A FODMAP diet, also known as a Low FODMAP diet, is a dietary approach that limits the excessive intake of certain carbohydrates (sugars) that have been shown to trigger intestinal discomfort. The diet was originally proposed in 2005 as a treatment for Crohn’s disease, and has since been shown to be highly effective in addressing IBS as well as common digestive problems including bloating, pain, and gas.
What is a FODMAP?
Technically, FODMAP stands for Fermentable Oligo-Di-Monosaccharides and Polyols. These carbohydrates are commonly found in Western diets and tend to attract bacteria and enzymes to the digestive tract at an accelerated pace. As these microorganisms work to ferment the food, water and gas are released causing indigestion.
Foods can be broken down into “High FODMAP” and “Low FODMAP”. The goal of the diet is to reduce the total intake of FODMAPs in any given meal by replacing High FODMAP foods with Low FODMAP foods and eating smaller meals.
In general, you can manage your intake of FODMAPs by replacing:
- Onions and garlic with infused onion and garlic oils, asafetida, and chives
- Sweet, stone, or dried fruits with citrus fruits
- Cruciferous vegetables with leafy greens
- Artichokes, asparagus, and mushrooms with other vegetables
- Milk, yogurt, and soft cheeses with dairy-free or lactose-free alternatives
- Cashews and pistachios with any other nut
- High fructose corn syrup, honey, and agave with simple sugar
- Wheat, rye, and barley with gluten-free grains
- Beans, peas, and lentils with seeds
And reducing or eliminating
- Inulin, also known as FOS or chicory root fiber, or “prebiotic” fibers
- Sugar-free or diet sweeteners including those that end in –ol including Sorbitol, Erythritol, and Mannitol.
GentleBelly and FODMAPs
GentleBelly’s philosophy is to avoid foods that can do harm to humans or the environment. Because of digestive sensitivities around FODMAPs, all of GentleBelly’s ingredients are from low FODMAP foods. For example, our 100% vegan protein comes from brown rice, amaranth, and quinoa – not soy, pea, or any other problematic legume sources.
GentleBelly does not use inulin, a processed high FODMAP fiber found in many meal replacements. Our fiber comes from gluten-free oat bran and chia seeds; the kind of foods that have been enjoyed for countless generations and are easy on the insides.