For many people struggling with digestive issues like irritable bowel syndrome (IBS), the low FODMAP diet offers a ray of hope. This dietary approach focuses on limiting Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols (FODMAPs). These are types of carbohydrates that ferment in the gut and can trigger IBS symptoms in some people. Limiting high FODMAP foods initially, followed by a programme of reintroductions can help you identify which specific FODMAPs contribute to your IBS symptoms. However, navigating the supermarket shelves whilst struggling with labelling and the low FODMAP diet can be a daunting task.
This blog post will equip you with essential knowledge for deciphering food labels and making informed choices on your low FODMAP journey. See my other blogs covering a wide range of topics related to IBS, IBS treatment and the low FODMAP diet.
Understanding food labels
Food labels are packed with information regarding ingredients, nutritional information and possible allergens. However, for those following a low FODMAP diet, we are not yet at the stage in the UK where labels focus on specific aspects such as FODMAPs. I offer some guidance below:
- Ingredients: The ingredient list is key to help you follow a low FODMAP diet. Ingredients are listed in descending order of weight, meaning the first few ingredients are present in the highest quantities. Scrutinize the list for known high FODMAP ingredients like wheat, rye, onions, garlic, apple or honey
- Milk content: If milk is low down on the list of ingredients, then for most people this will not cause symptoms, but milk products are listed near the top, and you’re following a low FODMAP diet, you should avoid this food. Also be wary of milk alternatives, such as soya, oat or rice milk. Although these are lactose free, they still contain FODMAPs, so consume only in small amounts
- Serving size: Pay close attention to the serving size mentioned on the label. The FODMAP content often varies depending on the portion size. A specific food might be low FODMAP in a smaller serving, but high FODMAP in a larger portion
- Hidden FODMAPs: Be wary of hidden FODMAPs lurking under seemingly harmless names. Ingredients listed such as: “natural flavourings”, “spices”, “dehydrated vegetables” and “inulin” can often contain hidden FODMAPs, so you need to be cautious
Reliable sources
Whilst browsing for information about IBS and FODMAPs, the web can bring up lots of useful information, be aware that there’s lots of conflicting advice regarding IBS, low and high FODMAP foods. It’s always advisable to get your information from a reliable source, such as an IBS Dietitian.
Other countries, such as Australia, where the low FODMAP diet originated, are much further ahead with their food labelling and certified products. However, some products are starting to emerge now here in the UK. Bay’s Kitchen have a whole range of Asian and Italian sauces, plus soups and stocks. The Field Doctor deliver frozen, certified low FODMAP ready-meals to your door. These are great for everyday use or to save as a treat.
It’s tricky trying to do this diet alone and the best results are always seen in those who have help from an IBS Dietitian trained in FODMAPs.
Useful tips
- If you have IBS symptoms, choose whole, unprocessed foods to gain better control over your gut. Cooking from scratch with fresh, unprocessed ingredients offers more control over FODMAP content compared to packaged, ready-made meals or sauces
- Cook at home more often to control ingredients and portion sizes
- Don’t be afraid to experiment and explore low FODMAP recipes, but make sure they’re from a reliable source. With a little planning and knowledge, you can enjoy a varied, satisfying and tasty diet
You’re not alone – a FODMAP Dietitian can help
If you need expert advice and support, an IBS Dietitian trained in FODMAPs can use knowledge and experience to help you with the low FODMAP diet. It can be difficult to do alone, but with support, sufferers can identify their triggers and improve management of IBS symptoms. A FODMAP dietitian will provide practical ways to help you fit the low FODMAP diet into your lifestyle. Ensuring that you still get all the nutrients you need from your food. I offer a free initial telephone consultation, so why not arrange a call today.
Conclusion
The low FODMAP diet can be a powerful tool for managing digestive issues, but navigating food labels requires some effort. By understanding FODMAPs and staying informed, you can navigate both labelling and the low FODMAP diet. Remember, for best results consult an IBS Dietitian for personalized guidance and support on your low FODMAP journey.
Disclaimer: This blog is for information purposes only and does not substitute for professional medical advice. Please consult your healthcare provider for personalised diagnosis and treatment of IBS.
