Why Ingredient Labels Matter (More Than You Think)

If you live with a sensitive stomach or follow a low FODMAP lifestyle, you already know how challenging it can be to navigate store-bought or pre-prepared foods. Onion and garlic are two of the most common gut triggers for people with IBS, and also two of the hardest ingredients to avoid. They’re in everything and they’re not always clearly labelled.

Here’s how to start reading ingredient lists with confidence, why it matters, and how Friendly Blends helps take the stress and guesswork out of cooking.

Why Onion and Garlic Are a Problem

Both onion and garlic are high in FODMAPs, specifically a type called fructans. These carbohydrates aren’t properly absorbed in the small intestine. Instead, they ferment in the large intestine, causing symptoms like:

• Bloating
• Cramping
• Wind or gas
• Diarrhoea or constipation
• Brain fog

According to Monash University, fructans are one of the most common FODMAP groups that trigger IBS symptoms.

But it’s not just onion and garlic. Other high FODMAP ingredients to watch out for include:

• Wheat (especially in bread, pasta, and snack foods)
• Honey
• Milk, cream, and soft cheeses
• Apples, pears, watermelon
• Cauliflower, mushrooms, butternut pumpkin
• Sugar-free sweeteners like sorbitol, mannitol, or xylitol

When reading labels feels tricky, Friendly Blends’ certified low FODMAP spices take the guesswork out of gut-friendly cooking.

Where Onion and Garlic Hide on Labels

Unfortunately, onion and garlic don’t always show up by name. Here are the red flags to look out for:

Watch for these terms on ingredient lists:

• Onion or garlic powder
• Dehydrated onion/garlic
• “Vegetable powders” or “vegetable extract”
• “Natural flavours” (a vague umbrella term that may include FODMAPs)
• “Spices” (when not clearly broken down)

As noted by Monash University’s label-reading guide, vague terms like "natural flavours" and "vegetable extracts" can hide high-FODMAP ingredients like onion and garlic.

Tip: If a label just says "spices" or "flavouring," don’t assume it’s safe. Reach out to the brand—you deserve to know what’s in your food.

So… What Is Safe?

The good news is that not all flavour has to come from risky ingredients. These are safer alternatives often tolerated well on a low FODMAP diet:

• Garlic-infused olive oil (the flavour remains, but not the fructans)
• Fresh herbs and low FODMAP spices like cumin, coriander, turmeric, paprika, and chives
• Certified low FODMAP spice blends (like ours)

Want to be 100% sure your spices are safe? Look for the FODMAP Friendly certification logo on products, which guarantees that the product meets strict testing standards for low FODMAP compliance.

How Friendly Blends Makes It Easy

We created Friendly Blends because we were tired of second-guessing every meal. You shouldn’t have to be a food detective just to cook dinner.

Our blends are:

• ✅ Certified Low FODMAP by FODMAP Friendly (no onion, garlic, or hidden triggers)
• ✅ Lower sodium than most other spice blends (better for blood pressure and inflammation)
• ✅ Free from preservatives, sugar, and artificial flavours
• ✅ Designed for sensitive stomachs and IBS warriors
• ✅ Made in Australia, in small batches
• ✅ Backed by dietitian guidance

So you can bring flavour back to your plate, without fear or fallout.

Browse our spice blends here and start cooking boldly, with confidence.

Eating Out: What I’ve Learned

Let’s be honest eating out is still tricky. But here’s what I’ve found helps:

• Check menus ahead of time for simpler, grilled dishes or clean ingredient lists
• Ask the staff casually: “Is there garlic or onion in that?”
• Go out in the morning – I find breakfast menus more manageable (hello poached eggs and sourdough)
• Be kind to yourself – Sometimes I still get it wrong. Sometimes I choose the best option and just enjoy the moment

You can also check out Monash University’s FODMAP blog for restaurant tips, eating out strategies, and personal stories from people navigating IBS and food triggers.

Final Thoughts

If you're constantly second-guessing your food because of hidden ingredients, we get it. We've been there.

That’s why Friendly Blends was born, to take the stress out of seasoning, bring bold, gut-friendly flavour back to the table, and give you tools you can actually trust.

You deserve food that’s:

• Flavourful
• Safe
• Transparent
• And makes you feel good more often, more easily

Whether you're just starting your low FODMAP journey or rebuilding your pantry from scratch, we're here for you.

Ready to make cooking simple again? Start here with our low FODMAP spice blends.

 

You may also find these guides helpful: 

• Common Myths About FODMAPs (And What You Should Actually Eat)
• Why Spices Can Trigger Symptoms (And How We Do It Differently)

 

Disclaimer

The information provided in this blog is intended for general educational purposes only and is not a substitute for medical advice. Every individual’s digestive needs and sensitivities are unique.

We strongly recommend consulting with a qualified dietitian or medical professional especially before starting a low FODMAP diet or eliminating food groups.

Friendly Blends is not responsible for any adverse effects or misinterpretation of the information provided. Always seek personalised, professional guidance.