Understanding Low FODMAP Chips
The low FODMAP diet is a temporary eating plan for managing symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. FODMAPs are types of carbohydrates that can cause digestive distress for some people. When it comes to chips, the primary offenders are often not the chips themselves but the seasonings applied to them, with onion and garlic powder being common culprits.
The key to finding a low FODMAP chip is to look for plain, simply salted varieties. Brands that specialize in allergen-friendly or gut-friendly products are often a safe bet, but even mainstream brands offer suitable options if you read the ingredients carefully.
Certified and Specialty Low FODMAP Brands
Some brands have taken the guesswork out of the low FODMAP diet by creating certified-friendly products. These brands are explicitly formulated to be safe and often carry a logo from a certifying body like Monash University or FODMAP Friendly.
- Fody Foods: A leader in the low FODMAP space, Fody offers a range of certified-safe snacks. Their Kettle Cooked Barbeque and Pink Himalayan Salt chips are specifically designed without high-FODMAP seasonings.
- Siete Family Foods: This brand provides grain-free options using low FODMAP ingredients like cassava flour. Their Sea Salt Kettle Cooked Potato Chips are a certified low FODMAP option.
- Artisan Tropic: Their Cassava Strips in Sea Salt flavor are a good grain-free choice, as cassava is considered low FODMAP.
Mainstream Brands with Low FODMAP Options
Many conventional chip brands have plain, simply seasoned varieties that are low in FODMAPs. It is critical to check the ingredient list for any added onion, garlic, or other high-FODMAP seasonings, which are often found in flavored chips like sour cream and onion or cool ranch.
- Plain Potato Chips: Many plain salted potato chips are low FODMAP, including Lay's Classic, Ruffles Original, and Cape Cod Original Kettle Cooked. These typically contain only potatoes, vegetable oil, and salt.
- Plain Corn Chips: Most plain corn chips are low FODMAP and are a great option for dipping. Examples include Fritos Original Corn Chips, Tostitos Original Restaurant Style, and Tostitos Scoops.
- Vegetable Chips: Some vegetable chips can be safe, but you must check the ingredients. For instance, Terra Original vegetable chips are listed as having low FODMAP options. Ensure the veggie base itself (like plain sweet potato or plantain) is low FODMAP and the seasonings are simple.
- Kettle Brand: While many of their flavored chips contain garlic or onion, some plain varieties like Sea Salt or Sea Salt and Vinegar may be tolerated, but always check the ingredient list to be certain.
Low FODMAP Chip Comparison Table
| Brand | Chip Type | Flavor Options | Key FODMAP Information | Notes |
|---|---|---|---|---|
| Fody Foods | Potato | Pink Himalayan Salt, BBQ | Certified low FODMAP, no garlic or onion. | Made specifically for sensitive guts. |
| Lay's | Potato | Classic, Lightly Salted | Classic and Lightly Salted are low FODMAP; avoid seasoned varieties. | Widely available, affordable. |
| Tostitos | Corn | Scoops, Restaurant Style | Original varieties are low FODMAP. | Great for dips. |
| Siete | Grain-free Potato | Sea Salt | Certified low FODMAP, uses cassava flour. | Grain-free and vegan option. |
| Terra | Vegetable | Original, Sweet Potato | Check labels carefully; plain sweet potato and original varieties are often safe. | Some varieties may contain other high FODMAP veggies. |
How to Check if a Chip is Low FODMAP
When evaluating a new chip brand, here’s what to look for:
- Read the Ingredient List: This is the most crucial step. Scrutinize the list for high FODMAP ingredients, especially onion powder and garlic powder. Other common additions to avoid include high-fructose corn syrup, inulin, and specific seasonings that often contain hidden FODMAPs.
- Look for Certifications: The Monash University or FODMAP Friendly logos are reliable indicators that a product is safe for the elimination phase of the diet. Many specialty brands like Fody carry these.
- Opt for 'Plain' or 'Original': As a general rule, sticking to unflavored, simply salted chips is your safest bet. Most high FODMAP ingredients are in the flavoring packets.
- Use a FODMAP App: Tools like the Fig app or the Monash University app allow you to scan product barcodes and instantly check their FODMAP status.
Beyond Chips: Other Crunchy Low FODMAP Snacks
For those moments when you want a break from chips, there are other low FODMAP crunchy options available:
- Popcorn: Plain, salted popcorn is generally low FODMAP. Avoid pre-packaged varieties with added butter or seasonings unless you've confirmed they are safe.
- Pretzels: Look for gluten-free pretzels, as wheat is a major source of fructans. Brands like Snyder's of Hanover offer gluten-free versions that are low FODMAP.
- Crackers: Rice crackers and oat crackers are often safe choices. Examples include Mary's Gone Crackers and Glutino crackers.
- Nuts and Seeds: Certain nuts and seeds are low FODMAP in moderate portions, such as pecans, walnuts, and pumpkin seeds.
Conclusion
Finding low FODMAP chip brands doesn't have to be a guessing game. By understanding the common high FODMAP culprits like onion and garlic powder, and knowing which brands offer plain or certified options, you can enjoy a satisfying, crunchy snack without triggering digestive symptoms. Fody and Siete are excellent specialty brands, while simple classics like Lay's Original and Tostitos Scoops are accessible choices. Always read the ingredient list, and consider using a FODMAP app to verify product safety. With a little careful selection, your snack cravings can be met while keeping your gut happy.
