Find the Hidden FODMAPs

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.

5 replies on “Find the Hidden FODMAPs

  • Julie

    Hi Kate,
    Here’s a trail mix you might want to add to your list of FODMAP-friendly foods: Blueberry Trail Mix which contains only almonds, dried blueberries, walnuts and pecans from the Nice! brand by Walgreens. I’d give you a photo for your Pinterest page, but Walgreens hasn’t yet updated the photo on their website to show the updated bright blue package. Some stores may still have the package labelled “deLISH” seen on their website, though I did find the blue package.

  • Amy

    Thanks for another informative and helpful post! I love when you recommend brand name products because it makes shopping trips so much easier. I also wanted to say that I’m loving your new book. I asked for it as a Christmas present and have been enjoying all the new recipes.

  • Christina

    Hi Kate,
    I have your recent cookbook and am in the 4th week of the elimination phase of the low fodmap diet. After reading this article I realized the gluten free flour I’ve been using contains garbanzo been and fava bean flour and I’ve also been chewing gum daily. Do I need to restart the elimination phase or just continue it for a few more weeks ensuring I avoid those high fodmap ingredients? I was going to start the reintroduction phase next week but not sure if I should considering these recent findings. Thanks!

    • katescarlata

      If you are feeling well, I would just remove the GF flour blend, and start the reintroduction. If you still have residual symptoms–maybe try to remove the flour–and then try the reintroduction in a couple weeks.

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