A Simple Guide to Label Reading
Welcome back to our blog series focused on Irritable Bowel Syndrome (IBS)! If you’ve been following along, you’re aware that the low FODMAP diet can significantly ease those uncomfortable digestive symptoms for many people.
Starting the first phase of this diet often brings a new challenge: navigating grocery store aisles. Ingredient lists can seem like a foreign language, often filled with unfamiliar terms and hidden sources of high FODMAP ingredients. But fear not! In this post, we’ll explore the essentials of label reading, giving you the tools to find low FODMAP options with ease and confidence.
Before we dive into the details, it’s important to understand why label reading matters. The low FODMAP diet isn’t about eliminating entire food groups! It’s about identifying and limiting specific types of carbohydrates that may trigger your digestive symptoms. Because FODMAPs are present in a wide variety of foods, reading labels carefully is key to avoiding hidden triggers and making informed choices.
It’s also important to recognize that label reading will look different depending on where you are in the low FODMAP process. During the elimination (or first) phase, a strict low FODMAP approach is recommended. But by the reintroduction or maintenance phase, you may have already identified your personal trigger foods – allowing for a more flexible, individualized approach where certain FODMAPs in small amounts may be better tolerated. Keep that in mind as you read labels and assess what works best for your body.
📋 Step-by-Step Guide to Reading Labels
- 🛒 Read the ingredient list: Did you know that ingredients are listed in descending order by weight? This means the first few ingredients make up the largest portion of the product. If a high FODMAP ingredient appears high on the list, it may be best to avoid that product (especially in the first/elimination phase).
- 🔍 Be aware of hidden FODMAPs: Sometimes, FODMAPs are listed under less obvious names. For example, “natural flavors” or “spices” or “seasonings” can sometimes contain garlic or onion. While these ingredients are often listed toward the end of the list, even small amounts can trigger symptoms in sensitive individuals. If you’re in the elimination phase or are particularly sensitive, it’s best to avoid products with these vague terms unless they are clearly labeled low FODMAP.
- 🚫 Be Cautious with Sweeteners: You may find that several products are “naturally sweetened” with honey or fruit juice concentrates (like apple or pear juice) – both of which are high in FODMAPs. Other foods labeled “low sugar” or “sugar free” often contain sugar alcohols (ingredients ending in -ol, such as sorbitol, xylitol, or mannitol).
Fun fact: sugar alcohols are neither sugar nor alcohol, despite the name! These ingredients are high FODMAP and should be avoided during the elimination phase and limited based on tolerance in later phases of the diet. You’ll often find sugar alcohols in “sugar-free” gums, candies, protein bars, mints, and diet beverages like diet soda. - 🌾 Check for Added Fibre: Last but not least – watch for added fibre in certain “smart” or high-fibre products. Some of these contain inulin (also called chicory root fibre), which is added to boost fibre content. Inulin is a high FODMAP ingredient and can cause symptoms for many people with IBS, especially during the elimination phase. Always scan the label for ingredients like “inulin” or “chicory root” and avoid them if you’re just starting the low FODMAP diet.
It can feel overwhelming to take in all this information when you’re just starting out with the low FODMAP diet. To help ease the process, here are a few practical tips:
- Choose mostly whole or minimally processed foods: these are typically found in the outer aisles of the grocery store. Think fresh fruits and vegetables (in low FODMAP portions), meat, fish, eggs, dairy and simple whole grains.
- Stick to simple recipes and meals if you’re short on time or not into cooking. But if you enjoy cooking and have the time, feel free to explore more elaborate low FODMAP recipes.
- Remember: the low FODMAP diet is not the same as a gluten-free diet. Some gluten-free products may still be high in FODMAPs, so always read the label carefully.
- Use trusted resources like the Monash FODMAP app for accurate, up-to-date information about which foods are low or high in FODMAPs.
🛍️ In Conclusion
Getting comfortable with low FODMAP label reading takes time, but it’s a helpful step in managing IBS and making more confident food choices. As you start to recognize ingredients and understand what works for your body, grocery shopping can feel a little less overwhelming and even empowering.
Be kind to yourself along the way. There’s a learning curve, and that’s okay. Take it one step at a time, use trusted resources, and remember – you don’t have to figure it all out on your own.
Have you come across tricky ingredients on food labels? Feel free to share your experiences in the comments. Or reach out to me directly if you need support or have questions. I’m here to help!
Disclaimer: This blog post provides general information about the low FODMAP diet and label reading. It is not intended to be a substitute for professional medical advice. If you have IBS, it’s recommended you work with a registered dietitian or healthcare professional to develop a personalized dietary plan that meets your individual needs.
Nourish to Thrive RD 