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

COMMON HIGH FODMAP INGREDIENTS TO AVOID

[Last Updated 8th December, 2017]

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.

Or click here to download the list.

 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.

Or click here to download the list.

 

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.

Comments

  1. Dextrose is a horrible trigger for me

  2. 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.

Speak Your Mind

*