You’re three weeks into low-FODMAP, doing everything by the book, and still bloated. The most common reason: hidden FODMAPs in packaged foods you assumed were safe. They’re not on the “avoid this food” list because they’re not foods — they’re additives, sweeteners, and “natural fibers” hiding in the ingredient list.

This guide gives you a 30-second label scan to catch the most common offenders.

The “scan list” — 8 ingredients to immediately reject

If you see any of these in a product’s ingredients (especially in the top 5), put it back:

1. Inulin / chicory root / chicory root fiber / chicory root extract

The biggest hidden trap. Added to:

  • Fiber bars (Fiber One, KIND fiber bars)
  • “Gut health” yogurts
  • Many keto products
  • Sugar-free chocolate
  • “Healthy” granola

Why it’s added: Inulin is a “prebiotic fiber” marketed as gut-healthy. For non-IBS people, it might be. For IBS people, it’s the most fermentable FODMAP there is. Maximum gas, maximum bloating.

2. Fructo-oligosaccharide (FOS) / oligofructose

Same family as inulin. Added to “high-fiber” products.

3. Galacto-oligosaccharide (GOS) / chicory-derived GOS

Added to some yogurts and dairy products marketed as “gut-friendly.”

4. Isomalto-oligosaccharide (IMO)

In low-net-carb / keto products. Marketed as “soluble fiber.”

5. Sorbitol / mannitol / xylitol / maltitol / erythritol-blends

The “polyol” sweeteners. In:

  • Sugar-free gum and mints (massive offender)
  • Sugar-free candy
  • Some “diet” cakes and ice creams
  • Some toothpastes (small amount usually OK)

Erythritol alone is technically low-FODMAP, but most “erythritol blends” contain other polyols too — read the full ingredient list.

6. High-fructose corn syrup (HFCS)

In:

  • Most sodas
  • Many salad dressings
  • BBQ sauce, ketchup (some brands)
  • Cheap bread
  • Fruit-flavored yogurt

7. Agave / agave nectar / agave syrup

Pure fructose. In “natural” sweetened products.

8. Honey

Already covered, but worth reinforcing — sneaks into “no added sugar” granola, “natural” energy bars, salad dressings.

Plus 4 to be cautious of (read the rest of the label)

Onion powder / garlic powder

Almost always in “spice mix,” “Italian seasoning,” “all-purpose seasoning,” “ranch flavor,” “BBQ flavor,” “broth/stock,” “marinade.”

Wheat / wheat flour / barley / rye

Fructan source. In obvious places (bread, pasta) and surprising places (soy sauce uses wheat in many brands — read labels for “tamari” or “wheat-free soy sauce”).

Apple / apple juice concentrate / apple cider / apple fiber

Fructose + sorbitol concentrated.

Lactose / dry milk solids / non-fat milk powder / whey

In:

  • Coffee creamers
  • “Healthy” protein bars
  • Many crackers and cookies
  • Most processed cheeses (small amounts usually fine)

Common label deceptions

”Natural sugars”

Doesn’t tell you which sugars. Could be glucose (low-FODMAP) or fructose (high) or polyols (high).

”Fiber”

Could be:

  • Cellulose (low-FODMAP, fine)
  • Inulin (high-FODMAP, bad)
  • Resistant starch (mostly low-FODMAP)
  • Pectin (varies — usually OK)

If the label just says “fiber,” check the source.

”Gluten-free”

Doesn’t mean low-FODMAP. Many gluten-free products use inulin or chicory root as a binder/fiber source — these are high-FODMAP.

”Lactose-free”

Means dairy without lactose. Doesn’t mean low-FODMAP — lactose-free milk is fine, but lactose-free yogurt with added inulin is not.

”Plant-based”

Doesn’t mean low-FODMAP. Many plant-based meats and milks contain high-FODMAP ingredients (oats, beans, inulin, agave).

”No added sugar”

Common substitute: stevia + erythritol + monk fruit (often OK) or maltitol + sorbitol + xylitol (high-FODMAP). Read.

A 30-second product scan

Pick up any packaged product and do this:

1. Scan the top 5 ingredients first. That’s where most of the product is. If any of the 8 forbidden ingredients are in the top 5, put it back.

2. Check for “natural flavor” hiding common allergens. Ask the manufacturer if you’re unsure.

3. Check serving size. A “low-FODMAP” product at a 30g serving might be high-FODMAP at the 60g you actually eat.

4. If unsure, photograph the ingredient list and check Monash app or EaseGut later. Don’t guess.

What products are usually safe

Plain rice products (rice cakes, plain rice noodles, plain white rice, plain rice flour) Plain corn products (cornmeal, corn tortillas, plain corn flakes — careful with sweetened versions) Plain potato products (frozen plain fries, plain potato chips with just oil and salt) Plain meat / fish (no marinades unless you read every line) Plain hard cheeses (cheddar, parmesan, swiss — naturally low-lactose) Plain eggs Olive oil, butter, coconut oil Plain salt, pepper, dried herbs (oregano, basil, thyme, rosemary)

When in doubt: cook from raw ingredients. Packaged foods will always have hidden FODMAPs eventually — the more processing, the more hidden ingredients.

Ingredients that are misleadingly fine

These sound bad but are actually low-FODMAP:

  • Modified food starch (usually corn-based) — fine
  • Maltodextrin — fine
  • Citric acid — fine
  • Sodium benzoate, potassium sorbate (preservatives) — fine
  • Carrageenan — fine for FODMAP, though some people are sensitive
  • Xanthan gum, guar gum — fine
  • Cellulose, methylcellulose — fine (different from inulin)
  • Real cocoa, cocoa powder — fine
  • Tapioca, tapioca starch — fine
  • Coconut, coconut oil, coconut flour (small portions) — fine

Also fine: synthetic vitamins, essential amino acids, plain salt mixes (NaCl, KCl).

Restaurant menus: how to read them

Restaurant “ingredients” aren’t on the menu but you can ask:

Default suspect items:

  • Anything in a sauce — assume garlic and onion until proven otherwise
  • Anything “marinated” or “rubbed” — same
  • “Soup of the day” — usually has onion in the broth
  • “House dressing” — usually has garlic / onion / honey
  • “Sweet and tangy anything” — usually has HFCS or honey

Default safer orders:

  • Plain grilled meat or fish, request “no marinade, no sauce”
  • Plain steamed rice or baked potato
  • Plain steamed vegetables
  • Salad with olive oil + lemon (no dressing)

Specific phrases to use:

  • “I have a digestive condition. Can you confirm there’s no garlic or onion?”
  • “Can the kitchen prepare my dish without any seasoning blends?”
  • “I’m sensitive to inulin and chicory — can you check for that?” (most kitchens will need to look at supplier sheets)

Building your own “approved” pantry

After 2-3 grocery trips reading every label, you’ll build up a list of about 30-50 trusted brands that work for you. Write them down.

Examples (US-centric — your region may vary):

  • Bread: Schar gluten-free (white loaf), real sourdough from local bakery
  • Pasta: Tinkyada brown rice pasta, Banza chickpea (CAREFUL — only certain Banza varieties)
  • Yogurt: Lactaid Greek, Kite Hill almond
  • Crackers: Mary’s Gone Crackers (original), Trader Joe’s rice crackers
  • Bars: GoMacro (some flavors), Lärabar (some flavors — check)
  • Sauces: Fody (entire line is low-FODMAP, more expensive)
  • Soup base: Rapunzel low-sodium vegetable broth (check version), homemade

EaseGut tracks your “safe” list per user. As you log foods, the app builds your personal pantry — what you’ve eaten without symptoms vs. what triggers you.

Quick reference: red-flag ingredients

Always reject:

  • Inulin
  • Chicory root (any form)
  • FOS, GOS, IMO
  • Sorbitol, mannitol, xylitol, maltitol
  • High-fructose corn syrup
  • Agave / agave nectar
  • Honey (in baked goods or “natural” foods)

Investigate further:

  • Onion / garlic powder (almost always present in “seasoning”)
  • Wheat / barley / rye
  • Apple / apple concentrate
  • Milk solids / lactose / whey

Once you’ve trained your eye for these 12 ingredients, label-reading takes 10-30 seconds per product. It’s the single highest-leverage skill in low-FODMAP execution.