Is supermarket roast chicken fodmap friendly? Let’s find out!
A recent Australian media campaign by LiveLighter suggests picking up a supermarket roast chicken and coleslaw instead of fast food. The ad says:
“Need a feed fast? A quick stop at the supermarket for a juicy roast chook and some ready-made slaw is a great start. It’s a low-cost, low-effort meal that is way more nutritious (and fast!) than fast food.”
And while this might well be a healthier option compared to drive-thru burgers and chips, is it suitable for people following a low FODMAP diet?
Let’s take a closer look.
🛒 Store-Bought Roast Chicken: are there any hidden fodmaps?
You might be surprised to find that many supermarket rotisserie chickens are hiding gut-irritating ingredients. Here's a breakdown of popular roast chicken options in Australia and what they contain:
COLES Homestyle Roast Chicken
Ingredients: RSPCA Approved Chicken (84%), Marinade (9%) [Water, Salt, Sugar, Tapioca Starch, Plant Fibres (Bamboo, Pea, Psyllium Husk), Natural Flavouring (Milk), Spice Extract (Celery), Herb Extract (Rosemary, Sage)], Stuffing Core (6%) [Water, Crumb (Wheat Flour, Salt, Mineral Salt (Ammonium Carbonates)), Onion, Sugar, Canola Oil, Salt, Herbs, Garlic, Spices (Natural Colour (Turmeric))], Sprinkle [Salt, Wheat Flour, Spice (Paprika), Vegetable Powder (Onion), Herbs, Sugar, Natural Flavouring, Canola Oil].
Fodmap red flags: Onion, garlic, wheat, celery extract, and milk-based flavourings.
WOOWORTHS Country-style Roast Chicken
RSPCA Approved Chicken (84%), Marinade (Water, Salt, Mineral Salts (451, 452, 450), Maltodextrin, Yeast Extract, Vegetable Powders (Onion, Garlic), Thickener (415), Natural Flavours Acidity Regulator (262), Herb Extracts, Smoke Flavour), Stuffing (4%) (Water, Breadcrumbs (Wheat), Sugar, Dried Onion, Vegetable Powders (Onion, Garlic), Salt, Natural Flavours, Herbs and Spice, Citrus Fibre, Yeast Extract, Chicken Powder Smoke Flavour, Natural Colour (100)), Seasoning (Rice Flour, Salt, Herbs and Spices, Vegetable Powders (Onion, Garlic), Acidity Regulator (330), Citrus Fibre, Thickener (415), Natural Colour (160c), Natural Flavour, Yeast Extract). Contains: Gluten. May be present: Egg, Fish, Milk, Peanuts, Soybeans, Sesame Seeds, Tree Nuts, Sulphites and Crustacea.
Fodmap red flags: Multiple mentions of onion, garlic, yeast extract, and natural flavours (which may include garlic/onion derivatives). In addition to these red flags, it contains 12.1g of fat per 100g and 559mg of sodium per 100g.
WOOLWORTHS Free-range Hot Roast Chicken
Free Range RSPCA Approved Chicken (88%), Marinade (Water, Salt, Citrus Fibre, Natural Flavour, Vegetable Powders(Onion Powder, Garlic Powder), Vegetable Gums(Carrageenan, Xanthan Gum), Herb Extracts, Smoke Flavour), Seasoning (Rice Flour, Salt, Herbs and Spices, Vegetable Powders (Onion, Garlic), Acidity Regulator (Citric Acid), Citrus Fibre, Thickener (Xanthan Gum), Natural Colours, Natural Flavour, Yeast Extract).
Fodmap red flags: Onion powder, garlic powder, yeast extract, and gums that can sometimes trigger digestive upset. Once again, 12.5g fat per 100g and 485mg of sodium per 100g.
Take-out options
Alas, the real issue here is transparency in ingredients. While there MAY be some take-out options that are fodmap friendly, they’re REALLY hard to find. These are the two options that I checked:
CHICKEN TREAT
While full ingredient lists aren't published, their signature “heritage blend of herbs and spices” likely contains onion and garlic powders, which are industry-standard flavour enhancers in pre-marinated poultry. The allergen information they do provide highlights the presence of gluten, wheat, milk, sesame, soy and fish but doesn’t say anything about the herbs, spices or marinades used in their seasoning or stuffing.
KFC
While I found a very dated ingredient list that claimed that KFC's Original Recipe Chicken contains onion powder, garlic powder and yeast extract, the real issue is the lack of clear information about ingredients. The original breading includes salt (anti caking agent [554]), spices, wheat flour, dextrose, maltodextrin, seaweed extract, yeast extract, herbs, flavour enhancer (l-glutamic acid), milk powder, whey powder (milk), egg powder, canola oil.
🚫 FODMAP Ingredients to Watch For
According to the Monash University FODMAP Diet App, the following ingredients commonly found in store-bought roast chickens are high in FODMAPs:
Onion and Garlic (including powders and extracts): High in fructans.
Yeast Extract: Contains mannitol and other FODMAPs.
Natural Flavours: Can include onion and garlic derivatives.
These ingredients can trigger symptoms in individuals with IBS or those following a low FODMAP diet.
🍗 Low FODMAP Roast Chicken Recipe
To ensure a gut-friendly meal, preparing your own roast chicken is the safest option. And it’s not hard. My favourite roast chicken of all time is from Jamie Oliver’s first cookbook, the Naked Chef. He calls it “My Perfect Roast Chicken”… and it is! The reason I love it is that it’s jam-packed with flavour, but not fodmaps. The trick is stuffing handfuls of freshly picked herbs from your garden (or your neighbour’s garden) under the skin and stuffing a lemon, bay leaf and a whole sprig of rosemary into the cavity. Delicious! Yes, it takes an hour to cook so it’s not instant but… it’s absolutely delicious. And no fodmaps! Click here to get the recipe 👉🏽
Final Word
While supermarket roast chickens offer convenience, they often contain high FODMAP ingredients unsuitable for those with sensitive digestive systems. Preparing your own roast chicken ensures control over ingredients and supports gut health. Yes, I get that home cooking isn’t always possible and sometimes the lobbying from the family for take-out can be very persuasive. But we all know what happens when we overload on fodmaps 💩