2016-06-16 20:35:02 UTC

Low-FODMAP Diet 104: Additional Resources

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Starting the low-FODMAP diet can seem a bit overwhelming at first. Work with your doctor and a skilled dietitian to make a plan that you can follow. Doing so can calm any nerves about the diet and greatly help your health. 

Below you will find tips on how to read food labels to help you better stick to the low-FODMAP diet. By having good information and a supportive health-care team, you can take on the low-FODMAP diet!

 

How to Read Food Labels for the Low-FODMAP Diet

 

  • The easiest way to read food labels is to choose foods without labels! No label reading is needed when you choose unprocessed, low-FODMAP fruits, veggies, grains, nuts, seeds and sweeteners. All pure animal proteins (chicken, fish, turkey, eggs, beef, etc.) and fats (olive oil, canola oil, butter, etc.) are low-FODMAP. 
  • When choosing more processed foods, look for ones with only recognizable ingredients. The smaller the ingredients list, the better.
  • Remember to bring any FODMAP lists given to you by your doctor and dietitian to the grocery store with you to make it easier to shop.
  • Often-overlooked high-FODMAP ingredients in processed foods that you should try to avoid are:
    • Chicory root (inulin).
    • Honey.
    • Garlic (any form: salt, powder, etc.).
    • Onion (any form: salt, powder, etc.). 
  • Look for the words dairy, milk, wheat and soy in the “CONTAINS” section. 
  • If the product does not contain any of the above, there still might be other high-FODMAP foods in it, such as honey, pear juice, alcohols, garlic or onions. Be sure to read the ingredients list carefully as well.
  • Remember that something labeled “gluten-free” (no wheat, barley or rye) does not necessarily mean it is low-FODMAP. Be sure to look at the ingredients list for high-FODMAP foods besides wheat, barley or rye.
  • Note: The statements “may contain” and “processed in a facility that also processes” do not mean the same thing as “CONTAINS” on a packaged product. Only worry about foods listed with the “CONTAINS” statement for the low-FODMAP diet (as well as all the ingredients listed).
Low-FODMAP Diet – What to Know:
  • The low-FODMAP diet can help some people with GI issues, like gas, bloating and diarrhea, by getting rid of certain foods that can cause those symptoms.
  • You should work with your doctor and a dietitian before starting the low-FODMAP diet.
  • The low-FODMAP diet is done in two phases: Phase one gets rids of all high-FODMAP foods, and phase two slowly adds them back in.

© AGA, September 2017

©AGA, July 2016

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