The Short Answer: Why Made Good Cookies Are Not Low FODMAP
While the Made Good brand prides itself on creating allergen-free snacks, including gluten-free and nut-free options, their chocolate chip cookies are typically not considered low FODMAP. The primary reason is the inclusion of chicory root fiber, also known as inulin, which is a known high FODMAP ingredient. Many consumers on a low FODMAP diet turn to gluten-free options, mistakenly believing they are automatically safe. This is a common pitfall, as many gluten-free products, like Made Good cookies, contain other high FODMAP ingredients that can trigger digestive symptoms in sensitive individuals.
The Main High FODMAP Culprit: Chicory Root Fiber
Chicory root fiber (inulin) is a prebiotic fiber frequently used in processed foods to boost fiber content, improve texture, and act as a natural sweetener. For those with IBS or other digestive sensitivities, however, this ingredient is problematic. It belongs to the fructan group of FODMAPs and is not well-absorbed in the small intestine. It ferments rapidly in the colon, which can lead to uncomfortable gas, bloating, and other IBS-related symptoms. It is important to note that Monash University, the leading authority on the low FODMAP diet, lists fructans as a trigger food, making any product containing a significant amount of chicory root fiber a high FODMAP item.
Understanding FODMAPs in Chocolate Chip Cookie Ingredients
To better understand why Made Good cookies are not safe for a low FODMAP diet, it's helpful to review the FODMAP status of common cookie ingredients. This can also guide you in making your own compliant treats at home.
Flour
While Made Good cookies are gluten-free, the flours used still matter. Traditional wheat flour is a high FODMAP ingredient due to fructans. Low FODMAP recipes often use gluten-free blends based on rice, maize, and potato starch. Oat flour, another possible ingredient in gluten-free products, is only low FODMAP in limited quantities, as determined by Monash University. Products using ground oats must adhere to strict serving sizes to remain low FODMAP.
Sweeteners
Many conventional cookies use high FODMAP sweeteners like honey or high-fructose corn syrup. Low FODMAP alternatives include maple syrup, rice malt syrup, or plain table sugar, which is low FODMAP. It's crucial to check labels for any other high FODMAP sweeteners, including certain sugar alcohols (e.g., sorbitol, mannitol).
Chocolate
The FODMAP status of chocolate depends on the type and serving size. Dark chocolate is generally low FODMAP in moderate portions (around 30g), while milk and white chocolate have lactose limits. For a low FODMAP diet, using plain dark chocolate chips is the safest choice.
Comparison Table: Made Good vs. Homemade Low FODMAP Cookies
| Feature | Made Good Chocolate Chip Cookies | Homemade Low FODMAP Cookies |
|---|---|---|
| Allergen Status | Free from common allergens (gluten, nuts, etc.) | Varies based on ingredients; can be made allergen-free |
| FODMAP Status | NOT Low FODMAP | IS Low FODMAP when made with compliant ingredients |
| High FODMAP Culprit | Chicory root fiber (inulin), other vegetable extracts | None, if using low FODMAP ingredients |
| Flour | Gluten-free blend (often containing oat flour) | Low FODMAP gluten-free blend (e.g., rice, cornstarch) |
| Sweeteners | Often uses sugar, but potential for high FODMAP fruit concentrates | Table sugar, brown sugar, maple syrup |
| Chocolate | Contains chocolate chips | Dark chocolate chips (moderate serving size) |
| Dietary Control | None; pre-packaged and fixed formulation | Full control over every ingredient |
How to Make Your Own Low FODMAP Chocolate Chip Cookies
Making your own low FODMAP chocolate chip cookies is a simple and rewarding process. It guarantees control over all ingredients, ensuring no hidden FODMAPs cause digestive issues. The process is similar to a conventional recipe, just with ingredient swaps.
Simple Low FODMAP Cookie Tips:
- Choose the right flour: Use a certified low FODMAP gluten-free flour blend, like Bob's Red Mill 1-to-1 Gluten-Free Baking Flour. Be mindful of oat flour, which is low FODMAP only in limited portions.
- Select safe sweeteners: Stick with table sugar, brown sugar, or maple syrup. Avoid honey and high-fructose corn syrup.
- Use low FODMAP chocolate: Opt for dark chocolate chips, as they have a higher tolerance for FODMAPs than milk or white chocolate.
- Ensure low FODMAP fats: Use butter or plant-based alternatives like vegetable shortening that are free of high FODMAP additives.
- Follow a tested recipe: Several websites, like FODMAP Everyday and Fun Without FODMAPs, offer delicious and tested recipes to ensure a great result.
Conclusion: Satisfying Your Cookie Craving Safely
For those on a low FODMAP diet, the popular Made Good brand of chocolate chip cookies is not a safe choice due to the presence of high FODMAP ingredients, most notably chicory root fiber. While the product is a good option for those with other allergies, it's a reminder that gluten-free and allergen-free do not automatically equate to low FODMAP. The best way to safely enjoy delicious chocolate chip cookies is to bake them yourself, controlling every ingredient to prevent an unwanted digestive reaction. By using low FODMAP-certified ingredients and tested recipes, you can create a safe and satisfying treat from scratch. For more information on food triggers and how to identify them, consult the definitive source on the topic, Monash University's FODMAP resources.
Visit the official Monash University FODMAP website for comprehensive dietary information.
