Understanding the Low FODMAP Diet
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed by the small intestine and may cause digestive distress, including gas, bloating, and abdominal pain, particularly in individuals with Irritable Bowel Syndrome (IBS). A low FODMAP diet is a temporary elimination and reintroduction plan designed to help identify which of these carbohydrates trigger symptoms. This specialized diet is best undertaken with the guidance of a healthcare professional or registered dietitian. To assist consumers, Monash University, the institution that developed the diet, runs a product certification program for foods confirmed to be low FODMAP.
Deconstructing the Ingredients of Simple Mills Double Chocolate Cookies
To determine if Simple Mills Double Chocolate Cookies are low FODMAP, we must analyze the key ingredients listed on the product packaging. A common ingredient list for their Crunchy Double Chocolate Cookies includes:
- Nut & Seed Flour Blend (Almonds, Flaxseeds)
- Chocolate Chips (Cane Sugar, Unsweetened Chocolate, Cocoa Butter)
- Tapioca Starch
- Organic Coconut Sugar
- Organic Palm Shortening
- Arrowroot
- Dutch Cocoa Powder
- Baking Soda
- Sea Salt
- Cream of Tartar
- Vanilla Extract
- Rosemary Extract
While some of these ingredients, such as tapioca starch and Dutch cocoa powder, are generally considered low FODMAP in appropriate serving sizes, others present significant FODMAP challenges.
The Problematic Ingredients
Almond Flour
The nut and seed flour blend is the primary concern. Almond flour, the first ingredient, is only considered low FODMAP in very small portions, specifically 1/4 cup (24g) or less. In larger servings, it becomes high FODMAP due to its galacto-oligosaccharides (GOS) content. Since almond flour is the base of these cookies, it's highly likely that even a single serving contains an amount exceeding the low FODMAP threshold.
Coconut Sugar
Another potential source of FODMAPs is organic coconut sugar. According to Monash University, coconut sugar is low FODMAP only in small servings of one teaspoon (3g). In larger servings of three teaspoons (9g), it becomes high FODMAP for fructans. Given that coconut sugar is used as a primary sweetener, the quantity in these cookies is likely to be high enough to cause digestive issues.
Chocolate Chips
The chocolate chips themselves contain cane sugar, a low FODMAP sweetener. Dark chocolate is also generally low FODMAP in moderate amounts (30g). However, the combination of other ingredients and the cumulative effect of various FODMAPs is what ultimately makes the cookies problematic.
The Verdict: Are Simple Mills Double Chocolate Cookies Low FODMAP?
Based on a thorough ingredient analysis, Simple Mills Double Chocolate Cookies are not considered low FODMAP and are not suitable for the elimination phase of the diet. The high concentration of almond flour and the presence of coconut sugar in amounts that likely exceed low FODMAP thresholds make this product a significant risk for those with IBS. The company does not market or certify its products as low FODMAP with Monash University, which is the gold standard for FODMAP testing. For individuals with a diagnosed intolerance, consuming these cookies could trigger symptoms.
Low FODMAP Cookie Alternatives
If you're seeking a safe cookie option, consider the following:
- Monash Certified Products: Look for products with the official Monash University Low FODMAP certification stamp. These have been laboratory-tested to ensure they meet the criteria.
- Brands like Fodilicious: Companies like Fodilicious specialize in allergen-free, gut-friendly products and have low FODMAP certified options, such as their Cocoa Crunch Cookie Buttons.
- Homemade Cookies: Baking your own cookies allows for complete control over the ingredients and portion sizes. Use low FODMAP flour alternatives like sorghum or rice flour, and moderate low FODMAP sweeteners.
- Recipe Apps: Utilize low FODMAP recipe apps, such as Monash's own, which feature tested and approved recipes for various baked goods.
Comparison Table: Simple Mills Cookies vs. Low FODMAP Alternatives
| Feature | Simple Mills Double Chocolate Cookies | Certified Low FODMAP Cookie (e.g., Fodilicious) |
|---|---|---|
| FODMAP Status | Not Low FODMAP; Contains multiple high-FODMAP ingredients above safe serving sizes. | Certified Low FODMAP; Tested and verified to be safe for the elimination phase. |
| Key Ingredients | Almond Flour (high FODMAP in likely quantity), Coconut Sugar (high FODMAP in likely quantity), Flaxseeds. | Rice Flour, Sorghum Flour, Maple Syrup, or other verified low FODMAP ingredients. |
| Primary Sweetener | Organic Coconut Sugar (high fructan in larger quantities). | Safe sweeteners like cane sugar, maple syrup, or glucose. |
| Certification | No official low FODMAP certification. | Bears the official Monash or FODMAP Friendly certification logo. |
| Portion Size | Unsafe; single serving likely exceeds FODMAP thresholds. | Safe; serving sizes are based on tested low FODMAP amounts. |
Conclusion
In summary, while Simple Mills Double Chocolate Cookies are made with wholesome ingredients, they are not a suitable snack for those adhering to a low FODMAP diet. The main culprits are the high concentrations of almond flour and coconut sugar, which contain FODMAPs that can trigger digestive symptoms. Instead of taking a risk, individuals on this diet should seek out products with official low FODMAP certification or explore delicious, gut-friendly recipes to make their own. Always consult with a dietitian to navigate the low FODMAP diet successfully.
This article is for informational purposes only and does not constitute medical advice. For dietary guidance, consult with a qualified healthcare professional.
