Hidden FODMAPs
The hidden FODMAPs on your labels
You switched to the “healthy” protein bar, the fiber yogurt, the sugar-free gum — and you felt worse. You’re not imagining it. Some of the most common additives in better-for-you foods are FODMAPs: fibers, sweeteners, and flavorings that ferment in a sensitive gut. Here’s how to read them.
Why does my protein bar hurt my stomach?
Nine times out of ten, the answer is chicory root fiber (a form of inulin) added to boost the fiber count and cut sugar — or a polyol sweetenerlike sorbitol or xylitol. Both are high-FODMAP by nature, and processed foods deliver them at concentrations you’d never reach from whole foods. The bar is fine for most people. If your gut is reactive, it’s a fructan-and-polyol double hit.
These additives are safe, and several are genuinely good for most people. The FODMAP problem is specific to sensitive and IBS-prone guts — and to the dose. Pick an additive to see what it is, why it’s in your food, and exactly what to look for on the label.
Inulin
High FODMAPPrebiotic fiber · Fructan (oligosaccharide)
Chicory root fiber
High FODMAPPrebiotic fiber · Fructan (oligosaccharide)
Fructooligosaccharides (FOS)
High FODMAPPrebiotic fiber · Fructan (oligosaccharide)
Sorbitol
High FODMAPPolyol sweetener · Polyol
Mannitol
High FODMAPPolyol sweetener · Polyol
Xylitol
High FODMAPPolyol sweetener · Polyol
Erythritol
Better toleratedPolyol sweetener · Polyol (well absorbed)
High-fructose corn syrup
Dose-dependentSweetener · Excess fructose (monosaccharide)
Garlic powder
High FODMAPFlavoring · Fructan (oligosaccharide)
Onion powder
High FODMAPFlavoring · Fructan (oligosaccharide)
The three families to watch
Fructans (the fibers).Inulin, chicory root fiber, FOS, and garlic and onion powder are all fructans — the same high-FODMAP group as fresh onion and garlic. Added inulin and chicory root fiber are the reason so many “high-fiber” snacks backfire.
Polyols (the sugar-free sweeteners).Sorbitol, mannitol, and xylitol are poorly absorbed sugar alcohols with a laxative effect. Erythritol is the exception — it’s mostly absorbed before the colon, so it’s the best-tolerated polyol.
Excess fructose (the sweeteners). High-fructose corn syrup carries more fructose than glucose, which can leave unabsorbed fructose to ferment — most noticeably in the large doses found in soft drinks.
This page is for informational purposes only and is not medical advice. These additives are safe for the general population; the FODMAP concerns described here apply to people with IBS or FODMAP sensitivity. Always work with your doctor or a registered dietitian on dietary changes.