Firstly let’s define what FODMAP stands for. The low FODMAP diet was developed by Monash University researchers to provide relief from irritable bowel syndrome (IBS). The diet is a scientifically proven one.
Put simply, FODMAPs are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. FODMAPs are found naturally in many foods and food additives. Below is the list of High FODMAP sugar groups to avoid if you are choosing low FODMAP foods.
Fermentable: Process through which gut bacteria ferment undigested carbohydrate to produce gases.
Oligosaccharides: Fructans & GOS - found in foods such as wheat, rye, onions, garlic and legumes/pulses.
Disaccharides: Lactose: found in dairy products like milk, soft cheeses and yoghurts.
Monosaccharides: Fructose - found in honey, apples, high fructose corn syrups, etc.
Polyols: Sorbitol & Mannitol - Found in some fruit and vegetables and used as artificial sweeteners.
Dairy is a disaccharide and so all dairy products with lactose are not a suitable FODMAP food meaning whey protein powders which have lactose are not suitable to use. Any vegan protein powders containing any of the above ingredients are likewise not suitable to use.
Thankfully Plant-Based nutrition company That Protein has three vegan Super Proteins that are suitable low FODMAP foods to support your general nutrition or fitness programme - their Nutty Nutty Peanut Butter Super Protein; Blissful Brown Rice and Raw Cacao Super Protein and I Heart Pumpkin and Chia Super Protein.*
As always when starting any new diet a low FODMAP one should be done in conjunction with a dietician or nutritionist who can help you with your nutrition plan. For more information about the low FODMAP diet, we recommend consulting www.monashfodmap.com
* Chia seeds should be limited to two tablespoons a day. A 25 serving of That Protein I Heart Pumpkin and Chia Seeds Super Protein is around 11g which is less than two tablespoons.