Understanding FODMAPs and Ice Cream
FODMAPs are fermentable carbohydrates that can trigger uncomfortable gastrointestinal symptoms in individuals with Irritable Bowel Syndrome (IBS). Standard dairy-based ice cream is often problematic because it contains lactose, which is a disaccharide (the 'D' in FODMAP). A typical half-cup serving of regular ice cream can contain significantly more lactose than the 1 gram tolerance level recommended during the elimination phase of the low FODMAP diet.
Is So Good Vanilla Bliss Low FODMAP?
Yes, Sanitarium's So Good Vanilla Bliss frozen dessert is considered low FODMAP and is a great alternative for those managing IBS symptoms. The key is that it is a dairy-free, soy-based product, but it uses soy protein, not high FODMAP soybeans. This crucial distinction makes it suitable for consumption. Reputable diet and app sources, including Healthy Food Guide and Spoonful, have identified it as a safe option for those on a low FODMAP diet. Its ingredients, such as cane sugar, glucose syrup, and maltodextrin, are also generally well-tolerated in the quantities used.
Navigating Different Low FODMAP Ice Cream Options
Choosing the right frozen dessert on a low FODMAP diet requires careful label reading. Not all dairy-free or lactose-free options are automatically low FODMAP. For instance, some may use high FODMAP ingredients like cashew milk, certain sugar alcohols, or pea protein.
Comparison of Frozen Desserts
| Feature | So Good Vanilla Bliss | Lactose-Free Dairy Ice Cream | Coconut/Almond Milk Ice Cream | Regular Dairy Ice Cream (Portion Controlled) |
|---|---|---|---|---|
| Dairy-Free | Yes (Soy-based) | No (Uses lactase enzyme) | Yes | No |
| Lactose | 0g reported | 0g | 0g | High |
| Key FODMAP Status | Low FODMAP, uses soy protein | Low FODMAP, no lactose | Often low FODMAP if no high-FODMAP fillers | Low FODMAP in small, monitored portion sizes only |
| Sweeteners | Cane sugar, maltodextrin, glucose syrup | Depends on brand; watch for high-fructose corn syrup | Watch for fructose, honey, or agave | Sugar and potentially other high-FODMAP sweeteners |
| Considerations | Contains soy; check for individual sensitivity | Must check for other added high-FODMAP ingredients | Check for pea protein, certain gums, or high-FODMAP fruits | Strict portion control required (approx. 30g/scoop) |
How to Choose a Low FODMAP Ice Cream
To ensure your frozen dessert choice is genuinely low FODMAP, follow these steps:
- Read the Label Carefully: Always check the ingredient list for hidden FODMAPs. Be aware of sweeteners like high-fructose corn syrup, agave, and sorbitol. Also, check for high FODMAP fruits or nuts.
- Verify Soy Ingredients: Confirm that the product uses soy protein (as found in So Good Vanilla Bliss) rather than high FODMAP soybeans or soy flour.
- Use the Monash University App: The official Monash University FODMAP Diet App is the gold standard for verifying the FODMAP content of branded products and ingredients. It provides up-to-date information and serving size guidance.
- Check for Pea Protein: Some dairy-free alternatives use pea protein, which can be a trigger for some individuals with IBS. If sensitive, opt for brands without this ingredient.
- Portion Control is Key: Even with certified low FODMAP products, it's wise to stick to recommended serving sizes, especially if you are sensitive. For regular dairy ice cream, a small 30g portion is the accepted low FODMAP amount.
High FODMAP Ingredients to Avoid in Frozen Desserts
When reading product labels, be on the lookout for the following ingredients that are commonly high in FODMAPs:
- Sweeteners: High-fructose corn syrup, agave, and honey (over small servings). Sugar alcohols like sorbitol, mannitol, and xylitol are also problematic.
- Fruits and Juices: High FODMAP fruits such as mango, apple, pear, and cherry, as well as fruit juice concentrates.
- Nuts: Cashews and pistachios.
- Thickeners and Fibres: Chicory root, inulin, and fructans.
- Other Proteins: Pea protein or soy flour.
- Dairy: Lactose-containing milk, cream, and whey protein concentrate.
Conclusion
For those following a low FODMAP diet, finding a tasty frozen dessert can be challenging, but alternatives like So Good Vanilla Bliss offer a reliable solution. This dairy-free, soy-protein-based option is certified low FODMAP, providing peace of mind. However, the wider landscape of low FODMAP ice cream is filled with products that require careful label inspection. By understanding key ingredients, monitoring serving sizes, and using reliable resources like the Monash app, you can confidently enjoy frozen treats without compromising your digestive comfort.
