In recent years, you may have heard more about low FODMAP diets as they gain more mainstream attention. If you're unsure what it's all about, let's first start by defining what FODMAPS are.
FODMAPS are a collection of short-chained carbohydrates (sugar molecules) that are unsuccessfully broken down in the upper digestive tract, leading to bacterial fermentation in the lower digestive tract. This fermentation process draws in fluid and produces gas, often causing gastrointestinal discomfort.
FODMAP is an acronym for:
F - Fermentable
O - Oligosaccharides (eg. Fructans and Galactans)
D - Disaccharides (eg. Lactose)
M - Monosaccharides (eg. excess Fructose)
A - and
P - Polyols (eg. Sorbitol, Mannitol, Maltitol, Xylitol and Isomalt)
One very important thing to understand here is that FODMAP-containing food are NOT unhealthy for the human body and on the contrary are a part of a balanced diet of many beneficial nutrients. However, for those who are regularly experiencing digestive issues, bloating or conditions such as IBS, following a low FODMAP diet decreases the amount of these molecules within a person's diet, which in turn leads to less fermentation in the gastrointestinal system and therefore less of these uncomfortable symptoms.
Another important thing to consider is that the low FODMAP diet is a restrictive diet, and as such is designed to be temporary (about 6-8 weeks). It's best prescribed and guided by a healthcare practitioner like and dietitian or nutritionist as it can be challenging to know what foods to eat and they can also provide helpful guides for re-introducing eliminated foods as well. Research has found improvements in IBS symptoms upward of 74% by observing a low FODMAP diet under the guidance of a qualified healthcare practitioner.
How To Set Yourself Up For Success
Eating a low FODMAP diet can be challenging. Therefore, we suggest that you have good resources available on hand to successfully achieve the early stages of the FODMAP diet. To get started, make sure you organise your pantry so all the low FODMAP foods are in one place or if possible, eliminate high FODMAP foods altogether.
What Healthy Chef Products Are Low FODMAP?
For those that are working with a practitioner and looking for some nutritional supplements that suit this diet, you can rest assured that almost all of The Healthy Chef range is low FODMAP from either using ingredients with low amounts of them or in very small quantities that still allow them to be low FODMAP. Here are a few of our favourite ones:
A nutrient-dense blend of 4 leafy greens and 3 fruits - all low FODMAP and with a great pineapple taste. Also features the digestive enzyme, bromelain, as well as probiotics to promote digestive health. A powerhouse of nutrients for gut health to top up a well-balanced diet.
ORGANIC PEA PROTEIN
Originally developed as a protein powder that wouldn't cause bloating or discomfort, this blend is not only low FODMAP but also low card, 100% sugar-free and vegan. A gut friendly protein that is easily digested and readily absorbed by the body.
PURE NATIVE WPI
Although whey proteins are not considered low FODMAP because of their lactose, this is an isolate meaning that the lactose present is low, however our blend goes a step further by adding the digestive enzyme: lactase, which breaks down the lactose. The result is a 99.8% lactose-free blend.
BODY SHAPING SHAKE
A delicious combination of organic plant protein combined with all nine essential amino acids, antioxidants, probiotics, digestive enzymes, and Vitamin D to support a healthy metabolism and boost your wellbeing. The Healthy Chef Body Shaping Shakes are your perfect plant-based meal replacement that is completely low FODMAP.
A blend of immune boosting ingredients with just the right formulation to make it compatible with a low FODMAP diet. Featuring 10x the daily requirement of vitamin C, a full day's serve of vitamin D + zinc, as well as antioxidant-rich elderberries, there's so much to love bout this highly beneficial blend.
Magnesium+ is your high potency magnesium powder combining four forms of magnesium with zinc and vitamin C for enhanced efficacy and absorbency. Magnesium+ is your daily support for nervous system health, a healthy stress response in the body, healthy muscle function, and more. Delivering 400mg of magnesium with every serve, Magnesium+ is perfect to have alongside a low FODMAP diet.
The Healthy Chef Collagen range is easily digestible and aligns with a low FODMAP diet. Pure Marine Collagen to support your joint, bone, skin, and digestive health. Beauty Collagen with vitamin Vitamin C, Zinc + B5 to promote collagen synthesis and support skin, hair, and nail health. Gut Collagen with probiotics for optimal gut function.
SHOP NOW + REAP THE BENEFITS FROM THE HEALTHY CHEF RANGE!
Remember, the FODMAP diet is designed to be temporary (6-8 weeks), to provide space for digestive repair and bacterial re-population. See some other great tips below, to help guide you in the right direction.
To find out what foods are low FODMAP and for a comprehensive guide download the Monash University: Low FODMAP diet app on your smartphone or device.
You can also join Facebook support groups for recipe and ideas!