Maltodextrin

Low FODMAP

Typical portion

Any typical portion Low

Maltodextrin is Low FODMAP, a simple glucose-based ingredient that your body breaks down cleanly without any fermentable carbs left behind.

Maltodextrin is a glucose polymer made of short, easily digested chains, so it carries no FODMAP subgroups and stays comfortable at any typical portion.

Use it freely as a thickener or filler; just keep an eye on other ingredients in a mixed product, since those are what usually shift the FODMAP picture.

Why maltodextrin is rated low

Maltodextrin is low FODMAP at Any typical portion, a rating estimated from what it is made of rather than from a measured serving. It is a powder made by breaking starch down into short chains of glucose, which is why the estimate puts it low. It is rarely eaten on its own. It shows up as a thickener, filler or carrier in powders, sauces and snacks, so the real question is usually what else is in the product.

What changes your risk

The rest of the ingredient list Stock powders, seasoning mixes, sauce packets, snack coatings and drink powders often use maltodextrin. Onion powder, garlic powder, inulin or chicory root fibre further down the same list matter far more than the maltodextrin does.
Name confusion Maltitol sounds almost the same but is a sugar alcohol sweetener used in sugar-free sweets and chocolate, and it is not a low FODMAP ingredient. Read the word carefully.
Sweetener blends Tabletop sweeteners often use maltodextrin to add bulk, and some blends also contain xylitol or other sugar alcohols. The maltodextrin is not the problem in those blends. The other sweeteners are.
Drink and shake powders Sports drinks, meal replacement shakes and protein powders often use maltodextrin, but many also contain milk powder or added fibre such as inulin, which changes the picture for the whole product.
Amount Any typical portion is the only rung on the ladder. Concentrated powders taken deliberately in large amounts go beyond what the estimate describes.

What else works

Maltodextrin is already a low choice. Other simple starch-based thickeners that also suit a low FODMAP kitchen include cornflour, potato starch and rice flour, and table sugar, maple syrup and rice malt syrup cover the sweetening jobs. The lookalikes that are not low are the ingredients that tend to appear next to maltodextrin on a label or get mixed up with it: maltitol, isomalt, xylitol, inulin and chicory root fibre. Those are worth avoiding even when maltodextrin is the first ingredient listed.

How to keep it low

When maltodextrin appears on a label, read every other ingredient before deciding whether the product works for you. Stock cubes and powders are the most common trap, so look for ones labelled onion and garlic free. If you buy plain maltodextrin powder for baking or sports drinks, choose an unflavoured one with nothing else added, and store it airtight in a dry cupboard because it clumps quickly once it picks up moisture. Treat it as one part of the meal, not something to use without limit.

Common questions

is maltodextrin low fodmap

Yes, maltodextrin is low FODMAP at Any typical portion. The rating is estimated from what it is made of, which is short chains of glucose made from starch.

is maltodextrin the same as maltitol

No. Maltodextrin is a starch-based powder rated low, while maltitol is a sugar alcohol sweetener that is not low FODMAP. The two names are easy to confuse on a label.

can i have maltodextrin on the low fodmap elimination phase

Maltodextrin itself fits the elimination phase at Any typical portion. Check the other ingredients in the product, especially onion powder, garlic powder, inulin and chicory root fibre.

does maltodextrin make stock powder high fodmap

Not on its own. When stock powder is a problem, the usual cause is onion and garlic in the same mix, so look for an onion and garlic free stock.

Learn more

Informational only, not medical advice. Individual tolerance varies. Talk to a healthcare professional or a dietitian for personal guidance.

Maltodextrin is an estimated rating: it is inferred from the food's ingredients and composition and cross-checked, not measured directly in the papers below. The low, moderate and high cutoffs are still those of Varney et al. (2017).

References

Fructan and free fructose content of common Australian vegetables and fruit. Muir et al. (2007), J. Agricultural and Food Chemistry 55(16):6619-6627.
Measurement of short-chain carbohydrates in common Australian vegetables and fruits by HPLC. Muir et al. (2009), J. Agricultural and Food Chemistry 57(2):554-565.
Quantification of fructans, galacto-oligosaccharides and other short-chain carbohydrates in processed grains and cereals. Biesiekierski et al. (2011), J. Human Nutrition and Dietetics 24(2):154-176.
Dietary sorbitol and mannitol: food content and distinct absorption patterns. Yao et al. (2014), J. Human Nutrition and Dietetics 27(Suppl 2):263-275.
FODMAPs: food composition, defining cutoff values and international application. Varney et al. (2017), J. Gastroenterology and Hepatology 32(Suppl 1):53-61. Supplies the low, moderate and high cutoffs used on this page.