Sneaky Hidden FODMAPs

Posted on October 23, 2023

When it comes to following a low FODMAP diet, it’s crucial to be aware of the hidden FODMAPs lurking in unexpected places. Keep reading to uncover some surprising foods that may contain FODMAPs, so you can make informed choices for a more comfortable gut:

🥗 Sneaky Salads

Watch out for high-FODMAP veggies like onion, garlic, and cauliflower. Opt for low-FODMAP alternatives like cucumber, lettuce, and carrots instead. Also, be mindful of the ingrediets in salad dressings.

🍲 Sneaky Sauces

Sauces can add flavour to your meals, but they may also hide FODMAPs. Check labels for onion, garlic, and other high-FODMAP ingredients. Choose low-FODMAP options or make your own using suitable ingredients.

🥛 Tricky Dairy

While some dairy products can be high in lactose, others are low-FODMAP. Opt for lactose-free milk, hard cheeses, lactose-free yoghurts or small servings of greek yoghurt.

🥜 Surprising Nuts

Not all nuts are created equal in terms of FODMAP content. Cashews and pistachios, for example, can be high in FODMAPs in larger quantities. Stick to low-FODMAP options like almonds, macadamia nuts, or peanuts.

🍔 Sneaky Burgers

Beware of pre-made burgers or patties that may contain high-FODMAP ingredients like onion, garlic powder, or breadcrumbs. Consider making your own with low-FODMAP seasonings and lean ground meat or check out some of our certified FODMAP Friendly products.

🥡 Tricky Takeout

Takeout meals can be a minefield of hidden FODMAPs. Check for high-FODMAP ingredients in sauces, marinades, and seasoning blends. Opt for simple grilled proteins with low-FODMAP sides whenever possible.

🍞 Sneaky Breads

Keep an eye out for added high-FODMAP ingredients that might be added into seemingly low FODMAP breads such as honey or agave syrup.

⚠️ Easily find suitable products:

Check out our FODMAP Freiendly certified products including breads, burger patties, sauces and dairy products on our website or on our free app!
Download here for Apple or Android


Remember, everyone’s tolerance levels are unique, so it’s important to work with a FODMAP Trained Dietitian to identify your personal trigger foods. Find an expert dietitian near you on our free app.

Stay vigilant and informed about hidden FODMAPs to maintain a happy, symptom-free gut. Your well-being is worth the extra effort!

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