Meal Replacement Shakes and Low FODMAP Diets
by NGX on Feb 17, 2022
Following a low FODMAP diet can certainly be challenging. Finding a suitable meal replacement shake can remove the stress and time-burden of meal planning when following this diet.
This article will address whether meal replacement shakes can be consumed on a low FODMAP diet and help navigate you in knowing exactly what to look for when choosing a meal replacement shake.
What is Low FODMAP?
Low FODMAP diets are often used to help with digestive symptoms from gastrointestinal conditions, such as IBS.
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body, resulting in abdominal pain, bloating, and IBS symptoms.
Low FODMAP Foods to Include
Nutritious low FODMAP foods to build your diet around include:
- Animal proteins such as eggs, meat, poultry, fish and seafood
- Certain cheeses such as brie, camembert, cheddar and feta
- Almond milk and lactose-free cow’s milk
- Grains like rice, quinoa and oats
- Vegetables like aubergine, potatoes, tomatoes, cucumbers and carrots
- Fruits such as grapes, oranges, strawberries, blueberries and pineapple
Are Meal Replacement Shakes Suitable for a Low FODMAP diet?
Yes, meal replacement shakes can certainly be incorporated into a low FODMAP diet. They can even be a super convenient way to consume a large amount of nutrients in one hit - which can be particularly important when consuming a more restrictive diet such as the low FODMAP diet.
However, you must be vigilant in ensuring you are choosing a meal shake with ingredients that are FODMAP friendly. The below heading will go into detail on these ingredients.
Ingredients to look out for in Meal Replacement Protein Shakes
Common high FODMAP ingredients found in protein powders and meal replacement shakes include:
- Sugar alcohols (sorbitol, mannitol, xylitol, maltitol, and isomalt)
- Chicory root fiber or inulin
- High fructose corn syrup or glucose-fructose
- High FODMAP fruits such as: apples, apricots, cherries, mangoes, nectarines
- Dried fruits
- Agave syrup
FODMAP Friendly Meal Replacement Shakes
When choosing a meal replacement shake, try to choose one that is made with mostly natural ingredients and avoid the high FODMAP ingredients listed above.
Some of the safe meal replacement ingredients for a low FODMAP diet include:
✔ Pea protein powder
✔ Rice protein powder
✔ Hemp protein powder (not tested by Monash University yet, but suspected to be low FODMAP)
✔ Whey protein isolate
✔ Sweeteners like stevia leaf extract, monk fruit extract, sucralose, brown sugar, palm sugar, or cane sugar.
✔ Flavourings including cocoa powder and vanilla extract, or extracts of safe fruits like strawberries.
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