Your Guide to Reading Labels on a Low FODMAP Diet Part 2
It's important to read food labels when you're on a low FODMAP diet
When you walk down the aisles of your grocery store, there’s a strong possibility that packaged foods far outnumber whole foods. And, all of those packaged foods are stock full of sneaky ingredients that most people don’t even give a second thought to or even realize are there. For people with IBS, that can lead to problems. A low FODMAP diet is considered to be one of the best diets for IBS, but if you’re eating packaged foods, it can be difficult not to accidentally eat a high FODMAP ingredient at some point. Learning how to read labels like a professional is an important aspect of being successful on a low FODMAP diet, and in our previous blog, we went over a few tips for doing just that. Keep reading for more label-reading tips for low FODMAP diets.
#4. Be on the look-out for high FODMAP additives.
There are two main groups of high FODMAP additives to watch out for on food labels — fructans and polyols.
FructansThese are prebiotic dairy fibers that are high in FODMAPs, and they are added to packed foods to increase the fiber content. Fructans are common in gluten-free foods, and the most common function is inulin. Here are a few more fructans to keep an eye out for:
- Chicory root
- Fructooligosaccharides (FOS)
- Prebiotic Fiber
- Dietary Fiber
- Vegetable Fiber
- Fruit Fiber
PolyolsThese are additives that are designed to add sweetness to foods without adding sugar. Because of this, they are often found in diet or sugar-free foods — sometimes they are even in gums, supplements and medications. These are easier to spot, as they usually end in “ol,” though there are exceptions. Here are a few polyols to watch out for:
#5. Don’t be fooled by sneaky FODMAP ingredients.
In addition to knowing which additives are high in FODMAPs, it’s also important to know about the sneaky ways manufacturers add FODMAP ingredients to food labels. Here are a couple of groups of high FODMAP ingredients that are often labeled with other names:
SweetenersThough one tablespoon of sugar is considered to be low FODMAP, most packaged foods contain significantly higher amounts of sugar. Additionally, many other sweeteners that are used in place of sugar are high FODMAPs, including:
- Agave syrup
- High Fructose Corn Syrup
- Fruit juices and concentrates
Onion and GarlicOnion and garlic are two things anyone on a low FODMAP diet should definitely avoid, but they can be snuck into packaged foods easily. Here are a few alternative names to look for that likely indicate the presence of onion or garlic:
- Spices or natural flavors
- Dehydrated vegetables
- Seasoning mixes
Don’t be surprised by sneaky low FODMAP ingredients in your foods! Give yourself the peace of mind in knowing that you’re sticking with your diet and stamping out your IBS symptoms by shopping Casa de Sante. We offer a variety of low FODMAP foods, staples and ingredients. Shop with us today!