FODMAP FAQs
What are FODMAPs?
Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) are poorly absorbed, short-chain carbohydrates and polyols that are highly fermentable by gut flora. FODMAPs include short-chain carbohydrates like fructans, fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS), disaccharides, monosaccharides (fructose), and polyols (sorbitol, mannitol, maltitol, xylitol, polydextrose, and isomalt).
Why do some people avoid FODMAPs?
For those with a sensitive GI tract, ingesting FODMAP foods can trigger intense GI discomfort, as they are known to increase small intestinal water volume, colonic gas production, intestinal distension, and intestinal motility. This can trigger intense pain and irregular bowel movements. For these individuals, implementing a low FODMAP strategy may contribute to a relief of GI discomfort. Lactose is considered a FODMAP only in individuals who are lactose intolerant.
How do FODMAPs affect gastro-intestinal (GI) health?
FODMAPs are typically poorly absorbed in the small intestine and usually rapidly fermented by the local microbiota. They are often osmotically active molecules, meaning that they draw water into the GI tract.
FODMAPs also have other important effects on the GI tract: They increase stool bulk, enhance calcium absorption, modulate immune function, and some of them may even contribute to healthy levels of serum cholesterol, triglycerides, and phospholipids. They selectively stimulate the growth of some beneficial microbial groups such as Bifidobacteria (prebiotic effect).
Because they can stimulate the growth of beneficial bacteria in the intestine, FOS and GOS are increasingly included in food products and are used as dietary supplements. Also, the fermentation of some FODMAPs in the colon results in the production of short-chain fatty acids (SCFAs = acetate, propionate, and butyrate) that support a healthy gut barrier.
What is the best way to implement a low FODMAP dietary strategy?
The FODMAP diet is best initiated with a healthcare practitioner because it involves the removal of important functional foods from the diet. Dietary supplements can compensate for potential nutrient deficiencies. Typically, during the initial phase of following a FODMAP diet, all foods and dietary supplements containing any FODMAPs are removed from the diet. After a few weeks, some of the foods and dietary supplements are then slowly reintroduced to test how well they are tolerated.
How can I get more information about the FODMAP diet?
Monash University has developed ample resources about the FODMAP diet, including an application for mobile phones listing the foods and some supplements that are FODMAP friendly.
Are NOW® Products FODMAP Diet Friendly?
Most of our products are FODMAP friendly. However, we do have FOS and other FODMAPs in some of our products. We list all our ingredients on our labels, so there are no hidden FODMAPs.
To facilitate your search for FODMAP-free products in the digestive category, we have created a list detailing the FODMAP status of each product in this category. We checked for the presence of the following ingredients: fructans (FOS, GOS), lactose, fructose, sorbitol, mannitol, xylitol, erythritol, isomalt [equimolar mixture of glucose and mannitol (α-D-glucopyranosido-1,6-mannitol) + glucose and sorbitol (α-D-glucopyranosido-1,6-sorbitol)], garlic, onion, wheat/rye as the main ingredient, honey, fruit Juice concentrate, agave syrup, fruit sugar, and dried fruit.
DIGESTIVE SUPPORT
| Product Name | FODMAP Diet Friendly | Identified FODMAP | Additional Information |
|---|---|---|---|
| Aloe Vera 10,000 mg | Yes | ||
| Aloe 10,000 & Probiotics | No | 8 to 32 mg FOS per serving | FOS is 20-80% weight of raw material probiotic blend (40 mg/capsule) |
| Aloe Vera Concentrate | Yes | ||
| Betaine HCI with Vegetarian Pepsin | Yes | ||
| Bromelain 500 mg | Yes | ||
| ChewyZymes Berry | No | 967 mg fructose per serving (2 tablets) | However, the fructose amount per serving is less than the fodmap limit of 3g/d |
| Dairy Digest Complete Support for Dairy Digestion* |
Yes | ||
| Digest Ultimate™ | Yes | ||
| Gluten Digest (BioCore® DPP IV) | Yes | Each capsule contains 38.5 mg of rice bran. | |
| Nattokinase 100 mg 2,000 FU | Yes | ||
| Optimal Digestive System | Yes | Each capsule contains 86.42 mg of rice bran. | |
| Pancreatin 2000 | Yes | ||
| Papaya Enzyme Chewable, Mint | Yes | ||
| Plant Enzymes | Yes | ||
| Serrapeptase 60,000 units | Yes | Each capsule contains 89.82 mg of rice bran. | |
| Super Enzymes | Yes | Contains naturally occurring sulfites | |
| Super Enzymes Caps with Ox Bile & HCI |
Yes | Contains naturally occurring sulfites | |
| Acid Relief Enzymes Berry Calcium Carbonate & Enzymes/Xylitol Sweetened | No | 1 g xylitol per serving (2 tablets) | |
| Activated Charcoal 280 mg | Yes | ||
| Candida Support | Yes | ||
| Caprylic Acid 600 mg | Yes | ||
| DGL + Aloe 10,000 mg | Yes | ||
| Gastro Comfort | Yes | ||
| Peppermint Gels, w/ Ginger & Fennel Oils Enteric Coated |
Yes | ||
| Ulcetrol™ w/PepZin GI® & Mastic Gum | Yes |
PREBIOTICS
| Product Name | FODMAP Diet Friendly | Identified FODMAP | Additional Information |
|---|---|---|---|
| Inulin Prebiotic FOS Powder | No | 2.8 g FOS per serving | |
| Nutra Flora® FOS Powder | No | 5 g FOS per serving | |
| Prebiotic Bifido Boost™ Powder (XOS) | No | Xylose is a slowly absorbed, readily fermented sugar Xylose and xylo-oligosaccharides are considered FODMAPs by some | |
| Prebiotic Fiber w/ Fibersol®-2 Powder | Yes | Fibersol®-2 has been certified by Monash University as a low FODMAP certified food for up to 100g per serving. Samples of Fibersol®-2 were analyzed and assessed to be low in FODMAP and is suitable for a FODMAP diet. | |
| Acacia Powder, Pure | No | Acacia gum powder is 85% fiber. Mainly arabinogalactan. Clinical data suggest that hydrolyzed guar gum and gum acacia are fodmap diet friendly compounds in healthy individuals. In other publications arabinose, a simple sugar constituent of arabinoglactan, is considered a “new fodmap” ingredient. A proprietary acacia gum powder available in the UK and Germany is FODMAP friendly certified. Caution is advised when using if known IBS. |
|
| Apple Fiber, Pure | No | Naturally occurring fruit sugar and dried fruit | One 10 g serving of this product has 2 g of naturally occurring sugar. The main sugars and sugar alcohols present in apples are sucrose, fructose, glucose, xylose and sorbitol. Fructose represents about 40% of sugar in apples and sorbitol slightly less than 10% of total sugar. While the amounts of fructose and sorbitol in this product have not been measured, it is not possible to confirm the absence of fructose and sorbitol in this product. Caution is advised when using if known IBS. |
| Apple Pectin 700 mg | Yes | Naturally occurring fruit sugar | Apple pectin in this product is purified to contain 50-80% pectin and 20-50% sucrose. |
| Fiber-3™ Organic Powder Golden Flax Meal, Acacia & Inulin | No | 850 mg inulin per serving | Per serving, this product has 12.7 grams flax (0 g fructose), 3.4 g acacia gum: Acacia gum powder is 85% fiber. Mainly arabinogalactan. Clinical data suggest that hydrolyzed guar gum and gum acacia are fodmap diet friendly compounds in healthy individuals. In other publications arabinose, a simple sugar constituent of arabinoglactan, is considered a “new fodmap” ingredient. A proprietary acacia gum powder available in the UK and Germany is FODMAP friendly certified. Caution is advised when using if known IBS. |
| Glucomannan 575 mg | Yes | Konjac (glucomannan) is considered a fodmap friendly fiber. | |
| Glucomannan Pure Powder | Yes | Konjac (glucomannan) is considered a fodmap friendly fiber. |
PROBIOTICS
| Product Name | FODMAP Diet Friendly | Identified FODMAP | Additional Information |
|---|---|---|---|
| 4 X 6 Acidophilus | Yes | ||
| 8 Billion Acidophilus & Bifidus | Yes | ||
| Acidophilus Caps | Yes | ||
| Acidophilus 3 Billion | Yes | ||
| BerryDophilus™ 2 Billion, Chewable | No | 137 mg sorbitol per serving. 1,067 mg xylitol per serving | |
| BerryDophilus™ Extra Strength 10 Billion | No | 32-128 mg FOS per serving. 265 mg sorbitol per serving. 796 mg xylitol per serving | |
| Clinical GI Probiotic™ Shelf Stable |
Yes | ||
| Gr8-Dophilus™ (4 Billion) | No | 60 mg FOS per serving | |
| OralBiotic®– For Ear, Nose & Throat Health | No | 550 mg FOS per serving. 110 mg sorbitol per serving. 200 mg xylitol per serving | |
| Probiotic-10™ & Bifido Boost™ (XOS) | No | Xylose is a slowly absorbed, readily fermented sugar. Xylose and xylo-oligosaccharides are considered FODMAPs by some | |
| Probiotic-10™ 25 Billion | No | 32-128 mg FOS per serving | FOS is 20-80% weight of raw material probiotic blend |
| Probiotic-10™ 50 Billion | No | 52-208 mg FOS per serving | FOS is 20-80% weight of raw material probiotic blend |
| Probiotic-10™ 50 Billion Powder | No | 1260-1440 mg FOS per serving | FOS is 20-80% weight of raw material probiotic blend plus this formula has 1200 mg inulin per serving |
| Probiotic-10™ 100 Billion | No | 104-416 mg FOS per serving | FOS is 20-80% weight of raw material probiotic blend |
| Probiotic Defense™ | No | 360 mg of a fermented greens powder containing fermented wheat grass, barley grass, oat grass, and alfalfa. | This product has alfalfa juice concentrate and kelp that contains significant amounts of uncharacterized carbohydrates. Wheat and Barley are high in fructans, however, the fermentation process may have altered the carbohydrate structure of the finished greens blend. In the absence of data about the fructan content of this blend, caution is advised if known IBS. Alfalfa is known to contain fructose, caution is advised if known IBS. |
| Respiratory Care Probiotic 12 Billion | Yes | ||
| Saccharomyces Boulardii 5 Billion | No | 10 mg FOS per serving | FOS is organic inulin |
| Women’s Probiotic 20 Billion | Yes |
