Understanding FODMAPs and Why Simple Mills Products Vary
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates that can be poorly absorbed in the small intestine and fermented by gut bacteria, leading to gas, bloating, and other IBS symptoms in sensitive individuals. While Simple Mills products are known for being gluten-free and made with simple ingredients, this does not automatically make them low in FODMAPs. The FODMAP content depends entirely on the ingredients and serving size.
Key Ingredients to Consider in Simple Mills Products
To determine if a Simple Mills product is low FODMAP, you must analyze its specific ingredients. Many of their products rely on alternative flours and natural sweeteners, some of which are high in FODMAPs.
- Almond Flour: A core ingredient in many Simple Mills products, almond flour is high in FODMAPs (specifically GOS) at larger servings. The Monash University FODMAP app, a leading authority on the diet, provides specific serving sizes for nuts to remain low FODMAP. Simple Mills' almond flour crackers, for example, have been flagged for moderate FODMAP content based on serving sizes.
- Coconut Nectar/Sugar: Used as a natural sweetener in some baked goods and bars, coconut nectar is high in fructose and should be avoided during the elimination phase of the low FODMAP diet.
- Honey and Molasses: Found in some sweet thins and soft-baked bars, honey is high in fructose and molasses contains fructans, making them high FODMAP ingredients.
- Onion and Garlic: Some savory Simple Mills products, such as their rosemary and sea salt crackers, list organic onion or organic garlic as ingredients. Both are high in fructans, regardless of whether they are in powder or fresh form.
- Dried Fruit: Ingredients like raisin juice concentrate, found in some products, contain high levels of fructose and polyols, and should be avoided.
Product-by-Product Analysis of Simple Mills
Given the variability in ingredients, it's crucial to check each product individually. A low-FODMAP tracking app or manual label analysis is necessary.
- Simple Mills Almond Flour Crackers (Fine Ground Sea Salt): App-based analyses have flagged these for containing ingredients like almond flour (high FODMAP at larger servings), organic onion, and organic garlic, making them not suitable for a strict low FODMAP diet.
- Simple Mills Seed & Nut Flour Sweet Thins: These can be high FODMAP due to ingredients like organic coconut sugar, molasses, and honey, depending on the flavor.
- Simple Mills Baking Mixes: Products like the brownie and muffin mixes often contain high FODMAP ingredients. For instance, the brownie mix contains organic coconut sugar, and the pancake mix lists almond flour.
- Simple Mills Organic Seed Crackers (Original): While containing a seed blend, some of these crackers may be more suitable than others depending on the specific ingredients and serving size. A product flagged for low FODMAP suitability by some apps still contains garlic and onion.
- Simple Mills Pizza Dough Almond Flour Mix: Contains high FODMAP ingredients such as almond flour and organic garlic.
The Importance of Serving Size for Low FODMAP
It's important to remember that even if a product contains low FODMAP ingredients, the serving size can change everything. For example, a small amount of almond flour is considered low FODMAP, but the larger quantity used in Simple Mills baked goods and mixes pushes them into a moderate or high FODMAP category. Always refer to a trusted resource like the Monash University FODMAP app for the most accurate serving size guidance.
Low FODMAP Alternatives to Simple Mills
For those on a strict low FODMAP diet, several brands and homemade options exist that are more consistently safe. Brands like FODY Foods specialize in certified low FODMAP products, while Mary's Gone Crackers offers some low FODMAP options.
Comparison: Simple Mills vs. Certified Low FODMAP Alternatives
| Feature | Simple Mills Products | Certified Low FODMAP Alternatives |
|---|---|---|
| FODMAP Status | Not reliably low FODMAP; many products contain high or moderate FODMAP ingredients | Explicitly tested and certified low FODMAP by organizations like Monash University |
| Key Ingredients | Almond flour, coconut nectar, honey, onion, garlic | Certified low FODMAP flours (e.g., specific amounts of rice, corn), simple sugars |
| Label Reading | Essential for every single product; requires cross-referencing with FODMAP data | Simpler; look for official certification label |
| Dietary Phase | Can be risky during the elimination phase; better for later reintroduction | Safe for all phases of the low FODMAP diet (elimination, reintroduction, integration) |
| Availability | Widely available in many grocery stores | Less common; often found in specialty health stores or online |
Conclusion: Are Simple Mills Low in FODMAP?
While Simple Mills offers many health-conscious, gluten-free, and simple-ingredient products, they are not a consistently safe brand for individuals following a strict low FODMAP diet. Many products contain ingredients like almond flour, garlic, onion, and natural sweeteners that are high in FODMAPs, particularly in the amounts used. It is essential to read every ingredient label carefully, consider the serving size, and ideally, use a FODMAP-specific app for guidance. For consistent, worry-free snacking, certified low FODMAP brands are a more reliable choice during the elimination phase. However, for those in the later stages of the diet and have identified their specific triggers, some Simple Mills products might be tolerated in small portions.
Please note: This information is not medical advice. Always consult with a healthcare professional or a registered dietitian before starting any new diet. For more information on food products and the low FODMAP diet, the Monash University FODMAP blog is an excellent resource.
