Your Guide to Label Reading for Low FODMAP
It can be a very overwhelming task to plan, shop and cook on a low FODMAP diet. Whilst it isn’t a diet that should be followed strictly for any more than 8-12 weeks maximum, the elimination phase of the diet can be restrictive and very different to how you would normally eat. Figuring out what is in a product, what all the ingredient names are, and whether they are high or low FODMAP can be a daunting task.
To make it less daunting for you, here is an easy-to-understand simple format for label reading on the low FODMAP diet.
Low FODMAP certified products
Checking for one or both of these logos on a food product should be your first step. Before you look at anything else on the food label, try to see if you can see either one of these reputable logos. They’re usually on the front or under the ingredients panel, and it means that it has been tested in the lab to ensure it is low in FODMAPs. They’re great for when you are in a rush and you don’t have time to look at the ingredients list.
Ingredients
If there isn’t low FODMAP certified logo on the food, the next step is to check the ingredients list. This can take some time to master, but once you’ve done it a few times and you know what you’re looking for it will get easier. The ingredients list is usually on the back or side panel and is listed in order from highest to lowest volume. So the first ingredient listed is in the highest quantity and the last ingredient listed is in the lowest quantity. This is useful to keep in mind because a product may contain an ingredient that is high FODMAP, but if it is further down on the ingredients list, it may be in a dose that is safe to eat. Knowing which ingredients to look out for will save you time and stress. Here is a list of common high FODMAP ingredients that should be avoided.
Use an App on your phone
There are a few very good apps out there that can make your life a lot easier whilst on the low FODMAP diet. Here are the apps that I recommend.
The Monash University FODMAP app - comprehensive, research based, reputable, easy to use, one off purchase for $12.99 (very worth it!)
Spoonful - very good for searching specific products, free for up to 3 food searches, in-app purchase, $24.99 per year if you want unlimited scans.
Remember you’re not alone
Initially it can feel very overwhelming, but it WILL get easier the more you do it. Make a list of “safe foods” that you can go back to if you’re feeling like it is too much effort or stress. Mostly importantly, know that you’re not alone in this and there are many many women just like you experiencing IBS and learning how to eat and take of their gut for better health.
If you would like more guidance and information on how to take care of your gut, download my free guide - “The Ultimate Guide to a Happier Gut”.
