Since being on the low FODMAP diet my shopping trips are taking twice as long as they used to. I now read all ingredient lists, sometimes having to go through all brands on the shelf before finding something which is FODMAP friendly… Even products which at first glance appear to be FODMAP friendly when going through the ingredient list it is likely you’ll find out they’re actually not. Have you ever noticed how most rice noodles are actually made mostly of wheat? Reading ingredient lists is crucial to sticking to the low FODMAP diet and managing IBS symptoms. Some  of the high FODMAP ingredients are easy to identify such as onion, wheat, apple etc. but there are some ingredients which I had my doubts on and had to research. From my experience so far here’s a few ingredients to look out for. This list only outlines those products which might not be so easily identified as FODMAPs.

High FODMAP ingredients in products to avoid:

1. Inulin/ chicory root extract – this is a fructan
2. Flavourings** – usually contain onion and garlic
3. Glucose-fructose syrup
4. Fructose
5. High fructose Corn Syrup (HFCS)
6. fructo-oligosaccharides
7. sorbitol (420)*
8. mannitol (421)*
9. xylitol (967)*
10. maltitol (965)*
11. isomalt (953)*
12. agave syrup
13. fruit concentrates e.g. concentrated apple juice
14. high fructose corn syrup (HFCS)
15. beet fibre
16. molasses
17. soy/soya flour
18. soy/soya beans
19. dehydrated vegetables**
20. chicken salt**
21. vegetable salt**
22. vegetable powder**

*These are polyols commonly used in diet and sugar free products. The number in the brackets is the additive number.

**These products might contain onion and garlic

Ingredients in products which are Low FODMAP but are often mistaken as High FODMAP:

1. soy lecithins
2. wheat starch
3. wheat maltodextrin
4. dextrose
5. cellulose
6. soy/soya protein isolate
7. whey protein isolate

Find out more on reading food labels here. Good news! A new logo for FODMAP Friendly products has been developed by Dr.Sue Shepherd and is being used in Australia. This logo aims to make identification of FODMAP friendly products easier. All products undergo testing to ensure they are low FODMAP before being certified. Read more about the FODMAP friendly logo and products using it here. Let’s hope more companies worldwide start adopting this logo. Looks like the low FODMAP diet is becoming more recognized and hopefully this will lead to more FODMAP friendly products on the market.   References:

1. Gibson PR and Shepherd SJ, 2012. Food Choice as a Key Management Strategy for Functional Gastrointestinal Symptoms. American Journal of Gastroenterology; 107: 657-666
2. Gibson PR and Shepherd SJ, 2010. Evidence-based dietary management of functional gastrointestinal symptoms: The FODMAP approach. Journal of Gastroenterology and Hepatology; 25: 252-258
3. Kings College London, 2014. Reducing Fermentable Carbohydrates the low FODMAP way. Guy’s and St Thomas’ NHS Foundation Trust and King’s College London: London
4. Marcason W, 2012. What is the FODMAP diet? Journal of the Academy of Nutrition and Dietetics;  112 (10): 1696 Shepherd SJ and Gibson PR, 2012. Food Intolerance Management Plan. Penguin Global