An Interview with the FODMAP Friendly Food Program

 

Laura Kalac

Recently I had the chance to interview Laura Kalac, Business Development and Marketing Manager for FODMAP Friendly.  She had some pretty exciting news to share about low-FODMAP products and also explains the way the FODMAP Friendly certification program works.  Read on!

Incorporating the FODMAP Friendly logo, the FODMAP Friendly certification program is the only registered certification trademark worldwide certifying FODMAP levels in food products that have been laboratory tested to be low in FODMAP’s. It is designed to enable consumers with symptoms of Irritable Bowel Syndrome (IBS) who are following a Low FODMAP diet to easily identify and select suitable packaged food products. This easily recognizable “FODMAP Friendly” logo assists people with such symptoms to shop and eat with confidence.fodmap friendly program

Colleen Francioli: For your certification program, how long is the average turnaround in getting one product tested and certified?

Laura Kalac: All new manufacturers must first submit a preliminary application form. Our team of experts then screen the products in the office, and arrange for testing via DTS Food Labs – Australia’s largest food testing laboratory. Testing is usually completed with a ten day turnaround, after which time eligible brands are granted a FODMAP Friendly license and Certification for the approved products.

CF: Do you have any advice to lend for someone who is developing a product and wants to get certified?

LK: Creating FODMAP Friendly products is a fantastic initiative to service those 1 in 7 individuals affected by IBS type symptoms, using a diet low in FODMAPs to manage their condition! However, for a manufacturer not as familiar with high and low FODMAP containing ingredients, there may be a little trial and error involved. We work with prospective manufacturers and provide guidance where we can, to assist and support in this process. Ultimately everything has to be independently tested to be verified, but we can definitely help with the initial process. Obviously due to our experience specifically in this area we are very knowledgeable in the process.

CF: What is the main reason why any products fail the first round of testing?

LK: Products which fail to pass FODMAP testing  do so for one main reason. The overall ratio of ingredients in a product is too high in total FODMAPs to be deemed eligible for approval. In this instance it is suggested that the ratio of ingredients be adjusted accordingly, or modified in some way.

Knowing the specific FODMAP content of each ingredient is vital when combining them to make the end product.

CF: How many products did you test in 2013?  How many in 2015?  How many so far in 2016?

LK: Many products have been independently tested to date! We currently have over 400 tested foods, with many more in the works throughout 2016. So far this year we have tested close to 100 products.

CF: How many U.S. brands have utilized your certification program?

LK: There are several brands in the midst of having products tested, and one manufacturer with a range of products is now licensed and their products will be launched in the next few months with quite a large marketing campaign – this is very exciting as it is the first US brand to be Certified as FODMAP Friendly!

 

Keep up with news from FODMAP Friendly by following them on social and check out their blog!  Comment below with the types of products you’d like to see certified low-FODMAP!

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New Low-FODMAP Updates from Monash University!

When Monash University tests and analyzes new foods, I get a little excited.  OK like really excited.  I nerd out and start to think of all the new dishes or snacks I could create and I think of all the times FODMAP Life fans have asked me “is cider vinegar high in FODMAPs?”  Thankfully now we have a definite answer and you CAN have cider vinegar!  (see serving size listed below for apple cider vinegar with a few other new foods).  This is great because there are some really good recipes for drinks using apple cider vinegar that I find can help with IBS.

If you have not seen the updates yet on your app, you will soon.  In case you are new to my blog and new to the low-FODMAP diet, Monash University research on FODMAPs is your go-to when it comes to which foods are low or high in FODMAPs.  It’s the only source I use.  Why?  Because they actually test and analyze the foods.  When you purchase their app, you help to fund the research that allows all of us to enjoy a longer list of low-FODMAP foods!  Here’s a link to the app: http://www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html
monash university updatesHere’s a message from Monash on the new update:

“With our app’s new feature allowing your device to update automatically when we release new foods, it can be hard to keep up with what’s new when you’re not being alerted. So here are a few foods you’ll see pop up on your app in the next few days (if they haven’t already!). Keep an eye out for more fresh foods, certified food products, and country-specific foods in the next few weeks!”

Here are some updates I have seen on my phone so far (anything missing I will fill in as I get it):

Low-FODMAP:

  • Apple cider vinegar – 2 tablespoons
  • Cumquats – up to 4 peeled or unpeeled
  • Guava – (ripe) 1 medium
  • Kaffir lime leaves – 3 leaves
  • Popcorn – (plain) up to 7 cups (1 packet)

Sage – I am still waiting for information

Shiitake mushrooms – I am still waiting for information

High-FODMAP

  • Agave syrup -we have always known it’s high-FODMAP but the update lets you know that both dark and light are high in FODMAPs
  • Guava – (unripe) 1 medium

That’s it for now!

Get 300 low-FODMAP and gluten-free recipes by pre-ordering my new book The Everything® Low-FODMAP Diet Cookbook!  Available with these booksellers:

Amazon: http://goo.gl/wDxqnO
Barnes & Noble: goo.gl/Z8W2e5
Indiebound: goo.gl/VtWxW9

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional counseling services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Review: RW Garcia’s Tortilla Chips

photo: C. Francioli
photo: C. Francioli

I recently tried RW Garcia’s  MixtBag Yellow/Blue corn tortilla chips.  So delicious, crunchy and not oily!  There are many other tortilla chips that can make my stomach upset but these were very mild and easy going on my gut.  RW Garcia’s chips are also all natural, gluten-free, and verified by the Non-GMO Project as meeting or exceeding GMO avoidance standards.

Ingredients:  Stone ground yellow corn, stone ground blue corn, sunflower oil or corn oil, sea salt, water, trace of lime.

My husband had family visiting so I decided to use RW Garcia’s tortilla chips in one of my favorite breakfast recipes.  Try this next time you need to make food for a few hungry people!  For a vegetarian option, just negate the meat.

Ingredients:

  • 2 C RW Garcia’s MixtBag Yellow/Blue corn tortilla chips
  • 5 whole eggs, 6 additional egg whites (cage-free)
  • 1 package (about 20 ounces) lean ground turkey meat (grass fed preferable!)rw garcia mixtbag tortilla chips
  • 1 teaspoon paprika, 1 teaspoon chili powder (without onion or garlic)
  • 1 TB garlic oil
  • 1 C monterey jack cheese (Low Fodmap lactose-free cheese for those following a lacto-ovo vegetarian low FODMAP diet – otherwise use monterey jack cheese)
  • 1/2 C diced organic Roma tomatoes
  • 1/2 C canned lentils
  • 1 medium organic avocado, diced

Directions:

  1. Mix paprika and chili powder together, and then fold into turkey meat
  2. Place garlic oil in a pan and cook turkey meat half way through, dicing into little chunks
  3. Spray a glass casserole dish with organic olive oil spray
  4. Gently pour in the tortilla chips, and lay them out as evenly as you can
  5. Take all your eggs and scramble them, then pour eggs over tortilla chips
  6. Sprinkle half of your cheese over the chips
  7. Spread the turkey meat over the cheese
  8. Spread the lentils over the meat
  9. Sprinkle over the rest of your cheese
  10. Sprinkle in the diced tomatoes
  11. Bake at 400 degrees for 20 minutes.  Check the outer edges of the egg mixture and use a fork to ensure the egg has cooked all the way through. The egg should feel firm. Depending on your oven, you might need another 5-10 minutes of baking.
  12. Once done, add your diced tomato on top – serve immediately!

Serves 4-6

Here’s RW Garcia’s website where you can learn more about their other products and where to buy their MixtBag tortilla chips.  My husband tried the Tortatos which he said were awesome (it’s a potato chip and tortilla chip in one) however, this product is not suitable for the Low Fodmap diet.

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The FODMAP Content of Coconut Water

As with any product that suddenly becomes popular, coconut water has received both positive and negative press.  For me, coconut water has been a great way to rehydrate after a workout, a healing massage or after hours in the sun.  I give it a big thumbs up, and for those following the Low Fodmap Diet, you CAN drink coconut water but you have to be wary of the serving size.

coconut waterBENEFITS OF COCONUT WATER

  • Coconut water has less sugar than fruit juices
  • It contains minerals such as potassium, sodium, magnesium and calcium
  • It contains easily digested carbohydrates (sugar and electrolytes)
  • It has fewer calories, less sodium, and more potassium than a sports drink.

FODMAPS & COCONUT WATER

According to testing (May 2014) by the Translational Nutrition research group of Monash University, a standard serving size of 250 ml (8.45 fluid oz), is high in FODMAPs.  This serving size contains high amounts of the Polyol- sorbitol and moderate amounts of the Oligos-fructans.  It is recommended that you AVOID drinking this much.  A serving size with LOW FODMAPs is 100 ml (3.4 fluid oz) is recommended as it is low in oligosaccharides, excess fructose, polyols and lactose.

As you can see by the by the containers in the photo above, the serving sizes are too big.  There are smaller bottles/containers of coconut water available at your local supermarket, but just be sure to measure out 3.4 fluid oz. in order to avoid having any symptoms.  I like to add water with my coconut water to add a bit more hydration and trick myself into feeling I’m drinking more coconut water!

MORE TIPS

“It’s important to read the label for added sugars,” says Stacy Rothschild, MPH, RD, dietitian and founder of New Leaf Nutrition in Paramus, New Jersey. “Choose the unflavored, natural varieties; otherwise, you might be consuming all that added sugar that you would get from fruit juice or a soda.”

Barbara Mendez, RPh, MS, a NYC-based nutritionist and registered pharmacist says: “Fresh coconut water has not been pasteurized, therefore it contains enzymes that help to detoxify and repair the body,” she explains. Most of what you’ll find in stores is pasteurized or from concentrate. Healthy Or Hype? The Skinny On Coconut Water

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Other resources: WebMD // Huffington Post UK