Label reading can be one of the most daunting aspects of following a low FODMAP diet. Many people find reading and interpreting ingredient lists somewhat overwhelming at first, because FODMAPs can hide in the most unexpected foods and under the guise of a variety of names. The good news is that with practice, most people find it doesn’t take too long before they are feeling much more confident about label reading, and choosing foods suitable foods all on their own!
In the meantime, I’ve created a few key steps to get you started on the road to label reading like a pro.
Foods that don’t have an ingredient list:
- FODMAPs are types of carbohydrates, so simple foods like fresh meat, oils, cheese, butter/margarine (that do not contain carbohydrates) are naturally suitable. Of course, be wary of any added seasonings, sauces or marinades listed in more processed and flavoured foods.
- Whole foods like fruits, vegetables, nuts and grains usually don’t have an ingredient list (ie. unpackaged). Cereals like rice or oats may be packaged, and have only one ingredient present! In these cases, consult the list from your dietitian, or use the FODMAP Friendly or Monash smartphone apps to determine suitability. An important aspect here is the serving size that is considered low FODMAP: eg. oats in ½ cup serve are low, but at 1 cup they become high in the GOS FODMAP group. Apps are well worth investing in, as they are the easiest and most reliable way to stay up to date, in the ever-changing world of FODMAP knowledge.
Low FODMAP claims and certified foods
Packaged foods come with all sorts of information and claims. Of course with the awareness of FODMAPs increasing, marketers are jumping on board with “fructose friendly” and “tummy friendly” claims. In most cases these do not carry any weight. The exceptions to this are the Monash and FODMAP Friendly certification schemes.
Monash logo: Monash university do a lot of research into the low FODMAP diet, as well as testing foods and food products for FODMAP content. The Monash certification logo identifies food products that are suitable for a low FODMAP diet.
FODMAP Friendly logo: This is a registered certification trademark and products that carry this logo have been laboratory tested and shown to be low in FODMAPs at the manufacturers specified serve size. This logo can be used to safely identify low FODMAP foods.
Low FODMAP by ingredient
Now we start to delve into packaged foods that contain a number of ingredients as well as ‘contains’ or ‘may contains’ allergen declaration statements.
Firstly, it’s helpful to know that the manufacturer must list ingredients in descending order, from largest to smallest. It’s also good to know that key ingredients need to declare the percentage present in the product.
Work your way down the list and use your Monash app or dietitian notes to check the suitability of ingredients. This can take a lot of time to start with, but once you become more familiar with the process, you’ll build up a database of suitable and non-suitable ingredients in your memory bank, and find yourself being able to skim through quite quickly.
There are now several food scanning apps that claim to identify high FODMAP ingredients. While they can be helpful, it’s important to understand their limitations. These apps don’t assess portion size or context — they simply flag any ingredient that could be high in FODMAPs.
In reality, many flagged ingredients are included in very small amounts and are unlikely to cause symptoms. For example, if honey appears as the last ingredient on a label, the amount in the product is probably well below the low FODMAP serve of 1 teaspoon.
If you choose to use a scanning app, use it alongside the Monash University Low FODMAP app, which provides evidence-based serving size guidance. And if you’re still unsure, our Low FODMAP Australia Facebook group loves to discuss products and their suitability for a low FODMAP diet.
Key Points When Label Reading:
Allergen or May contain statements
These are a legal requirement based on certain identifiable allergens (e.g. nuts). Since FODMAPs are not considered identifiable allergens and a low FODMAP diet does not limit food due to cross contamination, these statements do not indicate FODMAP content or suitability for a low FODMAP diet.
Lactose free dairy, be on the lookout for:
- High FODMAP fruit flavours e.g. cherry or mango
- High FODMAP sweeteners e.g. fructose or fruit juice concentrate
- Inulin (often used in low fat yoghurts to thicken the texture) which can also be declared as ‘plant fibre’ or ‘chicory root’
Gluten free products are not always low FODMAP!
Gluten is a protein, not a FODMAP. This means that gluten-free products are not automatically low FODMAP. Read more about the difference between gluten & FODMAPs here. Gluten free ingredients that are high FODMAP in large amounts include:
- besan (chick pea flour), soy flour, almond meal in large amounts.
- Inulin (again!) which is often added to increase fibre content
- Honey, dried fruits, fruit juice concentrates as sweeteners
Understanding wheat ingredients:
- Where wheat is a main ingredient (eg. bread, pasta, pizza base), the product is usually considered high FODMAP
- Gluten is not a FODMAP, and may often be used to improve the texture of wheat free breads, biscuits and pastries
- Breads made with wheat and spelt (another type of wheat) which have undergone the sourdough process are generally considered low FODMAP
- Small amounts of wheat flour (ie. toward the end of ingredient list, or in condiments like soy sauce) are not a FODMAP concern
- Ingredients like glucose, starches and flavours from wheat are absolutely fine! (they are processed and do not contain FODMAPs)
Additives & preservatives
Certain ingredients or additives will be denoted by unfamiliar sounding names and / or numbers. Many of these are fine!
‘e-numbers’ identify the function of the ingredient and in most cases are not a FODMAP concern. The only ones we need to look out for are these artificial sweeteners:
- Isomalt (953)
- Maltitol (965)
- Mannitol (421)
- Sorbitol (420)
- Xylitol (967)
- Lactilol (966)
- Erythritol (968)
Ingredients from the onion family:
Onion, garlic, shallot/spring onion and leek are commonly added to savoury foods such as soups, curry pastes, pasta sauces, marinades, flavour sachets and simmer sauces. They may be listed clearly by name but sometimes appear more vaguely as “dehydrated vegetables”, “vegetable powder”.
In the past, these ingredients were automatically considered high FODMAP. We now know that many (including onion and garlic) have low FODMAP serves. As always, dose matters.
A practical way to assess a product:
- If onion or garlic appears in the first three ingredients, the product is more likely to be high FODMAP.
- If it appears towards the end of the ingredient list, the amount is probably small. In this case, consider the portion of the product you plan to eat and decide whether it’s likely to fit within a low FODMAP serve.
Examples of low FODMAP serves:
- Onion: approximately 10–20g
- Sauces containing garlic: approximately 2 tablespoons
- Leek (bulb): approximately 2 tablespoons
- Spring onion (bulb): approximately ¼ cup
Remember, you don’t need to avoid these ingredients entirely — it’s about the amount in the context of the serve you’re eating.
Flavours/spices/flavourings:
Good news: All individual herbs and spices (for example, cumin, paprika, oregano or basil) are low FODMAP and suitable while following a low FODMAP diet. It would be unusual for “spices” or “flavourings” to refer to onion or garlic, as these are classified as vegetables and are typically listed separately (e.g. “onion powder,” “garlic powder,” or “dehydrated vegetables”).
Things become a little less clear when an ingredient list simply states “spices” or “flavourings.” These are known as compound ingredients, meaning they’re made up of multiple components but listed under one general term. If a compound ingredient is a significant part of the product, its individual components will usually be listed in brackets beside it e.g. spices (basil, paprika, cumin). However, if the compound ingredients is less than 5% of the product, manufacturers are only required to declare allergens. Declarable allergens include foods such as nuts, gluten, milk and fish – but this does not help us identify FODMAP content.
Again, context matters. Spices and flavours usually reflect the flavour of the product. For example, the “flavour” in strawberry yoghurt is very likely strawberry.
And equally importantly, dose matters. Trace amounts of onion or garlic fall within low FODMAP parameters. So even in the unlikely event that a small amount were included within “spices” or “flavourings,” the quantity is likely to be well below FODMAP levels and can generally be included during the low FODMAP phase.
Final Thoughts
The low FODMAP diet is proven to be effective for 3 out of 4 people who suffer with IBS type symptoms and research tells us you don’t need to follow it strictly to get great results. If you are struggling to gain symptom relief or seem to have an upset gut after foods that should be low FODMAP, It might be time to book yourself in for a consult
Joanna is Monash FODMAP trained in FODMAPs and has specialist expertise in identifying food sensitivities beyond FODMAPs. She has the knowledge and skills to support you with personalised advice and gut health solutions. Joanna consults privately in Melbourne’s inner south east and via Telehealth around Australia. Make an appointment today to resolve digestive issues and make peace with food.
