Understanding FODMAPs and How They Relate to Crisps
FODMAPs are a group of carbohydrates that can cause digestive distress in people with Irritable Bowel Syndrome (IBS). The Low FODMAP Diet, developed by Monash University, involves limiting certain foods containing these fermentable carbs to help manage symptoms. While the base ingredients of many crisps are often low in FODMAPs, it is the added flavourings and processing that typically cause issues. Pure potato, oil, and salt, in moderate serving sizes, are generally considered low FODMAP. However, the vast majority of crisps on supermarket shelves contain a range of flavourings and additives that are high in FODMAPs and should be avoided during the elimination phase of the diet.
High FODMAP ingredients to watch out for
When choosing crisps, it is vital to read the ingredient list carefully. Many flavourings contain concentrated sources of FODMAPs that can be potent triggers for sensitive individuals. The most common high FODMAP ingredients found in crisps include:
- Onion powder: A concentrated source of fructans, often used in large quantities for flavour.
- Garlic powder: Another significant source of fructans, widely used in savoury snacks.
- Lactose: Found in many dairy-based flavourings, such as sour cream and cheese powders.
- Molasses: A high FODMAP ingredient used as a sweetener or flavouring in some barbecue or sweet chilli flavour profiles.
- Wheat starch: Some crisps use wheat starch, a source of fructans, though products explicitly labelled gluten-free may be a safer bet.
The importance of portion size
Even with certified low FODMAP crisps, portion size is crucial. Large quantities of some low FODMAP ingredients, like certain types of potato, can still become high FODMAP. In addition, many crisps are high in fat and salt, which can independently aggravate IBS symptoms. Sticking to the recommended serving size is essential for managing your symptoms effectively.
Are 'The Good Crisp Company' crisps low in FODMAP?
The Good Crisp Company is a brand that has become known for its dietary-friendly snacks. Their Classic Original Potato Crisps, along with several other flavours, are certified low FODMAP by FODMAP Friendly. This certification provides assurance that the product has been tested and meets the strict guidelines for a low FODMAP diet. The certified flavours often use simple, low FODMAP ingredients like dried potato, palm oil, tapioca starch, and a simple blend of salt and spices. This makes them a suitable option for those seeking a safe crisp alternative.
Which types of crisps should you choose?
When navigating the crisp aisle, the general rule is to stick to the simplest options. Plain, ready-salted potato crisps made from potato, oil, and salt are often the safest bet, though you should always check the label to ensure no hidden FODMAP ingredients have been added. For something a little more adventurous, brands like The Good Crisp Company offer certified flavoured options that eliminate the guesswork. Alternatively, making homemade vegetable crisps from low FODMAP vegetables like potatoes or parsnips can provide a safe and satisfying crunchy snack.
Comparison of crisp types
| Feature | Plain Potato Crisps | Flavoured Potato Crisps | The Good Crisp Company | Homemade Low FODMAP Crisps |
|---|---|---|---|---|
| FODMAP Content | Typically low if only potato, oil, salt | Often high due to flavourings | Certified low FODMAP | Easily controlled; low FODMAP |
| Hidden FODMAPs | Possible, check for maltodextrin | Likely, includes garlic/onion powders | Unlikely, certification verified | Non-existent if made with safe ingredients |
| Ease of Access | Widely available | Widely available | Speciality stores or online | Requires preparation at home |
| Control | Moderate (ingredient check required) | Low (hidden ingredients common) | High (certified) | Complete (full ingredient control) |
The Verdict: Are good crisps low in FODMAP?
The search for low FODMAP crisps doesn't have to end in disappointment. While many popular flavoured varieties are high in FODMAPs, suitable options are available with careful label reading. Look for products with simple ingredients, like plain potato, salt, and oil, or choose brands that are explicitly certified as low FODMAP. The Good Crisp Company is a prime example of a brand that has gone the extra mile to provide a delicious and safe snack for individuals managing IBS and following a low FODMAP diet. By understanding which ingredients to avoid and being mindful of portion sizes, you can continue to enjoy a crunchy, satisfying snack without triggering uncomfortable symptoms.
How to shop for low FODMAP crisps successfully
- Read the ingredient list first: Always check for common high FODMAP ingredients like onion powder, garlic powder, and dairy derivatives. These are often listed clearly.
- Look for certification logos: The FODMAP Friendly and Monash University low FODMAP logos are the gold standard for verifying a product's suitability.
- Choose plain, ready-salted options: When in doubt, the simplest ingredient list is the safest.
- Consider homemade: If you can't find a safe store-bought option, homemade crisps from low FODMAP vegetables like potatoes or parsnips are a reliable alternative.
- Check for added oils: Be aware that some vegetable crisps, despite being made from low FODMAP vegetables, can be high in fat and should be consumed in moderation.
To ensure your snack choices are always safe, remember that a certified product, like those from The Good Crisp Company, removes all the guesswork. For further information and a comprehensive list of tested foods, consult the Monash University Low FODMAP Diet app, a reliable and authoritative source for those managing IBS and following the low FODMAP diet.
