Understanding the Low FODMAP Diet and Simple Mills
For individuals following a low FODMAP diet, managing irritable bowel syndrome (IBS) symptoms means limiting foods high in Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (FODMAPs). Simple Mills markets itself as a health-conscious brand using simple, clean ingredients. However, "simple" does not always equate to "low FODMAP." The brand relies heavily on nut and seed flours, which can be a source of FODMAPs, particularly GOS (Galacto-oligosaccharides), depending on the amount consumed. This makes it crucial to assess each product individually rather than assuming the entire brand is safe.
The Role of Almond Flour and Seeds
Almond flour is a staple ingredient in many Simple Mills products, including their popular crackers and baking mixes. This ingredient is a primary reason why many of their products are not considered low FODMAP in standard serving sizes. According to Monash University, a leading authority on the low FODMAP diet, almond flour becomes high in GOS in servings larger than a quarter of a cup (24g). Given that many crackers or muffin recipes would use a larger quantity of almond flour per batch, the FODMAP content per serving can quickly exceed a tolerable threshold.
Similarly, while many seeds are low FODMAP, some crackers from Simple Mills containing seed flours have been flagged for moderate or high FODMAP ingredients by food analysis apps. The FODMAP content of seeds can vary by type and serving size, making careful evaluation necessary.
Crackers: A Mixed Bag for FODMAP Followers
Simple Mills' almond flour crackers come in various flavors, and their FODMAP rating varies. Plain flavors might be manageable in very small portions, but many versions are deemed medium or high FODMAP due to their base ingredients and seasonings. For example, a product review for the Fine Ground Sea Salt Almond Flour Crackers notes ingredients that are medium or high FODMAP, potentially causing symptoms in sensitive individuals. Flavored varieties, such as Sundried Tomato & Basil or Rosemary & Sea Salt, often contain additional high FODMAP ingredients like garlic or onion powder, further increasing the risk. While almond flour itself can be low FODMAP in a small enough quantity, it's the cumulative effect of all ingredients in a typical serving that matters.
Baking Mixes: Caution is Advised
When it comes to baking mixes, the outlook for low FODMAP is generally poor. Products like the Almond Flour Baking Mix for Banana Muffins and Bread have been identified by food scanners as not low FODMAP. This is not surprising, as these mixes contain significant amounts of almond flour, which would be high in FODMAPs in the quantities used for baking. For those following a strict elimination phase of the diet, these baking mixes are best avoided. For occasional or larger-portioned bakes, homemade versions with certified low FODMAP flours like tapioca starch or sorghum flour might be a safer option.
A Comparison of Simple Mills Products
| Feature | Fine Ground Sea Salt Almond Flour Crackers | Almond Flour Baking Mix (e.g., Banana Muffin) |
|---|---|---|
| Primary Flour | Almond Flour | Almond Flour |
| Primary FODMAP Issue | GOS from almond flour, high-FODMAP seasonings possible | High GOS from large volume of almond flour |
| FODMAP Status | Medium to High (serving size dependent) | Not Low FODMAP |
| Suitable Portion | Very small, restricted serving sizes | None during elimination phase |
| Main Concern | Accumulation of FODMAPs from multiple servings and added flavors | High concentration of FODMAPs per baked item |
How to Navigate Simple Mills for Low FODMAP
For those on a low FODMAP journey who want to enjoy Simple Mills products, here's a strategic approach:
- Check Every Product: Never assume a product is safe based on the brand name alone. Check the ingredient list of every single item.
- Download a Tracker App: Utilize a reliable FODMAP tracking app, such as the Monash University FODMAP Diet App, which provides specific guidance on serving sizes.
- Prioritize Low FODMAP Flours: For baking, consider making your own mixes using certified low FODMAP flours like tapioca starch or rice flour, rather than pre-made mixes that likely contain high-FODMAP ingredients.
- Stick to Small Servings: Even if a product's base ingredients are low FODMAP in small quantities, stick to the lowest recommended serving size to test your tolerance.
Conclusion
While Simple Mills offers many gluten-free and simple-ingredient products, it is inaccurate to broadly state that they are fodmap friendly. The frequent use of almond flour, which is high in GOS in typical serving sizes, and the inclusion of potentially high-FODMAP flavorings mean that many products are not suitable for the restrictive phase of the low FODMAP diet. Success depends on a careful product-by-product analysis, mindful portion control, and consulting the Monash University app for accurate serving size information. It is always best to consult a registered dietitian for personalized advice when navigating dietary restrictions for IBS.
For more detailed information on certified low FODMAP foods and serving sizes, refer to the Monash University FODMAP Diet App.
