Other grains
There are other grains besides wheat that are also high in FODMAP. In fact, other grains like rye contain nearly twice the amount of FODMAPs as wheat does
Although some types of rye bread, such as sourdough rye bread, can be low in FODMAPs.
This is because the FODMAPs content is usually broken down into digestible sugars during the fermentation process of making sourdough.
Grains with high FODMAP include:
- amaranth
- barley
- rye
Grains with low FODMAP include:
- brown rice
- buckwheat
- maize
- millet
- oats
Sweeteners
Sweeteners can be a hidden source of FODMAPs, as adding sweeteners to a low FODMAP food can increase its overall FODMAP content.
To avoid these hidden sources, check the ingredients list on packaged foods.
You can also use the King’s College low FODMAP app to scan the barcodes on packaged foods to detect high FODMAP foods.
Sweeteners with high FODMAP include:
- agave nectar
- high fructose corn syrup
- honey
- malt extract
- molasses
- added polyols in sugar-free mints and chewing gums (check the labels for sorbitol, mannitol, xylitol, or isomalt)
Sweeteners with low FODMAP include:
- glucose
- jaggery
- maple syrup
- sucrose
- sugar
- most artificial sweeteners like aspartame, saccharin, and stevia