Are Nature's Bakery Bars Low in FODMAP?

December 5, 2025 •

3 min read

Over 75% of people with Irritable Bowel Syndrome (IBS) experience symptom relief on a low-FODMAP diet, which often leads to scrutinizing popular snack foods. For those seeking gut-friendly snacks, the question 'Are Nature's Bakery bars low in FODMAP?' frequently arises. While appealing due to their "whole grain" and "real fruit" claims, most varieties contain multiple high-FODMAP ingredients, making them generally unsuitable for the elimination phase of the diet.

Quick Summary

An analysis of Nature's Bakery products reveals that most varieties are not low in FODMAPs, primarily due to the presence of high-FODMAP ingredients like figs, specific fruit concentrates, and wheat flour. The article explores common high-FODMAP offenders found in these bars, clarifies serving size considerations, and provides guidance for finding certified low-FODMAP alternatives. It is important for individuals on this specialized diet to examine ingredient labels carefully to avoid potential triggers.

Key Points

Not Low FODMAP: Most Nature's Bakery products contain high-FODMAP ingredients like figs, wheat flour, and fruit concentrates.
High-FODMAP Ingredients: Key offenders include fig paste, whole wheat flour, and fruit juice concentrates, which are high in fructans and fructose.
Check for Certification: The Monash University Low FODMAP Certified™ logo is the most reliable way to identify truly low-FODMAP products.
Serving Size Matters: For any potentially low-FODMAP food, adhering to the tested serving size is critical to avoid triggering symptoms.
DIY Alternatives: Consider making homemade bars with low-FODMAP ingredients like certified oats, rice flour, and maple syrup to control content.
Consult a Professional: Always work with a dietitian or healthcare provider when undertaking a low-FODMAP diet to ensure it is appropriate and balanced.

Understanding the Low-FODMAP Diet

The low-FODMAP diet is a temporary elimination diet used to manage the symptoms of Irritable Bowel Syndrome (IBS) and other functional gastrointestinal disorders. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed in the small intestine and can cause digestive distress in sensitive individuals. By temporarily removing high-FODMAP foods and then reintroducing them systematically, a person can identify their specific trigger foods.

Why Nature's Bakery Bars Are Not Low in FODMAP

Despite their wholesome appearance, a close look at the ingredients in Nature's Bakery bars reveals why they are not suitable for a low-FODMAP diet. The main issues are the fruit fillings and the grains used in the outer crust.

Fig Paste: The most prominent ingredient in their classic fig bars is fig paste. Figs are high in fructans, a type of oligosaccharide that is a major FODMAP trigger for many.
Wheat Flour: The traditional fig bars and other varieties are made with whole wheat flour. Wheat is high in fructans, making it a common source of FODMAPs.
Fruit Concentrates: Many bars use apple, pear, or other fruit concentrates as a sweetener or for flavor. These concentrates often contain high levels of fructose, another FODMAP.
Sweeteners: Ingredients like high fructose corn syrup or other sugar alcohols could also be present, which are known polyols and high-FODMAP triggers.

Low-FODMAP Alternatives to Nature's Bakery

Finding a suitable low-FODMAP snack bar involves careful label reading and often requires seeking out certified products. The Monash University Low FODMAP Certified™ logo is the gold standard for identifying safe products, as they have been lab-tested and verified. Here are some common alternatives to consider:

Certified Brands: Look for brands that display the Monash certification logo on their packaging. A quick search on the Monash FODMAP app will show certified snack bars available in your region.
Homemade Bars: Creating your own bars allows for complete control over ingredients. Recipes can use low-FODMAP components like quinoa flakes, rice puffs, and certified gluten-free oats.
Single-Ingredient Snacks: Many individuals opt for simple, naturally low-FODMAP snacks like unripe bananas, oranges, or a small handful of low-FODMAP nuts like peanuts or macadamias.

Ingredient Comparison: Nature's Bakery vs. Low-FODMAP Alternative

This table illustrates the difference between a standard Nature's Bakery fig bar and a hypothetical low-FODMAP homemade bar. It highlights why the commercial bar is typically not suitable for individuals with IBS.


Ingredient Category	Nature's Bakery Fig Bar	Low-FODMAP Homemade Bar	FODMAP Status
Flour	Stone Ground Whole Wheat Flour	Certified Gluten-Free Oats, Brown Rice Flour	High FODMAP (Wheat), Low FODMAP (Certified Oats)
Fruit Filling	Fig Paste, Fruit Juice Concentrates	Unripe Bananas, Small Amounts of Strawberry Preserves	High FODMAP (Fructans, Fructose), Low FODMAP (Controlled Portions)
Sweeteners	High Fructose Corn Syrup	Pure Maple Syrup, Rice Malt Syrup	High FODMAP (Fructose, Polyols), Low FODMAP
Fats	Canola Oil	Coconut Oil	Low FODMAP
Binding Agents	N/A	Chia Seeds, Peanut Butter	Low FODMAP (Chia seeds small portions)

Making an Informed Decision

Navigating the low-FODMAP diet requires diligence, but it's crucial for managing digestive symptoms effectively. While Nature's Bakery bars are marketed as a healthy option, their formulation is not aligned with the strict guidelines of the elimination phase of a low-FODMAP diet. The use of high-FODMAP ingredients like figs and wheat means they are likely to cause symptoms in sensitive individuals.

For those on a restrictive diet for IBS, it is always best to prioritize products with a Monash University Low FODMAP Certified™ logo or to opt for homemade alternatives with verified low-FODMAP ingredients. Always read the ingredient list carefully and consult with a dietitian to determine what is right for your specific health needs. For more information on navigating the diet, the Monash University FODMAP Diet App is an excellent resource.

Conclusion

To answer the main question, no, Nature's Bakery bars are not low in FODMAP and should be avoided during the elimination phase of the diet due to their high content of fructans and other high-FODMAP ingredients. Understanding the specific ingredients that trigger symptoms is key to managing digestive health effectively. By choosing certified low-FODMAP products or making your own snacks, you can enjoy delicious food without compromising your well-being. Always consult a healthcare professional before starting any new diet plan.

Frequently Asked Questions

No, it is not recommended to eat any portion of a Nature's Bakery bar during the elimination phase of the low-FODMAP diet because they contain multiple high-FODMAP ingredients like figs and wheat.

The gluten-free Nature's Bakery bars are also not certified low-FODMAP and may still contain high-FODMAP ingredients like fruit concentrates, making them unsuitable for the elimination phase.

Figs are high in fructans, a type of oligosaccharide that can cause digestive issues like bloating and gas in individuals with IBS.

This blue logo indicates that a food product has been rigorously laboratory-tested by Monash University and verified as low in FODMAPs at the specified serving size.

Safe alternatives include homemade bars using certified gluten-free oats, peanut butter, and maple syrup, or specific commercial brands that carry the Monash certification.

Yes. A product can be gluten-free but still contain other high-FODMAP ingredients, such as certain fruits, honey, or inulin, making it unsuitable for a low-FODMAP diet.

The Monash University FODMAP Diet App is the most reliable resource for food lists, recipes, and certified products, and is frequently updated with the latest research.