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Spices, Flavours and a Low-FODMAP Diet
Should I avoid products containing “natural flavours”?
In Canada and the United States, garlic and onion powder can hide behind the term “natural flavours.”
In the United States, if it is specified on the nutritional label that “natural flavours” are present in a quantity that is less than 2%, then there is no need to avoid this product because it is unlikely to cause you gastrointestinal symptoms. If this is not specified then it is impossible to determine the amount present in the product, and therefore it is difficult to know whether or not this amount can induce digestive symptoms. It is therefore best to avoid them.
In Canada, if “natural flavours” are listed at the end of the ingredient list, this means that the amount of garlic or powdered onion potentially present is small and there is no need to avoid these foods. On the other hand, if these “natural flavours” are located higher up in the list of ingredients, then it is impossible to know the amount present and the potential impact on digestive symptoms. It would therefore be safer to avoid these foods.
In Europe, it is possible to find garlic or onion under the term “natural flavours” if they represent less than 2% of the total weight of the food. If they are found in a higher quantity, then they must be listed separately. So there is little chance that this small amount would trigger digestive symptoms and there is no need to avoid products containing natural flavours.
Should I avoid products containing “artificial flavours”?
Artificial flavours are created to add flavour to processed foods. These flavours are labelled as being artificial because they are not derived from a natural product such as a spice, a fruit, a vegetable, a herb, a bark, a root… So they can be considered to be low in FODMAPs no matter which of the 3 geographical areas you live in.
Should I avoid products containing garlic or onions?
If the ingredient list contains the word garlic, onions, or garlic or onion powder, regardless of whether it is indicated at the beginning of the ingredient list or at the end, avoid the product if you are following a low-FODMAP diet.
Important note:
If a product has been tested and certified to be low in FODMAPs, for a specific amount defined by Monash, then there is no need to avoid it. This is the case even if you see garlic or onions mentioned in the list of ingredients, as they are sure to be found in negligible amounts for the given portion. This is the case for example for Worcestershire sauce which is listed as being low in FODMAPs for a quantity of 42 g.
Sources :
1- Fodmapeveryday. How To Decipher “Natural Flavors” & “Spices” on Food Labels for the Low FODMAP Diet. [Online] https://www.fodmapeveryday.com/how-to-decipher-natural-flavors-spices-on-food-labels-for-the-low-fodmap-diet/(accessed March 2021).
2- Monash FODMAP. Get the App [Online] https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ (accessed March 2021).
Author
Jennifer is a Registered Dietitian graduated from the University of Montreal in December 2018 and is a member of the Ordre professionnel des diététistes du Québec (OPDQ). She believes that the quality of our food choices has a direct impact on our health and energy level. Her goal? To help people improve the quality of what they put in their plates, for their better well-being and greater pleasure.
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