Decoding the Ingredients in MadeGood Bars
MadeGood is known for its organic, allergen-free, and nutrient-packed snacks, which makes them a popular choice for many health-conscious consumers. However, for those managing Irritable Bowel Syndrome (IBS) through a low FODMAP diet, the suitability of these bars is not straightforward. The key to determining if a product is low FODMAP lies in a detailed analysis of its ingredients, as recommended by Monash University, the creators of the diet.
Many MadeGood products, including their granola bars and minis, contain ingredients that are considered high in FODMAPs, particularly in the serving sizes typically consumed. Let's look at the common culprits:
- Agave Inulin (or Chicory Root Fiber): This ingredient is a prebiotic fiber and a significant source of fructans, a type of FODMAP that can cause digestive distress in sensitive individuals. Because inulin is often added to increase fiber content, it can be a major trigger for IBS symptoms. It is frequently listed in MadeGood bar ingredient lists.
- Agave Syrup: While agave syrup can be low FODMAP in very small quantities, it is primarily made of fructose. The concentration of agave syrup used in granola bars often exceeds the small, safe serving size, making it a potential trigger for those with fructose intolerance.
- Brown Rice Syrup: This sweetener is often a blend of glucose and maltose. While glucose is well-tolerated, maltose can be broken down into glucose and is generally fine. The potential issue, however, can stem from the processing and the source, and some individuals may react. Its quantity in the bars, combined with other potential FODMAPs, is the main concern.
- Dried Fruit: Many varieties of MadeGood bars, such as the Mixed Berry, contain dried fruits like cranberries and raisins. Dried fruits are often high in concentrated fructans and fructose and are typically restricted on the low FODMAP diet.
- Vegetable Extracts: MadeGood's signature inclusion of vegetable extracts (spinach, broccoli, carrots, tomatoes, beets, shiitake mushrooms) is for nutrient content, not for flavor. However, some of these vegetables can be high FODMAP depending on the amount and processing. For instance, concentrated beet powder can be high in fructans and high FODMAP mushrooms like shiitake are also an issue. The total concentration in a bar could add up to a symptom-triggering dose.
The Allergic vs. FODMAP Distinction
It's important not to confuse being allergy-friendly with being low FODMAP. MadeGood products are celebrated for being free from the top common allergens, including peanuts, tree nuts, dairy, and soy. This makes them an excellent choice for individuals with allergies. However, the ingredients that make a product allergen-safe (like agave nectar and inulin) are often the same ones that can be high in fermentable carbohydrates. A product can be 100% allergen-free but 100% high FODMAP. This is why a simple label check is not enough for the low FODMAP diet, and a full ingredient analysis is necessary.
Comparing MadeGood and Low FODMAP Snacks
| Feature | MadeGood Granola Bars | DIY Low FODMAP Granola Bars | Certified Low FODMAP Snacks (e.g., Fody) |
|---|---|---|---|
| FODMAP Status | Most varieties are high FODMAP due to inulin, agave, and dried fruit. | Easily low FODMAP by using safe ingredients and monitoring portion sizes. | Certified low FODMAP by Monash University, with strict ingredient rules. |
| :--- | :--- | :--- | :--- |
| Common Allergens | Free from the top allergens (nuts, dairy, soy, gluten). | Can be customized to be allergen-free using safe substitutes. | Often free from common allergens but always check individual product labels. |
| Primary Sweeteners | Agave syrup, brown rice syrup, invert cane syrup, agave inulin. | Maple syrup, brown rice syrup (portion-controlled), table sugar. | Tested and portion-controlled sweeteners like maple syrup. |
| Added Nutrients | Contains vegetable extracts for added vitamins. | Can be added via other low FODMAP sources like nuts, seeds, and fruits. | Ingredients are chosen to be naturally low FODMAP; no added vegetables. |
| Ingredient Control | Fixed recipe with potential FODMAP triggers. | Full control over every single ingredient and quantity. | Guaranteed to be free of high FODMAP ingredients based on Monash testing. |
Making Smart Snacking Choices on a Low FODMAP Diet
Since most MadeGood bars are not suitable, exploring alternatives is the best path forward. Homemade snacks offer the most control, allowing you to carefully select every ingredient. For example, creating your own granola bars with low FODMAP-certified rolled oats, maple syrup, and FODMAP-safe nuts and seeds is a reliable option.
For those who prefer the convenience of store-bought options, it is essential to be vigilant. Look for brands that are explicitly certified low FODMAP by organizations like Monash University or FODMAP Friendly. Many companies, such as Fody Foods, specialize in producing low FODMAP products, including snack bars and treats. Even with certified products, adhering to the recommended serving sizes is critical, as some foods can become high FODMAP in larger portions.
When reading labels, be on the lookout for common high-FODMAP ingredients. In addition to the ones found in MadeGood, this includes wheat (unless certified gluten-free), honey, high-fructose corn syrup, sorbitol, xylitol, and other sugar alcohols. Using a tool like the Monash University FODMAP App is the most reliable way to check ingredient suitability and serving sizes.
Finally, the low FODMAP diet is not meant to be permanent. After an elimination phase, individuals reintroduce foods to determine their specific triggers. Some might find they can tolerate small amounts of certain ingredients found in MadeGood bars, but this should only be done with careful, phased reintroduction and monitoring. Until then, it is safest to assume that MadeGood bars, while great for many, are not a safe choice for those in the elimination phase of the low FODMAP diet.
Conclusion
While MadeGood bars are a commendable product for their allergen-free and organic status, they are not suitable for a strict low FODMAP diet due to high FODMAP ingredients like agave inulin, brown rice syrup, and concentrated vegetable powders. Individuals with IBS seeking a safe snack should avoid most MadeGood varieties and instead opt for homemade bars with low FODMAP ingredients or choose products that are explicitly Monash University certified. Always prioritize a full ingredient analysis over marketing claims like 'healthy' or 'allergen-free,' as these do not equate to low FODMAP compliance. Navigating the low FODMAP diet requires vigilance, but with careful planning, delicious and safe snacking is entirely possible.
