Diet Tips:Label reading – how to spot the FODMAPs

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By Caroline Tuck (PhD Candidate & Accredited Practising Dietitian)

Reading food labels can assist you to recognize suitable foods on a low FODMAP diet. The table below describes common, FODMAP containing ingredients and products where these ingredients may be found.

Remember that ingredients on food labels are listed in order of weight. So the first ingredient listed is in the highest quantity and the last ingredient listed is in the lowest quantity. 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.

NOTE: Whilst label reading is helpful, high FODMAP ingredients cannot always be identified. Some foods which may appear to be low FODMAP according to ingredients, may in fact be high FODMAP. So even if you find a product that looks like it would be safe, use trial and error to confirm that you are able to tolerate it. 

Common ingredients to avoid	Potential sources
Fructose	Soft drinks Some sweet foods e.g. cakes, confectionary Sports drinks and sports gels
High fructose corn syrup	Soft drinks Muesli bars Breads Jams
Honey	Sweetened products Muesli bars Breakfast cereals Breads
Lactose	Dairy products
Sorbitol	Chewing gums and mints Artificial sweetened products Cough medicines / lozenges
Mannitol	Chewing gums and mints Artificial sweetened products Cough medicines / lozenges
Xylitol	Chewing gums and mints
Isomalt	Chewing gums and mints
Garlic. Or garlic products e.g. garlic salt, garlic powder	Flavoured products e.g. pasta sauces, tomato pastes, stocks, flavoured biscuits/chips Dips
Onion. Or onion products e.g. onion salt, onion powder	Flavoured products e.g. pasta sauces, tomato pastes, stocks, flavoured biscuits/chips Dips
Wheat when it is a main ingredient (i.e. listed first to third on the ingredient list)	Breads Breakfast cereals Biscuits Pasta
Rye when it is a main ingredient (i.e. listed first to third on the ingredient list)	Breads Breakfast cereals Biscuits
Inulin	Yoghurts Biscuits
Fructan	High fibre foods
Fructooligosaccharides (FOS)	Protein powders Sports products
Chicory	Coffee substitutes
Fruit juices e.g pear juice, apple juice	Muesli bars Breakfast cereals Yoghurts Ciders
Fruit pieces which make up a significant portion of the food	Fruit yoghurts Muesli bars Breakfast cereals

Please note that this table is not exhaustive and not all products listed will necessarily contain these ingredients. Always check the food label to see what ingredients the product contains. 

           

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