How to Read Food Labels on a Low-FODMAP Plan

Packaged foods are where good intentions most often get derailed. A product can look simple and still list onion, garlic, or a sweetener you are trying to limit. Here is how to read a label with FODMAPs in mind.

Start with the ingredient list

Ignore the front of the package. Ingredients are listed from most to least by weight, so the first few matter most, but even small amounts of some ingredients can matter for sensitive people.

Common high-FODMAP ingredients to spot

• Fructans: onion powder, garlic powder, wheat flour, inulin, chicory root, FOS
• GOS: soy flour, bean and lentil flours, pea protein concentrate
• Lactose: milk, milk powder, whey, cream, buttermilk
• Excess fructose: honey, agave, high-fructose corn syrup, fruit juice concentrate
• Polyols: sorbitol, mannitol, xylitol, maltitol, isomalt

Several of these are added to products marketed as healthy. Inulin and chicory root are often added to protein bars, yogurt, and cereal as "fiber." Sugar-free gum and candy are typically sweetened with polyols.

The vague terms

"Natural flavors," "spices," "seasoning," and "vegetable broth" can include onion or garlic. In the United States, onion and garlic do not have to be listed separately inside a generic flavor or spice blend. If a product is a staple for you, consider contacting the maker, or pick one with a short, clear ingredient list.

Claims that do not mean low-FODMAP

• Gluten-free removes wheat, rye, and barley gluten, but may include inulin, honey, or onion.
• Sugar-free often means polyols.
• Natural or organic says nothing about FODMAP content.
• Lactose-free addresses lactose only; the product may contain other FODMAPs.

Certified products

Some products carry a low-FODMAP certification from a testing program, which means they were tested at a stated serving size. This can save time. Keep to the serving size on the package. One example for cooking is Fody garlic-infused olive oil, which gives garlic flavor without the fructans.

A simple routine

1. Check the ingredients, not the front.
2. Look for the groups in the table above.
3. Check the serving size against a tested source.
4. Keep a short list of products you have already checked.
5. Re-check from time to time, since manufacturers change recipes.

Weighing portions at home

Tested serving sizes are given in grams. A digital kitchen scale removes the guesswork, especially for foods that are fine in a small portion and troublesome in a large one.

Which source to trust

Use a reputable, regularly updated tested-food source or ask your dietitian. Food testing is ongoing, so a food's rating can change as new results come in.

This is general information, not medical advice. Check with your doctor or a registered dietitian about your own needs.