Common High FODMAP Ingredients to Avoid (+ Download and Print The PDF Chart)

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[Last Updated 5th November, 2018]

Certain high FODMAP ingredients are commonly added to food products.

It’s important you are aware of these if you are following a low FODMAP diet.

That way you’ll know exactly what to look for on the ingredients label when shopping.

You can also print or save a “cheat sheet” chart below, which is handy when shopping or cooking.

Disclaimer: this is not necessarily a complete list as new ingredients are tested often. In other words, just because an ingredient is not on this list does not mean that it’s low FODMAP.

To download a PDF version of the list suitable for printing, click the button below. It will then be emailed straight to you.

 Common High FODMAP Ingredients

  • Agave syrup
  • Amarinth flour
  • Barley
  • Buttermilk
  • Chicken salt*
  • Chicory root or extract
  • Chickpea flour (besan)
  • Coconut flour**
  • Dehydrated vegetables*
  • Dried fruit pieces (high amounts)
  • Einkorn
  • Emmer
  • Erythritol (E968)**
  • Fructans
  • Fructooligosaccharides (FOS)
  • Fructose
  • Fruit concentrate
  • Fruit juices e.g pear juice, apple juice
  • Garlic. Or garlic products (e.g. garlic salt, garlic powder)
  • Glucose-fructose syrup
  • Gram flour
  • Honey
  • High Fructose Corn Syrup (HFCS)
  • Inulin
  • Isoglucose
  • Isolated fructose
  • Isomalt (E953)
  • Khorasan flour (kamut)
  • Lactose
  • Lentil flour
  • Lupin
  • Maltitol (E956)
  • Mannitol (E421)
  • Milk or milk curds
  • Molasses**
  • Natural flavors*
  • Onion. Or onion products (e.g. onion salt, onion powder)
  • Rye if it’s a main ingredient (i.e. listed first to third on ingredient list)
  • Sorbitol (E420)
  • Sour cream
  • Soy flour**
  • Spelt if it’s a main ingredient (i.e. listed first to third on ingredient list)
  • Spices*
  • Wheat if it’s a main ingredient (i.e. listed first to third on ingredient list)
  • Whey Protein Concentrate (WPC)**
  • Xylitol (E967)
  • Yacon syrup**
  • Yogurt

* If they contain onion or garlic
** Suspected but not formally tested

Once again, if you’d like to download a larger version or printable PDF version of this FODMAPs food list, click the button below. I can then send a copy direct to your inbox.

 

There is also an image version of the common FODMAP ingredients here, useful for saving on your phone. However, it won’t be as clear as a pdf version:

Certain high FODMAP ingredients are commonly added to food products. It’s important you are aware of these if you are following a low FODMAP diet : https://www.dietvsdisease.org/high-fodmap-ingredients-list/

I welcome any feedback or suggestions for improvement! Please leave them in the comments.

 

New to FODMAPs and Want to Jumpstart Your Diet?

JOIN MY GUT HEALTH REBOOT- instaI’ve created a 14-Day Digestive Health Reboot plan that includes:

  • 14-day low FODMAP meal plan
  • Shopping list
  • Snacks cheat-sheet
  • Facebook group for support
  • Tutorials videos and loads more.

To learn more about it click here.

 

About Joe Leech, Dietitian (MSc Nutrition & Dietetics)

Joe Leech is a university-qualified dietitian from Australia.

He graduated with a Bachelor's degree in exercise science, followed by a Master's degree in Nutrition and Dietetics in 2011.

Learn more about him on the About page.

4 responses to “Common High FODMAP Ingredients to Avoid (+ Download and Print The PDF Chart)”

  1. I’m still doing food elimination and I realized yesterday that the Green Vibrance Veggie capules that I took were an issue. I only put 3 capsules in my smoothie and I was in pain all day. With a little investigating I saw they have high amounts of Fructooligosaccharides in them, which I never thought to look for. I was in pain all day from it but I am happy that I narrowed it down so I now I know to stay away from Fructooligosaccharides.

  2. what does coffee do to the gut? I don’t drink it daily but I roast coffee & sampling it is part of my job.

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