COBS is excited to announce our new range of tummy-friendly, fresh baked LowFOD™ loaves and buns! Our LowFOD™ range is easier to digest, and easier to love. These loaves and buns are low in FODMAPs, making them perfect for anyone following the low FODMAP diet. Our friend and Registered Dietitian, Stephanie Dang, RD, tells us more about what the low FODMAP diet is and who might benefit from following it. Read on below to hear what Stephanie has to say.
The Low FODMAP Diet
The low FODMAP diet has been getting a lot of attention these days, but don’t worry - it’s not just another fad diet! The low FODMAP diet was created by Monash University and has been shown to reduce gastrointestinal symptoms in people with irritable bowel syndrome (IBS). IBS can cause a variety of symptoms that affect quality of life, including bloating, abdominal pain, diarrhea, and constipation. The low FODMAP diet involves a phase of eliminating high FODMAP foods followed by a reintroduction phase so IBS sufferers can identify any potential dietary triggers for their symptoms. Because IBS is so individualized (everyone’s symptoms are different!), the low FODMAP diet is also highly individualized. It can get pretty confusing, so before starting the low FODMAP diet, seek advice from a Registered Dietitian or physician who specializes in digestive health.What are FODMAPS?
FODMAPs stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Now the real question is, what do those mean?! FODMAPS are types of carbohydrates that are found in a variety of different foods and they are highly fermentable when digested. This fermentation process is a normal, healthy part of digestion. However, someone with IBS can experience unpleasant symptoms as a result of the fermentation process, including bloating, abdominal pain, gas, diarrhea, and/or constipation.Examples of Low and High FODMAP Foods
FODMAP containing foods are grouped into different categories. And remember, portion sizes matter! A food can be low-FODMAP with a small serving size, but be high-FODMAP with a larger portion. Here are some examples of low and high FODMAP foods. Oligosaccharides: Fructans & Galactans- High: Wheat, barley, rye, onions, garlic, ripe bananas, dates, beans, cashews, dates
- Low: Blueberries, cantaloupe, grapes, lemons, pineapple, almonds
- High: cow, sheep, and goat milk, yogurt, ice cream
- Low: lactose free milks, coconut milk, most cheeses, lactose free yogurt
- High: apples, cherries, watermelon, honey, high fructose corn syrup
- Low: strawberries, honeydew, spinach, potatoes, oranges
- High: sugar alcohols, sugar free gum, cauliflower, apricots, apricots
- Low: maple syrup, white & brown sugar, pineapple, raspberries