/2014/10/31/sweeteners-and-fodmaps?rq=sweeteners. Retrieved on: 2015-08-27. (Archived by WebCite® at http://www.webcitation.org/6b6v9wb9t)

6. Catsos P. FODMAPs and Soy: Why So Confusing?. IBS – Free At Last. 2014-05-18. Retrieved from:http://www.ibsfree.net/news/2014/5/18/fodmaps-and-soy-why-so-confusing. Retrieved on: 2016-01-03. (Archived by WebCite® at http://www.webcitation.org/6eGtoW7qy)

7. Shepherd, S & Gibson P. Information on How to Read Food Labels . Food Intolerance Management Plan. 2012. Retrieved from:http://www.foodintolerancemanagementplan.com.au/documents/Food%20Label%20Reading.pdf. Retrieved on: 2015-08-28. (Archived by WebCite® at http://www.webcitation.org/6b6wmAMDs)

8. EUFIC. Frequently Asked Questions: What is Glucose Fructose Syrup. European Food Information Council. 2015. Retrieved from:http://www.eufic.org/page/en/page/FAQ/faqid/glucose-fructose-syrup/. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUyez54v)

9. Starch Europe. Factsheet on Glucose Fructose Syrup and Isoglucose. Starch Europe. 2013-06-10. Retrieved from:http://www.starch.eu/factsheet-on-glucose-fructose-syrups-and-isoglucose/?redirect=true. Retrieved on: 2015-08-03. (Archived by WebCite® at http://www.webcitation.org/6aUyOYve9).

10. Scarlata, K. Low FODMAP diet is not dairy free!. The Well Balanced FODMAPer. 2014-08-19. Retrieved from:http://blog.katescarlata.com/2014/08/19/low-fodmap-dairy-free/. Retrieved on: 2015-08-28. (Archived by WebCite® at http://www.webcitation.org/6b6xDbzuB)

11. Scarlata, K. FODMAP Checklist: Comment Section. The Well Balanced FODMAPer. 2012-03-08. Retrieved from:http://blog.katescarlata.com/fodmaps-basics/fodmaps-checklist/. Retrieved on: 2016-01-27. (Archived by WebCite® at http://www.webcitation.org/6erBy3JhT)

12. Greene, A. Soy Lecithin: Why Is It In Everything?. HuffPost Taste. 2013-03-18. Retrieve from:http://www.huffingtonpost.com/amanda-greene/soy-lecithin-why-is-it-in_b_2891780.html. Retrieved on: 2015-03-29. (Archived by WebCite® at http://www.webcitation.org/6XOxJ40WA)

13. FDA. Complian Policy Guides: CPG Sec. 525.750 Spices – Definitions. 2008-10-01 Retrieved from: https://www.fda.gov/ICECI/ComplianceManuals/CompliancePolicyGuidanceManual/ucm074468.htm

< PREVIOUS POST NEXT POST >

Reader Interactions

Primary Sidebar

Low FODMAP Meal Plan Ad

Featured Recipe

Low FODMAP Green Bean Casserole

Low FODMAP Green Bean Casserole

Shop | Low FODMAP Cookbook

The Gut Friendly Cookbook Ad

Recent Posts

  • Are the low FODMAP serving sizes for foods per meal or per day?
  • Intentions Not Resolutions for 2021
  • Low FODMAP Christmas Guide For 2020
  • Let’s Chat About Coffee and IBS
  • Tips For Managing Reflux

Join Us On Instagram

alittlebityummy

770 13,594

Alana Scott

alittlebityummy

View

Mar 1

Open
It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

alittlebityummy

View

Feb 26

Open
End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

alittlebityummy

View

Feb 22

Open
I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

alittlebityummy

View

Feb 13

Open
It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

alittlebityummy

View

Jan 29

Open
Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
.
.
.
#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

alittlebityummy

View

Jan 28

Open
I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
.
.
#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth
Follow on Instagram

TASTE TEST OUR RECIPES

VIEW ALL RECIPES >
Mini Sweet Potato And Carrot Casseroles (Low FODMAP)

Low FODMAP Mini Sweet Potato & Carrot Casseroles

Christmas, Side Dishes, Vegetarian Options
Low FODMAP Salted Caramel Pumpkin Seeds

Low FODMAP Salted Caramel Pumpkin Seeds

Dessert, Snacks, Vegetarian Options
Low FODMAP Falafel

Low FODMAP Falafel

Dinner, Lunch, Snacks, Vegetarian Options
Low FODMAP Rustic Pumpkin Pie

Low FODMAP Rustic Pumpkin Pie

Baking, Christmas, Dessert, Vegetarian Options

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *



Information provided on this website does not replace advice & information given to you by medical professionals.

Information is educational only and is not intended for medical advice, diagnosis, or treatment.

© A Little Bit Yummy 2021

SOCIAL

Changing your country helps you find local ingredients.

New Zealand Australia United States United Kingdom Canada

FREE RECIPES

  • Breakfast
  • Lunch
  • Dinner
  • Snacks
  • Baking
  • Side Dishes
  • Premium Recipe

BLOG

  • Getting Started
  • Elimination Phase
  • Reintroduction Phase
  • Living
  • Food Spotlight
  • Travel

SHOP

  • Recipe Club
  • Wellness Club
  • The Gut Friendly Cookbook
  • Pricing

ABOUT

  • Alana's Story
  • Meet the team
  • Dietitian reviewed
  • Nutrition Panels
  • Privacy
  • Terms & Conditions
  • Contact Us

MORE

  • Meet the team
  • Privacy
  • Terms & Conditions
  • Contact Us
Free Recipes Low FODMAP Clubs
This site uses cookies: Find out more.