Schär Favourites Officially Certified as Low FODMAP
Celiac disease is one of the most common medical reasons to make the switch to a gluten free diet, though gluten sensitivity and intolerance are fairly common as well. By removing food triggers, you can expect your digestive system to calm down and your symptoms to resolve.
For individuals suffering from irritable bowel syndrome (IBS), removing gluten from their diet may not be enough. Many of these individuals have trouble digesting a group of foods called FODMAPs. Wheat and rye, both gluten-containing grains, are included in the list of FODMAPs but so are gluten free foods like legumes, onions, and dairy products.
If you’re looking for gluten free versions of your favourite convenience foods, Schär is a brand you can trust. If you also happen to be following a low FODMAP diet, you’ll be glad to know that a number of Schär’s products have been certified as low FODMAP.
What Are FODMAPs, Anyway?
The term FODMAP stands for fermentable oligo-, di-, mono-saccharides and polyols. In more simple terms, foods described as FODMAPs are high in fermentable carbohydrates. Carbs that belong to this food group are notorious for causing digestive issues like gas, bloating, and stomach pain.
The trouble with FODMAPs is that they can be found in just about every food group, most notably in foods that contain lactose and fructose. Sensitivity to these foods differs from one individual to another, but they are thought to be a key contributor to IBS. When you consume FODMAPs, they are fermented in the digestive tract and used as fuel by bacteria in a process that produces hydrogen gas as a byproduct. This is what leads to digestive symptoms like gas, bloating, and stomach distention.
Here is a quick list of foods containing the four different types of FODMAPs:
- Oligosaccharides – Wheat, rye, legumes, and certain fruits and vegetables (like onions).
- Disaccharides – Milk, yogurt, soft cheese, and other foods containing lactose.
- Monosaccharides – High-fructose foods such as some fruits (like figs and mango) and some sweeteners (like honey and agave nectar).
- Polyols – Certain fruits (like blackberries and lychee) and low-calorie, sugar-free sweeteners.
Many people have trouble digesting FODMAPs, but the resulting digestive issues are more significant for some, as is the case with people suffering from IBS. For about ¾ of IBS sufferers, symptoms improve after switching to a low FODMAP diet. Only about ¼ of IBS sufferers need to seek alternative therapies.
The Benefits of a Low FODMAP Diet
A low FODMAP diet is exactly what it sounds like – a diet that restricts the intake of high-FODMAP foods. For people suffering from IBS, removing FODMAPs from the diet often results in significant improvement of symptoms.
Some of the benefits of a low FODMAP diet include:
- Reduced digestive symptoms including bloating, gas, stomach pain, and reflux.
- Improved quality of life related to reduced digestive symptoms and improved energy levels.
- More regular digestion – relief from diarrhea and/or constipation.
- Relief from stress, anxiety, and depression linked to low quality of life and digestive symptoms.
Occasional digestive upset can be troubling, but unless you have experienced serious digestive issues for an extended period of time, you may not understand the severity of IBS. If you have trouble with your digestion, talk to your doctor about your symptoms and consider completing a food trial to see whether the low FODMAP diet might be right for you. Before you start your food trial, take the time to familiarize yourself with the best low FODMAP foods.
Here is a list of some of the best foods to include in a low FODMAP diet:
- Meat, poultry, fish, and eggs
- All fats and oils
- Most nuts and seeds (except pistachios)
- Most herbs and spices
- Low-fructose fruits (bananas, kiwi, and most melon, berries, and citrus)
- Natural sweeteners (like maple syrup, molasses, and stevia)
- Lactose-free dairy products
- Hard cheeses and aged soft cheeses (like brie and camembert)
- Leafy green vegetables and root vegetables
- Gluten-free grains (like corn, oats, rice, sorghum, quinoa, and tapioca)
- Uncarbonated beverages (like tea, water, and coffee)
Many of the best low FODMAP foods are natural and unprocessed, but sometimes you just want something you don’t have to prepare yourself. If you’re looking for low FODMAP convenience foods, you’ll be glad to know that Schär offers a number of low FODMAP certified foods including breads, rolls, breadsticks, and pizza bases.
Schär began testing the product range under the Monash Certification Program to help those following the low FODMAP diet shop confidently. Other brands that have joined the ranks with Schär as a low FODMAP brand include Kellogg’s, Vegemite, Baker’s Delight, and Freedom Foods Group Limited.
Schär’s Certified Low FODMAP Foods
Well known for our gluten free products, Schär has also been working on developing products that meet the requirements for low FODMAP certification. These products carry the “low FODMAP” label on the package and can be found anywhere you buy Schär gluten free foods.
The following Schär products have just gained official low FODMAP certification:
Learn more about the Low FODMAP diet and Monash University here.