If you’re relatively new to the low-FODMAP diet, you may not know but high fructose corn syrup (HFCS) is high in FODMAPs. Anything that is high in FODMAPs should be avoided in the Elimination Phase and in the Rechallenge Phase you will avoid high-FODMAPs as well, aside from the specific FODMAPs you will rechallenge (HFCS is not one of them).
HFCS is a Monosaccharide, is cheaper and sweeter than sugar, and found in so many processed foods. According to a couple studies by Princeton University in 2010, “on average, Americans consume 60 pounds of the sweetener (HFCS) per person every year.” That statistic is no doubt higher today. According to Princeton’s study and many other studies, HFCS can contribute to weight gain: “Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.” Eating too much high fructose corn syrup can also lead to insulin resistance, type 2 diabetes and high blood pressure.
Regular corn syrup is mostly glucose and therefore not a high-FODMAP.
Many of the following types of foods and drinks contain HFCS (be sure to always read labels for HFCS and other high-FODMAPs): applesauce, baked beans, breads, cakes, candies, canned fruit, cereals, cookies, condiments and sauces such as ketchup, A1 Steak Sauce, BBQ sauce, KRAFT Miracle Whip, pasta and cream sauces. HFCS can also be found in crackers, ice cream, jams, jellies, pickles, relish, syrups, tomato paste, chocolate drinks, fruit juices, soda, sports drinks and cough syrups.
So you can see that if you’re not already eating a whole foods diet you can see how easy it is to consume HFCS!
For more examples of HFCS and other high-FODMAP ingredients you may find on packaged and prepared foods, check out this infographic and be sure to “pin” it: