Thursday, 17 September 2015

Label reading – how to spot the FODMAPs

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. 
           


6 comments:

  1. It does say other places that concentrate from even safe fruits are high.
    What about when the concentrate of safe fruits are added for flavour, to milk, youghurt etc.
    Will it then still be high, or will it be so watered down that it will be low?
    If this makes the produkt high, why does it?

    ReplyDelete
    Replies
    1. Hi Ann, We forwarded your query onto a dietitian whose response is published below:

      Some low FODMAP fruits may become high as the sugar in the fruits become concentrated of there may be other products added to the fruit concentrate which are high in FODMAPs. Fresh Low FODMAP fruits may be fine to be added to milk or yoghurt if you do not have a lactose intolerance. As for a concentrate, we cannot say conclusively without having tested the particular concentrate as some fruit concentrates have high FODMAP products added into the concentrate.

      Hope this helps. Thanks Shirley

      Delete
  2. I've read before that concentrate of fruits is high FODMAP, because of fructans.
    But where does the limit go.
    If 3% of 1 liter lactosefree milk is concentrated fruits, will it cause the milk to be high FODMAP, or will it be so diluted that the milk i low?
    If still high, why?

    ReplyDelete
    Replies
    1. Hi Ann, We forwarded your query onto a dietitian whose response is published below:

      We cannot confirm if the lactose free, fruit flavoured milk you are referring to will be low or high FODMAP without teting it as a whole ingredient. The only advice we can give is that you try it in small amounts first to test your tolerance levels. If the fruit in the milk is a high FODMAP fruit then it may be higher in FODMAPs than if it wasn't, but again this will depend on the serving size being consumed but also will require proper testing of the product to confirm it's FODMAP type and levels.

      Kind regards Marina

      Delete
  3. what about powdered milk added to products like crackers cookies or toasts ? are they safe ? I mean less than 4 percent

    ReplyDelete