Label guide
Low-FODMAP label reading guide
A label-reading guide for low-FODMAP shopping: hidden garlic, onion, inulin, lactose, wheat, polyols, and portion-sensitive ingredients to check before buying.
Fast label scan
Look for alliumsGarlic, garlic powder, onion, onion powder, shallot, leek bulb, vegetable powder, natural flavors in savory sauces, and spice blends.
Look for fiber trapsInulin, chicory root, fructooligosaccharides, FOS, added prebiotic fiber, and high-fiber bars with unclear fiber sources.
Look for sweetenersHoney, agave, high-fructose corn syrup, sorbitol, mannitol, xylitol, maltitol, isomalt, and apple or pear juice concentrate.
Look for lactoseMilk, whey, lactose, milk solids, cream, custard, and regular yogurt. Hard cheeses and lactose-free dairy are different checks.
Look for wheat/fructansWheat flour, rye, barley, regular pasta, wheat breadcrumbs, couscous, and wheat-heavy snack foods.
Check serving sizeModerate foods can fit in small portions. A large serving or several moderate foods together can change the plate.
What to do when a label is unclear
Choose the product with the shorter ingredient list, save a photo of the label, and test one change at a time. If symptoms are severe, changing, or hard to interpret, bring the label to a clinician or registered dietitian.
Green-light patternSingle-ingredient rice, oats, quinoa, plain proteins, simple oils, hard cheese, lactose-free dairy, and plain herbs.
Yellow-light patternMixed sauces, bars, dressings, gluten-free breads, plant milks, protein powders, and anything with added fiber.
Red-light patternGarlic/onion blends, honey/agave sweetening, chicory/inulin fiber, wheat-heavy bases, and polyol sweeteners.
Use labels with the food index
A label check works best when it is tied to a verdict page. Search the main ingredient, read the portion note, then decide whether the packaged product adds hidden triggers.
Turn label checks into daily shopping confidence.
This connects a product shelf, a food verdict, and the next meal without guessing.
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