low-FODMAP in more detail: what foods are allowed?

by gramms

Low-FODMAP is a complex and confusing diet plan that arises from a desire to heal digestive discomfort. The diet involves reducing the intake of specific short-chain carbohydrates that can cause digestive discomfort, particularly for those with IBS. It consists of three phases: elimination, reintroduction, and personalization, helping individuals identify and avoid foods that trigger their symptoms while maintaining a balanced and nutritious diet.

We're committed to being low-FODMAP friendly at gramms, having dealt with gut issues ourselves, and opted for a pricier clear whey protein in our recipe that involves an extra step of filtration to take lactose content down from 3% (industry standard) to less than .1%. 

Here's a more detailed look at which foods are low-FODMAP friendly: 

Foods to Enjoy (Low-FODMAP):

Vegetables:

  • Carrots
  • Cucumbers
  • Bell peppers
  • Lettuce
  • Tomatoes
  • Zucchini
  • Spinach
  • Potatoes

Fruits:

  • Bananas
  • Blueberries
  • Strawberries
  • Oranges
  • Grapes
  • Kiwis
  • Pineapple
  • Cantaloupe

Proteins:

  • Eggs
  • Chicken
  • Turkey
  • Fish
  • Beef
  • Pork
  • Tofu (firm)

Dairy Alternatives:

  • Lactose-free milk
  • Almond milk
  • Rice milk
  • Hard cheeses (e.g., cheddar, parmesan)
  • Lactose-free yogurt

Grains and Cereals:

  • Rice
  • Quinoa
  • Oats
  • Gluten-free bread
  • Gluten-free pasta
  • Cornflakes

Nuts and Seeds:

  • Almonds (limited to 10)
  • Macadamia nuts
  • Peanuts
  • Walnuts
  • Pumpkin seeds
  • Sunflower seeds

Fats and Oils:

  • Olive oil
  • Coconut oil
  • Butter (in small amounts)

Condiments and Sweeteners:

  • Soy sauce (in small amounts)
  • Maple syrup
  • Sugar
  • Stevia
  • Vinegar

Foods to Avoid (High-FODMAP)

Vegetables:

  • Garlic
  • Onions
  • Cauliflower
  • Asparagus
  • Broccoli
  • Brussels sprouts
  • Mushrooms
  • Artichokes

Fruits:

  • Apples
  • Pears
  • Watermelon
  • Mango
  • Cherries
  • Plums
  • Peaches
  • Blackberries

Proteins:

  • Processed meats (often contain high-FODMAP ingredients)
  • Sausages (check for additives like garlic and onion)

Dairy Products:

  • Cow's milk
  • Soft cheeses (e.g., ricotta, cottage cheese)
  • Regular yogurt
  • Ice cream
  • Cream

Grains and Cereals:

  • Wheat (including bread, pasta, cereals)
  • Rye
  • Barley

Legumes and Pulses:

  • Lentils
  • Chickpeas
  • Black beans
  • Kidney beans

Nuts and Seeds:

  • Cashews
  • Pistachios

Sweeteners and Additives:

  • High-fructose corn syrup
  • Honey
  • Agave nectar
  • Sorbitol, mannitol, xylitol (often found in sugar-free products)

Tips for Success

  1. Read Labels: Always check ingredient lists for hidden high-FODMAP ingredients like garlic, onion, and certain sweeteners.
  2. Portion Control: Some foods are low-FODMAP in small amounts but become high-FODMAP in larger portions. For instance, almonds are safe up to 10 nuts.
  3. Cook Fresh: Preparing meals at home allows you to control the ingredients and avoid hidden FODMAPs.
  4. Use Substitutes: Find low-FODMAP alternatives for your favorite high-FODMAP foods. For example, use garlic-infused oil instead of garlic.

Transitioning to a low-FODMAP diet involves some learning and adjustments, but it can significantly alleviate digestive discomfort for many people. We've worked hard to ensure that the ingredients for gramms clear protein drinks are low-FODMAP friendly and have no trace of gut-disrupting lactose so you can opt for top-quality whey without the worry.