FODMAP foods / Low FODMAP ready meals

Aisle guide

Low FODMAP ready meals

Ready meals are hard for one reason: almost every savoury recipe starts with onion and garlic, and both are High FODMAP in any form, including powder and stock. Wheat is the second problem, in pasta, breadcrumbs, batter and as the thickener in cream sauces, and it is High because of fructans. Dairy sauces add lactose on top, unless the label says lactose-free. The meals that work are the plain ones, rice or potato with meat, fish or eggs and vegetables that are Low, and the shortest ingredient list on the shelf is usually the best bet. The trap is the summary wording, since seasoning, vegetable stock and natural flavouring hide onion in nearly every tray.

Look for on the label

  • onion and garlic powder count exactly like the fresh vegetable
  • vegetable stock, seasoning and flavouring are the usual cover for onion
  • wheat pasta, breadcrumbs and wheat flour thickeners are High from fructans
  • cream, milk powder and cheese sauce bring lactose unless it says lactose-free
  • pulses in the list, chickpeas, lentils and beans, bring GOS with them

Examples by country

Products we have checked, grouped by where you can find them. The Low ones come first, then the ones worth a closer look, with the ingredient that decides it.

Showing products sold in United Kingdom. Pick another country or show all.

United Kingdom

5 low FODMAP examples, 3 to watch

  • Sainsbury's

    Beef Mince

    Low

  • Marks & Spencers

    Our Best Ever British Beef Burgers

    Low

  • Parmentier

    Sardines à la tomate

    Low

  • Asda

    Smoky BBQ Pulled Pork

    Low

  • Pukka

    The Vert Matcha Supreme

    Low

Worth a closer look

  • Birds Eye

    Crunchy southern fried chicken

    High

    Because ofWHEAT FLOURGarlicYeast extractand 1 more

    See all 21 ingredients

    The product is high FODMAP due to garlic, onion, yeast extract, and wheat flour.

    • Chicken BreastLowPlain chicken breast contains no significant FODMAPs and is considered Low FODMAP at a typical serving of up to 170 g cooked.
    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • StarchUnclear“Stärke” means starch, but the source is unspecified; starch from rice, corn, or potato is generally low FODMAP, whereas wheat-based starch may contain residual fructans, so a reliable level cannot be assigned without knowing the source.
    • SpicesUnclear“Spices” is an unspecified mixture, and some individual spices or added ingredients may contain fructans or other FODMAPs, so no reliable safe gram amount can be stated.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • YeastLowYeast is considered low FODMAP as it does not contain significant fermentable carbohydrates and is generally safe to consume.
    • GarlicHighGarlic (Ail) is high in fructans, a type of FODMAP, and should be avoided on a low FODMAP diet as even small amounts can cause symptoms.
    • Yeast extractHighYeast extract is high in mannitol (a polyol, which is a FODMAP), making it a high FODMAP ingredient even in small amounts.
    • Wheat glutenLowWheat gluten is low FODMAP because it is the protein component and does not contain significant carbohydrates like fructans.
    • OnionHighOnion is high in fructans (a type of oligosaccharide), making it a high FODMAP ingredient even in small amounts, and should be avoided by those on a low FODMAP diet.
    • Natural flavouringUnclear“natural flavouring” is unspecified and may contain low-FODMAP ingredients or high-FODMAP sources such as onion, garlic, or certain carbohydrate carriers, so its FODMAP content cannot be determined reliably.
    • Spice extractsLowBlack pepper, nutmeg, mace, and ginger are generally low in FODMAPs when used in typical culinary quantities, but the exact safe gram amount cannot be determined because the extract quantities are not provided.
    • SageLowSage is a culinary herb and is naturally low FODMAP; it is safe to consume in typical quantities used for seasoning.
    • Garlic ExtractLowGarlic extract is usually low FODMAP when used as a flavouring, because FODMAPs in garlic are not soluble in oil or alcohol extracts, but avoid if it is a water-based extract.
    • Calcium carbonateLowCalcium carbonate is a mineral compound and contains no FODMAPs, making it safe for any amount on a low FODMAP diet.
    • IronLowIron (fer) is a mineral and does not contain any FODMAPs, so it is safe for a low FODMAP diet.
    • NiacinLowNiacin is a type of vitamin B3 and is not a carbohydrate, so it does not contain FODMAPs and is safe for a low FODMAP diet.
    • ThiaminLowThiamin (vitamin B1) is a pure vitamin and contains no FODMAPs at any level.
    • Onion OilLowPure onion-infused oil is low FODMAP because onion fructans do not dissolve into oil; a serving of up to about 18 g (1 tablespoon) is generally considered suitable, provided no onion pieces or solids are present.

  • Asda

    Mackerel Fillets in a Rich Sun-Dried Tomato and Basil Sauce

    High

    Because ofSun-dried tomatoesGarlic powder

    See all 13 ingredients

    The product is high FODMAP because it contains sundried tomatoes and garlic powder, despite the other ingredients being low FODMAP.

    • Mackerel (fish)LowMackerel (fish) is a protein and contains no FODMAPs, so it is safe to eat in any amount on a low FODMAP diet.
    • Tomato pureeLowTomato purée is low FODMAP in servings up to 2 tablespoons (about 28 grams), as larger quantities can contain moderate amounts of fructose.
    • Sunflower oilLowSunflower oil contains no carbohydrates and is low FODMAP; all pure oils are safe for people with IBS, regardless of amount.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Sun-dried tomatoesHighSun-dried tomatoes are high in fructans and fructose, making them a high FODMAP food even in small portions.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • Spirit vinegarLowSpirit vinegar is low FODMAP because it does not contain any significant fermentable carbohydrates, and it is safe to consume freely on a low FODMAP diet.
    • BasilLowBasil (basilic) is a low FODMAP herb and can be safely consumed in typical serving sizes, such as up to 1 cup (16g) fresh leaves.
    • Potato flourLowPotato flour is considered low FODMAP in servings of up to 100g, as it does not contain significant amounts of problematic FODMAPs.
    • Garlic powderHighGarlic powder is high FODMAP because it contains high amounts of fructans, making it unsuitable for the elimination phase.
    • Locust bean gumLowLocust bean gum is low FODMAP in servings up to 5 grams, as established by Monash University research.
    • Guar gumLowGuar gum is low FODMAP according to Monash; this fiber is even used in many low FODMAP products.
    • Black pepperLowPoivre noir (black pepper) is low FODMAP and can be consumed safely; up to 1 teaspoon (2 grams) per serve is tolerated.

  • TESCO

    Southern Fried Chicken Red Pepper Mayo

    High

    Because ofWHEAT FLOUROnionWheat starchand 4 more

    See all 42 ingredients

    This product is high in FODMAPs due to wheat flour and wheat starch, onion and onion powder, garlic powder, milk solids, and celery.

    • WHEAT FLOURHighWEIZENMEHL is wheat flour, which is high in fructans (a type of FODMAP), and is therefore high FODMAP even in small amounts.
    • Calcium carbonateLowCalcium carbonate is a mineral compound and contains no FODMAPs, making it safe for any amount on a low FODMAP diet.
    • IronLowIron (fer) is a mineral and does not contain any FODMAPs, so it is safe for a low FODMAP diet.
    • NiacinLowNiacin is a type of vitamin B3 and is not a carbohydrate, so it does not contain FODMAPs and is safe for a low FODMAP diet.
    • ThiaminLowThiamin (vitamin B1) is a pure vitamin and contains no FODMAPs at any level.
    • WaterLowWater does not contain any FODMAPs and is safe to consume in any amount on a low FODMAP diet.
    • Chicken BreastLowPlain chicken breast contains no significant FODMAPs and is considered Low FODMAP at a typical serving of up to 170 g cooked.
    • LettuceLowLettuce is very low in FODMAPs and can be safely consumed in servings of up to 75 grams or more.
    • TomatoLowTomato is low FODMAP and generally well tolerated in servings of up to 75 g; it contains only trace amounts of FODMAPs.
    • Rapeseed oilLowRapeseed oil (canola oil) contains no FODMAPs and is safe to consume in any amount.
    • Red pepperLowRed pepper is low in FODMAPs and safe to consume in servings up to 43 grams per meal.
    • Palm oilLowPalm oil is pure fat and contains no FODMAPs, so it is safe to consume in any amount.
    • OnionHighOnion is high in fructans (a type of oligosaccharide), making it a high FODMAP ingredient even in small amounts, and should be avoided by those on a low FODMAP diet.
    • SaltLowSalt (sel) is a mineral and does not contain any FODMAPs, so it is safe to consume freely on a low FODMAP diet.
    • CornflourLowCornflour (made from corn/maize) is a low FODMAP ingredient and is generally safe to consume in typical serving sizes, up to 100 grams per serving.
    • White wine vinegarLowWhite wine vinegar is considered low FODMAP, as the fermentation process breaks down almost all FODMAPs; it can be enjoyed freely.
    • SugarLowOrdinary table sugar (sucrose) is low FODMAP and safe in typical servings (up to 50 g per meal).
    • Raising agentsLowSodium acid pyrophosphate is a chemical leavening agent with no FODMAP content and is considered safe for low FODMAP diets.
    • Wheat glutenLowWheat gluten is low FODMAP because it is the protein component and does not contain significant carbohydrates like fructans.
    • Wheat starchHighWheat starch (amidon de blé) is high FODMAP because it can contain significant amounts of fructans, especially when used in large quantities.
    • Pasteurised eggLowPasteurised egg is naturally very low in FODMAPs because eggs contain negligible carbohydrate, and a serving of about 100 g is generally considered low FODMAP.
    • Maize flourLowCorn flour is low FODMAP and is generally safe in servings up to 100 grams, since it contains negligible FODMAPs.
    • Tapioca starchLowTapioca starch is low FODMAP and safe to consume in typical serving sizes up to 100 grams, as it does not contain significant amounts of FODMAPs.
    • Milk solidsHighMilk solids are made from regular dairy milk and contain lactose, which is a high FODMAP disaccharide; individuals with IBS should avoid or limit milk solids unless lactase enzyme has been added (not indicated here).
    • Onion powderHighOnion powder is high in fructans and therefore high FODMAP; it should be avoided in a low FODMAP diet.
    • Black pepperLowPoivre noir (black pepper) is low FODMAP and can be consumed safely; up to 1 teaspoon (2 grams) per serve is tolerated.
    • Sage extractLowSage extract is generally expected to be low in FODMAPs because sage contains negligible fermentable carbohydrates, although the FODMAP content of concentrated extracts may vary and is not well established.
    • Colour (Carotenes)LowBeetroot Red is a food colouring extracted from beets, and used in small amounts, it is considered low FODMAP as the typical serving is far below problematic levels.
    • Garlic powderHighGarlic powder is high FODMAP because it contains high amounts of fructans, making it unsuitable for the elimination phase.
    • Pepper extractLowPeperextract (pepper extract) is typically low FODMAP in the small amounts used for flavor.
    • SpicesUnclear“Spices” is an unspecified mixture, and some individual spices or added ingredients may contain fructans or other FODMAPs, so no reliable safe gram amount can be stated.
    • YeastLowYeast is considered low FODMAP as it does not contain significant fermentable carbohydrates and is generally safe to consume.
    • Citrus fibreLowCitrus fibre is low FODMAP and safe to consume in usual food amounts, as it is mainly composed of soluble and insoluble fiber with no significant FODMAP content.
    • Rice starchLowRice starch is low FODMAP and can be safely consumed, as it does not contain any FODMAPs of concern and there is no specific serving size limit.
    • GingerLowGinger is low FODMAP and contains no significant FODMAPs, so it is safe to consume in typical culinary amounts.
    • Potato fibreLowPotato fibre is considered low FODMAP as it is made from insoluble fibers from potatoes which do not contain significant FODMAPs; it is safe to consume in typical serving sizes (up to 15-20g per serving).
    • Coriander extractLowCoriander extract is low FODMAP, as herbs and their extracts do not contain significant FODMAPs in typical serving sizes.
    • CELERYHighCelery is high in mannitol, a polyol FODMAP, and becomes high FODMAP at amounts greater than 15g; typically, a full stalk is high FODMAP.
    • Dried egg whiteLowEgg white (fresh or dried) is naturally free of FODMAPs and can be safely consumed in normal serving sizes.
    • White pepperLowWhite pepper is low FODMAP and contains negligible FODMAPs; it can be safely consumed in typical seasoning amounts.
    • Salt Mustard PowderLowSalt and mustard powder contain no significant FODMAPs, and mustard powder is generally considered low FODMAP at a serving of about 5 g; however, the salt content should be considered separately for sodium intake.
    • Chilli ExtractUnclearChilli extract itself is not a known source of FODMAPs, but its concentration and added ingredients vary, so no reliable safe amount in grams can be specified without the product details.

What people ask

Can any ready meal be low FODMAP?
Yes, but it has to be a simple one, since onion and garlic are in most recipes. Rice or potato based trays with meat or fish and Low FODMAP vegetables are the realistic option.
Is a gluten-free ready meal low FODMAP?
Not on its own. Gluten-free removes the wheat, but the onion, the garlic and the cream sauce stay exactly where they were.
What about the vegetables in a ready meal?
Carrot, courgette, green beans, spinach and potato are the usual Low ones, while cauliflower, mushrooms and peas cause trouble in normal servings. Check the list rather than assuming a mixed vegetable tray is safe.

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Belly Buddy is not medical advice. FODMAP tolerance is personal. Talk to a dietitian before you change your diet. Product name and brand from Open Food Facts.

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