Hidden Ingredients That Could Be Sabotaging Your IBS-Friendly Diet

Raise your hand if you felt a massive question mark take shape above your head after your doctor or dietitian recommended you follow the low FODMAP diet.

Yep, you're not alone!

The low FODMAP diet can feel like a minefield, and that one-pager you got at the doctor's office isn't anywhere near sufficient support to get you through it.

There's a lot to it.

You’re avoiding trigger foods, embracing low-FODMAP food options, and doing your best to support your gut health. But in the back of your mind, you're constantly questioning if you're accidentally eating foods or ingredients that may be sabotaging your progress.

It's completely exhausting, so let's chat a bit and see if we can clarify a few of the sneakiest ingredients on food labels that may be making your low FODMAP experience less effective!

 High-Fructose Corn Syrup

High-fructose corn syrup (HFCS) is a common sweetener found in everything from sodas and juices to salad dressings and snack bars. For people with IBS, HFCS can be a major trigger because it’s high in fructose—a FODMAP that’s poorly absorbed by the gut.

When fructose isn’t absorbed, it ferments in the intestines, causing bloating, gas, and diarrhea. Even small amounts of HFCS can spark symptoms for some people.

Where it hides:

• Soft drinks and energy drinks
• Flavored yogurts
• Sauces and condiments (like ketchup or barbecue sauce)
• Packaged baked goods

Check food labels and opt for products that use natural sweeteners like maple syrup or avoid added sweeteners altogether.

Artificial Sweeteners

Sugar-free products might sound like a good option, but they often contain ingredients that can wreak havoc on your gut, especially if you have IBS. 

Many of these products use polyols, a type of sugar alcohol that’s part of the FODMAP family. While they help sweeten foods without adding calories, polyols like sorbitol, mannitol, and xylitol are poorly absorbed in the gut. When they reach your intestines, they ferment and cause bloating, gas, and diarrhea—common IBS triggers.

Polyols are easy to spot on labels—just look for ingredients that end in "ol," like sorbitol or maltitol. They’re often found in sugar-free gums, candies, and even some medications, which may explain those “excess consumption may have a laxative effect” warnings.

But what about sugar-free products that don’t contain polyols? Artificial sweeteners like aspartame, saccharin, and sucralose are low in FODMAPs and may be better tolerated by some IBS sufferers. 

However, they’re not without controversy and should still be consumed in moderation. Even natural sweeteners like stevia can cause issues if consumed in large amounts.

Other potential IBS triggers in sugar-free products include:

• Caffeine: Found in energy drinks and sugar-free sodas, caffeine is a common gut irritant that can worsen diarrhea in IBS sufferers.
• Carbonation: Fizzy drinks can cause bloating and discomfort due to the air bubbles.
• Chewing gum or using a straw: Both can lead to swallowing excess air, which increases bloating and gas.

Inulin and Chicory Root Fiber

Inulin and chicory root fiber are common in foods labeled as “high fiber” or “gut-friendly,” but they can cause issues for those with IBS. While these fibers feed healthy gut bacteria, they also ferment quickly in the gut, leading to bloating, gas, and discomfort.

Research from Weill Cornell Medicine found that inulin can trigger inflammation by stimulating bile acids and inflammatory proteins, which can trigger intestinal damage in people with sensitive guts or pre-existing conditions like IBS or IBD.

Where they hide:

• High-fiber cereals and granola bars
• Plant-based milks and dairy alternatives
• Protein powders
• Certain breads and snacks

What to do:

• Avoid foods with added inulin or chicory root fiber.
• Choose gentler options like oats, bananas, or cooked carrots for fiber.
• Always check labels, as inulin is often hidden in "healthier" products.

By sticking to naturally occurring fibers, you can avoid unnecessary IBS flare-ups while supporting your gut.

Gluten and Wheat Derivatives

Even if you don’t have celiac disease, gluten and wheat can be problematic for many IBS sufferers. Wheat is a high-FODMAP food due to its fructan content, which can trigger bloating and diarrhea in sensitive individuals.

Where it hides:

• Bread, pasta, and baked goods
• Soy sauce and other condiments
• Processed meats (like sausages and deli meats)
• Soups and sauces thickened with wheat-based fillers

Choose gluten-free alternatives, but be cautious—some gluten-free products contain other IBS triggers, like inulin or sugar alcohols.

Emulsifiers and Thickeners

Ingredients like carrageenan, xanthan gum, and guar gum are often added to processed foods to improve texture and shelf life. 

While many of these are "Generally Recognized as Safe" by the Food and Drug Administration (FDA), there are a couple that have recently been associated with potentially harmful and prolonged disruptions to the gut microbiota, as well as increased intestinal inflammation, namely carboxymethylcellulose (CMC) and polysorbate 80 (P80). I tend to exercise caution with these two emulsifiers, but it's important to note that fearing all emulsifiers is not yet warranted and can absolutely lead to feelings of food anxiety if unchecked! You're much better off focusing on incorporating a broad diversity of colorful plant-based foods and a balanced diet than fearing every ingredient on the nutrition panel at the store.

Where they hide:

• Non-dairy milk and creamers
• Ice cream and frozen desserts
• Salad dressings
• Packaged soups and broths
• Supplements

Look for minimally processed products with simple ingredient lists, or make your own alternatives at home when possible.

Final Thoughts

Managing an IBS-friendly diet doesn’t have to feel impossible. Hidden ingredients like sweeteners, inulin, and emulsifiers can sneak into your meals and stir up symptoms for some, but with a little awareness, you can stay ahead of the game.

Start by reading labels, sticking to whole foods without worrying about being perfect, and choosing gentler options for your gut. Small, simple changes—like swapping out high-FODMAP ingredients or avoiding ultra processed products a couple days a week—can go a long way in helping you feel better.

Remember, it’s all about progress, not perfection. Listen to your body, make adjustments as needed, and don’t hesitate to get support from a dietitian.

Ready to take control of your gut health and break free from the cycle of chronic dieting? Download my free IBS Microbiome Reset Meal Plan or check out my Plant-Based IBS and SIBO Breakfast. Book to get started on your journey to better digestive health today!