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LOW FODMAP DIET

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If you are on the low FODMAP diet, you know the strug-gle of finding foods you are allowed to eat, and label

reading on food packages is hard enough at the best of

times, let alone when there is a whole other list of

ingredients you need to avoid. You almost need a PHD

to understand what you can and cannot have!

The following is a helpful guide of tips and what to look

out for, to help make it a little easier to select safer

products and navigate the food label when it comes to

looking for low FODMAP foods in the supermarket so you can eat with confidence!

Eat more foods without labels – Fresh lowFODMAP fruits and vegetables, meats and eggs.No risk of additives so no worries on your tummy

TIP 1:

Look for what you know. Select ingredients thatyou recognise, especially early on, and if in doubtit can be best to go without. During the eliminationphase you want to be sure you aren’t unintentionallyadding FODMAPs therefore still not feeling 100%.And the flip side too, a small number of peoplewith IBS awith IBS are not affected by FODMAPs so if youare being strict you can check the FODMAP dietoff your list of strategies earlier in the piece

TIP 2:

Tips for reading labels andconsidering S

Tips for reading labels andconsidering S

Use technology to help you find safe foods. The Monash

University Low FODMAP guide app is a fantastic resource, plus

all proceeds go to research into IBS! Monash are also testing

packaged foods for their content of FODMAPs. Keep an eye

out for their symbol, and use the app to help you find suitable

products.

TIP 3:

Check out the FODMAP Friendly website and their app –

FODMAP Friendly ‘eat with confidence’ to see foods which

have already been tested for their FODMAP content.

The FODMAP Friendly symbol is found on food labels of

certified products. You can feel safe that any product marked

with either of the above logos have been rigorously tested

and guaand guaranteed to be low FODMAP.

http://fodmapfriendly.com/certified-products/

TIP 4:

Tips for reading labels andconsidering S

Ingredients are listed in order of weight from most to least.

So the first listed ingredient has the highest quantity and the

last has the lowest quantity. This means when a label says:

Milk, sugar, milk solids, fruit blend (strawberry puree, raspberry

puree) - milk is present in the highest amount,followed by sugar

etc and raspberry puree in the lowest amount.

During the elimination and challenge phase we During the elimination and challenge phase we recommend

you avoid all high FODMAP foods/ ingredients. In the later

stages when you are starting to reintroduce some higher

FODMAP foods back into your regular intake it can be ok to

include foods where high FODMAP ingredients are at the end

of the label as they are very likely to be in small amounts.

E.g. You may see a food with Garlic

powder or Garlic salt in the last few

ingredients, you can trial this

food and test your tolerance levels.

TIP 5: UNDERSTAND HOW TO READ A FOOD LABEL.

Inulin or chicory root (extract or fibre)

Fructo-oligosacchaarides (FOS)

Onion (include onion salt & onionpowder)

Garlic (including Garlic salt & garlicpowder )

Wheat (when it,s a main ingredient) Bread, breakfast cereals, biscuits, pasta, baked goods, muesli bars

Rye (when it is a main ingredient) Breads, breafast cereals, biscuits, muesli bars

Fructose Soft drinks, sweet foods like cakes and confectionary, sports drinks, and gels

High fructose corn syrup Soft drinks, muesli bars, breads, jams

Honey

Fruity juice / sauce (eg. Apple juice or puree)

Muesli bars, breakfast cereals, yoghurts, cider

Dried fruit Breakfast cereals, muesli bars, fruit yoghurts,

Lactose Dairy products, even some protein powders

Sorbitol (E420), Manitol (E421) and othersugar alcohols or polyois - Xylitol (E967),Maltitol (E956), Erthritol (E967) and Isolmalt (E953)

Chewing gums and minds Artificially sweetened products from diet biscuits and cakes tosugar free lolliesCough medicines / lozengesCheck the additive number as well as the ingredient name.

Flavoured products such as sauces, dressing, tomato paste,stocks, savoury biscuits, chips, dips

Flavoured product such as pasta sauces & some pastes,sauses, dressing, stocks, savoury biscuits, chips, dips

Diary products (e.g. yoghurt), gluten free bread or bakedproducts, rice crackers, stevia blends, coconut milk, someprotein powders & some fibre supplement such as Metamucil

Protein powders & sports products

Hidden High

Wouldn't it be easy if the food label was straight forward and had highlighted and flashing ingredients stating whether or not they are high FODMAP! Unfortunately this is not the case and often the ingredients are hidden under different names.

Not all products will state lactose, so it's good toknow what products contain lactose. Keep in mindmilk, milk solids, yoghurt, buttermilk, cream, sourcream, milk curd and whey protein are all sourcesof lactose.

When it comes to breads and baked products, beweary of amaranth flour, amaranth, barley, einkorn,emmer, kamut, khorasan, lupin, rye, soy, coconutand wheat. While not officially tested gram flourand lentil flour are also considered high FODMAP.Other high FODMAP ingredients to look out for aredehdehydrated vegetables and lupin.

SweetenersIt would be simple if all foods / ingredients just stated what they are, but many different terms are used for sugar on a food label.

The following are high FODMAP sweeteners to avoid: honey, high-fructose corn syrup, crystalline fructose, agave syrup, yacon syrup, fruit sugar, isolated fructose, fructose, fructose syrup,isoglucose, fructose-glucose syrup, glucosefructosesyrup, concentrated fruit juice and molassessyrup, concentrated fruit juice and molasses

Low FODMAP sweeteners that are suitable to eat on a low FODMAP diet include: Beet sugar, brown sugar, corn syrup, dextrose, glucose syrup, golden syrup (in small amounts), maple syrup, palm sugar, rice malt syrup and stevia.

Labels reading example

This milk contains the whole soybean, therefore notsuitable on a low FODMAP diet

This milk contains the whole soybean, as wellsbarely, therefore not suitable on a low FODMAP diet

In this milk the soy is from soy protein, not the wholesoybeans therefore safe to consume while following alow FODMAP diet

Labels reading example

While most of the ingredients are gluten free and FODMAP safe, this product still contains high FODMAP fruits and Chicory fibre, therefor not suitable

Again this product contains high quantities of highFODMAP fruit. Coconut in small amounts is consideredlow FODMAP, however, like this product whenconsumed in combination with other high FODMAPfoods it is not suitable.

Labels reading example

These gluten free chips are still not suitable as they contain onion powder.Dehydrated vegetables

can be more concentrated and therefore also not suitable on a low FODMAP diet

Some muesli bars use apple juice or apple puree to bind the ingredients together. While gluten free, this product would not be suitable on a low FODMAP diet

These brown rice chips contain garlic powder and milk solids therefore are not suitable

Labels reading example

These flavoured rice chips contain milk solids as well as onion powder, therefore are not suitable on a low FODMAP diet.

This vanilla flavoured lactose free yoghurt is still notsuitable as it contains inulin

While whey protein isolate is ok and considered lowFODMAP, whey protein concentrate is high FODMAP.

Soya bean flour in large amounts are not approved on a low FODMAP diet

Other useful informationMonash University in Melbourne areone of the main developers of the lowLODMAP diet and regularly test foodsand food products to assess their levelof FODMAP present.They have developed a usefulsmasmartphone app to identify high andlow FODMAP foods using a traffic lightsystem.Their website also contains very useful information.http://www.med.monash.edu/cecs/gastro/fodmap/

https://www.alittlebityummy.com/blog/how-to-readlabels/http://blog.katescarlata.com/2016/03/15/low-fodmaplabel-reading/http://fodmapmonash.blogspot.com.au/2015/09/labelreading.htmlhttp://fodmapfriendly.com