Hidden FODMAPs on ingredient labels:
the checklist

You picked a product that looks low FODMAP, but something on the ingredient list gives you pause. Added fibres, sweeteners and flavourings can all affect a product's FODMAP profile, and they are not always obvious at first glance.

Here is what to look for when reading a label.

The added fibres: inulin, chicory root and FOS

Inulin, chicory root fibre, FOS (fructo-oligosaccharides), oligofructose and some ingredients labelled as prebiotic fibre can be sources of fructans, the same FODMAP group found in foods such as wheat, garlic and onion.

These fibres are commonly added to products such as protein bars, keto snacks, "gut-friendly" yoghurts, fibre drinks and some breakfast cereals, so they are worth looking for on ingredient lists.

Remember that the presence of a FODMAP-containing ingredient does not always tell you the FODMAP content of the final serving. The amount used and the serving size still matter.

Polyols, by name and by E number

Sugar-free is not the same as low FODMAP. Some sweeteners are polyols, the "P" in FODMAP, and European labels may list them by name or E number.

Common examples include:

• Sorbitol (E420)
• Mannitol (E421)
• Xylitol (E967)
• Maltitol (E965)
• Isomalt (E953)

They are commonly found in chewing gum, mints, sugar-free chocolate, sweets, protein bars and desserts labelled "no added sugar".

Erythritol (E968) behaves differently from many other polyols and is largely absorbed in the small intestine. However, tolerance can still vary depending on the amount, the product and what it is consumed with.

If a product carries the statement "excessive consumption may produce laxative effects", this can be a clue that certain polyols are present. Our sweet aisle guide goes through the sugar-free shelf product by product.

Sources of excess fructose

When it comes to FODMAPs, fructose becomes particularly relevant when it is present in excess of glucose.

Ingredients worth recognising include honey, agave syrup, certain glucose-fructose or fructose-glucose syrups, and fruit juice concentrates, particularly those made from fruits naturally higher in excess fructose.

Ingredients are generally listed in descending order by weight, which can provide some context. However, the ingredient list alone does not tell you the exact amount of a FODMAP in the final product or serving.

Garlic and onion on ingredient lists

Garlic and onion are rich sources of fructans and can appear in several forms on ingredient lists.

Look for obvious sources such as garlic powder, onion powder, dehydrated onion, shallot, and garlic or onion extracts.

Stock, bouillon, vegetable broth, spice mixes and seasoning blends may also contain garlic or onion, so it is worth checking their full ingredient lists when available.

Labelling rules vary between countries, and vague terms such as "spices", "seasoning" or "natural flavours" do not always tell you exactly what they contain. Treat these terms as unknown rather than assuming they contain garlic or onion.

Crisps, sauces, soups, marinades and ready meals are common places to find garlic and onion ingredients. Our sauce aisle guide and snack aisle guide cover categories where these ingredients frequently appear.

Wheat where you would not expect it

Wheat is not only found in bread and pasta. Wheat flour can also appear in sauces, gravy granules and soups, while rusk or breadcrumbs are sometimes used in sausages, burgers and other processed foods.

It is also important to distinguish between wheat and gluten. The low FODMAP diet is not a gluten-free diet: the FODMAPs of concern in wheat are primarily fructans.

Wheat starch is different from wheat flour because processing removes much of the fructan-containing components, and it can be suitable in low FODMAP products.

One important medical note: if you think gluten or wheat may be causing symptoms and you have not been tested for coeliac disease, speak to your doctor before removing gluten from your diet. Coeliac testing is most reliable while you are still regularly eating gluten.

Lactose on ingredient lists

Lactose can also come from ingredients that do not simply say "lactose".

Ingredients such as milk powder, skimmed milk powder, milk solids, whey powder and condensed milk can contribute lactose to a product.

The amount varies depending on the ingredient and product, so their presence alone does not automatically mean the final serving is high FODMAP.

Whey protein isolate generally contains much less lactose than less processed forms of whey, which is why the exact ingredient matters.

Ingredients that are often misunderstood

Some ingredients have complicated names but are not necessarily FODMAP red flags.

• Maltodextrin and dextrose: glucose-based carbohydrates that are not considered FODMAPs
• Glucose syrup: primarily glucose and not a source of excess fructose
• Guar gum and xanthan gum: thickeners that are not classified as FODMAPs
• Sucralose and stevia: sweeteners that are not polyols
• Lactase: an enzyme used to break down lactose. Lactase itself is not a FODMAP

That last one is particularly easy to confuse. Lactose and lactase differ by a single letter but mean very different things, which our guide to the FODMAP families covers in more detail.

What to do at the shelf

When you are checking a packaged product, start by reading the full ingredient list, rather than relying only on claims on the front of the pack.

Look for known FODMAP sources, including added fibres such as inulin and chicory root, polyol sweeteners, concentrated sources of fructose, and ingredients containing garlic or onion.

Remember that vague terms such as "seasoning" or "natural flavours" do not tell you exactly what they contain, and labelling rules vary between countries.

And keep serving size in mind. An ingredient list tells you what is present, but it does not necessarily tell you whether the amount in the serving you eat is enough to make the product high FODMAP.

None of this means you need to become afraid of long ingredient lists. The goal is simply to recognise the ingredients that are relevant to FODMAPs and understand when you may need more information.

The elimination phase of the low FODMAP diet is temporary and should be followed by reintroduction and personalisation, ideally with guidance from a FODMAP-trained dietitian. Use an up-to-date FODMAP source, such as Monash University, when you need information about tested serving sizes.

Let Belly Buddy help with the label

When you are standing in the aisle and do not want to decode the ingredient list yourself, Belly Buddy can help you understand what is inside.

Scan the ingredient list and Belly Buddy helps identify declared ingredients that may contribute fructans, polyols, lactose and other FODMAPs.

Our rating method explains how Belly Buddy analyses ingredients and reaches a verdict.

Belly Buddy is not affiliated with or endorsed by Monash University. Our FODMAP information is informed by publicly available scientific sources, including research from Monash University.