What is the best low FODMAP meal replacement?
What are FODMAPs?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are short-chain carbohydrates (sugars) found in foods like fruits and grains. Some people have trouble digesting FODMAPs and experience gastrointestinal (GI) side effects like bloating and diarrhea when they consume them. A low-FODMAP diet aims mitigate these symptoms by reducing the number of FODMAPs in the diet.
Why are FODMAPs hard to digest?
FODMAPs are basically sugar molecules linked together in chains. Molecules like these must be broken down before they can be absorbed by the small intestine. The problem with FODMAPs is that cannot be broken down, so they sit around longer than they should. This gives your gut bacteria more time to ferment (eat) them. As they eat, these bacteria produce gas, which causes bloating, cramps, and nausea. FODMAPs also have an osmotic effect, meaning they draw water into the gut. This is your gut’s way to moving something that it cannot digest, and the end result is often diarrhea.
Are meal replacements low FODMAP?
First of all, there are two types of meal replacements, ready-to-drink meal replacement shakes and meal replacement powders. Although store-bought shakes are convenient, we recommend that you make your own shakes with meal replacement powder. This is because meal replacement powders have shorter, more gut-friendly ingredient lists. Ready-to-drink meal replacements, on the other hand, are loaded with added ingredients that can upset your stomach.
Some meal replacement powders are low FODMAP, others are not. The only way to tell is to read the ingredients list. We make that easy because we list our ingredients right on the front of the package. Our chocolate meal replacement powder contains egg whites, almonds, (gluten-free) oats, coconut, cocoa, and monk fruit. All of these are ingredients are allowed on the low-FODMAP diet, and are safe if eaten in small quantities. 1 serving of meal replacement is considered a small quantity, and is safe for people with irritable bowel disease (IBD).
Another reason why our meal replacements are low FODMAP is that they are additive-free. Some additives like inulin and xylitol are high FODMAP and can upset your stomach, even at small quantities.
Avoid food additives.
Most meal replacements are full of food additives. Although they are not necessarily bad for you in small quantities, food additives can add up quickly, especially if you drink a meal replacement shake every day. At higher quantities, food additives can cause gastrointestinal (GI) side effects.
Food additives, regardless of whether or not they are low FODMAP, are hard to digest and sit in your gut for longer than they should. This gives your gut bacteria more time to ferment (eat), and as they eat, these bacteria produce gas, which causes bloating, cramps, and nausea.
In the short term, gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. In the long term, food additives disrupt regulatory pathways in the intestine and trigger the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
Keep an eye out for artificial sweeteners too. Artificial sweeteners are poorly absorbed by the gut, which means that they feed your hungry gut bacteria. They also alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious GI problems and widespread inflammation.
Finally, artificial sweeteners, especially sugar alcohols like xylitol, can cause diarrhea because they draw water into your gut. Now you might finally have something to blame for those post-protein shake trips to the bathroom.
Here is a list of the most common food additives in meal replacements:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors*, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying meal replacements, however. There are several other ingredients that can upset your stomach.
egg whites, almonds, oats, coconut, cocoa, monk fruit
Many meal replacements are made with whey can casein, which are byproducts of cheese and yogurt production. They are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome. Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it.
IBS is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free meal replacement is hard. Finding an additive-free, dairy-free meal replacement made with real foods is next to impossible. Why? Most meal replacements are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.”
We will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming meal replacements. Sometimes, manufacturers use chemical solvents like hexane to separate the protein from the food. This means that what you end up putting into your body looks nothing like real food.
The potential problem here is that your gut might not know what to do with ingredients like these. Your gut prefers the real thing, not some heavily-processed imitation, so protein concentrates and isolates might be hard to digest for people with sensitive stomachs.
Instead of protein concentrates or isolates, we use ingredients like egg whites, almonds, and oats. Most of the protein in our meal replacements comes from egg whites, which are simply broken, pasteurized, and dried. Minimally-processed ingredients like this are easy to digest, and a gut-friendly alternative to protein concentrates and isolates.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein source for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have a sensitive stomach and every meal replacement powder makes me bloated…except drink wholesome!”
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.