Understanding FODMAPs and the Low FODMAP Diet
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that are poorly absorbed by the small intestine in some individuals. When these carbohydrates reach the large intestine, they are fermented by gut bacteria, which can lead to common IBS symptoms such as gas, bloating, and abdominal pain.
A low FODMAP diet is an elimination and reintroduction process designed to identify specific trigger foods. It is a proven therapeutic approach for managing IBS symptoms, but it requires careful attention to food labels and ingredients. Snacks, in particular, can be tricky, as many pre-packaged foods contain hidden high-FODMAP ingredients.
Are Made Good Granola Bars Low FODMAP? The Ingredient Breakdown
Despite being a popular choice for those seeking gluten-free and allergy-friendly products, Made Good granola bars are not considered low FODMAP. The core reason lies in a key ingredient present in several of their products: inulin.
For example, the ingredients for the Chocolate Chip Granola Bars include: Pure Gluten Free Oats, Agave Syrup, Chocolate Chips, Brown Rice Syrup, Sunflower Oil, Invert Cane Syrup, Brown Rice Crisps, Agave Inulin, Molasses, Vegetable Extracts, Vanilla Flavor, Agar.
Inulin is a type of fructan, which is an oligosaccharide. It is a high FODMAP ingredient and a significant trigger for those with IBS. Although it serves as a source of fiber, its fermentable nature makes it problematic for sensitive guts. Furthermore, some varieties, like the Mixed Berry Granola Bars, include ingredients like dried cranberries with apple juice concentrate, which can also be high in FODMAPs.
Potential High-FODMAP Ingredients in Made Good Products
- Agave Inulin: The most common high-FODMAP ingredient found in Made Good bars, added as a prebiotic fiber.
- Agave Syrup: A sweetener that, in larger quantities, can be high in fructose and thus a high-FODMAP trigger.
- Fruit Juice Concentrates: Used to sweeten dried fruit, these can contain high levels of fructose or other fermentable sugars, depending on the source.
Navigating Snack Options on a Low FODMAP Diet
For those following a low FODMAP diet, certification is your best friend. Products with a Monash University Low FODMAP Certified™ or FODMAP Friendly certification have been rigorously tested to ensure they are safe within a specified serving size. These certifications eliminate the guesswork and ingredient scrutiny required for each product.
Here is a list of trusted low FODMAP snack categories:
- Certified Brands: Look for brands like Fody Foods and some GoMacro MacroBars, which offer certified low FODMAP options.
- Safe Grains: Consider rice cakes, popcorn, or certified low FODMAP oat-based products.
- Specific Nuts and Seeds: Enjoy pecans, walnuts, peanuts, pumpkin seeds, and sunflower seeds within recommended serving sizes.
- Certain Fruits: Opt for firm bananas, strawberries, blueberries, or oranges.
- Dairy Alternatives: Choose lactose-free yogurt or hard cheeses.
Comparison: Made Good Bars vs. Low FODMAP Certified Bars
| Feature | Made Good Granola Bars | Low FODMAP Certified Bars (e.g., GoMacro) |
|---|---|---|
| FODMAP Status | Not Low FODMAP | Monash Certified Low FODMAP |
| Key High-FODMAP Ingredients | Agave Inulin, Agave Syrup, Molasses, some fruit concentrates | None present above tested limits |
| Allergen-Friendly | Yes (Free from 8 common allergens) | Yes (Most are vegan, gluten-free) |
| Certification | Gluten-Free, Organic, Allergen-Friendly | Monash Low FODMAP Certified™, Organic, Vegan |
| Best For | Those seeking organic, gluten-free, and allergen-free snacks but not strictly following a low FODMAP diet. | Individuals with IBS or a sensitive gut who need tested and safe low FODMAP snacks. |
How to Find a Low FODMAP Granola Bar
Finding a safe granola bar requires careful shopping and label reading. Here's a systematic approach:
- Look for the Official Seal: The most reliable method is to seek out products that display the Monash University Low FODMAP Certified™ or FODMAP Friendly logos on their packaging. This instantly confirms that the product has been tested and approved.
- Read the Ingredient List: If a product is not certified, you must check the ingredient list yourself. Scrutinize for common high-FODMAP offenders:
- Oligosaccharides: Inulin, fructans, galacto-oligosaccharides (GOS) from legumes.
- Disaccharides: Lactose (in dairy), if you are intolerant.
- Monosaccharides: Excess fructose (agave, honey, high-fructose corn syrup, many fruit juice concentrates).
- Polyols: Sorbitol, mannitol, xylitol, maltitol (often found in diet products and chewing gum).
- Use a FODMAP App: The Monash University FODMAP app is an invaluable tool that provides up-to-date information on the FODMAP content of thousands of foods and certified products. Other apps, like Fig, can also help analyze ingredients.
- Explore Dedicated Retailers: Online stores like FodShop specialize in low FODMAP foods and can help you discover new certified snacks.
DIY Low FODMAP Granola Bars
For those who prefer a personalized and cost-effective approach, making your own low FODMAP granola bars is an excellent option. This allows you complete control over the ingredients. Here's a list of low-FODMAP ingredients to get you started:
- Base: Gluten-free rolled oats, rice flakes, or a combination.
- Binder: Pure maple syrup (moderate servings) or a small amount of glucose syrup.
- Fat: Peanut butter (2 tbsp serving), almond butter (1 tbsp serving), or coconut oil.
- Mix-ins: Safe nuts and seeds (pecans, peanuts, pumpkin seeds), low FODMAP dried fruits (cranberries in moderation, firm banana), dark chocolate chips, or chia seeds.
- Flavor: A splash of vanilla extract and a sprinkle of cinnamon.
A simple recipe can be found on many low FODMAP specific websites, where you can mix the ingredients, press them into a baking dish, and refrigerate.
Conclusion: Making Informed Choices
For individuals with IBS, snacking requires careful attention to detail. While Made Good granola bars are celebrated for being organic and free of common allergens, they contain high-FODMAP ingredients like inulin and are not a safe choice for those on a low FODMAP diet. Making an informed decision means going beyond general health claims and understanding specific ingredients. Prioritizing certified low FODMAP products or crafting your own snacks is the most reliable way to maintain your dietary plan and manage digestive symptoms effectively. This approach ensures you can enjoy a convenient snack without compromising your health goals.
