FODMAP ingredients can be found in many foods — and truth be told, small amounts lurking may NOT trigger GI distress…but sometimes these ingredients can add up and cause unpleasant side effects.
Let’s take a closer look at where you might find some hidden FODMAPs.
Vitamin water: Check label for crystalline fructose, a source of FODMAPs.
Alternative: Organic Lemon Gatorade sports drink
Sports gel: Be on the lookout for agave syrup and added fructose!
Alternative: Check out my Pinterest Board called FODMAP runner for alternative refueling options. Please note manufacturers can change ingredients so be sure to check label ingredients prior to purchase.
Broth: In chicken and beef broths look for FODMAP ingredients such as “natural flavoring” which can denote onion and garlic. Onion juice is also a commonly added ingredient. Vegetable broths notoriously have onion and/or garlic. (Disclaimer: the below link is a paid affiliate link)
Alternative: FODY brand Chicken or Vegetable Soup Base.
Gum/Mints: Breath mints and sugar free gum are often sweetened with polyols (sugar alcohol) based sweeteners…look out for: sorbitol, mannitol, and xylitol. Avoid or limit to your personal tolerance.
Alternative: Simply gum and mints.
Chewable supplements and medications: Chewable supplements often contain polyols (the P in FODMAP) also known as sugar alcohols, added for flavor. Be on the lookout for xylitol, sorbitol, mannitol and others ending in -ol in chewable supplements and medications you consume. Of course, always discuss with your doctor before making any changes. I do find, small amounts of polyols in one or two medications, is often tolerated by low FODMAP diet followers. Remember FODMAP intolerance is very much portion driven.
Alternative: Sugar-alcohol free alternatives can be found on my Pinterest board, FODMAP pharmacy. Please note manufacturers can change ingredients so be sure to check prior to purchase.
Roasted nuts: Check for onion and garlic ingredients often added in roasted nut blends. Additionally, avoid any mixed nut varieties that contain cashews and pistachios, which are high in FODMAPs.
Alternative: Unseasoned roasted or raw low FODMAP nut options such as: walnuts, pecans, macadamia, pine nuts, to name a few.
Gluten free cookies: It is not uncommon for gluten free cookies to contain pear or apple juice concentrate, honey, soy flour or bean flours.
Alternative: I tend to make homemade low FODMAP cookies. Check out my blog for numerous recipes! For additional cookie and treat recipes, check out my latest co-authored book, The Low FODMAP Diet Step by Step.
Nutrition (or granola) bars: Keep an eye for FODMAP ingredients including: dates, inulin, chicory root, honey, agave syrup. (Disclaimer: below link is a paid affiliate link).
Alternative: FODY foods offers two low FODMAP certified bars, shop here. 88 Acres Dark chocolate and sea salt & Happy Bars are also well tolerated.
Kefir: This probiotic-rich dairy beverage can be a source of FODMAPs via lactose and added prebiotic ingredients such as: inulin, chicory root or FOS.
Alternative: I absolutely love plain Green Valley lactose free kefir.
Gluten free flour blends: Most gluten free flour blends are made with low FODMAP ingredients but there are some brands that include soy flour, fava bean flour or other bean flours making them a source of FODMAPs.
Alternatives: King Arthur Gluten Free all-purpose flour (no xanthan gum) and Bob’s Red Mill Gluten free 1 to 1 Baking flour. (note: xanthan gum is not a FODMAP but a some people find it to be a GI symptom trigger). I also like Trader Joe’s gluten free flour blend for low FODMAP cooking!
Working with FODMAPers for the past 9 years, I created a one page grocery list to simplify low FODMAP grocery shopping in the US. Check it out here.
As always, read ingredients prior to purchase–manufacturers change ingredients from time to time.