FODMAP ingredients on labels — a practical guide
No label says “FODMAP”. The fermentable carbs behind the acronym are declared as fibers, sweeteners, syrups, and seasoning powders — here is how to spot them.
What the acronym covers
FODMAP stands for fermentable oligo-, di-, and monosaccharides and polyols — short-chain carbohydrates that some people choose to track, typically in a program guided by a professional. On packaging they map to a surprisingly small set of recurring label terms.
The four groups, as they appear on labels
Oligosaccharides (fructans & GOS): inulin, chicory root fiber/extract, fructo-oligosaccharides (FOS), oligofructose, galacto-oligosaccharides (GOS), wheat and rye ingredients, onion powder, garlic powder.
Disaccharides (lactose): milk, milk powder, whey, buttermilk, cream, condensed milk — the full list is in our lactose guide.
Monosaccharides (excess fructose): fructose, glucose-fructose syrup, high-fructose corn syrup, honey, agave syrup, fruit juice concentrates, invert sugar.
Polyols: sorbitol (E420), mannitol (E421), xylitol (E967), maltitol (E965), isomalt (E953), erythritol (E968) — common in sugar-free gum, candy, and “no added sugar” products.
Three habits that make it manageable
First: scan the sweeteners — syrups and polyol E-numbers are the fastest FODMAP tell in processed food. Second: treat seasoning blends with respect; “onion powder” and “garlic powder” hide inside “spices” and flavor bases. Third: remember that “healthy” markers like added fiber often mean inulin or chicory root.
Where FoodBuddy fits
Switch on the FODMAP interest area and the app highlights exactly these terms when you scan an ingredient panel — with the reason for each match and the alternative names behind it, fully offline. It is a reading aid: what you do with a highlighted ingredient is your decision, ideally guided by the professional accompanying your FODMAP program. See the FODMAP section on the intolerances hub and the methodology.