As an IBS dietitian I am always looking for ways to help my patients out with the low FODMAP diet. On Instagram @AndreaHardyRD, I talk all about how to read labels at the grocery stores including a list of common high FODMAP ingredients to watch for!
Picture this: 🖼️
You’re in the grocery store. You’re trying to follow a low FODMAP diet. You’ve been there for an hour, clogging up the aisles, label reading, and you’re only half done and you’re missing half your grocery list! 😩
If you’re following the low FODMAP diet, you’re likely using a food list or the Monash or Spoonful app to help guide you to low FODMAP choices – which is great. Except when it comes to ingredients that aren’t tested or listed on the apps!
Let’s go through some label reading basics to get you more comfortable.
Ingredient lists are required to list ingredients in order of highest⬆️ to lowest⬇️ amount. That means that when a label says: milk, sugar, strawberries – milk is present in the highest quantity and strawberries are present in the lowest quantity.
If a FODMAP-containing ingredient is one of the last ingredients on the label, especially when it’s below things like baking soda, salt, etc. – it might be present in very small amounts and therefore tolerated well. This isn’t a guarantee of low FODMAP status, but it allows you to make an executive decision! 💡
The first option is to try your best to avoid foods that have high FODMAP ingredients if you’re in the elimination and reintroduction phase.
The second option is to take a more liberal approach no matter which phase of the low FODMAP diet you’re in. Try a small amount of the food and take note of any symptoms that you feel.
⚠️Here are some common high FODMAP ingredients to look out for:
– Agave syrup
– All-purpose flour
– Dry milk solids
– Fructo-oligosaccharides (FOS)
– Fruit juice concentrate
– Texturized vegetable protein
For an extensive list of high FODMAP and low FODMAP ‘tricky’ ingredients, download @ignite.nutrition.inc’s free eBook “Getting Started on the Low FODMAP Diet” – link in bio!