Low FODMAP Diet 101

March 13, 2021

Low FODMAP Diet 101

Hey y’all!

My name is Kira and I work in the marketing department here at Brass Roots. Besides absolutely loving my job and living in New Orleans, I have a passion for cooking, nutrition, and snacking, of course! Like Aaron, our founder and CEO (Chief Eats Officer), I have some dietary restrictions that make it harder for me to reach for any old snack in the store. One of the diets that I stick by to keep myself healthy is Low FODMAP! Luckily, Brass Roots Sacha Inchi Seeds have been recently certified by MONASH University as entirely low FODMAP and safe for me to eat! We are happy to help answer some common questions below whether you are just starting your low FODMAP journey, researching low FODMAP friendly snacks, or are simply curious about your digestion and gut health. As always, feel free to reach out to our team at  info@brassrootsfood.com with any questions or comments that you may have!


What are FODMAPs?


FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are a short-chain carbohydrate found in certain foods ranging from beans to wheat to fruit (see full list below). For most people, FODMAPs are fine to digest and pass unnoticed through your body as you digest. However, some people have sensitivities to certain FODMAPs that cause painful bloating, gas, diarrhea, constipation, etc. 


What happens when you eat FODMAPs?


These short-chain carbohydrates (sugars) are resistant to digestion. This means that instead of your body absorbing them into the bloodstream, they travel through the intestine where the majority of your gut bacteria resides. From here, your gut bacteria uses these carbs as fuel (this is why carbs are important for energy!) which produces hydrogen gas and, in some cases, causes uncomfortable digestive symptoms. If you don't have FODMAP sensitivities, they will pass through your body as insoluble fiber. 


What are the 3 phases of the Low FODMAP Diet?


Phase 1: Low FODMAP

This is the first phase of the Low FODMAP diet and often the most frustrating. Working with your dietician, you will remove all ingredients containing FODMAPs. While the list is long and daunting, there are still plenty of foods that are available to enjoy! It’s important to think about Low FOMDAP as a substitution diet and not an elimination diet. For example, you can swap out an onion for chives or an apple for an orange! Focusing on the swap rather than what you are removing helps make this entire process easier and more enjoyable! 


Phase 2: Reintroduction

The second phase involves strategic reintroduction of FODMAPs back into your diet. This phase involves really listening to your body and paying attention to how it reacts to different foods. It takes most people 6-8 weeks to complete the reintroduce phase as you want to go slowly and give your body time to adjust with each new food group!


Phase 3: Personalization

This is where you create your long-term plan! Once you have completed phase 2 and narrowed down which ingredients you may need to avoid, you can go back to enjoying *hopefully* all of your favorite foods again. One of the most incredible things about our bodies is how well they adapt. This means that your FODMAP tolerances may change over time! After a few months, you may want to try the foods that you were avoiding after phase 2 to see if your body can digest them. 


For a more in-depth explanation of the 3 phases, check out Monash University’s articleHERE!


Do I have to cut out all FODMAPs?

No! In fact, you should never cut out entire food groups from your diet unless instructed by your doctor or dietician. Like we mentioned above, most people can digest FODMAPs with no issue! Even people with food sensitivities have varying degrees of reaction to FODMAPs. Additionally, many people who go through the three stages of the low FODMAP diet (Low FODMAP, reintroduction, personalization) are able to eat more foods than before once they figure out exactly which ingredients cause a bad reaction! We highly recommend working with a dietician who has experience with FODMAPs to figure out what works best for you. Life is too short to not enjoy as many foods as your body can digest! 


Are Sacha Inchi Seeds Low FODMAP?

Yes! Just when we thought that these little seeds couldn’t get any cooler...they are entirely low FODMAP. Our Unsweetened Sacha Inchi Butter has been certified by Monash University, the leading experts in FODMAPs, as completely safe to eat. We are in the process of having our other Sacha Inchi products certified, but all of the ingredients used in our Sacha Inchi Butters are individually certified as low FODMAP. 


To see an in-depth list of high and low FODMAP foods:

Monash University’s Low FODMAP Food List


For a complete list of FODMAP foods download theMonash University FODMAP diet app 


Sources:

https://onlinelibrary.wiley.com/doi/full/10.1111/j.1440-1746.2009.06149.x

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3388522/

https://www.monashfodmap.com/blog/3-phases-low-fodmap-diet/

https://www.monashfodmap.com/blog/new-year-goals-to-improve-your-ibs-and/


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