The 8 Best New Low-FODMAP Foods on the Market
For nearly two-thirds of Americans facing some form of gastrointestinal issue, certain foods can be a pain in the gut. For years, those of us who’ve suffered from irritable bowel syndrome, small intestinal bacterial overgrowth, celiac disease, and other GI ailments have had to resort to restrictive bland diets to avoid the discomfort.
A low-FODMAP diet has been shown to reduce GI symptoms like cramping, bloating, and diarrhea. However, because it’s designed to be a temporary elimination diet, low-FODMAP eating can be highly restrictive. The idea is to eliminate specific short-chain carbohydrates (fermentable oligo-, di- and monosaccharides, and polyols, a.k.a. FODMAPs), which can cause irritation. The list of foods rich in FODMAPs is long and covers a wide range of foods that are both delicious and culturally important, including wheat, watermelon, mangoes, asparagus, red peppers, garlic, onions, and dozens of others. Learning to live without them can be pretty tough.
Luckily, there are many low-FODMAP foods, too, if you know where to look. As this approach gains popularity as a way to potentially provide some IBS relief, low-FODMAP snacks are gaining momentum, too. Like gluten-free foods before it, the low-FODMAP category has gone from glum to glam, with new brands focused on gut health, and some old ones joining the movement.
Here are some of our favorite new low-FODMAP foods that’ll leave your gut feeling as satisfied as your tastebuds.
Wheat and grain are some of the biggest triggers for IBS and gut issues. Unfortunately, they’re also the go-to ingredients in the snack aisle. Lil Bucks is changing that. Launched in 2018, Lil Bucks uses sprouted buckwheat instead of wheat and grain for its granola clusters. Because buckwheat is a fruit seed, it doesn’t have the same properties as wheat and grain, making it a less-likely culprit for GI symptoms. Grain-free and gluten-free, Lil Bucks Clusterbucks Granola is a great way to add extra flavor to the occasional bowl of oatmeal or dairy-free yogurt without the effects of gluten. Or, just eat them by the handful on their own as a healthy snack.
BelliWelli might just be the best thing for IBS since the low-FODMAP diet was discovered. Since its launch, BelliWelli has driven massive awareness to gut health with cheeky ads and messaging like “Hot Girls Have IBS.” Inspired by her own gut issues and IBS, founder Katie Wilson launched BelliWelli in 2021, bringing the first gluten-free, dairy-free, vegan, and certified low-FODMAP snack bars to market. Even better, the bars feature probiotics, which studies show are an important part of optimal gut health. Featuring a variety of fun flavors, including Lemon, Cinnamon Swirl, and Birthday Cake, BelliWell bars deliver taste and convenience to the low FODMAP life — with none of the discomfort.
Pasta lovers, rejoice: earlier this year, artisanal gluten-free pasta maker Charlie’s Table began offering family-size packages, each containing two 2.5-pound pasta selections (5 pounds total) of their crafted gluten-free pasta. With a taste and texture that rivals traditional flour-based pasta, these new family packs make a great addition to your cooking repertoire. And since they don’t have gluten, you can enjoy them as part of a low-FODMAP lineup.
If you’re looking for a tasty companion to your pasta, look no further than this new marinara from Carbone Fine Foods. Created by Chefs Mario Carbone and Rich Torrisi specifically for those who follow a low-FODMAP diet, Carbone’s Marinara Delicato is made without onions and garlic — both of which contain fructans (oligosaccharides) that can cause irritation. The new sauce was launched this past June, and while it’s missing two classic ingredients, you’d never know it. The tasty sauce features imported Italian tomatoes, fresh basil, olive oil, carrots, sea salt, celery, and oregano, making it a delectably rich addition to pasta, chicken parm, and more.
Bare Snacks has been around the block for a while, but the brand is a newcomer to the world of low-FODMAP. In 2021, Bare Snacks was accepted into the Monash program, the preeminent source on all things FODMAP, with its Strawberry Banana and Toasted Coconut varieties making the low-FODMAP cut. Transforming fruit ingredients into crispy snacks, these crunchy bites are also packed with fiber — an important addition to a low-FODMAP and gluten-free diet. And with no added oil or preservatives, they’re a healthy option for enjoying anytime.
Fody Foods launched in 2016 and was one of the first brands to embrace FODMAP education. The entire Fody line-up is dedicated to gut-friendly foods and includes vegan pasta sauces, salad dressings, seasonings, condiments, and snack bars made without irritating FODMAPS, making the brand a great go-to for pantry staples. One of their newest products makes our list in the snack category: Low FODMAP Salsa Verde. This salsa makes for a fresh and delicious addition to any snack lineup or summer barbecue.
7. Pop Bitties
Launched in 2020 from the creators of Stacy’s Pita Chips, Pop Bitties are a new addition to the low-FODMAP nice list, featuring sweet potato as the star ingredient alongside puffed ancient grains. Naturally gluten-free and vegan, these snackable bites feature other gut-friendly ingredients like chia and brown rice with flavor toppers like maple and sea salt. Pair with tahini or another low-FODMAP dip for a perfect anytime snack.
Like Bare Snacks, this brand has been around a while, but they are new to low-FODMAP. SunChips Original Whole Grain Snack Chips were accepted into the Monash FODMAP certified program last May, which is great news for those with sensitive bellies who enjoy a salty crunch. While the chips do have wheat — typically a no-go on a FODMAP diet — the portion size makes all the difference.
According to gut and nutritional expert Kate Scarlata, MPH, RDN, as long as you’re paying attention to what’s in your food, you can stay below the threshold. “FODMAPs in foods are portion driven,” says Scarlata. “When a food has a high FODMAP ingredient such as wheat, it may still be low enough in the product to meet the FODMAP cut-off in a specific portion size, such as Sun Chips in a 28g portion (about 16 chips).”
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