Hello, Thank you for doing this research for the greater good!! By definition, I consider artificial flavors low FODMAP, across the globe. It is possible that garlic and/or onion powder may be hidden under the term “natural flavors.” However, natural flavors are often listed at the end of the ingredient list which means the amount is small and unnecessary to avoid. Spices may be whole or ground, may be dry or fresh. Another ingredient to avoid is glucose-fructose which is also known as high fructose corn syrup. For example, paprika, turmeric, saffron and other spices which may be added for color as well as flavor, must be listed as “spice and coloring” or by their common name. Now let’s quickly review artificial flavors. This information provided was obtained from the document, “Standards Australia and New Zealand Ingredient Labelling of Foods User Guide to Standard 1.2.4 – Labelling of Ingredients”. Garlic and onion are often declared on the food label, however this is not the case if they are used in a compound ingredient (an ingredient that is made up of two or more ingredients) that makes up less than 5% of the total weight of the food. When a product includes “seasonings,” companies are required to individually label the ingredients if they make up more than 2% of the total weight of the product. Sign Up For Our Newsletter For All The Latest Recipes and Articles. Our goal is to educate you, the consumer, so that you can make informed decisions about your own health care. Have questions or comments about an article – comment below. Note: I am not concerned with celery powder from a FODMAP perspective since it is unlikely that this equals more than ¼ (10 g) of a celery stalk. 2 comments for “How To Decipher “Natural Flavors” & “Spices” on Food Labels for the Low FODMAP Diet”. On the other hand, many individuals with IBS can tolerate high FODMAP foods that are present in such small amounts. “A low FODMAP diet is not a NO FODMAP diet”. As you look more closely at many US food labels you may notices some foods are present in quantities less than 2%. Joanna Baker ADP/AN/RN from Everyday Nutrition states, “The only exception I tend to suggest avoiding is “vegetable powder” or “dehydrated vegetables”, which are almost certainly onion and garlic. You can also always call or email the food company to ensure no high FODMAP ingredients are present if you have concerns. Allergens such as nuts, gluten, soy, and lactose must be declared on the food label. Learn how your comment data is processed. Did you know that the ingredients are listed in descending order by weight? That is, the ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. Thanks again for your informative article! It gets worse at social gatherings because someone buys a cake, and it looks great. I’m not sure if you mean that anywhere ‘natural flavours’ is listed this means the quantity is less than 2%? The ingredients list, like the mandatory nutrition labelling, is commonly found on the back or side of packaging. Natural flavors found on the food label in quantities less than 2% are unlikely to trigger IBS symptom and do not need to be avoided. First and foremost, ALWAYS listen to your dietitian or health care provider if they have made recommendations on how to treat “natural flavors”. This tells you each ingredient in the food product by its common or usual name. You could call manufacturers to ask if the flavorings are derived in any way from garlic or onion and you might get a straight answer. Based on the FDA guidelines CFR – Code of Federal Regulations Title 21, the term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional. If they are less than 2%, this will be identified as such. This includes when ingredient labelling is required and the way in which it must be If the label contains 1 gram of lactose or less, it is suitable for the Elimination Phase. The FDA oversees all other food products. It is mandatory to procure user consent prior to running these cookies on your website. Low FODMAP Carrots & Parsnips with Dijon Butter, Low FODMAP Ginger Cranberry Sauce with Tangerines, Skillet Low FODMAP Mushroom Kale Cornbread Stuffing, Our Favorite Holiday Gifts for the Low FODMAP Kitchen for 2020, Hormones & IBS: Strategies to Improve Hormone Induced IBS Symptoms, Epicured Women In GI Symposium 2020 – Summary & Review, Meet Ketan Vakil of Gourmend Low FODMAP Products. Rarely do we see natural flavors as an IBS trigger in these situations. Final note: FODMAP Everyday® opted to not include foods containing natural flavors (unless confirmed low FODMAP by direct communication with the manufacturer) in any amounts on our shopping lists to err on the side of caution and also in case your health care provider or RD encourages abstaining from these on the low FODMAP Elimination Phase. All food for retail sale must include a statement of ingredients (sometimes referred to as a list of ingredients) on the label, unless the food is exempt from having to bear a label setting out all the information prescribed in the Code under subclause 2(1) of Standard 1.2.1 or is It is probably best to avoid ALL foods with natural flavors in amounts greater than 2% to 5% if you have been unable to achieve adequate symptom control. These cookies will be stored in your browser only with your consent. Use Our Exclusive Recipe Filter To Find The Low FODMAP Recipe You Are Looking For Today! These cookies track visitors across websites and collect information to provide customized ads. While there may be some food additives that trigger symptoms in sensitive individuals, polyols or sugar alcohols are confirmed high FODMAP ingredients that are to be avoided in the Elimination Phase. Ingredient List. Ingredients and allergens; Nutrition facts; The company’s name and address. Undefined cookies are those that are being analyzed and have not been classified into a category as yet. The ingredients listed towards the end of the food label are only present in minute amounts. You mention that ‘It is not necessary to avoid natural flavors in the UK and Europe if present in quantities less than 2%.’ which i’ve been looking out for on food labels. This site uses Akismet to reduce spam. However, garlic powder, onion powder, and celery powder can be hidden under the term “natural flavors”, “natural flavorings”, and “flavoring” on the food label. The term “spices” refers to the aromatic part of the plant such as the seed, fruit or bark and is very unlikely to contain onion or garlic. [HINT: Mason jars might become your new best friend]. ← Low FODMAP & Gluten Free Baking: Everything You Need To Know! Any which way, if there is a product that you really want to be able to eat, the only way is to try. Other information in the ingredients list Take our Shopping Lists with you on your next shopping trip! The following FODMAP trained dietitians helped contribute to this article and reviewed my interpretation of the international food labels to ensure they were accurately represented: Let’s first review the two governing agencies of the United States (US) Food Label – the FDA and the USDA. I've called the hotlines of these companies and some have told me "I don't know." Let’s say the natural flavors do in fact contain a high FODMAP ingredient; it is impossible to determine how much of this ingredient was added and whether or not the amount is high enough to induce a symptom – especially since Monash also has very small Green Light serving size of many high FODMAP items (such as the garlic in Worcestershire sauce and ketchup).