There is nothing more frustrating than experiencing IBS symptoms even when you feel as though you have done the right thing and purchased ‘low FODMAP’ labelled products. Here at FODMAP Friendly, we frequently get asked why this happens. There are multiple reasons for why you may still experience symptoms with ‘low FODMAP’ labelled foods. Let’s discuss these reasons and then importantly, explain what you can do to prevent this from happening!
What are the common IBS symptoms experienced when eating high FODMAP-containing foods?
Upon eating high FODMAP-containing foods, people with IBS tend to present with a collection of unpredictable and often embarrassing symptoms which may significantly impact their quality of life. These symptoms include diarrhoea (IBS-D), constipation (IBS-C), excessive wind, bloating/distension, cramps and fatigue. If you want to find out more about any of these symptoms, we have dedicated articles about each on the ‘blog’ tab of our website.
What does a ‘low FODMAP’ labelled product actually mean?
Unfortunately, a ‘low FODMAP’ labelled product is often more of a marketing tool than a robust certification. The label of ‘low FODMAP’ is not regulated, meaning that companies can technically place this claim on their food product without having tested the food. This means that the food may contain FODMAPs or cause symptoms at an increased serving size, which may lead to the symptoms we described earlier.
How are FODMAP Friendly Certified products different?
The FODMAP Friendly accreditation is the only registered certification trademark worldwide certifying FODMAP levels in food products that have been independently laboratory tested to be low in FODMAPs. Food products that have the FODMAP Friendly certification have met a strict testing criterion to ensure they have minimal ‘FODMAP Friendly’ levels of fructose, fructans, galacto-oligosaccharides, sorbitol, mannitol and lactose.
Provided the product passes the laboratory tested standards, it is eligible to receive the FODMAP Friendly logo. You can be confident about the use of the logo on products. Not only is each product tested to initially determine if it qualifies, it is tested regularly and every product with the FODMAP Friendly logo can also be randomly audited at any time. This is essential to ensure approved products continue to meet the criteria to retain the logo.
If you see the green FODMAP Friendly logo on any food product, you have the ‘green light’ and can be rest assured that product is suitable for consumption while following a low FODMAP diet at the packet serve size!
Handy tips when shopping low FODMAP
There are some common traps to avoid when shopping low FODMAP to ensure you can eat with confidence:
- Remember that even though something is labelled ‘low FODMAP’, it may not necessarily have been tested.
Try to avoid such products, or at least be sure to read the ingredients list to come to your own informed conclusion on whether the product is indeed low FODMAP. - Stick to approved serving size on FODMAP Friendly products.
Although you can purchase FODMAP Friendly certified products with confidence, you must still ensure that you stick to the specified serve size. For example, a pasta sauce may be FODMAP Friendly certified for a half jar serve but eating the whole jar at once may cause symptoms. - Seek guidance from a Dietitian.
Levels of FODMAPs in food vary depending on the portion size and the way the food is processed. Therefore, it can often be tricky to read food labels to work out if a food is low FODMAP. However, your FODMAP-specialised Dietitian is trained in such skills and will be of great help as you embark on or continue your low FODMAP journey.
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Kiarra Martindale (Accredited Practising Dietitian)
